Author Topic: ADARQ's journal  (Read 1622409 times)

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adarqui

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Re: ADARQ's journal
« Reply #7770 on: January 20, 2018, 12:34:24 pm »
0
ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected. :ninja:

when/what are your races again?

we need a race planner thread :D where we just list upcoming race dates...

Yes exactly. That's kind of why I'm not calling them races just yet  :ninja:

Feb 4 and April 8. Feb 4 is 250m swim, 10k ride, 3k run and April 8 is 750m swim, 26.7k ride, 5k run.

Great idea. Can list upcoming dates and then add results even.

http://www.adarq.org/progress-journals-experimental-routines/the-upcoming-competitions-thread

:highfive: :highfive: :highfive:

adarqui

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Re: ADARQ's journal
« Reply #7771 on: January 20, 2018, 01:15:18 pm »
0
didn't think i'd be able to run today .. warming up a little in the backyard before leaving to go meet the running group, right soleus felt weird, little pinch out of nowhere .. figured i'd go, warmup, and judge it from there.. felt fine on warmup, and didn't bother me for the run thankfully.

odd tho.. i think when I tried those running shoes at the store, I tweaked something, because I remember feeling a little pinch there when i was trotting like 4mph in heavy shoes, on the treadmill.

also, I put some of my NB "performance insoles" in my RC5000v2's, really helped today for a long run! cushioned my feet considerably more.



01/20/2018

bw = 146
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = weird pinching in right soleus in the morning when doing light jogging in the back yard - to test my legs (felt fine during hard long run), right hip flexor/adductor origin slightly bleh - several hours after run
cramping = felt it coming on during the long run at like mile 6, but it disappeared
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5

wakeup = 05:00 AM

log:
05:15 AM: food: oatmeal, slice of sauceless pizza, water
06:30 AM: workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
08:30 AM: food: some lame breakfast nearby, was crap, orange juice was good at least - but that was a top brand
09:30 AM: food: protein + almond milk, water
11:00 AM: food: 3 x banana
03:00 PM: food: sauteed yam (came out EPIC) in sea salt/olive oil, baby spinach in spanish olive oil, goat cheese, water
06:00 PM: stretch: quads/hip flexors a little - right hip flexor bugging a little eek
06:30 PM: food: protein + almond milk
08:30 PM: food: 3 x banana, water


workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
- https://www.strava.com/activities/1366421627/overview

really good run as expected. great group. tons of wind, great temperature, great location/course, 1000's of nice people, one crazy cyclist who yelled at me - lol.





funny story:

so on my very last mile, the one i'm hitting the hardest.. i'm in the bike lane going "into traffic" .. anyway, tons of cyclists pass me, no problem, i mean i'm on the very left most-part, tons of room for them. anyway, this d-bag coming at me starts yelling at me "MOVE! MOVE ONTO THE SIDEWALK!!" so the only thing I could think of was to look him dead in the eyes and say "fuck you bitch" ........ lmfao. So he spazzed out as he passed me, yelling "FUCK YOUUUUUUUUUU!!!!!!!!".  One guy in my group further back, gave him a nice smile & a wave, lmfao.

so, probably past say, 1000 people, he was the only asshole. some people are insane. we are so polite too, tons of "good morning's" etc.. cycling riding past us, saying "good job!", "morning", us saying the same or giving them thumbs up etc.

just interesting how stuff unfolds.

anyway.. very solid workout. lots of good people to train with, enjoying it.

also, this was on a strip of road/sidewalk right on the beach.  :headbang:

peace!!



workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 20



workout: BW
- 5 PM
- dead hang chinups: BW x 5
- full dips: BW x 7



the sunrise this morning:


adarqui

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Re: ADARQ's journal
« Reply #7772 on: January 21, 2018, 09:14:58 pm »
+1
quick journaling. didn't get what i wanted to get done today for work, annoyed, lame. too much goofing off fml.

