Author Topic: ADARQ's journal  (Read 694674 times)

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adarqui

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Re: ADARQ's journal
« Reply #7710 on: December 30, 2017, 07:58:03 pm »
+1
your approach to races always confuses me.

why? it's literally racing, lmao.

Quote
Why not focus all your efforts into getting the best possible 5k time, what's the point in splitting your focus into 2mile and 5k?

my main objective is always top 3.

after you hit 2 mile (~3.2k?), 5k is only 1.1 more miles away.

best possible 5k time isn't racing. If I say to myself, i'm going to try as hard as possible to stick it out for 2 miles (with the leaders), then that's racing. If I let them dust me and pace safely, then that's not racing, that's PB/time hunting, which is fine but i'd rather race. If you hang with the leaders for 2, you never know how it will turn out .. gives you the best possible chance at top 3, even if you're dead by 2 miles - because alot of people die out hard in their third mile. You never know who else is being pulled out of their comfort zone by there being more people in the pack racing for top 3, and if they get pulled out of their comfort zone, they can fade as well, especially if they were expecting an easier race.

Quote
I feel like you would end up getting a suboptimal result for both than if you just paced yourself identically for each mile.

if you're the fastest guy there you can do that .. but if you're not the fastest, you can't do that if your goal is top 3.

even pacing is fine but there's less risk. risk is what makes or breaks you. it can make you - by allowing people who are faster than you to "pull you", adrenaline etc. It can break you because you can end up going way beyond threshold and not being able to finish strong. If keeping up with them eventually breaks you and you can't finish strong, well at least you tried - and if you tried hard enough, you'll PR something because you're running with people faster than you. If you PR something that's progress. Doesn't matter if it's the 5k itself or subsets of it (2.5 mi, 2 mi, 1.5 mi, 1 mi etc). PR is a PR, limit has been pushed.

Quote
If you really want to PR for 2 mile why not just run 2 miles?

where in a race setting? :ninja:

Quote
Not claiming to know better you are the board endurance specialist but just curious  :ibrunning:

nah np. it's fine.

this race is ~5:20 min/mi guys for 5k. I've done 5:24 min/mi for 1.7 on my own. So, I know I can hang with them for 2. I might have problems around 2, or I might be able to keep it going. If I have problems, then I have to gut out a good mile while fading, and still probably PR my 5k (because I already PR'd my 2 mile). If I keep it going, then I have the opportunity to crush my 5k PR considerably, while also PR'n a ton of other segments within the 5k (like 2 mi etc).

If this race was 4:50 min/mi guys for 5k, my goal would be to hang with them for 1.x (~1.25).

If it was 5:55 min/mi guys I wouldn't be talking about 2 mile PR's, 5k PR's etc. That would be a more comfortable race, and would probably be even pacing.

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.

When I look at a race, i'm looking at top 3 and how fast they finish historically (for that race). Then, based on their times, i'm trying to figure out how long I should be able to keep up with them & what will I PR if I do, then what should I manage to finish the race with after that effort.

Also here's a recent example of it:

https://www.runnersworld.com/chicago-marathon/jordan-hasay-makes-a-bold-decision-be-brave-and-race

Quote
Jordan Hasay Makes a Bold Decision: Be Brave and Race

Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.

In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.

Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.

Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.

Hasay chose the former.

“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”

She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.

pace in training, race in racing! :ibrunning: :ibrunning: :ibrunning:

^^ That's also "The Kenyan Way" btw..

Anyway, can't be afraid of taking beatings etc.. The racing angle is much more like combat. Need to take beatings but stay in their valiantly, before you can dish the beatings out.

peace!

adarqui

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Re: ADARQ's journal
« Reply #7711 on: December 30, 2017, 09:40:56 pm »
0
my adductors are sore as fuck, wtf? man this sucks.. HEH.

really think it has to do with how i slept.. just testing out that side sleeping position I can feel them tighten up. side sleeping like a baby, knees together, adductors activating when they should be chillin, or something.

anyway, hope they are alot better tomorrow morning ..... feh!!!!!!!!!!!!!!!!!!!

