Author Topic: ADARQ's journal  (Read 738777 times)

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adarqui

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Re: ADARQ's journal
« Reply #7590 on: November 24, 2017, 09:10:07 pm »
+1
might be irrelevant, but how are you doing in terms of 1 foot jumping? seems like specifically 1 foot jumping fits in better with your distance running, rather than 2 foot jumping. just curious too because i'm gonna focus on my 1 foot too now lol

yo!!

Haven't been jumping at all :/

Last year, jumping wasn't too impacted with running, with ~30-50 miles a week. Just had to jumping ~3-5x/wk, ie in between runs, before runs, etc. Then if I took a day or two off, and focused simply on jumping, i'd jump pretty decent.

IIRC, I got my L-SLRVJ up to ~32-33" last year while running? I forget, but I did hit some serious jumps while not doing any lifting, running alot, and jumping alot.

So it's doable, especially if you are "built better for SLRVJ" for example.

peace!!

oh i see. yea that fit in well with your endurance training. dunno how to explain it, but does it ever feel like 1 foot jumping is another thing apart from 2 foot jumping? 2 foot seems so power/strength/muscle oriented sometimes whereas 1 foot is like more bouncy/leverage dominant/whatever you call it lol.

definitely.. SLRVJ and DLRVJ feel like two completely different things to me.

SLRVJ for me is extremely reactive, very dependent on speed.
DLRVJ is very strength dominant to me, though reactivity is obviously important, very dependent on psyche up.

Both of which improved considerably with strength training, when I was lifting. But SLRVJ itself (for me) can improve considerably with no strength training, while DLRVJ is very hard to improve without lifting.

That's my experience with both of them, which is similar to your assessment.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #7591 on: November 24, 2017, 10:06:36 pm »
+1
i'll probably post something better to IG (just did this very fast), but here's 2015 vs 2016 vs 2017:


adarqui

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Re: ADARQ's journal
« Reply #7592 on: November 25, 2017, 05:32:10 am »
0
sleep sucked, but feel decent. about to down this coffee drink, which i made differently, similar to my teas yesterday. Instead of drinking it cold, and having it with 3 x grapefruit and avocado, i'm simply having:

Heat up the black coffee drink with some almond milk, pink sea salt (10 twists), black pepper (just 2 twists), and 3 tspn cane sugar. Only problem is it's taking forever to cool down, I boiled it. HEH.

So added a few other ingredients just to get some sugar, fat, protein, and salt in there.

Stomach is flat, feel light, look light, weigh light (137) .. but I do hear some rumblings in my stomach, more so from just being hungry I think. Which was another goal, wanted to be hungry in the morning and then just get the liquids in, not food. Once I down this coffee drink, I don't think it will be rumbling for a while.

pc

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Re: ADARQ's journal
« Reply #7593 on: November 25, 2017, 08:52:30 am »
+1
yeah it wasn't a comment so much about quantity as about content. you're adding and taking away whole categories of food all at once, that alone could be messing with you.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7594 on: November 25, 2017, 11:14:32 am »
0
yeah it wasn't a comment so much about quantity as about content. you're adding and taking away whole categories of food all at once, that alone could be messing with you.

definitely. i figured you meant that as well.

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Re: ADARQ's journal
« Reply #7595 on: November 25, 2017, 11:15:47 am »
0
nutritional strategy = mostly failure

good news is I didn't cramp. bad news is, I had no energy. hit a "wall" at like 1 mile, had to fight hard to keep the pace down to 1.5.. after that it was hell.

still got 3rd overall, and hit like 19:20 or something I dno.

lead for 1.5 like I planned though.. 5.30 first mile. Was all by myself so, didn't have a race stimulus until ~1.4.

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Re: ADARQ's journal
« Reply #7596 on: November 25, 2017, 01:55:28 pm »
0
No more doubles for me, for a while. Time to start reducing run volume. Also going to do more relaxed speed. Probably going to walk tonight, recovery, then some relaxed speed tmw morning. Have a decent speed session on Tuesday which I may cut the volume a bit for. Need to recover more for 12/2, 12/6, 12/13 mile races, and finally a 12/17 5k.

Also i'm 139 right now, which means I must have lost some serious water this morning, because I ate alot after the race. It was weird, 67F or so at 6:30 AM, 77F or so to start the race, and by the end it was 72F lmao. It went up and back down.

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Re: ADARQ's journal
« Reply #7597 on: November 25, 2017, 02:57:53 pm »
0
race day!!

