Author Topic: ADARQ's journal  (Read 1621762 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7920 on: March 19, 2018, 02:03:59 am »
+1
um, maybe you should get glasses. or contacts. or...

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7921 on: March 19, 2018, 05:36:52 am »
0
um, maybe you should get glasses. or contacts. or...



nah i'm good. lol.

i wore my glasses once, during the vista view ultra 360 relay .. was ok. if I need to wear them, I know I can. but i'd rather be able to breathe that fraction of a percent better. If it was dark out, i'd have worn them.

I hate contacts. wore them for years, loathe them. ;d

pc

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7922 on: March 19, 2018, 04:46:11 pm »
0
luiz posted some photos, not sure where he got them.

start




him and I hurtin
















hope it's from the race photos.. if so, need to find them!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7923 on: March 19, 2018, 06:27:02 pm »
+1
easy run/bw day.



03/19/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon :ninja:)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
05:00 AM: food: oatmeal + honey + pink salt, water
06:00 AM: workout: (~9 mi)
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d
08:00 AM: food: rxbar, water
08:15 AM: workout: bw
09:00 AM: food: 4 x eggs scrambled, blueberries, 4 belgian waffles w/ honey, water
11:00 AM: food: black tea
02:00 PM: food: work life: coffee + 4 creams + 4 sugars, water
05:00 PM: lots of water
07:00 PM: food: rxbar, a new kind of beet juice (was really good), water
08:30 PM: food: french bread + roasted red pepper hummus, prunes, 2 x water






workout:
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d

- https://www.strava.com/activities/1460735465






workout: bw
- very strong after that 1.5 hour light run!

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 13
S1: standing single leg abductions (full ROM): x 35
S1: calf raises (shoulder width): BW x 60 (so much glute/calf pump)

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial ROM): x 35
S2: calf raises (wide): BW x 60 (so much glute/calf pump)

S3: 3sec paused dead hang wide grip pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (full ROM): x 35
S3: calf raises (close): BW x 60 (so much glute/calf pump)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7924 on: March 19, 2018, 08:47:43 pm »
+1
anyone who eats someone else's food when they aren't home, and doesn't tell them (so they can at least re-stock up on the way back home), can fuck off.

incredible that people like that exist.. so sad to know i'm genetically related to one.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :rant:

so foul.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3933
  • Respect: +1741
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7925 on: March 20, 2018, 11:07:00 am »
+2
anyone who eats someone else's food when they aren't home, and doesn't tell them (so they can at least re-stock up on the way back home), can fuck off.

incredible that people like that exist.. so sad to know i'm genetically related to one.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :rant:

so foul.

University accomodation. I used to live in one and people would just take whatever they pleased without asking and not say anything. So what I did was padlock all my cupboards and place cardboard barriers in the fridge lol, people who want to take something don't want to go through effort of squeezing their hands through small gaps to get food.

So I understand your pain.
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: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7926 on: March 20, 2018, 06:53:16 pm »
0
last hard workout before the coral springs half! fu*k, that's going to be rough. lol.

got some run photos, will post some as the days go along.

this is ~5:3Xish pace (about a mile or so in), looking fairly comfortable, until 2.x mi when i started hurting. I've got some hurt photos.. lool.





03/20/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon :ninja:)
aches/injuries after track = both ankles achy, left ankle also bruise from clipping myself with my sharp rc5000v2's (takes skin off, rugged grip), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
05:00 AM: food: oatmeal + honey + pink salt, water
05:45 AM: workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
08:00 AM: food: rxbar, water
09:30 AM: food: rxbar, 2 x banana, lots of water
12:30 PM: food: (late): 4 x egg sandwich on french bread which was lined with an avocado + roasted pepper hummus & some sauteed mushrooms, banana, lots of water
03:00 PM: food: wanted some kind of desert but only had rxbars, so, another rxbar, water
08:00 PM: food: 3 x sourdough multigrain with lots of roasted red pepper hummus, prunes, water

workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)

- https://www.strava.com/activities/1462266970

great session!!

absolutely drenched.

very happy with that last ~210m (lane 3 or 4 offset) .. relaxed accel but still hit some solid speed. Afterwards I realized I should have just kept it going until 300m or 400m, since it was my last one). Derp. Pretty sure I can drop sub30 200's much easier now than in December.









^^ my last ~210m. nice.



nice.

really let my hips open up today, while trying to stay relaxed. sometimes I find myself just fighting my pace, ie, to go slower it seems like i'm expending MORE energy .. so really let my legs just flap around, gave me alot more speed while still keeping me pretty relaxed. I mean, that kind of running is my "end goal", to run with kenyan-ish form always and just fly when I want.



Also, just realized i'm still #1 on the FAU track 1 lap segment:



jajajaja.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7927 on: March 20, 2018, 06:55:50 pm »
+1
anyone who eats someone else's food when they aren't home, and doesn't tell them (so they can at least re-stock up on the way back home), can fuck off.

incredible that people like that exist.. so sad to know i'm genetically related to one.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :rant:

so foul.

