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adarqui

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Re: ADARQ's journal
« Reply #7515 on: November 08, 2017, 06:04:59 am »
0
you ever ride those bikes?

Nope, not once. Never even been on one. They are impressive as fu*k though. My dad is a speed bike dude. Drives them to work, teaches piano, drives back etc. People are astonished when they find out he has bikes like that, lmfao.

I broke a few ribs when I was ~14 in a BAD dirt bike accident: my left ribcage is permanently mangled from it, if I inhale deep you can see it. Thus, no desire to get on a bike. At the time, I was getting ready to get into dirt bike racing with my friend, who broke his femur a month or so after I broke my ribs. eek.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7516 on: November 08, 2017, 11:46:43 am »
0
light day. tmw is light too. light life.


11/08/2017

bw = 138
- :wowthatwasnutswtf:
bw before bed last night = 142
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
- really good!!
06:30 AM: workout:
- very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping
- bw:
-- 3-sec paused dead hang ng pullups: BW x 11
-- :wowthatwasnutswtf:
-- full dips: BW x 11
-- :wowthatwasnutswtf:
-- standing single leg raises: x 35
-- standing single leg abductions: x 30
08:30 AM: food: 2% milk
09:30 AM: stretch: soleus during dishes, quads prior
10:00 AM: food: saute'd: 1 white onion + mushrooms 1/2 green pepper, chicken italiano
01:00 PM: stretch: everything, especially hips & hamstrings, calves
01:15 PM: food: 2% milk, rest of the black tea
03:30 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 8
- :wowthatwasnutswtf:
- full pushups: BW x 20
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 15
-- adding these in, just need something to consistently hit my hamstrings/calves
-- calf raises mess me up - causes too much fatigue & causes shit to flare up behind my knee, so can't do those
04:30 PM: stretch: lots of soleus during dishes
06:30 PM: workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- felt great
08:15 PM: food: 2% milk
08:45 PM: food: 2% milk, avocado on toasted sourdough rye, hot water w/ 4 tspn cane sugar + pink sea salt
09:30 PM: food: 2% milk
09:30 PM: stretch: soleus during dishes, everything before bed



stretch:
09:30 AM: soleus during dishes, quads prior
01:00 PM: stretch: everything, especially hips & hamstrings, calves
04:30 PM: stretch: lots of soleus during dishes
09:30 PM: soleus during dishes, everything before bed

icing:
self massage:
leg drain:
naps:


workout: very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping

running this slow feels like a "relaxing massage". love it.



workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- https://www.strava.com/activities/1267377133

ankles feel alot stronger lately.. slow running has me landing soft and controlled, seems like it could be helping alot.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)


adarqui

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Re: ADARQ's journal
« Reply #7518 on: November 09, 2017, 10:05:28 am »
+1
another light day. word.


11/09/2017

bw = 138
- :wowthatwasnutswtf:
bw before bed last night = 141
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
06:30 AM: workout:
- very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX[/b]
- bw:
- 3-sec paused dead hang ng pullups: BW x 10
- full dips: BW x 11
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 20
08:00 AM: food: 2% milk
08:30 AM: food: 2% milk, high fiber oatmeal
09:45 AM: stretch: everything, especially hips & hamstrings, calves
12:30 PM: food: steak fajitas with an extra side of chicken, guac/sour cream, water w/lemon, chips/salsa
03:30 PM: food: whole foods: berry smothie with whey, cookie, mochi ball
04:45 PM: leg drain: 30 minutes
06:00 PM: stretch: quads during dog walk
07:15 PM: avocado toast on toasted sourdough rye, kefir, strawberries, coconut water w/ pulp, grapefruit
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed



stretch:
09:45 AM: stretch: everything, especially hips & hamstrings, calves
06:00 PM: stretch: quads during dog wlak
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed

icing:
self massage:
leg drain:
04:45 PM: 30 minutes

naps:

workout: very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX
- https://www.strava.com/activities/1267869050

feel good. so interesting how when you decide to stay in such a low gear mentally, the body listens.

some of the drills I did during the 2 mile walk, included straight leg swings etc, to stretch hamstrings. Felt nice and loose.


TODO: light workout #2
- going to get some more recovery




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7519 on: November 10, 2017, 12:54:48 pm »
0
SPEED DAY!!