01/21/2018

bw = 145
bw before bed last night = 151
soreness = quads moderate, hamstrings slightly, calves slightly, back (muscles) slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7.5

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal
07:30 AM: workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
11:30 AM: food: almond milk + protein, banana, water
12:30 PM: food: sauteed yam, salad, pizza, water
02:00 PM: leg drain: 30 minutes
03:00 PM: food: almond milk + protein, water
06:00 PM: food: banana, prunes, water, almond milk + protein
06:30 PM: stretch: soleus during dishes (probably too much bleh), quads a bit

workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
- https://www.strava.com/activities/1368388648

toenails love to get wrecked.


workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20


workout: BW
- 2:30 PM
- dead hang chinups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20


workout: BW
- 5 PM
- dead hang wide grip pullups: BW x 5
- full dips: BW x 9
- calf raises, pause at top: BW x 20

adarqui

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Re: ADARQ's journal
« Reply #7773 on: January 22, 2018, 12:33:25 pm »
+1
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

Joe

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Re: ADARQ's journal
« Reply #7774 on: January 22, 2018, 12:51:52 pm »
+1
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #7775 on: January 22, 2018, 03:39:23 pm »
+1
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

lmfao!!

ya he got an office to try and pro things up .. not required to go in much. but, going to go in at least 2x/week i think, to get things done with the "team" (3 people) lmfao. Plus, FAU track isn't too far away etc. So I could schedule some run sessions around this, stuff like that. I'd like to just run around this area of Boca Raton tho, it's really nice. Might do that next week.

been fun so far.. got a good amount of stuff done, also had a nice veggie sub - walking distance to tons of restaurants. the office is in a very nice area.

Joe

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Re: ADARQ's journal
« Reply #7776 on: January 22, 2018, 05:54:11 pm »
+2
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

lmfao!!

ya he got an office to try and pro things up .. not required to go in much. but, going to go in at least 2x/week i think, to get things done with the "team" (3 people) lmfao. Plus, FAU track isn't too far away etc. So I could schedule some run sessions around this, stuff like that. I'd like to just run around this area of Boca Raton tho, it's really nice. Might do that next week.

been fun so far.. got a good amount of stuff done, also had a nice veggie sub - walking distance to tons of restaurants. the office is in a very nice area.

looool i realised i read that super wrong -- i somehow thought you meant your boss was working from your house today! dunno how i thought that made any sense, but i guess that's why i was so confused  ::) :uhhhfacepalm:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

seifullaah73

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Re: ADARQ's journal
« Reply #7777 on: January 22, 2018, 06:03:47 pm »
+4
I think he got confused with:

Quote
so decided to come in and work here today.

part of the sentence. Joe was prob thinking that the boss decided to 'come in' to your house and work there instead.

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

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

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

adarqui

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Re: ADARQ's journal
« Reply #7778 on: January 22, 2018, 07:14:40 pm »
+2
LMFAOFOMAOFMAFOMAFOAMFAO

that is funny sh*t.

it's actually a cool concept created by accident: have your boss work from your house day.

adarqui

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Re: ADARQ's journal
« Reply #7779 on: January 22, 2018, 11:14:49 pm »
+1
up way too late. shit. :( not good.

01/22/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = 2nd toenails on both feet wrecked, blister on bottom of left foot, some spots in my right calf
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = bleh
hours sleep: 8

wakeup = 07:30 AM (slept in)

log:
07:45 AM: food: oatmeal, 3carb drink (not taking that again for a while), water
08:30 AM: workout: lame workout - got interrupted by millions of PE kids invading the track - some 150's at the end @ ok pace
10:00 AM: workout: bw
10:15 AM: food: protein + almond milk, banana, water
01:00 PM: food: HUGE ENORMOUS veggie sub omg. was good too, water
02:00 PM: food: coffee in the "office" with 4 cream 3 sugar
05:30 PM: food: protein bar, water
06:00 PM: food: lots of water
07:00 PM: workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
09:00 PM: food: almond milk + protein, water, 3 x banana


workout: BW
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 10


workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
- - https://www.strava.com/activities/1370621459

someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife



decent for the effort/surface. nice.

wanted to keep going, but they shut the lights off.. probably a good thing.

