Author Topic: ADARQ's journal  (Read 523908 times)

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adarqui

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Re: ADARQ's journal
« Reply #7845 on: February 09, 2018, 06:18:36 am »
+1
caught a cold.. bleh.


02/09/2018

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
hours sleep: 7

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, 2 x banana, water
08:00 AM: medicine
10:30 AM: medicine (tea), chicken soup (from Whole Foods, really good, Moma's Chicken Soup), tart cherry juice
12:00 PM: medicine
02:30 PM: water
03:00 PM: workout: 4 mile walk, while reading
04:30 PM: medicine (tea)
04:30 PM: food: 2 x banana, cashews, prunes, wonton soup, rxbar, water
08:00 PM: medicine (tea) + lemon
08:00 PM: food: oatmeal + honey + blueberries, banana, water
08:30 PM: leg drain: 25 minutes

bundled up, trying to stay warm. might pass out soon, feel so tired out of nowhere. hehe.

adarqui

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Re: ADARQ's journal
« Reply #7846 on: February 09, 2018, 06:15:50 pm »
0
interesting .. started reading another Brad Hudson book I got recently:

https://www.amazon.com/Run-Faster-5K-Marathon-Coach/dp/0767928229

It basically looks like it's going to be AREG style, or what he terms "adaptive running". Pretty cool.

:D

:ibrunning: :ibrunning: :ibrunning:


Also, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance" should be coming soon! Joe is reading it now too, which I learned the other day. Going to finish this Coaching book first, then can't wait to dive into this other one.

adarqui

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Re: ADARQ's journal
« Reply #7847 on: February 09, 2018, 06:19:01 pm »
0
I have a big group session scheduled tomorrow .. but if i'm more sick, I won't go. Really hoping I wake up better than I felt today.

planned session is:

3 mile warmup
wait around for ~20 minutes (pre-race simulation)
3 x 3 mi @ ~6:20 (half marathon pace) with 0.5 mi jog recovery
transition into N (several) miles @ ~6:50+ or so (marathon+ pace)

sounds so damn fun .. and it's the last hard workout I have planned before the A1A half marathon on Feb 18 (I think? next Sunday).

so, really hoping I can give that a shot.

Also, I posted a dunk clip from long ago and didn't reveal whether or not it was old/new, lol ... I look *the same* as I do now, i think:



 :trollface: :trollface: :trollface: :ibjumping:

LBSS

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Re: ADARQ's journal
« Reply #7848 on: February 10, 2018, 04:46:08 am »
+1
one day i'll get back to jumping...

endure added to the list. looks fun.
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 #7849 on: February 10, 2018, 05:12:27 am »
0
one day i'll get back to jumping...

that's what I keep telling myself too but.. running/sprinting just take over. :ninja: :ibrunning: :ibrunning: :ibrunning:

Quote
endure added to the list. looks fun.

nice!

running book club.

adarqui

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Re: ADARQ's journal
« Reply #7850 on: February 10, 2018, 11:52:23 am »
+1
long run workout day!!

still have a slight cold.

cool shots (IMHO) during cooldown:





02/10/2018

bw = 145
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: 8!!

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:00 AM: food: oatmeal + tons of honey + pink sea salt, salted caramel GU (40 mg caffeine) - woke me up a bit
06:15 AM: workout: :( watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.
08:30 AM: food: rxbar, water
09:30 AM: food: protein + almond milk, banana, peach green tea, water
02:00 PM: food: whole foods: tons of orange chicken, mac & cheese, jalapeno chips, black tea
02:40 PM: food: 2 peanutbutter cups from WF
05:00 PM: medicine
05:00 PM: food: 2 x banana, sourdough rye
08:00 PM: medicine
08:20 PM: food: almond milk, banana
08:30 PM: leg drain: 30 minutes

workout: :( watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.

unrecoverable error on my watch, need to reformat it! lame! last workout listed is "wednesday".

basically the same splits as Andrea except for miles 6 and 8, so that's the data I used for my numbers (and I recall them being that as well).

drank a small gatorade after the first 3 miles .. wrecked my stomach. battled cramps for 2 miles then just gave in for the third. drank water after that and it fixed it.

first 3 miles felt so good/effortless. Need to keep building this aerobic engine.

this was the last hard session before my (first) half marathon next sunday.. so now it's basically deload time.

also lost 7 lb. of water according to the scale, and that's with hydration during/post (before re-weighing) hEHeHEEH.

This week it's:
- Tuesday: w/u, easy ~10+ miles
- Thursday: w/u, 2 miles @ HM pace, and some speed at the end, c/d
- Sunday: A1A half marathon!


^^ watch errors suck :D

the group I ran with:
- 2:3X-2:5X marathoners
- 4:12 miler, 1:11 half marathoner
- 15:XX-16:XX 5k'rs etc

FAST group. A few of the dominant local runners. pretty cool.




runlikeagirl update: she destroyed this workout, which is awesome because she had 2 "bad days" this week (tues/thurs). So this workout is going to give her some serious confidence going into the A1A half marathon. The guy who organized the session (a really serious local runner with some insane stats), said she's going to destroy A1A based on this performance. I agree & I hope so.

