Author Topic: ADARQ's journal  (Read 694645 times)

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adarqui

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Re: ADARQ's journal
« Reply #7635 on: December 05, 2017, 10:44:35 am »
0
What i've noticed with Almond milk: seems to really sooth my stomach & I can't recall ever bloating up from it.

<deserves its own post>

adarqui

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Re: ADARQ's journal
« Reply #7636 on: December 05, 2017, 08:32:42 pm »
+1
some pre-race stuff.

last year's boca mile race:
- https://www.strava.com/activities/796527806
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427
- 5:20 official, 5:18 watch
- ~800m = 2:23
- 1km = 3:03

set estimated PR's for 400m, 800m, and 1km. Was completely dead after 1km.. More like dead at 800-900m lmao.



Same strategy as Saturday's race: override inhibition, do not resort to safe mode, and keep up with the lead guys for as long as possible, kicking it into overdrive at some point - not letting them separate from me without a real fight.. so, at least a very hard 1km or so. But, do not lead. DO NOT LEAD. Stay behind the lead guys and just adapt to what they are doing. Maybe only lead for a little when shooting it into overdrive as i'm emptying the tank, but inevitably they will pass me, these are 4.3x guys again.

Eventually that strategy will become: keep up with the lead guys and beat them.. so until then, it's keep up with the lead guys for as long as possible.

This is a straight course, no u-turns or hard turns. No u-turn excuses available etc.

Calves feel a bit beat up/dead today, should feel fine tomorrow though.

adarqui

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Re: ADARQ's journal
« Reply #7637 on: December 06, 2017, 11:05:38 am »
+3
race night!!

eating good up until ~1 PM or so, warming up around 6:30 PM, race @ 7:15 PM.


12/06/2017

bw = 140
bw before bed last night = 147
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight / right loose
feel = good

wakeup = 9 AM

log:
09:30 AM: food: sautee'd yam in olive oil/pink sea salt, almond milk, sweet green tea
01:00 PM: food: 4 x small pieces of tomato basil mozzarella pizza, 5 chicken wings, black tea
04:00 PM: food: small glass of almond milk, water
06:00 PM: food: some sweet green tea
06:30 PM: workout: warmup + race: 5.03 official ( :personal-record:), 1km estimated = 3.01 :personal-record:, 2nd age group for 30-39
07:30 PM: food: pizza, sprite, gatorade
08:30 PM: workout: 2.5 mile cooldown
09:00 PM: food: mixed nuts, white chocolate covered raisins, coconut water
10:30 PM: food: 4 x chicken wings, coconut water

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





workout: warmup + race: 5.03 official ( :personal-record:), 1km estimated = 3.01 :personal-record:, 2nd age group for 30-39
- https://www.strava.com/activities/1305181503
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=193

had alot more in me.. didn't know where the finish was, the race moved up a bit this year. note to self: when I start wondering where the finish line is, it means it's somewhat close, so gun it.. such a moron. it's around a slight bend so you can't really see it come up on you.
































conservative start turned out to be very fast.. which is incredible, because i didn't push it at all and it felt pretty comfortable. adrenaline. I wasn't to far from the lead pack when I clicked my watch for the first lap, but they had a really good jump on me.. being in the 2nd row at the start of this race, is brutal. got boxed in even though we were going fast, and got elbow'd several and all kinds of shit. Next year i'm starting in the first row that's for sure.




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- 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): [(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",(06,"calves barely"))]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose")]
- 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),(06,09:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7638 on: December 07, 2017, 01:17:21 am »
+1
breakdown:
0.32mi/1:29.8/4:43 :wowthatwasnutswtf:
0.16mi/46.9/5:01
0.09mi/29.0/5:06
0.14mi/43.8/5:13
0.16mi/51.5/5:13
0.13mi/42.2/5:32 :pissed: <-- this is where I lost both sub5 official AND 1st in 30-39.. sux.
- that's ~209m.. that should have been an all out sprint, ~36-38s
- didn't see the finish until like ~50m left though, but still, fail on that last split.

definitely lost it in that last 0.13mi .. sux. all good though, know what to work on.. 0.32+0.16+0.09 were solid, especially the first 0.32.

LBSS

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Re: ADARQ's journal
« Reply #7639 on: December 07, 2017, 04:44:50 am »
+1
weird for race to be at night. do you think that helped you feel good?
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

adarqui

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Re: ADARQ's journal
« Reply #7640 on: December 07, 2017, 09:58:06 am »
0
weird for race to be at night.

For holiday 1 mile races in December, most of them are evenings. They usually precede holiday parades and such. Have another evening one next Wednesday, very similar to this one (leads out a parade) :headbang:

These races that lead out parades get you really amp'd up.

