Author Topic: ADARQ's journal  (Read 694700 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7890 on: February 27, 2018, 07:30:02 pm »
+2
signed up for a 5k on sat .. even tho my calf is acting weird. i won't run if it's messed up, but if i'm healthy, 5k sat. no big plans, just try and get top 3.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7891 on: February 28, 2018, 09:30:10 am »
+1
rest day. planned to get in a light run but.. calf. calf (soleus) feels fine for the most part. in shoes can't feel it. barefoot can feel it slightly.



02/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5

wakeup = 06:30 AM (slept in)
- slept in for more "healing"

log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water



workout: bw
- 08:00 AM
- kinda strong

S1: 3sec paused dead hang ng pullups: BW x 11 :wowthatwasnutswtf:
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7892 on: February 28, 2018, 09:54:49 pm »
+1
5k march 3, 10k march 10!!



also:



i dropped 1s off my PR without trying!! loool. weird, i could have swore it said 1:27:11 ... just checked the results:

http://www.wildsideonline.net/results/2018/a1ahalf.php

says 1:27:10.81

but, it says 25th OA like i've been writing............... and my screenshot says 26th OA.

I'll pick and choose the 1:27:10 AND the 25th OA!

 :trolldance: :derp: :trollface: :ibrunning:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7893 on: March 01, 2018, 01:44:40 pm »
0
light day.

03/01/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle moderate
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM (slept in)
- slept in for more "healing"

log:
06:05 AM: food: water
06:30 AM: workout: light morning trot (grass): 2 x light progressions: 1: 5 mi @ {7:28->6:33} ... 2: 4 mi @ {8:25->6:31} with the 6:31 going from 7:4X->5:4X ::: being careful of left calf & right tib ant
08:15 AM: food: rxbar, banana, water
09:30 AM: food: 4 x egg sandwich on ciabata bread (with spanish olive oil + pink salt + black papper + 2 x banana), water
12:00 PM: nap: 30 minutes
02:45 PM: food: rxbar, banana, water
04:00 PM: food: black tea
08:00 PM: food: mission bbq: small serving of brisket, corn bread, mac & cheese, water
09:30 PM: food: prunes, water



workout: light morning trot (grass): 2 x light progressions: 1: 5 mi @ {7:28->6:33} ... 2: 4 mi @ {8:25->6:31} with the 6:31 going from 7:4X->5:4X ::: being careful of left calf & right tib ant
- https://www.strava.com/activities/1431313014

felt great. really easy effort on everything. nice.






seifullaah73

  • Hero Member
  • *****
  • Posts: 3465
  • Respect: +1538
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7894 on: March 01, 2018, 06:03:48 pm »
+1
Forget Diamond league. All the action is on this thread. All the competitions you take part it and posting the results on a regular basis too. Just awesome.

Maybe a televised competition of a marathon in the near future you up against some of the best, neck and neck to the finish line.

Good luck with and keep up the good work.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7895 on: March 01, 2018, 09:55:40 pm »
+1
Forget Diamond league. All the action is on this thread. All the competitions you take part it and posting the results on a regular basis too. Just awesome.

Maybe a televised competition of a marathon in the near future you up against some of the best, neck and neck to the finish line.

Good luck with and keep up the good work.

haha thanks man!!! :D :highfive:

ya maybe in like 3-4 years lmao!! if i stay healthy and push it for 3-4 years, i should be flying.. then maybe i can get some TV time!! :D :D  :ninja:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7896 on: March 01, 2018, 09:57:34 pm »
+4
went to a tableau "mini convention" / meetup today .. turned out to be pretty fun. volunteered to be a judge for some data visualization contest.

got a nice coffee mug out of the deal:



here's a photo of me w/ the mic - laughing, lol:



also.. surprised how many beautiful af women were at this thing. interesting. smart as hell too, talked to a few. ehehe.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7897 on: March 02, 2018, 04:26:34 pm »
0
light day.



03/02/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:30 AM

log:
05:45 AM: food: water
06:15 AM: workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow! :D
07:45 AM: food: rxbar, 2 x banana, water
08:30 AM: food: rxbar, banana, water
10:00 AM: food: whole foods: egg sandwich, chicken briyani, chocolate cookie, water
11:30 AM: food: work: coffee + 4 cream + 4 sugar
01:30 PM: food: flat bread chicken pizza, lots of water w/ lemon
07:00 PM: food: rxbar, beet juice, water
08:00 PM: food: prunes, cashews, water

TODO: dinner snack, leg drain?



workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow! :D
- https://www.strava.com/activities/1432524439

just going to try and get top 3 in this 5k, then do a long run on the hills at the same park. 5k course is flat I think.


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7898 on: March 03, 2018, 12:48:43 pm »
+4
will post more later but,

official 18:05 (long by ~0.07 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php

17:43 unofficial! new 5k PR by 7s. :personal-record: :personal-record: :personal-record:
- https://www.strava.com/activities/1433966749

5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.

Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.

ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.





also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this:


Mutumbo000

  • Hero Member
  • *****
  • Posts: 3022
  • Respect: +2403
    • View Profile
    • http://www.youtube.com/user/Mutumbo000?feature=mhee
    • Email
Re: ADARQ's journal
« Reply #7899 on: March 03, 2018, 06:50:15 pm »
+1
 :ibjumping: :ibrunning:
"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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7900 on: March 03, 2018, 08:49:05 pm »
+3
race day + long run day!

03/03/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:30 AM

log:
05:45 AM: food: GU with caffeine, oatmeal + tons of honey + pink salt, water
06:45 AM: workout: warmup for race
07:30 AM: race
09:30 AM: workout: long run
- MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial :personal-record: @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
11:00 AM: food: rxbar, water
12:00 PM: food: char hut: 2 x chicken on a pita (one with bacon), banana, water
02:00 PM: food: rxbar
03:30 PM: food: kilwins: double peanutbutter milkshake with whipped cream, omg omg omg omg
08:00 PM: food: prunes, bread, water

workout: MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial :personal-record: @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- https://www.strava.com/activities/1433966749
- http://www.splitsecondtiming.com/results/2018/mps2018.php (edit: official adding results)

the last 0.1 said 0.17 for me. felt like it too based on the mile markers.

good stuff. great event with a great cause.

the guy on a bike who was leading me through the course stopped midway up the hill, he was like F that. lol.

also since this was the first ever MPS Superhero 5k, I have the course record! *trollface*

some little kid lead us out at the start .. he was running pretty fast I was impressed. He was moving for ~300m.

I thought this was going to be a completely flat 5k.. lol'd up the hill.









workout: after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
- https://www.strava.com/activities/1434247233

eventually started pushing the pace up the hills. fun stuff.







will post more later but,

official 18:05 (long by ~0.7 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php

17:43 unofficial! new 5k PR by 7s. :personal-record: :personal-record: :personal-record:
- https://www.strava.com/activities/1433966749

5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.

Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.

ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.





also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this:



adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7901 on: March 03, 2018, 08:57:08 pm »
0
:ibjumping: :ibrunning:

thanks man!!!!

 :highfive: :ibrunning: <-- 4u that's the sprinting emoji.. i should just add another one, and speed it up 2x............. lmfao.

peace!

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2244
  • Goobernatorial
  • Respect: +955
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7902 on: March 04, 2018, 05:13:32 am »
+1
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.  :ibrunning: :highfive:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7903 on: March 04, 2018, 07:26:50 pm »
0
complete rest day!

03/04/2018

bw = 143
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 = tired
hours sleep: 9

wakeup = 08:00 AM (slept in bigtime)

log:
08:15 AM: food: water
09:00 AM: workout: 1.5 hour walk, 5 miles, light
10:45 AM: food: rxbar, banana, water
11:30 AM: food: 2 x Belgian waffle egg sandwiches, blueberries, raspberries, banana, honey .. french bread, another banana, water
03:00 PM: food: whole foods: chicken biryani, cashew chicken, yellow lemon rice, water
05:30 PM: food: a bunch of fresh slices of multi-grain sourdough bread, water
08:00 PM: food: prunes, blueberries, cashews, whole foods peanutbutter cups, water


workout: 1.5 hour walk, 5 miles, light
- 09:00 AM

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32752
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7904 on: March 04, 2018, 07:44:55 pm »
+1
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.  :ibrunning: :highfive:

thanks alot man!!

ya I agree, need to set my sights on sub17 5k in the not-so-distant-future. :highfive: :ninja:

I really enjoyed knowing I was going to do a long run afterwards.. I think it changed my mindset a bit, helped me relax. I really had a "who cares" attitude which, usually works well for me. Achieving "who cares" is not easy, I can stress/get nervous over something. But for this, i was like "whatever i'll run a decently hard 5k then go for a long run", which seemed to help me forget about the 5k.

So next Saturday, I have a 10k race + long run (another 10k+), hoping to achieve a similar effect. :D Though, this 10k signup was almost 2 weeks prior instead of 5 days prior, so it's in my head a bit more. Going to train hard all week, even run the day before, to make Saturday seem like it's not important. :D

Also, one thing i've been noticing: I seem to run much stronger when i'm leading. The first time I really felt this was on ~November 18 2017, when I lead for most of that coral springs 5k. When training with Andrea, when we do the follow the leader style, i'm much more comfortable leading, even if it's a faster pace, than I am chasing .. chasing at even slower paces, seems to make me more tired. It seems the same for her also. When she's leading, sooo much more comfortable. It's interesting. We talked about it on Tuesday... so it's actually good practice to do this follow-the-leader style tempo, with people taking turns.

peace!!