 :ibrunning: :pissed: :ibrunning: :pissed: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

FP

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Re: ADARQ's journal
« Reply #7712 on: December 30, 2017, 11:26:21 pm »
+1

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.


Hmm. I definitely see your points but for the sake of argument I'll go against your point of making more progress with a racing mentality, I think most progress would be made during training not the actual race. I could be underestimating how much the higher intensity of a race can actually help you improve though.

I do see your point that your potential is different day to day. I guess I was thinking more of anaerobic training where if you don't pace properly you can end up really burned out at the end and end up with a really suboptimal result. Which is what would happen to me conditioning during practice and burning out early because I would start too strong. Terrible feeling and you look silly for not knowing your limits. Endurance running is a completely different beast from that

So by racing you are gambling on your body to be at its best and if that ends up the case you end up with the best possible result that you couldn't have achieved by strict pacing.

I bet its a lot more fun to race with the top runners too

As for the 2 mile PR in a race setting.. If you were PB hunting you could go all out in the 2 mile and walk the rest of a 5k lol


adarqui

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Re: ADARQ's journal
« Reply #7713 on: December 31, 2017, 05:26:45 am »
0

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.


Hmm. I definitely see your points but for the sake of argument I'll go against your point of making more progress with a racing mentality, I think most progress would be made during training not the actual race. I could be underestimating how much the higher intensity of a race can actually help you improve though.

Sure but, you can train all day and be horrible at competition. You have to "train competition". If you have a great training group, you can try to stimulate that environment outside of official competition, but it still falls short. Better than nothing though that's for sure. However, you just can't stimulate the pressure of real racing, just like you can't stimulate the pressure of a official basketball/ultimate game/tournament, boxing match, dunk session in front of random people/fans etc.

One can make incredible progress outside of competition, but then fall apart during the actual competition.

So training needs to extend itself to competition -> if you don't have alot of experience competing, you need to "train" it more. Once you acquire years of experience competing in your chosen field, then it becomes a different story.

Quote
I do see your point that your potential is different day to day. I guess I was thinking more of anaerobic training where if you don't pace properly you can end up really burned out at the end and end up with a really suboptimal result.

well it's the same in a 5k race or mile etc.. if you step outside of your comfort zone, it becomes more anaerobic and you can start to tank, or you might be able to battle more than you expected in a competition environment. Adrenaline & competition stimulation (chase) is a huge difference maker.

Quote
Which is what would happen to me conditioning during practice and burning out early because I would start too strong. Terrible feeling and you look silly for not knowing your limits. Endurance running is a completely different beast from that

Right but, the difference between training & competition:

In training, you are more likely to quit when you surpass your thresholds. In a race, you are more likely to keep going, though perhaps in a more debilitated state. For example, i've quit on myself hundreds of times in training, especially when training alone. I've never once quit on myself in a race, even when PR'n my mile in the very first mile, then holding on the last 2.1. I wanted to quit, but I didn't. The race itself & competition stimulation keeps you going. So, in such an environment, you have a few new weapons available to push your limits.

My splits for my PR 5k (18:22 official, 18:16 watch)) last year were like, 5:15, 5:55, 6:35 (just off top) something like that. That's still my best two mile EVER (11:20). So, not even 2-mile attempts on my own have beat that time, though i've come close. Nor has my 5k PR of 18:05 official (17:51 watch) beat that time either. My strategy that race was to last 1.5 with the fastest guy there. I think I made it ~1.1 or so before he started pulling away. After the race he told me I really "scared him", he didn't know who I was, he wanted to win. So I pulled him into a faster mile than he was expecting. He finished running ~16:30 IIRC. IMHO, that's a great example of it.