11/25/2017

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 = ok

wakeup = 5 AM
- rough sleep last night.

log:
05:00 AM: food: heated up black coffee + 3 tspn cane sugar + pink sea salt + black pepper
06:30 AM: food: some sips of sweet green tea
07:00 AM: workout: warmup + workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
08:00 AM: food: 2 x banana, 2 x small cup of ice cream, 2 x very small protein wafer
09:30 AM: food: whole foods: berry smoothie with whey, 2 x bacon egg & cheese muffin (so good)
03:00 PM: food: big bowl of wheat square cereal in almond milk, blueberries
- destroyed my stomach, instant bloating/cramping
05:00 PM: workout: bw
- 3-5 sec paused dead hang ng pullups: BW x 8
- full dips + hold at the end: BW x 8
- 2sec paused dead hang wide grip pullups: BW x 7
-- nice!
- full dips + hold at the end: BW x 8
- dead hang chinups: BW x 6
-- just being safe
- full dips + hold at the end: BW x 8
06:30 PM: food: coconut water
07:00 PM: workout: drills mixed with walking - great session
09:00 PM: food: non-dairy kefir cashew, coconut water
09:30 PM: food: almond milk



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


workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
- https://www.strava.com/activities/1289996203
- http://www.splitsecondtiming.com/results/2017/2017bullrun.php

tried a new nutritional strategy (not good), had like no energy.. at least I didn't cramp though.. had to battle through a bit of hell to finish. lmfao.

last year hit 18:22 on this same course hah. Also hit a 5.19 first mile last year, which was a PR at the time, but was in chase mode of a 16:XX guy.





wreckage.





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),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137)]
- 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),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- 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"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"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"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"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"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"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"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning")]
- 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),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7598 on: November 25, 2017, 08:59:30 pm »
0
some photos. my new "brooks" jersey looks pretty dope, if i must say so myself. :ninja:








adarqui

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Re: ADARQ's journal
« Reply #7599 on: November 26, 2017, 05:58:28 am »
0
notes:
- both choppier stride length - 1.4x meters to 1.5x meters, not 1.6x-1.7x when i'm warming up
- both races were very similar for the first two splits, but i was dead after 1.5 in the second race for potentially several reasons, but, similarities were:
-- 5:33 mile @ 189 SPM / 1.53 SL vs 5.30 mile @ 189 SPM / 1.55 SL
-- 5:55 mile @ 188 SPM / 1.46 SL vs 6:05 mile (0.57) @ 182 SPM / 1.46 SL

18:05:



19:29:






Also let's show these two, versus 11/23's meltdown, but just for the first mile:



so:

- 11/18: 5:33 mile @ 189 SPM / 1.53 SL
- 11/23: 5:29 mile @ 188 SPM / 1.56 SL
- 11/25: 5.30 mile @ 189 SPM / 1.55 SL

Very similar.

My warmups always have waaay more stride length, ie 1.7x and a similar or slightly less stride frequency. I never get stride length data per mile etc, other than average, so it could be starting out longer than getting way shorter. My speed sessions are all over the place, sometimes the stride freq is higher, sometimes the stride length is higher etc. I do notice for sure, that I "shorten my stride" when the race starts, like a protective mechanism, body knowing (or assuming) it can't hold it.

FWIW, I feel great with the 1.7x length form, whatever that is. Just more extension, feels stronger etc.

dno just some analysis/overanalysis.

adarqui

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Re: ADARQ's journal
« Reply #7600 on: November 26, 2017, 04:05:42 pm »
+1
rest.


11/26/2017

bw = 136
bw before bed last night = 139
soreness = none
aches/injuries = right groin a little, right hamstring tendon a little
- from some of those drills i bet, i'm so dumb
cramping = slightly during walk
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = dead

wakeup = 5:30 AM

log:
05:30 AM: food: almond milk, grapefruit
07:00 AM: workout: recovery walk: 8.x miles
09:00 AM: food: coconut water, almond milk
09:30 AM: stretch: hips/hamstrings/quads
11:30 AM: food: lemonade
12:30 PM: food: spinach salad, ribs, sauteed yam, cashews, few pieces of sourdough, 2 x toasted sourdough + avocado (toast), black tea, coconut water
04:00 PM: food: coconut water
04:30 PM: workout: bw
- 3-5sec dead hang ng pullups: BW x 10 (nice!)
- full dips: BW x 10 (nice!)
- 3-5sec dead hang wide pullups: BW x 6 (nice!)
- full dips variation: BW x 6
- 3-5sec dead hang chinups: BW x 7 (nice!)
- dip hold at the top: BW x long time
05:00 PM: food: cashew milk (lol)
05:15 PM: stretch: soleus during dishes, hamstrings/hips/quads light
07:00 PM: food: lemon pepper chicken breast, non-dairy cashew kefir, coconut water
08:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
10:00 PM: stretch: hamstrings/quads/hips


stretch:
09:30 AM: stretch: hips/hamstrings/quads
05:15 PM: stretch: soleus during dishes, hamstrings/hips/quads light
08:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
10:00 PM: stretch: hamstrings/quads/hips