IMHO, she's competing for top 3 women in any race she goes in. A1A is historically very fast, even for women. But, she's right there. She's also not too far from the "elite groups" that race down here, in the half & full marathons.

Miami Marathon 2018 elite women standards:
- 2:45+
- #3 elite came in at 2:53:50
- Andrea is 2:57:XX for New York

Miami Half Marathon 2018 elite women standards:
- 1:20+
- #3 elite came in at 1:19:51
- Andrea is 1:24:XX and probably lower now, 1:22:XX in good weather)

She was breathing a bit hard during the first 3 miles .. which (in my head) I was worried about. Because I was breathing fine, felt very easy to me. So was hoping she wouldn't bail out/have a bad day again. Plus she only got 4 hours sleep.

Her splits for the 3,3,2:
6:17, 6:15, 6:16
6:19, 6:17, 6:17
6:19, 6:13

beast mode. :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:

We both had a small gatorade after the first 3 miles, and it affected both of us, me more so. But the lesson is, just water. Her stomach felt messed up from it and mine went into full cramp mode.

good2know.

edit: also, she doesn't sweat.. wtf? everyone was drenched, and she was barely sweating....... wtf??????? I asked her and she said, "ya i don't sweat"... wtf?!?! :wowthatwasnutswtf: :o :o :o :motherofgod:

adarqui

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Re: ADARQ's journal
« Reply #7851 on: February 10, 2018, 08:05:34 pm »
+1
hah just looking at an old post from 2017 before I got hurt that year..

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg128765/#msg128765

Quote
- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.

My plan is to run those same 2 half marathons.. :ninja:

funny.

adarqui

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Re: ADARQ's journal
« Reply #7852 on: February 10, 2018, 08:07:16 pm »
0
deserves its own post:

after running today, shortly after getting home, had a weird pain in my right calf .. very tender to a slight touch .. Think a blood vessel got wrecked or something.

can barely feel it now but it was pretty intense after my run earlier.

right hamstring/calf feel a bit sore in general but, this was very different. interesting. hope it's nothing & doesn't reappear... barely any hard running this week should help though.

adarqui

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Re: ADARQ's journal
« Reply #7853 on: February 11, 2018, 03:57:30 pm »
0
rest/light bw

02/11/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
06:30 AM: workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
08:30 AM: food: protein + almond milk, water
09:30 AM: medicine
10:00 AM: food: 3 x eggs sunny side up sandwich on toasted sourdough rye, blueberries, sauteed yam in pink sea salt, banana, water
02:00 PM: nap: 1 hour
03:30 PM: medicine
04:30 PM: workout: bw
05:40 PM: food: protein + vanilla almond milk, water
08:15 PM: food: oatmeal, blueberries, 2 x banana, 2 x small peanutbutter cups, water


workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
- https://www.strava.com/activities/1402647919
- 06:30 AM



workout: bw
- 4:30 PM

S1: 3sec dead hang ng pullups: BW x 12
S1: full dips: BW x 13
S1: standing single leg abductions: x 20
S1: neutral calf raises: BW x 50

S2: 3sec dead hang chinups: BW x 10
S2: pushups: BW x 25
S2: standing single leg abductions: x 20
S2: wide calf raises: BW x 50

S3: 3sec dead hang wide grip pullups: BW x 8
S3: split stance full dips: BW x 12
S3: standing single leg abductions: x 20
S3: close calf raises: BW x 50

S4: full/fast ng pullups + dead hang finish: BW x 12 @ 9 + 3
S4: full dips: BW x 11
S4: standing single leg abductions: x 20
S4: neutral calf raises, internally rotated: BW x 50

S5: full/fast chinups + dead hang finish: BW x 12 @ 8 + 4
S5: close grip pushups: BW x 20
S5: standing single leg abductions: x 20
S5: wide calf raises, internally rotated: BW x 50

S3: full/fast wide grip pullups + dead hang finish: BW x 8 @ 6 + 2
S3: split stance full dips: BW x 12

dead.

great bw session. stronger than my previous ones!



some photos from today:






LBSS

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Re: ADARQ's journal
« Reply #7854 on: February 11, 2018, 11:54:35 pm »
+1
pink sea salt ain't from the sea, it's from the himalayan foothills in pakistan. i've got a lamp made out of the stuff in my house.
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 #7855 on: February 12, 2018, 10:09:22 am »
+1
rest/hard walk

02/12/2018

bw = 143
bw before bed last night = ?
soreness = glutes moderate, hamstrings moderate
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly (different spot than yesterday, probably from stepping on a rock)
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:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
05:58 AM: workout: morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
07:30 AM: food: protein + almond milk, water
09:30 AM: food: 2 x eggs inside rye bread (one eye'd jacks), blueberries, water
11:00 AM: leg drain: 20 minutes
12:00 PM: nap: 1 hour
03:00 PM: food: whole foods: bunch of orange chicken with some sriracha, cashew chicken, lemon yellow rice, one yucca, water
03:30 PM: food: rxbar, prunes, water
05:00 PM: medicine
07:30 PM: medicine
07:30 PM: food: chicken soup, banana, water


left foot bugging me, an old spot I hurt on a rock way back .. didn't feel it during the walk but, might have landed on a hard one. Actually, I felt this when I was running (very slow) on the levee on Saturday, hit a few rocks right in that area and boom felt it.. probably aggravated it a bit then.