11/10/2017

bw = 140
bw before bed last night = 145
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: premade black coffee drink, grapefruit, cup of coconut water, avocado
07:30 AM: workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
09:00 AM: food: 2% milk, coconut water
09:15 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdls: x 20
09:30 AM: food: 2% milk
10:30 AM: food: saute'd white yam, avocado, cucumber, strawberries, strawberry siggi's
12:30 PM: food: coconut water
01:00 PM: stretch: soleus during dishes, hips
03:00 PM: food: black tea + 2% milk + 4 tspn cane sugar, 2 x sour dough rye
- such an epic snack
- that fake kenyan tea is SOLID af.
06:00 PM: workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:15-5:3X pace, no watch
08:00 PM: food: whole foods: mac & cheese, pot roast, orange chicken, beef something, brown rice, coconut water w/ pulp
08:20 PM: food: 2 x rxbar
09:00 PM: food: strawberry skyr
10:00 PM: food: cup of whole milk before bed
10:00 PM: stretch: hamstrings light




stretch:
01:00 PM: stretch: soleus during dishes, hips
10:00 PM: stretch: hamstrings light

icing:
self massage:
leg drain:

naps:



workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
- https://www.strava.com/activities/1269264851

great session. very happy about the "lane 6 mile", which just means a normal 4 laps around the track but in lane 6. This was completely no watch, felt good. Happy with 5:27 at that "relaxed" effort, that's for sure.

210's were a bit harder than "moderate" effort, so hard. Last one was hard, pushed it. Jog rest after each rep was nice and relaxed, on forefoot, quiet, etc.. So not dead at all.

great session!

also, love this track.. I have a new respect for road surface tracks, was very enjoyable and more specific to the races I do on the roads.





workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:2X-5:3X pace, no watch
- https://www.strava.com/activities/1269892075

planned on pushing it more, but the weather put an end to that .. so relaxed more. Rain sessions are fun, just worry about slipping & shoes get heavier, so can't gun it more. I need to bring my spikes every time I go to the track, could have just spiked up & been fine I imagine.

tmw = rest, sunday = morning relaxed speed / evening light long run






Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7520 on: November 11, 2017, 11:13:30 am »
0
light day!



11/11/2017

bw = 140
bw before bed last night = 144
soreness = quads slightly as the day went on, hamstrings slightly as the day went on
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but dead

wakeup = 05:00 AM
- :headbang:

log:
05:00 AM: food: my fake kenyan tea: 2% milk + hot black tea + 4 tspn cane sugar + pink sea salt
06:30 AM: workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture
09:00 AM: food: 2% milk, coconut water
09:30 AM: food: 4 x grapefruit
- heaven
09:30 AM: stretch: some light quad, soleus while eating grapefruit :D
12:30 PM: food: saute'd yam + yellow onion + green pepper + jalapeno, chicken, sweet green tea
02:00 PM: nap: 1.5 hours
05:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 9
05:15 PM: coconut water
05:30 PM: stretch: quad stretches during dog walk
07:00 PM: workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
08:30 PM: food: 2% milk, coconut water
09:15 PM: food: 2 x toasted sourdough eye, siggi's, strawberries, grapefruit, water w/ 1 whole lemon






stretch:
09:30 AM: stretch: some light quad, soleus while eating grapefruit :D
05:30 PM: stretch: quad stretches during dog walk


icing:
self massage:
leg drain:
contrast showers:
01:00 PM: hot/cold

naps:
02:00 PM: nap: 1.5 hours


workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture

very enjoyable.

also that's basically 1.5 hours of forefoot running.


workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
- https://www.strava.com/activities/1271356959

speed tomorrow morning hopefully.. judging by how I felt tonight, it could be a nice session. going to try and do 3 x 1 mile with "mixed strategies" inside of each mile split. I'll gauge it tomorrow though by how I feel.

quads/hamstrings a bit sore, delayed onset muscle soreness (DOMS) kicking in.

tmw evening i'm going to finish with some light long running hopefully too.





Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7521 on: November 12, 2017, 03:11:41 pm »
0


speed + long run day.