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








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),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137),(26,136)]
- 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),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- 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"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"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"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none"),(26,"right groin slightly, right hamstring tendon 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"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"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"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose"),(26,"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"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning"),(26,"slightly during walk")]
- 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),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5),(26,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]

adarqui

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Re: ADARQ's journal
« Reply #7601 on: November 26, 2017, 07:02:41 pm »
+1
Guy who replied, works with them.. some high up position. Looks like this is going to happen..... :headbang: :headbang: :headbang: :ibrunning:


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Re: ADARQ's journal
« Reply #7602 on: November 27, 2017, 12:09:45 pm »
0
Guy who replied, works with them.. some high up position. Looks like this is going to happen..... :headbang: :headbang: :headbang: :ibrunning:



they emailed me a few raw clips, haha. pretty cool, but i don't think they recorded the whole race. I emailed them some examples of pace-car recorded races, ie the Carlsbad 5000 Masters footage etc. Trying to see if I can push them into recording the full race next year.. :D

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Re: ADARQ's journal
« Reply #7603 on: November 27, 2017, 12:15:09 pm »
+1
rest #2

feel good, but right adductor/right hamstring tendon are actually a bit achy .. so just resting again today.

right adductor from stretching it incredibly light yesterday, fml.

right hamstring/tendon from the run drills.

going to be increasing the intensity/volume/exercise selection of my bodyweight workouts



11/27/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = right adductor, right hamstring tendon a little
- from some of those drills & stretching, i'm so dumb
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 8:30 AM
- slept in, going to keep sleeping in the for the foreseeable future.. would love to still get up early though, just need to sleep earlier
- but i need to make sure i'm sleeping in and recovering 100%

log:
09:30 AM: food: ribs, mac and cheese, cashews, sourdough toast, black tea, coconut water
10:30 AM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
01:30 PM: workout: bw
- 3-5sec paused dead hang ng pullups: BW x 10  :headbang:
- full dips: BW x 10 :headbang:
- 3-5sec paused dead hang wide grip pullups: BW x 6
- full pushups: BW x 20
- 3sec paused dead hang chinups: BW x 7 :headbang:
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing double leg calf raises, pause at the top: BW x 20
- standing single leg rdl's: x 20
- standing single leg calf raises: BW x 15
- single leg squat variation: BW x 15
- double leg glute bridge: x 20
- single leg glute bridge: x 15 (surprisingly weak on these)
02:15 PM: food: non-dairy cashew kefir
04:00 PM: food: spinach salad w/ olive oil/lemon dressing, cashews, strawberries, blueberries, lemon chicken, coconut water
04:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
- right ham tendon = bugged out, right adductor = tight
- crazy
06:00 PM: workout: recovery walk turned into progression walk & 1-mi PR attempt: MASSIVE WALKING PR: 1 mile in 11:39 (5.14 mph) - previous PR = 12:09 (4.94mph), -30s :personal-record: :personal-record: :personal-record:
08:00 PM: food: coconut water, non-dairy cashew kefir
10:00 PM: food: chicken sandwich on avocado toast, sea salt pita chips + hummus, banana chips
10:30 PM: stretch: everything before bed

stretch:
10:30 AM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
04:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
- right ham tendon = bugged out, right adductor = tight
- crazy
10:30 PM: stretch: everything before bed

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





workout: recovery walk turned into progression walk & 1-mi PR attempt: MASSIVE WALKING PR: 1 mile in 11:39 (5.14 mph) - previous PR = 12:09 (4.94mph), -30s  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
- https://www.strava.com/activities/1293427915
- https://www.endomondo.com/users/26420622/workouts/1037888842

WTF. mind blown.


everything says 11:40, but my watch at the mile split said 11:39 and strava says 11:39 .. it was 11:39, annoying.













I've tried to go sub-12 many times, sometimes during dedicated walking phases, sometimes out of nowhere.. Never been able to crack that barrier (and hence the 5 mph barrier) .. and then just smashed it with a -30s PR, +0.2 mph. crazy.

Same shoes as last time, basically the same area.

Here's the old PR:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134537/#msg134537
- http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg134545/#msg134545

 :ibrunning: :ibrunning:




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),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137),(26,136),(27,137)]
- 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),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- 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"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"none"),(27,"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"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none"),(26,"right groin slightly, right hamstring tendon slightly"),(27,"right adductor slightly, right hamstring tendon 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"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"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"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose"),(26,"loose"),(27,"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"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning"),(26,"slightly during walk")]
- 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),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5),(26,05:30AM,7.5),(27,08:30AM,10)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7604 on: November 27, 2017, 12:58:49 pm »
0
i'm about to order a soloshot3........ this clip has me excited.

<a href="http://www.youtube.com/watch?v=63iBywBqhOI" target="_blank">http://www.youtube.com/watch?v=63iBywBqhOI</a>


edit: and then, can't pull the trigger.. negative reviews always prevent me from doing so.. fu*k.