lame.

morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
- https://www.strava.com/activities/1404012429

pretty happy with that 11:43 .. Haven't gone sub12 since my 11:39 -> hips feeling strong, lunges might be helping already.

on a sidewalk this would most likely have been an all-time PR, so many little "speed bumps" in the area I walked.

wasn't sweating too much on the 13:XX paces, but then when I pushed it hard on the last mile, sweat just pouring out .. lmao. Very fast walking is so intense.








feet stinging:

eh. feet stinging all day after that walk. probably crushed a bunch of rocks hard but was numb to it HEH.. annoying.

why don't I have caveman feet by now? fml.

will probably be fine by tomorrow.. still, annoying and always "worrisome".


adarqui

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Re: ADARQ's journal
« Reply #7857 on: February 13, 2018, 12:30:46 pm »
+1
light track session + light long run day.

nose was runny af, but felt fine.



02/13/2018

bw = 144
bw before bed last night = ?
soreness = glutes moderate, adductors slightly
aches/injuries = top of right foot (bleh!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal + tons of honey + pink salt, water
05:58 AM: workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
08:30 PM: food: rxbar, GU, water
09:30 AM: food: protein + almond milk, banana, water
11:00 AM: food: 3 x big shredded wheat + honey, vanilla almond milk
03:00 PM: food: 4 x egg sandwich on 3 x sourdough toasted, blueberries, banana slices, honey, water
04:30 PM: workout: bw
05:30 PM: food: protein + vanilla almond milk, water
07:00 PM: food: basically an entire bag of prunes (lol! they are so good), sweet potato corn chips, rxbar, banana, water
- basically pigged out a bit! :D
TODO: leg drain


omg.








workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
- https://www.strava.com/activities/1405647173

felt good, not great. lack of sleep & jumping right into track work with no warmup (i started off slow tho) didn't help. Absolutely drenched within a few minutes.

top of right foot STILL bugging me from tying my shoe too tight a few weeks ago.. so annoying.

absolutely nothing tomorrow, no walking etc.. then going to do some speed thursday with another long run attached. Then two days rest and my first half marathon race. 8|

It's going to be "scorching+humid af" for Sunday's half/full, sooo.. better get used to it quick - which is what I basically am trying to do today & thursday HEH.





after: right calf a bit tender, top of right foot a little but better than before the 20 miles (lol) .. these long workouts make me feel GREAT.



runlikeagirl update: she got sick yesterday .. too sick to run. :/ annoying, because she's on fire right now and pretty much ready to drop a nasty half on Sunday.. so hopefully she recovers 100% by Thursday so we can get our last scheduled workout in. Everyone might be a little wrecked though, apparently it's going to be very hot & very humid, bad combo. I still think she could PR in those conditions though. Her last half was 1:24:XX in pretty cold (ideal) running temperatures, but she's in even way better shape now (it seems). So bad conditions or not, should be able to crush it.

 :ibrunning: :ibrunning: :ibrunning:






workout: bw
- 04:30 PM

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 13
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 5 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 13
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 5 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8

nice!! strong!

adarqui

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Re: ADARQ's journal
« Reply #7858 on: February 14, 2018, 10:50:25 am »
+1
rest!



02/14/2018

bw = 143
bw before bed last night = ?
soreness = glutes slightly
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:05 AM: food: oatmeal + pink salt, water
06:00 AM: workout: very light recovery walk: 3.x mi @ 15:XX - breaking in my last pair of New Balance RC5000v2's :( - once I do tho, only going to use these shoes for races
07:30 AM: food: 2 x eggs in sourdough rye, water
- I can't figure out how to make that look nice anymore.. tastes great but, looks horrible.. haha. :raging: :raging:
- so can't take a foodporn photo of it.. will keep trying.
08:30 AM: leg drain: 30 minutes
09:00 AM: medicine
12:00 AM: food: office life: some good coffee with 4 creams + 2 sugars
03:00 PM: food: kapow: veggie fried rice with egg & chicken, lots of water
07:30 PM: food: banana, lots of water
09:30 PM: food: oatmeal w/ pink salt, 2 peanut butter cups, a few plantain chips, water


breaking in my last pair of RC5000v2's :/ Going to use them only for racing.. but going to break them in tomorrow as well, at the track.

adarqui

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Re: ADARQ's journal
« Reply #7859 on: February 14, 2018, 09:39:06 pm »
+1
need to sleep .. but long story short, I hand my boss a "valentine's day gift" today, some GU's, lmao. For fun..

a little bit later he hands me a gift, i'm like wtf..

Garmin 735xt.

Really my jaw dropped.. didn't expect anything like that. Was really awesome.

This watch is like..... 100000x better than my Forerunner 15. :ibrunning: :wowthatwasnutswtf:



I put that flower pedal on it for fun.