11/12/2017

bw = 139
bw before bed last night = 143
soreness = quads slightly
aches/injuries = none
cramping = slight cramp after my 2nd 400
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black coffee drink
05:45 AM: food: latte drink, grapefruit, avocado, coconut water
06:00 AM: stretch: light quad stretches
07:30 AM: workout: hard morning road speed, FAU cop kicked me off the track: 2 x ~520m (2:36.8/5:07, 2:38.8/5:11), 2 x ~400m (71.2/4:44, 70.0/4:41), equal light jog recovery, no watch
09:30 AM: food: sweet green tea
10:00 AM: food: whole milk
10:30 AM: food: whole milk
11:00 AM: food: turkey burger on toasted rye sourdough, sauteed white onion + green pepper + jalapeno, coconut water
03:00 PM: food: whole milk
03:30 PM: nap: 1 hour
04:45 PM: food: coconut water
05:30 PM: stretch: soleus during dishes
06:30 PM: workout: light long run ABORTED: I think the jalapenos I had in my stir fry for lunch was a bad idea
07:30 PM: food: 2 x rolaids
08:00 PM: food: whole foods: coconut water
08:30 PM: stretch: some quad stretches while at WF
09:00 PM: food: avocado, bowl of lentil soup, almond milk, beet juice, water w/ 1 whole lemon, 3 small slices of fresh sourdough
- almond milk was GOOD



stretch:
06:00 AM: stretch: light quad stretches
05:30 PM: stretch: soleus during dishes
08:30 PM: stretch: some quad stretches while at WF


icing:
self massage:
leg drain:
contrast showers:
naps:
03:30 PM: nap: 1 hour


workout: hard morning road speed, FAU cop kicked me off the track: 2 x ~520m (2:36.8/5:07, 2:38.8/5:11), 2 x ~400m (71.2/4:44, 70.0/4:41), equal light jog recovery, no watch
- https://www.strava.com/activities/1272387950

apparently the FAU track opens at 12 PM on sunday .. so the cop waited for me to get on it, then kicked me off. Every time I ran by it afterwards, tons of people on it. lame.

got in a nice workout on the road though, whatever. FAU has a big bike lane.


workout: light long run ABORTED: I think the jalapenos I had in my stir fry for lunch was a bad idea
- https://www.strava.com/activities/1273078539

wreckage. was more worried about getting home and fixing my stomach than to pile on light miles. eeh. need to make sure not to make this mistake again




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7522 on: November 12, 2017, 10:19:04 pm »
0
Current Rank 94/114,900 - lool.

97.4 miles to end the week .. should have been well over 100 but I was absolutely wrecked at the start of my long run.

body felt great, but as i kept running, i started feeling a very acidic feeling in my stomach/chest, i did a few spits and it was THICK .. once I saw that (and actually accidentally spit on myself because it was so heavy), I knew I was wrecked. So I just shut it down.

Not worried about the mileage .. if I had kept running, even just light, that would be stupid.. my body was out of whack.

So, that got me thinking a bit .. going to make some serious changes to my diet this week. Going to cut out milk completely & anything else that is "risky" or uncertain.. like this nice piece of brie I have waiting for me, which i'm not going to eat now.

I'm not sure if it was the jalapenos that got me, or the combo of jalapeno + all the milk I drank today .. no idea, perfect storm maybe.. but, something nutritional just destroyed me. So if there is something i'm eating that's causing more of that, but I don't know it, i'd like to find out and eliminate it.

I've already eliminated bananas, eggs, watermelon, rice, cheese (unless it's the end of the week/rest day following etc), non sourdough breads, oatmeal .. I might need to add milk, jalapenos, and that latte thing I drank to the list.

Some of these things like grapefruit, avocado, coconut water, lemon, make me feel really good.. need to eat more of that.



Will post more about it tomorrow.

pC!

adarqui

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Re: ADARQ's journal
« Reply #7523 on: November 13, 2017, 10:24:27 am »
0
rest day!!

11/13/2017

bw = 139
bw before bed last night = 142
soreness = quads slightly
aches/injuries = left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 07:00 AM
- slept in

log:
07:30 AM: food: avocado, 3 x grapefruit, almond milk, water w/ 1 whole lemon, 2 x sourdough
01:00 PM: stretch: light hips/quads
02:30 PM: food: sauteed yam + yellow onion + grilled chicken + sage/thyme/rosemary, sweet green tea
03:30 PM: leg drain: 20 minutes
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh
06:30 PM: huge spinach salad in olive oil + apple cider vinegar, 3 x avocado, carrots, and 1/2 cucumber, water w/ lemon, non-dairy blueberry kefir
- non dairy kefir was good!!



stretch:
01:00 PM: stretch: light hips/quads
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh


icing:
self massage:
leg drain:
03:30 PM: leg drain: 20 minutes

contrast showers:
naps:


NONE.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7524 on: November 13, 2017, 10:24:42 am »
0
So, last night I was supposed to get well over 100 miles for the week. Reached 92.0 before my scheduled long run, which means I should have hit ~105 miles or so via a ~13 mile long run.

