Author Topic: ADARQ's journal  (Read 694612 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7680 on: December 21, 2017, 05:13:19 pm »
+1
some photos from the last race, as posted on ig:





^^ found a photo of myself clapping for people. I try not to just ignore everyone after finishing a race. I like to be supportive :D



^^ I especially love this photo because, it's the first photo i've gotten which shows some "domination". I mean, you can't see #2 or #3 at all. Also, what you can see, is the cops circling back to go get them - lead them in. So that's just a cool shot IMHO. I'd like to eventually do this to some very fast people :ninja: :ibrunning:

added the other two:











some raw photos:










adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7681 on: December 22, 2017, 12:47:45 am »
0
speed.


12/21/2017

bw = 143
- lol
bw before bed last night = ?
soreness = quads slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 9:30 AM

log:
09:30 AM: food: oatmeal with honey, 2 x banana, water
11:00 AM: food: sauteed yam, almond milk, water
01:30 PM: food: smoothie @ whole foods
03:30 PM: leg drain: 30 minutes
04:00 PM: food: bunch of sourdough rye, almond milk, water
06:30 PM: workout: (17.1 miles lol): mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
10:00 PM: food: 2 x almond milk, 3 x coconut water, bbq chicken, sourdough rye, few chocolates



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

contrast showers:
naps:


workout: mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
- https://www.strava.com/activities/1322607193

loved this session. should have kept pushing on my 1.7 mi @ got it to 2 mi, i'm lame.










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),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143)]
- 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"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads 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"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"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"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

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),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7682 on: December 22, 2017, 11:10:44 pm »
0
complete rest. really dead today.


12/22/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, glutes moderate, calves moderate, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead

wakeup = 9:30 AM

log:
09:30 AM: food: oatmeal with honey, almond milk, water
11:00 AM: food: sauteed purple yam, spinach, orange chicken, water
02:30 PM: nap: 3 hours (WRECKED)
06:30 PM: food: some chocolates, water
07:30 PM: food: bbq chicken, bunch of sourdough rye, almond milk, water
08:30 PM: leg drain: 30 minutes




stretch:
- quads slightly throughout the day

icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes

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),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- 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"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings 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"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- 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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"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"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

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),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7683 on: December 23, 2017, 10:54:51 am »
0
there's a 12 mile fun run tomorrow around here, not too far away. fastest pacing group is 7:00. just realized if I do that, and tack on another 1.1, i'd PR my half marathon from 01/29/2016 (1:36.13)..

https://www.strava.com/activities/718897896/overview

sounds enticing.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7684 on: December 23, 2017, 02:30:51 pm »
+2
meeting up with a fast dude tonight at FAU's track. going to race him for 1k and then 400m. Our goal is to crush some strava course records at the FAU track & get some PR's.. lool. He beat me in a 5k once. He's pretty fast over lots of distances. He's also really competitive.. so should be cool.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7685 on: December 23, 2017, 05:00:27 pm »
+1
they say "Get GOD in your life".

after watching a bunch of Ray Lewis videos, wondering if it should be: "Get Ray Lewis in your life".

we'll see. :ibrunning:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7686 on: December 23, 2017, 10:06:13 pm »
0
fucking crushed it.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7687 on: December 23, 2017, 10:40:36 pm »
+1
speed day!

12/23/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8:30 AM

log:
09:30 AM: food: oatmeal with honey, black tea, prunes, water
12:30 PM: food: 2 x banana, water
02:30 PM: food: grilled chicken, sea salt pita chips, hummus, almond milk, peach green tea
04:00 PM: leg drain: 30 minutes
06:00 PM: workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record: :personal-record: :personal-record:Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
09:00 PM: food: whole foods: mac & cheese, orange chicken, grapefruit lemonade
10:00 PM: food: coconut water
11:00 PM: food: almond milk, water


stretch:
- quads slightly at whole foods

icing:
self massage:
leg drain:
04:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record: :personal-record: :personal-record: Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
- https://www.strava.com/activities/1324961618/overview

happy af. Cory helped pace me through the first 800m of the 1km attempt, so he grabbed the 2 lap (800m CR) on that effort, then I kicked the last 200m to get my 1km PR.

Then we both took turns at the 1 lap CR: him first, my finishing the last 200m with him. He got the CR. Then I went, him running the last 200m with me, then I got the CR.





400m:



1km:







https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=k&duration=0%3A2%3A56




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),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- 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"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings 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"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- 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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"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"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

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),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7688 on: December 24, 2017, 05:37:33 am »
0
So, told some people i’d try to make it to this 12 mile “fun run” today @ 6:15 AM… Apparently ~150 people are going wtf? Pace groups every 30s from 7:00 to 12:00, nuts.