Quote
do you think that helped you feel good?

yup for sure, felt great. feel way better in the evenings. Stomach felt "flat" too, not bloated at all.

adarqui

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Re: ADARQ's journal
« Reply #7641 on: December 08, 2017, 12:07:00 am »
0
rest


12/07/2017

bw = 143
:o
bw before bed last night = 147
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8 AM

log:
08:30 AM: food: almond milk, water
10:30 AM: food: almond milk, water
01:00 PM: food: whole foods: a plate of pretty much everything at the hot bar, massive variety hah. beef/chicken/rice/yucca/plantain/different kinds of rice/meatball/mac & cheese etc
01:30 PM: stretch: quads at grocery stores
08:00 PM: workout: evening walk: 10.5 miles, moderate-to-light, with two slightly hard miles @ 13:5X
- https://www.strava.com/activities/1306341709
11:00 PM: food: lots of water, sauteed yam in olive oil/pink sea salt, tons of sourdough, chicken italiano, banana chips

stretch:
01:30 PM: stretch: quads at grocery stores

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




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- 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): [(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"),(06, "race mile 5:03, 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose")]
- 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),(06,09:00AM,7),(07,08:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7642 on: December 08, 2017, 03:29:50 pm »
+1
speed day.


12/08/2017

bw = 142
:o
bw before bed last night = 146
soreness = none
aches/injuries = right big toe - lmfao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 9:50 AM
:o

log:
10:30 AM: food: sauteed yam in olive oil/pink sea salt, sauteed spinach, yellow rice and chicken, blueberries/strawberries, sweet green tea, more water
05:00 PM: food: almond milk, water, english muffin
06:00 PM: food: few pieces of sourdough, water
07:30 PM: workout: evening speed - trying to be more aggressive: 0.77 mi (1230m) @ 3:48.4 (4:53 min/mi, 200 SPM, 1km @ 3:01 ties PR - but my most consistent 1km ever), 400m @ 1:06.0 (4:21 min/mi), 320m @ 53.6 (4:29 min/mi), legs dead 0.82 mi (1320m) @ 4:33.6 (5:33 min/mi)
10:00 PM: food: almond milk, water
12:00 AM: food: orange chicken, roasted almonds, salted cashews, prunes, banana chips, water
- lmfao, weird meal



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




dinner:




evening speed - trying to be more aggressive: 0.77 mi (1230m) @ 3:48.4 (4:53 min/mi, 200 SPM, 1km @ 3:01 ties PR - but my most consistent 1km ever), 400m @ 1:06.0 (4:21 min/mi), 320m @ 53.6 (4:29 min/mi), legs dead 0.82 mi (1320m) @ 4:33.6 (5:33 min/mi)
great session!

- https://www.strava.com/activities/1307392851
- alone 1km PR: 3:01 :personal-record: :personal-record: :personal-record:
- consistency/quality of effort 1km PR: 3:01 - ties overall PR but better overall effort BY FAR :personal-record:
- also got second overall on the leaderboard for the "Tequesta 400m Lap Starting At The 200m Stagger" :D

 :ibrunning:

strides/light recovery jogs mixed in

1km estimated tie PR is definitely my best ever 1km, by a big margin.. maintained cadence/pace for pretty much the entire 1km and the entire 0.77mi, just a small dip above 5:00 for 10 seconds or so (iirc) and then back under 5. good stuff.

saturday = long walk

sunday = speed again

monday = long walk

tuesday = rest

wednesday = evening mile race

my right big toe is a bit achy, old toe "injury" that yesterday's walk seemed to bring out.. which is odd though, because 10 mi walk is nothing for me, i've done 6-8 recently no problem as well. So just annoying but whatever, need to be careful with it, hopefully it doesn't make me abort my walks heh.









also adding in, 400m 66s:





good stuff.





Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142)]
- 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"),(06, "race mile 5:03, 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose")]
- 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),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7643 on: December 09, 2017, 01:10:27 pm »
0
rest day, but hopefully a nice long walk in the cold later.

calves are pretty tight.. leg drain was painful. when it's painful, that usually means I really needed it.



