Author Topic: ADARQ's journal  (Read 737834 times)

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adarqui

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Re: ADARQ's journal
« Reply #7620 on: December 02, 2017, 02:57:23 pm »
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That's a quality field and great for the guys mentioned to get recognition. It also makes good reading and motivation for other athletes to see who they are competing against.

yup! it's a really good thing to do.. I think he's the only "race director" (and runner) who does it. It definitely helps the "running scene" that's for sure.

need to get yourself on that write up for next year.

yup, definitely, would be cool: "dunker turned runner" (lol). need to drop some serious times.

adarqui

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Re: ADARQ's journal
« Reply #7621 on: December 02, 2017, 03:24:24 pm »
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5k results (didn't race this):

http://www.splitsecondtiming.com/results/2017/funday5k2017.php

mile results:
- http://www.splitsecondtiming.com/results/2017/fundaymile2017.php
- strava: https://www.strava.com/activities/1299235384
- endomondo: https://www.endomondo.com/users/26420622/workouts/1039646250
- 5:16 official / 5:13 watch (2nd best watch estimated)
- 1km estimated (3:06 - 2nd best watch estimated)
- 0.51 mi (820m) @ 2:30
- 8th overall, but didn't really beat any top people
- was ahead of 4th until right at the turnaround point, and ahead of 5th+ until shortly after

breakdown:
was ahead (which I didn't want to be) until ~400m or so: legs were just blasting at a really light conscious effort
then with the lead for ~500m
started dropping back behind top 3 @ ~600
quads started feeling a bit heavy around 600m or so
started really wimping out around 700m as I approached the 800m u-turn
then wimped out hard for the rest of the race

felt crazy good.. extremely explosive.
- my warmup strides were held back considerably and were like 4:1x-4:3x pace easy

stride frequency was decent throughout the entire mile. but still dropped off considerably. started off high, then slowly dropped, especially after the u-turn, but the actual avg cadence remained decent. 199 / 1.61 for the first 0.51 mi ... 199 could be too high, or just need to train it more.

my mental game is absolute shit right now.. i must say.
- I mean I EASILY had my best 800m and 1km in me today if I had just done what I said I was going to do, which was push it to the max through 1km .. but mentally I changed my strategy and decided to back off "in order to finish".
- that's pissing me off .. that wasn't the plan
- so in a sense (IMHO), this is a "wasted effort" .. I had 1k & 800m PR's LOCKED UP.. but just switched it into safe mode instead.

this safe mode shit is bothering me.. I'm just trying to override these "hold back" mechanisms, to knock off some massive PR's within segments of the total distance, which today for example was entirely within grasp (first sub 2:20 800 and first sub 3 minute 1k), but I just let it slip out out of "fear" of not finishing decently. I should have been walking after that 1km if I needed to, but instead I held back.

So, happy with my speed/power etc, but not happy with my mental game. Need to fix it..

mile breakdown:
- should have created another lap before the turn around, where I started feeling more acid - fail
- 0.51 mi @ 2:30 (4:54 min/mi)
- 0.30 mi @ 1:41 (5:26 min/mi)
-  0.21 mi @ 1:16 (5:34 min/mi - moving pace) - using moving pace because I forgot to stop my watch at the end

















It's not really a crazy drop off .. only hit 6+ going around those stupid u-turns (which everyone hates, but sprinting out of it is a good idea.. heh). Really felt like I was going way slower after I kind of wimped out, checked my watch several times and was surprised I wasn't over 6 min/mi ... so that's kind of cool.

My aunt took this photo:




Some other photos & videos:



Someone video taped some of the start (last clip, nice clip):



Want to download just that clip loool. no idea.




Here's the guy who got 2nd in the mile, and 3rd in the 5k:
- https://www.strava.com/activities/1299213887
- https://www.strava.com/activities/1299213700

The top 3 guys won the 5k AND mile.. beast.