Anyway, after last night’s training (PR’s) and not being able to sleep, turned my alarm off & canceled it in my head. Ended up waking up at 5:00 AM on the dot, no alarm… Figured i’d force myself to go out there. Only 4 hours sleep but, I feel decent and I didn’t do a ton of volume last night anyway.

Just hoping I don’t cramp up and such lol. If I do, i’ll just walk it out and pick it back up again. allgood.

This could be an “ugly run” or “fun run”, no idea yet. lmao.

good morning… eeh!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7689 on: December 24, 2017, 09:01:43 am »
0
LMAO. Had to  :personal-record: the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7690 on: December 24, 2017, 10:19:32 am »
0
LMAO. Had to  :personal-record: the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.

6:50 for 12 @ 1:22:0X, 7:02 for 13.1.. Last 1.1 was just too slow, figured even with a slow cooldown i'd go sub 1:30:00 but, obviously not the case.

TONS of PR's tho.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7691 on: December 24, 2017, 11:48:44 am »
0
some random photo I found .. can't tell you how beautiful that bottom scene was in person. Absolutely wish I had a camera on me to take shots of it. It was on a small hill, on our way back, probably mile 10.



I think they took photos of the event .. I remember seeing them snap a few shots of us. Hope they post em`.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7692 on: December 24, 2017, 01:08:44 pm »
0
4 hour sleep 12+1.1 mile fun run........ nutty!


12/24/2017

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 05:00 AM

log:
05:00 AM: food: 2 x sourdough toasted, 1/2 black tea, almond milk
05:15 AM: food: more water, because my stomach started to bloat .. after drinking a bunch of water, it went back down... learning.
06:15 AM: workout: 12 mile fun run @ 6:50 pace (1:22:0x), plus 1.1 mi cooldown @ like 9:XX, still PR'd my half by ~4 minutes :personal-record: basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown)
08:00 AM: food: peach green tea
10:00 AM: food: 2 x banana, almond milk, water
11:30 AM: food: big pot of beef stew (from whole foods) but added water, coconut water
- came out perfect
04:00 PM: food: anthony's: lunch size pizza, 10 wings, water
07:00 PM: food: 2 x almond milk, banana, water
09:00 PM: food: 3 x banana, water
10:00 PM: food: bunch of water, fragments of pita chips and a bit of hummus






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


workout: Runners Depot 12 Mile Fun Run: Tons of PR's. 12 miles @ 1h:22m:XXs / 6:50 pace + 1.1 mile cooldown (half marathon PR -4 minutes) ::: first real long run since February? lmao. Another PR: First ever long run with a group :D Really great group - very fun.  :personal-record: :personal-record: :personal-record: basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown):personal-record:
- https://www.strava.com/activities/1325733196
- left hip started hurting a bit in the last 1.1, off and on, but then went away and haven't felt it except for a few occasions during the day
- need to keep my eye on that.. body just feels stressed.
- ALSO, AELS was going slow in that cooldown mile. Once I slowed down initially, I felt a bit wrecked, so decided to slow it down even more.
- felt completely fine prior to that, going fast

- 12 mi PR @ 6:50 (1:22:xx) :personal-record:
- half marathon PR: 1:32:19 (-4min) :personal-record:
- 20km PR: 1:25:22 (-?) :personal-record:
- 10 mile PR: 1:08:09 (-?) :personal-record:
- 15km PR: 1:03:21 (-?) :personal-record:

that was faster than expected .. which is always good :D Was suppose to be 7:00 pace, but the weather was great, "course" was great, and the group was beast.

\o/







PR'd a ton of stuff: half, 20k, 15k, 10 mile etc. :personal-record: :personal-record:

That's a pretty solid effort for not having done an effort like that since before I injured myself (knee) in ~February. I had done some nice long runs in January/February, but then nothing close to this since then.

I felt REALLY good. I was involved in lots of conversations etc, helped keep my mind off of things. The guy who paced us has a half of around 1:17:XX i think .. so he was very comfortable.

Hoping they post photos. Made a bunch of new running friends, lol. Someone took a group shot of the lead group after, i'm not in it though, was probably wandering off somewhere by myself.. i'm a ghost.



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),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- 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"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings 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"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- 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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"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"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

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),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7693 on: December 24, 2017, 02:43:42 pm »
0
They made a nice video of it from 2016. Wonder if i'll get a few running clips for 2017. I'd really love to see those photos tho, saw a lady with a nice camera, official event photographer or something. You can see it's a pretty big event. 300+ people, tons of pacing groups.

Also, I brought two toys :D

<a href="http://www.youtube.com/watch?v=WCtFG0dxE9Y" target="_blank">http://www.youtube.com/watch?v=WCtFG0dxE9Y</a>

i'm such a photo addict.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7694 on: December 25, 2017, 10:07:23 am »
0
happy holiday's folks!)#(@!)#$(!@$)(