The long run got destroyed by gastro issues.

Felt amazing warming up: body felt great etc. Was going to try and hit low 7 min/mi pace for the ~13 miles, which should have been fairly easy given how good I felt. But, 0.5 miles in to the run, GI issues - I felt that "spicy feeling" in my GI + "thick mucous" creeping up. So anyway I hocked a loogie and it was so heavy that it literally landed on my arm. lmfao.. I knew then that my body was in meltdown. Anyway I finished the mile, did one more, then shut it down. No point pushing myself with some junk miles to reach some arbitrary number. Finished the week @ 97.4.

But that got me thinking.. Sunday morning, I had a small bit of that during my morning speed session, which went well. I did start cramping up after my second 400, but that was my last interval anyway so I didn't think much of it. When I got home, I drank lots of milk off and on throughout, and had that turkey burger + sauteed onion + green pepper + 1 jalapeno.

Whatever the combination or "perfect storm" of ingredients, I really wrecked myself.

What's fairly interesting is, as my mileage has gone up, i've had to cut out these foods:
- bananas
- eggs
- watermelon
- cheese
- rice
- instant oatmeal
- some non sourdough breads
- broccoli
- cauliflower
- peanuts / peanutbutter
- jalapenos (just added)

Some of those foods I REALLY like .. but they seem to routinely make my stomach "bubble up" & cause issues. I could be wrong about some of them, but this is just what i'm finding from experimentation. Often when the stomach issues get "crippling", ie literally can't continue running, i'll start "hearing fluid" bouncing around in my stomach etc. I'll hear that for a little bit, prior to getting the crippling cramp. Also, the cramp is usually in my "right abdomen/stomach" area. Also, it's not just stomach cramps, sometimes it's also abdominal, but in the same area. I imagine my stomach bloats up and causes issues that effect my abdominal muscles/ribs etc. Not sure though.

Contrast that to these foods which seem to make me feel incredible:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon

Those "foods" make me feel amazing. I can feel the difference when I eat alot of that, and how it effects my training.

Other things i'm still eating:
- sauteed onion (white or yellow)
- sauteed green pepper
- milk
- kefir
- skyr
- siggi's
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- black coffee before important training sessions (speed) or races

Other things I might add:
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots

These stomach issues I get on occasion are basically my arch nemesis. I hold back in races sometimes because i'm worried about them surfacing. Training sessions get ruined, no matter the intensity: "crippling" stomach cramps could pop up at really slow paces etc. It's just kind of nuts.. So this list of foods that I can/can't eat, is something that i've been trying to figure out over the last 4 months or so. I'm trying to figure out how to eliminate any possibility of cramping, near 0% chance.

So that brings me to this week .. I'm actually going to go on a no-dairy experiment & stick to things that I feel are way less risky. I had a nice thing of brie waiting for me last night, but I didn't eat it. Just too annoyed at how wrecked I felt. I enjoy the foods I CAN eat, so there's no problem there.. I'd rather cut foods out then experience cramping & GI issues during running/training, it's a kind of hell for me, I really hate it.

So, the temporary ban list becomes:
- milk
- kefir
- skyr
- siggi's

New "good foods" list becomes:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon
- sauteed onion (white or yellow)
- sauteed green pepper
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots
- black coffee before important training sessions (speed) or races

Edit: Once “racing season” is over (December 18 2017), i’ll start trying to phase some things that I like, back into my diet, such as bananas, rice, and cheese for example. I will try some new foods as well. So these lists aren’t permanent, it’s me trying to figure out how to make my body feel & perform at its best, and reduce the risk of bloat/cramping substantially.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7525 on: November 14, 2017, 02:30:44 pm »
+1
light day.