Some video from the 5k, while spectating:






adarqui

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Re: ADARQ's journal
« Reply #7622 on: December 02, 2017, 07:17:11 pm »
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angry speed session tonight, very aggressive.. reminded me of a dunk session. Also didn't have much room.

split things into segments based on fatigue.



https://www.strava.com/activities/1299673249/overview

aggressive & kinda angry speed stages based on fatigue: ~514m @ {43.4/4:58, 29.6/4:48, 20.2/4:42}, ~580m @ {31.9/4:38, 16.0/4:35, 31.5/4:31, 22.2/4:58}, ~756m @ {49.3/5:20, 33.4/5:46, 47.6/5:29, 26.8/5:23}, 2 x ~290m @ {49.4/4:27, 48.0/4:28}
this session was great because, every time I felt fatigue, I picked up the pace, lots of "negative split paces".. just annoyed at toning it down & playing it safe when I feel fatigue kicking in. My objective is 1 mile or less, but I feel like i'm in "5k mode", and I hate 5k's........ heh.

didn't have too much room, like 0.45 mi to the "guard gate" at my aunt's. need to get more aggressive. annoyed that I didn't burn out my 1km today like I wanted.. full out assault on "safe mode" coming up.

adarqui

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Re: ADARQ's journal
« Reply #7623 on: December 02, 2017, 11:19:02 pm »
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btw just noting, my stomach has been jacked up since after the race.

I didn't think i'd even get my speed session in tonight, stomach was jacked up prior. It actually felt fine during.. But then after, even after eating great etc, it's bugging out. When it feels like this, even drinking water etc make it feel worse.

Going to stop drinking coffee before racing/speed. This last week, I didn't have any of my black coffee drink, and I didn't have this feeling I have right now. Maybe this coffee drink is burning a hole in my stomach. I kid, but this feeling is scary. It's concerning because, yesterday I ate great, and today I ate great also.

No cramping during the actual race. Felt a little bit going on during my warmup prior, but didn't surface at all during the race.

So this "dead" stomach feeling happened a few months ago, then recently on 11/23, 11/24, 11/25, and now 12/2. Not good.

Obviously I should see a pro, but until then, need to tone down the overall volume like i've been doing and cut out coffee.

bleh.

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Re: ADARQ's journal
« Reply #7624 on: December 03, 2017, 10:16:31 am »
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adarqui

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Re: ADARQ's journal
« Reply #7625 on: December 03, 2017, 10:55:56 am »
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found this, cool shot.


adarqui

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Re: ADARQ's journal
« Reply #7626 on: December 03, 2017, 03:55:17 pm »
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this event has lots of photos/videos, crowd sourced.. pretty cool.






seifullaah73

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Re: ADARQ's journal
« Reply #7627 on: December 04, 2017, 10:44:23 am »
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just a quick question for your advise. In regards to my squat. When I have my arms in front parallel to ground stretched out in front, I can squat down as deep as I want without any problems. No mobility issue or anything. As soon as I pretend I have a barbell on my shoulder like in a normal high position back squat, when I bring my hand up to hold on to the imaginary barbell as soon as squat down at around 90 degree knee bend my hips stop me going lower like it's tight or limiting me going further and my form just gets ruined and therefore slight force is required to go deeper.

What do you think could be the possible reason.

pc
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: ADARQ's journal
« Reply #7628 on: December 04, 2017, 01:56:56 pm »
+1
simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.
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

seifullaah73

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Re: ADARQ's journal
« Reply #7629 on: December 04, 2017, 04:40:52 pm »
+1
simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.

I can also do the same thing with my arms crossed with each hand touching the opposite shoulder. But with each hand above my shoulder just makes it awkward.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #7630 on: December 04, 2017, 11:35:42 pm »
+1
simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.

I can also do the same thing with my arms crossed with each hand touching the opposite shoulder. But with each hand above my shoulder just makes it awkward.

it's mobility + COM (like LBSS) said.. to maintain your COM, body shifts into positions where mobility becomes an issue.

you can try and "feel" what's tight in those positions, and then try and loosen them up & try again, and see if there's any improvement.. ie, if soleus/gastrocs feel tight when descending, static stretching + mobility can improve subsequent attempts etc.

but ya, it's a combo of things going on.

for me, i can stretch my soleus/gastrocs like crazy, then hit some nicer "deep squat" reps.

pc!

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Re: ADARQ's journal
« Reply #7631 on: December 04, 2017, 11:51:33 pm »
+1
didn't journal the last few days because, mostly just race results & a TON of eating afterwards.. ate healthy, but alot. healthy pizza, lentils, 2 x chicken sandwich, almond milk, coconut water, green/black tea etc.

was so heavy this morning that it was surprising (143), but within an hour I was 139 (even after drinking fluids), just shed a ton of extra water I was holding.

also i'm really annoyed .. feel like i'm scared to push my speed .. reminiscent of trying to hit 11' when verting .. making me angry and more aggressive.