Quote
So by racing you are gambling on your body to be at its best and if that ends up the case you end up with the best possible result that you couldn't have achieved by strict pacing.

nah .. body doesn't have to be at it's best. Just need to push yourself. It may or may not be at its best: the idea is to find out. If it's not, no problem, just keep trucking. If it is, you've now tapped into this new potential that was made available to you. You leveraged the "release" of a certain level of inhibition. Huge opportunity for growth, have to be ready to grab it.

Quote
I bet its a lot more fun to race with the top runners too

yup, definitely. You learn alot about them and yourself, while it's happening. You listen to how they breathe, see their cadence, watch how they adapt/force pace changes, watch how they use the course (where they run), how they round turns etc.

Quote
As for the 2 mile PR in a race setting.. If you were PB hunting you could go all out in the 2 mile and walk the rest of a 5k lol

Yup.. nothing wrong with that IMHO .. Ideally, you'd PB and just coast it out. To gut out the remainder of the race, is a great tool. It's not easy, it's absolutely brutal. So I take advantage of that. However, I tell myself that if I need to walk in order to get the PB, i'd do it.. Just to try and convince my body to give me more resources when I request them.

Alot of my theories lately around improving performance center only on reducing inhibition. So, that's why you see me trying to leverage competitive environments (races) as one of the biggest tools to push my limits. If my goal every time were to run a "strict race", well within what I think i'm capable of, based on training sessions & such, that would be fine but it's not aggressive enough to get to the elite level IMHO.

My racing strategies are alot like how I dunked. I loved throwing lobs high as fu*k and trying to catch them. Now my lob is someone faster than me that I have to catch.

Finally, I linked this in one of the previous posts, it's the guy who came in third place last year at this same race:

https://www.strava.com/activities/816857463

He's an "old fart" (46?) who is a local legend (probably could be competitive masters nationally). Has top 3 (many #1's) in so many races around here. He's beat me every race but that might be ending fairly soon, hopefully. I have mad respect for him, he's consistent af and he knows how to win. He has so much experience it's crazy .. can pace exactly, can do negative splits, can do whatever he wants usually. He's pretty fast. I mean he can drop 16:XX 5k's @ ~46 and beat a D1 college kid home for winter/thanksgiving break, that's damn good.

Anyway, look at his splits:



Those are racing splits. This is a guy who will pace evenly if he has #1 in the bag. So for some reason, he was "worried". He hung with the lead pack for mile 1, then fell off considerably for #2 and #3. That 5.19 was outside of his comfort zone that race, but he got sucked into it for whatever reason. He's in good enough shape to recover from it and keep battling out some nice splits, but you can see he really took a hit.

Anyway he got #3 overall in that race (17:08 @ 5:31min/mi). Had he not gone out with the leader for mile 1, he probably wouldn't have gotten #3 overall because he wouldn't have known how hard he'd have to work to overcome some of the other people in that pack.

Also look at his 2 mile.. "2nd best estimated". This is a guy who has dropped several 16:XX 5k's and that's his 2nd best estimated 2 mile.. Shows you alot. Normally he paces himself better, but that's probably because he's comfortable about his position in the race.

Here's a similar race, from 2014:



Similar first mile split, better 2nd/3rd. That 5k is even faster than the one today, much faster. So he was probably much more prepared to handle it than the traditionally slightly slower one.

So in a nutshell, if you analyze the data of successful "racers", if they aren't THE FASTEST, you see lots of fluctuations in splits etc. Someone who is easily the fastest can just go TEMPO their 5k etc.. no problem. But for everyone else, it's more of a battle usually.

That's just my perspective/experience on it so far.

peace man!!

adarqui

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Re: ADARQ's journal
« Reply #7714 on: December 31, 2017, 12:20:14 pm »
+1
easier PR objectives achieved.

first sub 18 5k (17:55 official / 5:46 min/mi, 17:50 watch / 5:45 min/mi) .. 2 mile PR (11:19 -1s lmfao).

cooper's test (2.11 miles) in 12 minutes (5:41 min/mi).

5 km minus 3 mi = 1s speed up over the last 0.1 mi !! :personal-record: So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.

3 km @ 10:30 / 5:38 min/mi.