tmw = speed double {morning=mile specific with someone, evening=some hard km's}



11/14/2017

bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:45 AM: food: grapefruit, coconut water
06:30 AM: workout:
- light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- bw:
-- several sets of half squat holds, loaded calf/ankle stretch
-- 3-sec dead hang ng pullups: BW x 10
-- full dips: BW x 10
-- standing single leg raises: x 15
-- standing single leg abductions: x 15
-- standing single leg rdl: x 15
-- nice bw workout
08:30 AM: 3 x grapefruit
- so good
10:30 AM: food: sautee'd yam + grilled chicken, avocado, sweet green tea, 1 piece of sourdough rye
02:00 AM: food: coconut water
02:15 AM: workout: bw
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 8
04:30 PM: food: 3 x toasted sourdough, big spinach salad with avocado, strawberries, and cucumber, dressing = beet juice + olive oil + apple cider vinegar + pink sea salt + black pepper
06:30 PM: workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
08:30 PM: food: coconut water, 2 x non-dairy blueberry cashew yogurt
09:50 PM: food: water w/ lemon
10:00 PM: leg drain: 20 minutes


This is how big the yams usually are, nice size:







yesterday's salad:




 
stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 20 minutes
contrast showers:
naps:


workout: light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- https://www.strava.com/activities/1274822976

felt more like 9+ pace, so nice to see how it was mid 8's. felt really good though, especially following a full rest day, so that probably had something to do with it.

also made some changes to my diet as a result of jalapeno/milk meltdown on sunday.



workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
- https://www.strava.com/activities/1275752178

felt great, but calves felt a bit tight today.. they loosened up more after this run it seems. hopefully tmw they loosen up a bit.





Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

Coges

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Re: ADARQ's journal
« Reply #7526 on: November 14, 2017, 08:11:01 pm »
+1
oh btw.. "page 500".  :wowthatwasnutswtf:

Can't believe I missed this. Thought there would have been more of a party. 500 pages  :personal-record:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7527 on: November 14, 2017, 08:47:46 pm »
0
oh btw.. "page 500".  :wowthatwasnutswtf:

Can't believe I missed this. Thought there would have been more of a party. 500 pages  :personal-record:

hah, thanks Coges :highfive: . We'll have a party at 1000, if I make it there in one piece, lmao :trollface: :ninja:

peace man!!

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Re: ADARQ's journal
« Reply #7528 on: November 15, 2017, 01:09:00 pm »
0
speeeeed day.

from last night, ~139 with food in me:



IMHO, look noticeably leaner than my last set of photos. Seeing ab/groin vascularity today, kinda freaking me out TBH.



11/15/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: premade black coffee drink (kona caramel, the usual), 1 grapefruit, avocado, coconut water
07:00 AM: workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough[/b]
:ibrunning:
09:00 AM: food: coconut water
- no milk this week, what to do for protein, sh*t!!!!!!!!! :pissed: :uhhhfacepalm:
- forgot I had almond milk :uhhhfacepalm: :uhhhfacepalm:
10:00 AM: food: vanilla almond milk
- remembered I had it.. :uhhhfacepalm:
11:30 AM: food: wholefoods: berry smoothie, 3 chicken breasts
- went ham on the chicken...... without milk, I can feel the need for more protein from something else
- need to use my milk budget, towards chicken budget
- got a bunch of chicken for the next few days
03:30 PM: food: 2 x soudough toasted, almond milk, coconut water
05:00 PM: workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
07:00 PM: food: coconut water w/ pulp, non-dairy blueberry cashew kefir
09:00 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, sauteed orange chicken, 2 x coconut water
09:30 PM: stretch: light soleus during dishes, light everything before bed





stretch:
09:30 PM: stretch: light soleus during dishes, light everything before bed

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough
- https://www.strava.com/activities/1276406837

good stuff. very happy with the 4 x 4 laps (lane 2 except for the last one) with 100m jog rest .. felt really good.

The 8 x ~200-220's were much more brutal. I think that's because the "average moving pace" and "best pace" on those was considerably faster than the 400's, like 4:1X-4:2X paces injected into the 200's .. so that really smoked me. Also I was getting smoked by Mitchell on the 200's, completely dropped. lmfao.

basically a 4 x ~400 with short rest :personal-record: session.







workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
- https://www.strava.com/activities/1277131208

i think garmin connect is broken at the moment.





135 lb. after workout. eeeee.



Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7529 on: November 15, 2017, 01:38:25 pm »
+2
Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!