12/09/2017

bw = 140
- :wowthatwasnutswtf:
- nice. would love to be < 140 on wednesday (last mile race) while feeling rested/strong af.
- also, those prunes "worked" .. damn. i didn't even get them for that, i just love prunes and had a craving for them.
bw before bed last night = 144
soreness = calves slightly
aches/injuries = right big toe barely (nice!), left knee barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 10 AM
- staying up too late :(

log:
10:15 AM: food: almond milk, 4 x grapefruit
- 3 week old grapefruit and they tasted perfect....... amazing
12:30 PM: leg drain: 30 minutes (painful)
01:30 PM: food: orange chicken, sourdough, water, non-dairy cashew kefir
06:00 PM: food: almond milk, water, cashews
07:00 PM: workout: 9.2 miles in 2h:06m:00s, evening moderate speed walk: 1 x 14:XX (warmup) + 8 x 13:XX. legs feeling strong, it's going to be surprisingly cold for the next 4 days or so - nice.
- https://www.strava.com/activities/1308675400
10:00 PM: food: tons of water, sauteed yam in olive oil/pink sea salt, sauteed spinach, chicken italiano, banana chips, an entire bag of prunes (eek), blueberries, non-dairy cashew kefir



stretch:
icing:
self massage:
leg drain:
12:30 PM: leg drain: 30 minutes (painful)

contrast showers:
naps:






Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,(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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?)]
- 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"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"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),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7644 on: December 09, 2017, 10:03:08 pm »
0
Just ate an entire bag of prunes.. They are so addicting. They could be my new addiction. This is not good.. maybe.

adarqui

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Re: ADARQ's journal
« Reply #7645 on: December 10, 2017, 11:20:34 am »
0
whole bag of prunes ended up being a bad idea.

speed day.



12/10/2017

bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 9:30 AM
- staying up too late :(

log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips

stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was

contrast showers:
naps:





workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi :personal-record:

good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.

previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).

PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



1.67 mi @ ~5:24 :personal-record::



0.71 mi @ 4:56:



400m:






Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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?),(06,16?,?),(08,14.8,?)]
- 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"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"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),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

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Re: ADARQ's journal
« Reply #7646 on: December 11, 2017, 03:48:30 am »
+1
those are random-looking distances. how did you settle on 1.67 as a target? or 0.71?
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

adarqui

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Re: ADARQ's journal
« Reply #7647 on: December 11, 2017, 09:54:54 am »
0
rest day. and another tomorrow...

2 days rest (I need it) b4 the last mile race.



12/11/2017

bw = 142
bw before bed last night = 146
soreness = calves slightly
aches/injuries = left calf/back of left knee tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM
- better

log:
- tangent eating today, back on the norm tomorrow, pre-race on wed
09:00 AM: food: almond milk, water
09:30 AM: leg drain: 30 minutes (not painful)
03:30 PM: food: steak fajitas with extra chicken, chips/salsa, water w/ lemon
04:00 PM: food: "healthy" peanut butter bar
08:00 PM: food: almond milk, water, some chocolate almonds, prunes, almonds, some sourdough rye
11:00 PM: food: non-dairy cashew kefir

stretch:
icing:
self massage:
leg drain:
09:30 AM: leg drain: 30 minutes (not painful)

contrast showers:
naps:




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142)]
- 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?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- 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"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"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),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7648 on: December 11, 2017, 09:58:01 am »
+2
those are random-looking distances. how did you settle on 1.67 as a target? or 0.71?

ya. my new training ideology (I experimented with this last year, but I have a better idea of how to do it now). trying to remove distance & interval-like quit signals from my brain, and think instead of holding various paces.

for the 1.67, I started in a weird spot on the track and tried really hard not to count laps or think about the accumulated distance. Just tried to hold 5:2X for as long as possible.

for the 0.71, just tried to hold 4:5X pace for as long as possible and when that became hard, burn it out with 4:4X or lower.

i'm trying to "deprogram" the quit signals out of my brain. I'm also trying to conquer that initial fear of getting started on a long, hard effort. My brain/body wants me to hold back, need to kill that inhibition.

So no more intervals .. just pick paces (lots of different variations), and hold on for as long as possible. This reminds me more of going out and trying to land hard dunks & PR jumps every session.

:ninja: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7649 on: December 12, 2017, 10:25:04 pm »
+1
more rest.


12/12/2017

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

wakeup = 8:30 AM
- better

log:
09:00 AM: food: almond milk, water
11:00 AM: food: sautee'd yam in olive oil/pink sea salt, sauteed spinach, blueberries, chicken, yellow rice
04:00 PM: food: orange chicken, almonds, cashews, prunes, mint dark chocolate
05:30 PM: workout: walk with dogs ~3 mi
07:30 PM: food: grilled chicken breast, sourdough rye
10:00 PM: leg drain: 30 minutes (not painful)
01:00 AM: food: non-dairy cashew kefir, water

stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 30 minutes (not painful)

contrast showers:
naps:







Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142)]
- 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?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- 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"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"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),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)