 :personal-record: :personal-record: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

adarqui

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Re: ADARQ's journal
« Reply #7715 on: December 31, 2017, 02:57:28 pm »
+1
race!

adductor issues were gone when i woke up.

12/31/2017

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

wakeup = 04:00 AM
- eek

log:
05:00 AM: food: black tea
05:15 AM: food: 2 x small pizza slices, 2 x chicken wings, water
06:45 AM: food: water
07:05 AM: workout: warmup
07:30 AM: race: Boca 5k Race: 6th overall & 1st for 35-39: BIG PR's  :personal-record:: First sub 18 5k @ 17:55 official / 17:50 watch (5:45 mm pace), coopers test @ 2.11, 2 mile @ 11:19 (-1s lmao), finally a decent 0.1 mi sprint to finish a 5k race
10:30 AM: food: french toast, eggs, sausage, orange juice, toast/butter .. (insane meal)
03:00 PM: nap: 2 hours
08:00 PM: food: 10 chicken wings, 1 small slice of pizza, left over french toast

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 2 hours


workout: Boca 5k Race: 6th overall & 1st for 35-39: BIG PR's: First sub 18 5k @ 17:55 official / 17:50 watch (5:45 mm pace), coopers test @ 2.11, 2 mile @ 11:19 (-1s lmao), finally a decent 0.1 mi sprint to finish a 5k race
- https://www.strava.com/activities/1334954253
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=199&EId=1

not what i wanted to do for 2 miles but whatever, turned out decent. happy with it. On to bigger things in 2018!!









easier PR objectives achieved.

first sub 18 5k (17:55 official / 5:46 min/mi, 17:50 watch / 5:45 min/mi) .. 2 mile PR (11:19 -1s lmfao).

cooper's test (2.11 miles) in 12 minutes (5:41 min/mi).

5 km minus 3 mi = 1s speed up over the last 0.1 mi !! :personal-record: So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.

3 km @ 10:30 / 5:38 min/mi.

 :personal-record: :personal-record: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:




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),(23,143),(25,144),(26,142),(28,143),(29,143),(30,142)]
- 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,?),(26,16.4,?),(28,14.5,?)]
- 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)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

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"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely"),(30,"quads barely, hamstrings barely")]
- 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"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))",(30,"left adductor slightly :pissed: (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) :pissed:")]
- 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"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"loose"),(30,"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"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"loose"),(30,"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"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight"),(30,"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),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5),(30,09:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]

adarqui

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Re: ADARQ's journal
« Reply #7716 on: December 31, 2017, 11:23:36 pm »
+1
some more photos.

first this one of the lead pack that i'm out of frame, because I was like 10s back. lame on my part. The guy in front is the guy I set my 1km & 400m PR with a little over a week ago. He Hit ~17:21 (i forget) and lead for mile 1. Also got sub 11 for 2 miles, which was both of our plans.



he started out really strong and I held back, no one went with him .. then a few more guys went with him and I didn't chase them, figuring I could catch up in a little bit. Once I realized I couldn't do that, after trying (shortly) a few times & feeling how much extra effort it would be, I kind of changed that plan. It's really hard to catch back up, that's what i've learned the last few reasons. If you don't stick like glue on these fast people, as they separate it just becomes too much extra work to try and catch back up. That extra work feels way more dangerous than just trying to stay with them early on.

he hit 10:54 for 2.

that was his main goal. almost got him 3rd overall. finished with a ~17:21 official.



some more photos:










adarqui

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Re: ADARQ's journal
« Reply #7717 on: December 31, 2017, 11:38:59 pm »
+1
happy new year folks. i'm going to sleep b4 12 AM, tired af. maybe the first time i've done that.

