Author Topic: ADARQ's journal  (Read 524859 times)

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adarqui

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Re: ADARQ's journal
« Reply #7830 on: February 02, 2018, 10:05:45 pm »
0
rest/bw workout



^^

go hard or suffer the rest of your life.



02/02/2018

bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water



workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10


those small amount of lunges made me sore.......... wtf. lmao. sosad.

LBSS

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Re: ADARQ's journal
« Reply #7831 on: February 02, 2018, 11:54:45 pm »
+2
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: ADARQ's journal
« Reply #7832 on: February 03, 2018, 02:13:08 pm »
+1
long run workout. one of my favorite sessions ever. was pretty insane & the weather was nuts (raining/pouring occasionally/windy). had like 3 workouts in it: bridges, fatigued tempo, long run mileage/total time on feet.

 :ibrunning: :ibrunning: :ibrunning:



02/03/2018

bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..) :wowthatwasnutswtf:
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes

lots of protein today .. trying to make sure my legs recover fast.





workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781

tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.

Andrea hit 6.04 on her third mile...... absolute beastmode. \o/

By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.

epic session.





I pushed it on a few of those bridge reps too.

 :ibjumping: :ibsquatting: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding :ninja:

poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.

adarqui

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Re: ADARQ's journal
« Reply #7833 on: February 03, 2018, 02:22:15 pm »
0
^^

02/03/2018

runlikeagirl update:

I posted this to the run group, just in case anyone else wanted to try and hit 3 mi tempo after 10 miles of work:

Quote
🇰🇪 awesome! 🇰🇪 tmw will be fun. Andrea and I are doing #2 with some half marathon stuff tacked on to the end, if anyone wants to join up! This is the plan: after the 5 w/u + 5 bridge miles, we're going to go back to A1A & finish with 3 miles @ <= 6:20, then coast out several light (~8ish min/mi) miles (~5 or so). Posting it here early in case anyone is interested. peace!

I told her I think this Michael dude would probably join in, he's older (~50ish?) but a real beast. He told us before the session that he would.

However, after the bridges, he stayed with the other group and didn't join up .. sux, he missed some great stuff!

We were definitely nervous before the tempo because, legs were feeling it, tons of wind, etc.. but, seems like we both have guts. I mean adarq.org crew knows I have some guts, so she's basically: honorary adarq squad.

Anyway, her 3 mi tempo vs mine was:
- 6:41 / 6:38 (strong headwind)
- 6:28 / 6:30 (strong headwind)
- 6:04 / 6:13 (strong tailwind)

To put that in perspective, I pushed the pace a ton on the first two miles, trying to grind hard through the wind. Though when I was fading, she jumped in and pushed. Alot of back and forth until we hit 2 miles. Then we stopped for a few seconds to discuss the last mile, and then took off.

she dusted me.

haha.

*** I. GOT. DROPPED. ***

:wowthatwasnutswtf: :ibrunning:

her form is really pro .. looks elite, no joke. Stride freq is mostly around 200, consistent.. just really fast/smooth turnover.

I figure she can help me get to a sub 1:20 half & sub 2:50 full marathon, and I can help her go sub 5 in a mile & sub 18 for 5k.. lmfao.

 :highfive:

adarqui

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Re: ADARQ's journal
« Reply #7834 on: February 03, 2018, 02:29:00 pm »
0
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

Mutumbo000

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Re: ADARQ's journal
« Reply #7835 on: February 04, 2018, 06:12:19 am »
+1
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/
"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 #7836 on: February 04, 2018, 06:27:12 am »
0
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m :trollface: :trollface: <3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared" :uhhhfacepalm: (until ~2015?) while all of you were grinding away, getting after it.

peace!

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Re: ADARQ's journal
« Reply #7837 on: February 04, 2018, 06:37:57 am »
+2
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m :trollface: :trollface: <3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared" :uhhhfacepalm: (until ~2015?) while all of you were grinding away, getting after it.

peace!

Personally I believe I'm done for anything 200m+ but now I'm motivated to beat my 60m (7.46 FAT) and 100m (11.37 FAT) times. In 2013 I was 80kg squatting 130kg. Today I'm 84kg squatting 155kg so I should have a faster 60m time...
"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...

LBSS

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Re: ADARQ's journal
« Reply #7838 on: February 04, 2018, 09:33:02 am »
+2
yeah t0ddday ran 10.6 in college. different level from me most.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: ADARQ's journal
« Reply #7839 on: February 04, 2018, 10:29:03 am »
+1
rest/bw


02/04/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)







workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10

S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3

S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3

S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3

good session.

adarqui

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Re: ADARQ's journal
« Reply #7840 on: February 05, 2018, 01:45:20 pm »
+2
ate too much food at the superbowl party last night.. eh.