LBSS

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Re: ADARQ's journal
« Reply #7780 on: January 23, 2018, 12:44:05 am »
+2
man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 :ibrunning:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Joe

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Re: ADARQ's journal
« Reply #7781 on: January 23, 2018, 03:30:06 am »
+1
man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 :ibrunning:

yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Mikey

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Re: ADARQ's journal
« Reply #7782 on: January 23, 2018, 05:36:29 am »
+1
Totally unrelated to your journal but I've been watching 'Last Chance U' on Netflix, which is a football documentary about players from East Mississippi Community College and there was a player called John Franklin III who used to play football for Florida State University (FSU) and was also part of their track team. Anyway I'm not sure if it's the same guy but there's a John Franklin on All Athletics and he ran a 5km in 15:03  :o
 http://www.all-athletics.com/node/397824

55m ind.   6.67      Jonesboro (USA)   28.01.2012
60m ind.   6.82      Albuquerque (USA)   25.01.2014
100m   10.64   +1.1   Atlanta (USA)   16.05.2014
100m   10.50   +5.9   Coffeyville (USA)   06.05.2011
200m   21.47   0.0   Jacksonville (USA)   05.05.2012
200m ind.   22.10      Fayetteville (USA)   11.02.2012
400m   50.90      Chicago (USA)   10.05.2014
5000m   15:03.04      Eagle Rock (USA)   06.05.2017
4x100m   39.93      Ruston (USA)   16.03.2013
4x200m   1:29.02      Commerce (USA)   29.04.2016
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #7783 on: January 23, 2018, 09:12:25 am »
0
man low-7's is a *run* for me. lot of work to do to catch up to where you're at.

hah. ya. you're taking the gradual approach, which is what I did initially as well. I think it's working good. Easing into it is important. The key, just like anything else, is consistency.

also remember, my 2nd best 5k was the first week I got my garmin watch, that was like 2 years ago. I should be able to crush that now but, just interesting.

I'm naturally better at running "slow/moderate" for a long time, I think. I mean now i'm realizing that all I have to do is be able to hit like, 6:00 for 26.2 and I could possibly win the Miami Marathon, wtf? That's now on my road map :D One thing I know i'm "gifted at", is doing something simple for a very long time. That's also a reason you historically told me to do ultra's etc, which i'm not sure if you noticed in a previous post, i'll be doing one next year :D That 6 hour race.

so ya, time to integrate all of the components: speed, distance etc.

Quote
i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 :ibrunning:

totally understand that. strava is really great though. IMHO, i'd join. Even if it's just following me/Joe/Coges etc. Joe/I post more workouts, Coges will eventually :D

it's much less of a time waster .. I rarely check it. People aren't chatting on there much etc, just workouts being synced automatically, a few "kudos" (thumbs up), and an occasional comment etc.

That's my favorite running site by far. I follow like ~50 people or so, and it doesn't distract me/take up much time at all.

my 2 cents :D

plus there's an adarq.org run squad (group), with no photo for the avatar!! :trollface: :trolldance:

adarqui

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Re: ADARQ's journal
« Reply #7784 on: January 23, 2018, 09:15:29 am »
0
man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 :ibrunning:

yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.

hah! thanks man!

ya I wanted to keep it going, but lights out + grass = have to slow way down or stop.. too risky. There's lots of little ditches etc, which I actually like, but not if I can't see them.

also I was holding my phone the entire time (bad decision to bring it), and wore my big knife instead of little one, dug into my hip so bad, was annoying. I brought the phone to prevent me from hitting too fast of paces, but, just felt good so kept the pace reasonable.

I need to get to ~6:0X for 13.1 by March 24th............... :D :ibrunning: :ibrunning: :ibrunning:

lots of work to do.