12/04/2017

bw = 143 (139 an hour or so later)
bw before bed last night = 146
soreness = quads slightly (left moderate), hamstrings slightly (left moderate)
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 7 AM

log:
07:15 AM: food: 2 x almond milk, water
12:30 PM: food: bagel joint: sausage egg and cheese on pumpernickel, chocolate muffin, orange juice
01:00 PM: food: whole foods: berry smoothie, mac & cheese, orange chicken
- ate dirty as fuck, felt like crap afterwards
03:00 PM: nap: 2.5 hours
05:30 PM: food: tall glass of coconut water
- bloated me up
- going to decrease coconut water intake as well
- more water .. pure, f'n, water.
08:00 PM: workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
10:00 PM: food: 2 x almond milk, tons of water, basically a half a loaf of sourdough rye (so ridiculous, couldn't stop eating it.. got it today, so fresh & crunchy).

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 2.5 hours


workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
- https://www.strava.com/activities/1302542486
- alone mile PR: ~5:11 (-10s vs previous alone mile PR, +5s vs race mile PR) :personal-record:
- alone 1km PR: ~3:04 (-3s vs previous alone 1km PR, +1s vs race 1km PR) :personal-record:
- also hit some ~15s 100's and some ~500m @ < 4:30 min/mi etc.
- but need to stop caring as much about all that stuff, and just keep trying to get PR's

left quad/ham sore.

just need to stop being "afraid" of running fast. I can run kinda fast. I just need to man the F up. then i'll run alot faster :D









pretty solid.






Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139)]
- 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): []
- 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: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7632 on: December 05, 2017, 01:24:32 am »
0
About to sleep, and just saw this:

FEAR - Forget everything and run.

Don't recall ever seeing that before....... solid. :ibrunning: :ibrunning: :ibrunning: :headbang: :wowthatwasnutswtf:

adarqui

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Re: ADARQ's journal
« Reply #7633 on: December 05, 2017, 01:43:35 am »
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btw.. as you can tell from my last few workouts, i'm tired of doing "intervals" and stuff like that.

I want to get back to my "hang on" theories and such .. picking paces, trying to hang on to them for as long as possible. Including variations of that, oscillating paces, drop-set style paces, etc. But the central idea being "keep going until you can't maintain that pace anymore" (within an acceptable range, ie +5s).

I just feel like I quit "too easy" lately. Everyone does intervals, and I feel they improve fitness, but mentally, I think they are a problem for me.. ie, I can hit a solid 4 x 400m with 100m jog rest, but then I worry about running a mile full out.. That is a major problem.

So, no more intervals for me for a while.. Going to do what i've been doing the last few sessions and "pick paces" and hold them for as long as possible.

ie, if I want to hit a mile comfortably, I could pick 5:2X pace, but, I need to keep it going if i'm able, so it's no longer a "mile" effort.. it's simply a 5:2X pace effort and see how long I can hold it. It could become a 1.5 mile effort, or even 2 mile, who knows, but the idea will be to find out. In the same sense, I can pick crazy fast paces, and see how long I can hold those (4:3X etc). Or I can mix things up like I did today.

anyway .. just need to unlearn how to quit.

ok i'm up way too late.

gn!

adarqui

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Re: ADARQ's journal
« Reply #7634 on: December 05, 2017, 10:43:47 am »
0
complete rest today.

hydrating a ton today..


12/05/2017

bw = 141
bw before bed last night = 144
soreness = calves slightly, quads slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 7:45 AM

log:
08:00 AM: food: alot of water, almond milk
11:30 AM: food: tijuana taxi: strak fajitas with extra chicken, 2 x chips and salsa
02:00 PM: food: almond milk, tons of water
02:30 PM: nap: 1.5 hours
04:30 PM: food: water
05:30 PM: stretch: quads lightly during dog walk
05:50 PM: food: beet juice + water
09:00 PM: food: bunch of sourdough rye (half a loaf?), sauteed yam in olive oil/pink sea salt, 2 x almond milk, beet juice
- gave a bunch of rye to the dogs too.. they love it.
11:30 PM: leg drain: 20 minutes

stretch:
05:30 PM: stretch: quads lightly during dog walk

icing:
self massage:
leg drain:
11:30 PM: leg drain: 20 minutes

contrast showers:
naps:
02:30 PM: nap: 1.5 hours






Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141)]
- 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): [(04,16.3,3:4X?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04")]

Races: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

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

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45)]
- FORMAT: (day, wakeup time, hours slept)