02/05/2018

bw = 147
bw before bed last night = ?
soreness = calves slightly, adductors slightly, quads slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago), top of right foot form tying shoes too tight i think, left knee slightly (probably from standing around so much at the party) .. LAME AS FU*K
- a bit better today
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal, banana, water
07:00 AM: workout: walk + bw
08:30 AM: food: protein + vanilla almond milk, water
09:30 AM: food: 4 x egg sandwich on toasted sourdough, 3 x banana, water
02:30 PM: food: veggie fried rice with chicken/egg! lots of water
08:00 PM: food: bunch of cashews, prunes, oatmeal with blueberries/raspberries, water
08:40 PM: leg drain: 25 minutes



workout: recovery walk (~1 hour) in grass/dirt, bw

dead hang ng pullups: BW x 10
full dips: BW x 12
standing single leg abductions: x 20
walking lunges: BW x 5 each
- even 10 total got my glutes burning .. not good, and good.
calf raises: BW x 25



feel shitty today.. hope I feel way better tomorrow morning, big workout planned:

Quote
Cool, thanks Scott! Andrea & I plan (who knows 😎) to try and hit: 5 x (3k @ 6:20, 1k float @ 7:00). So 15k/9.3mi total @ 6:20 with moderate float recovery. It's basically a half marathon prep workout. Switched my watch to km's today :D Anyone is welcome to join, or even do less reps etc. peace!

^^ workout.

adarqui

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Re: ADARQ's journal
« Reply #7841 on: February 06, 2018, 03:25:18 pm »
+3
track!


02/06/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot slightly, toenails
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
- this pre run meal is becoming my go to
05:30 AM: workout: w/u, 15k & 10k PR (lol) :personal-record: -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end :D. shoulders crazy sore (from pullups/dips eek)
07:00 AM: food: rx bar, water
09:00 AM: food: 3 x banana, protein + almond milk, water
01:00 PM: food: bunch of cashews, 4 x egg sandwich on sourdough rye with lettuce & banana slices mixed in :D so good
05:00 PM: workout: bw
05:30 PM: food: protein + almond milk, water
09:30 PM: food: prunes, banana, almond milk

workout: 15k & 10k PR (lol) -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end :D. shoulders crazy sore (from pullups/dips eek)
- https://www.strava.com/activities/1394236691

nice workout, felt good today. For this half coming up on 02/18, I might be in better shape than I think. I plan to go out at 6:1X pace soo.. should def be able to hold that for 10k at the very least. whenever that starts fading, then back to grind time. that's the plan for now.

kinda cool, overall workout pace was: 9.35mi @ 1:03:24 / 6:47/mi





^^ I dropped off when she dropped out .. it's just so much easier to run with someone. I felt great, but once she dropped, I felt less great.. If she had stayed in it, i'd have kept up my paces for at least 4 reps out of the 5 (didn't do a 5th) i'm pretty sure of it.. which is nice to know. I was moving very easy/relaxed today.

Also, a 10k PR :personal-record: when doing half marathon intervals .. lmao. funny. My 10k is probably like 38:XX right now (previous PR is like 42min? today's PR is 41min?). We'll find out soon that's for sure. Plan to go out at 6:05+ in this half marathon.

 :ibrunning: :ibrunning: :ibrunning:



workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: forward walking lunges: BW x 5 each
S1: calf raises (neutral): BW x 40

S2: dead hang chinups: BW x 9
S2: full dips: BW x 9
S2: forward walking lunges: BW x 10 each
S2: calf raises (wide): BW x 40

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 10
S3: forward walking lunges: BW x 10 each
S3: calf raises (close): BW x 40

nice.





runlikeagirl update: I did this workout with Andrea, it's prep for both of our half marathons. I thought I would be the one quitting/dying but, she dropped out instead, somewhere at the end of the 2nd rep. She just seemed like she was having a bad day. Plus it was incredibly hot/humid but, we both actually seem to enjoy it, but it could have been a factor who knows.