:D

now my week off starts.. yaaaa.

adarqui

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Re: ADARQ's journal
« Reply #7718 on: January 01, 2018, 06:27:53 pm »
0
rest/walk


01/01/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight (left more-so)
feel = good

wakeup = 09:30 AM

log:
10:00 AM: food: oatmeal with honey, 2 x banana, water
01:00 PM: workout: 1 week off (running deload): light walk: 8.5 miles @ 2 flat, 4 HILLS (646ft total), 2.7 flat ::: planned on doing hills in 2018, curious to see what happens, let's find out -> WHOA @ the GAP times. cool.
04:00 PM: food: orange chicken, mac and cheese, brussels sprouts, fried yucca, plantain, water
05:00 PM: food: chocolate bar
06:00 PM: water
08:00 PM: food: sea salt pita chips, greek olive dip (absolutely destroyed my stomach), lots of water (to try and help)
09:30 PM: food: shredded wheat with honey & almond milk, water

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


workout: 1 week off (running deload): light walk: 8.5 miles @ 2 flat, 4 HILLS (646ft total), 2.7 flat ::: planned on doing hills in 2018, curious to see what happens, let's find out -> WHOA @ the GAP times. cool.
south florida is very flat, but I luckily have some hills near me (2 miles away), which you don't find too often. They vary in height and grade, I think the highest is 50 ft, at max ~30% grade? dno .. there's runnable and power-walkable hills.
- https://www.strava.com/activities/1336347136

I also have a park ~25 minutes from me which has even better hills.

This might improve my strength considerably.. we'll see.

646 feet elevation gain? cool!!!










Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146)]
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"tight (left more-so)")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7719 on: January 02, 2018, 09:03:21 am »
0
complete rest.

the french toast from sunday ... can't explain to you how good this is.





01/02/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight (left more-so)
feel = good

wakeup = 06:30 AM

log:
07:00 AM: water
08:00 AM: food: oatmeal with honey, water, 2 x banana
08:30 AM: icing: left calf ~20 minutes, right calf ~20 minutes. (felt great)
12:00 PM: food: cashews, water
01:30 PM: icing: 25 minutes left back of knee
05:00 PM: food: sauteed yam in olive oil/pink sea salt, bbq chicken, some sea salt pita chips, water
06:30 PM: icing: left & right behind the knee
08:45 PM: water
10:00 PM: food: almond milk, prunes, banana, water

stretch:
icing:
08:30 AM: icing: left calf ~20 minutes, right calf ~20 minutes. (felt great)
01:30 PM: icing: 25 minutes left back of knee
06:30 PM: icing: left & right behind the knee

self massage:
leg drain:
contrast showers:
naps:





Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146)]
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7720 on: January 02, 2018, 09:04:37 am »
+1
ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Coges

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Re: ADARQ's journal
« Reply #7721 on: January 02, 2018, 05:24:00 pm »
+1
ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7722 on: January 02, 2018, 08:39:37 pm »
+1
ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

enjoying this guy's presentation. however, he lost me at the very first step of putting one leg atop the other while sitting down. :uhhhfacepalm: i can't do that, haven't been able to since i was like 10.. lol.

i've never seen someone grab their foot like that. wtf?

i did it. it hurt.

pretty much everything he does, i consider too risky for me. which is something I hate about my "body", and i've tried to address in various ways, always making myself worse.

Quote
Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI

love that stick stuff, can see how it would potentially help. I can feel the pain->release just watching it.

I pretty much can't do anything in those videos you posted, lmfao. Most of those positions I know will wreck me, bad.. It bothers me that I can't get into certain positions without risk of injury, obviously sounds like a problem .. but really just seems to be the way it is for me (with certain things).

<edit: I wrote a bunch more but just rambled too much, will save it for another post some day!>

adarqui

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Re: ADARQ's journal
« Reply #7723 on: January 02, 2018, 08:42:58 pm »
0
Some trees from the last race:






adarqui

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Re: ADARQ's journal
« Reply #7724 on: January 02, 2018, 10:21:54 pm »
+1
did a bunch of standing desk today .. finished off with 1.5 hours or so at night.

going to try and do more of that .. legs/calves feel a bit tighter from doing it but, just not used to standing in the same spot so long, even though i'm moving around a little.

going to do more standing desk and see what happens.