Also before the session, I told her we should go "kenyan style" (one in front/one in back) and she agreed, but when the workout started she stayed along side. So I was in an outer lane, it let me hit some faster paces early on. BUT, it's not good to do that. Instead, we should have gone kenyan style, because then whoever is in front (we could alternate each rep), would make sure to stay on pace .. this way the person behind can relax/stop looking at their watch etc. She was checking her watch ALOT and i think it was contributing to the fatigue.

some story she made on IG:



she's going again to Track Thursday .. going to go for her first sub12 2 miler, which I think she's definitely good for. :ibrunning: :ibrunning: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7842 on: February 06, 2018, 03:32:54 pm »
+1
posted this workout in the run group:

Sup folks! Going to do another #TrackThursday workout @ Carter Park: 02/08 @ 6 AM.

The workout is:
(show up a little earlier for an extra warmup)
1 mile warmup
2 miles hard
1 mile light jog recovery
400m+ lane8
400m jog recovery
200m+ lane8
200m light jog recovery
100m
cooldown

So far, I know of two people going: so the 2-mile paces will most likely be ~11:2X & ~11:5X.

peace! 🏃‍♂️🔨


adarqui

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Re: ADARQ's journal
« Reply #7843 on: February 07, 2018, 09:01:27 am »
+1
rest!


02/07/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot slightly (feh!), toenails (better tho), left knee slightly (moreso after walk)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:00 AM

log:
05:10 AM: food: oatmeal with pink sea salt & tons of honey, water
06:30 AM: workout: light morning recovery walk: 5 mi @ 15:XX-14:XX ::: also trying to keep my sleep schedule on track :D
08:00 AM: food: protein + almond milk, water
08:45 AM: food: 3 x egg wrap with avocado, spicy blue corn chips + guac, water
11:30 AM: food: vanilla coffee with 4 cream + 3 sugar .. that breakfast burrito I made knocked me out hard.
12:30 PM: food: huge grilled chicken sandwich with provolone/tomato/lettuce, some fries with ketchup, water
- unexpectedly solid .. boss took me to a small whole in the wall spot, was really good.
07:30 PM: food: oatmeal in almond milk, prunes, cashews, 3 x banana
08:45 PM: leg drain: 30 min



workout: light morning recovery walk: 5 mi @ 15:XX-14:XX ::: also trying to keep my sleep schedule on track :D

felt top of right foot too much.. bleh.

adarqui

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Re: ADARQ's journal
« Reply #7844 on: February 08, 2018, 09:49:47 pm »
+1
track/bw!

think I caught a cold.................... bleh.

:/

as of 9:38 PM, nose is completely stuffed.. hadn't gotten like that until about 30 minutes ago.



it's funny.. i finally stop biting my fingernails, and I get sick... fingernail biting builds up immunity, I knew it. :trollface:



02/08/2018

bw = 144
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
hours sleep: 7.5

wakeup = 04:50 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
05:45 AM: workout: w/u, morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
07:00 AM: food: rxbar, water
08:00 AM: food: protein + almond milk, banana, water
09:30 AM: food: lots of sweet potato corn chips + guac (epic chips), water
03:00 PM: food: egg burrito, good af
03:30 PM: food: lots of vit-C
05:30 PM: workout: bw
06:30 PM: food: prunes, protein + almond milk
08:00 PM: medicine :/





workout: morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
- https://www.strava.com/activities/1397606655

Felt good. Humid af, drench after 2 mile warmup .. hah. Feels good to sweat like that tho.







workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 20
S1: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S1: calf raises (neutral): BW x 50

S2: dead hang chinups: BW x 9
S2: full pushups: BW x 25
S3: standing single leg abductions: x 20
S2: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S2: calf raises (wide): BW x 50

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 11
S3: forward walking lunges, (10sec pause at the bottom): BW x 10 each
S3: calf raises (close): BW x 50

S4: fast ng pullups + dead hang: BW x 8 + 3 = 11
S4: full dips: BW x 12
S4: forward walking lunges, (10sec pause at the bottom): BW x 10 each

nice.

glutes/quads really felt it on those paused BW lunges. good stuff.




runlikeagirl update: she hit 2 5:58 miles but, took a quick break after the first, so not technically 2 miles under 12. then tied her 400/200 efforts of last week, after much more work. nice.

humid af.. we were both drenched after the warmup.. hah.

another track girl (masters sprinter, 100m/200m/400m) loved our workout/intensity and asked when we come etc, wants to tag along next Thursday .. she said she's ~62-63s for 400m @ ~47 or so IIRC? I forget. She was just getting back into shape.. she wanted to do 8 x 150m with full recovery but only got 3, so definitely fitness issues.. i'm like, why didn't you just finish with 5 tempo nice and relaxed? she agreed, derp. lul.







going to sleep later than i intended................. but my nose is stuffed to fuck. going to be hard getting to sleep i think.

ok trying :/