University accomodation. I used to live in one and people would just take whatever they pleased without asking and not say anything. So what I did was padlock all my cupboards and place cardboard barriers in the fridge lol, people who want to take something don't want to go through effort of squeezing their hands through small gaps to get food.

damn!!!!!!!!!!!!

such twats. i'd never do that to someone. insane.

and yes, my dad is a twat.

Quote
So I understand your pain.

thnx :D :highfive: :derp:

ridiculous.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7928 on: March 20, 2018, 08:31:40 pm »
0
someone just told me the Ben & Jerry's mile is untimed...... sounded like B.S. I mean, it's $20 for a "mile race" + individual age group/open + hosted by Split Second Timing, then free ice cream.

However:



uhhh...... that has to be a mistake.

anyway, contacted them about it.

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7929 on: March 20, 2018, 08:48:04 pm »
0
someone just told me the Ben & Jerry's mile is untimed...... sounded like B.S. I mean, it's $20 for a "mile race" + individual age group/open + hosted by Split Second Timing, then free ice cream.

However:



uhhh...... that has to be a mistake.

anyway, contacted them about it.

So I've been looking into running a 5k but all the stuff I seem to find is aimed at a more casual "fundraising soccer-mom" type of participant. Do you skip over 5k's if there isn't a competitive vibe to them? Or maybe all 5k's are competitive and they just aren't advertised that way?

I was looking at them over at active.com. What do you use?

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7930 on: March 20, 2018, 09:01:42 pm »
0
^^ YES!!!!!!!


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7931 on: March 21, 2018, 02:29:37 pm »
+1
last light workout before coral springs half! feet feel so wrecked. need to rest the next two days.

sufferfest.







03/21/2018

bw = 142
bw before bed last night = ?
soreness = none!
aches/injuries = left ankle slightly, right knee barely, right big toe (fuck jump rope - or too much of it too soon :ninja:)
aches/injuries after run = right big toe/right PF annoyed bad, right hip barely, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 06:30 AM (slept in, needed it)

log:
06:40 AM: food: oatmeal + honey + pink salt, water
07:45 AM: workout: morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
09:10 AM: food: rxbar, water
09:15 AM: workout: bw
10:15 AM: food: beet juice, bacon egg & cheese sandwich
01:30 PM: food: kapow: egg fried rice with extra chicken, tons of water w/ lemon
01:55 PM: food: le macaron: extra thick milkshake with whipped cream
02:30 PM: water
05:00 PM: water
07:00 PM: food: rxbar, water
08:00 PM: food: 2 x banana, oatmeal + pink salt + honey, prunes, water
08:45 PM: leg drain: 30 minutes



workout:
morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!

- https://www.strava.com/activities/1464030690





workout: bw
- strong

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 14
S1: standing single leg abductions (full ROM): x 40
S1: calf raises (shoulder width): BW x 50

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 15
S2: standing single leg abductions (partial ROM): x 40
S2: calf raises (wide): BW x 60

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7932 on: March 22, 2018, 09:21:29 pm »
+1
complete rest! trying to recover fully for Saturday's half marathon race.

legs feel great. right big toe improving.

03/22/2018

bw = 143
bw before bed last night = ?
soreness = none!
aches/injuries = left ankle barely, right knee barely, right big toe slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9.5

wakeup = 08:00 AM (slept in, needed it)

log:
08:10 AM: food: oatmeal + honey + pink salt, water
09:00 AM: workout: 4.4 mi @ 1.5 hours:
very light morning recovery walk (legs good, feet improving): 1.5 hours at sub80 heart rate.
10:30 AM: food: rxbar, water
11:00 AM: food: belgian waffles with honey, avocado, 4 x eggs, blueberries, raspberries, 2 x banana, water
03:00 PM: food: whole foods: tons of orange chicken, rice, some cashew chicken, beet juice
04:30 PM: water
08:00 PM: food: rxbar, cashews, prunes, watermelon juice, strawberry/flax oatmeal, 4 slices of sourdough rye, water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: 4.4 mi @ 1.5 hours:
very light morning recovery walk (legs good, feet improving): 1.5 hours at sub80 heart rate.

- https://www.strava.com/activities/1465757293

feeling good. hoping to feel like a monster on saturday.




adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7933 on: March 23, 2018, 08:33:36 pm »
+1
2nd straight day of rest!

pre-race resting, recovery.

legs feel bionic .. dunk level bionic. Right big toe/PF felt a little weird in the morning but disappeared completely later on. Hoping I don't feel it AT ALL tomorrow. Would be magic..

Tomorrow's half marathon race course:



Tomorrow's weather forecast:



Tomorrow's half marathon race strategy:

Go for top 3. Don't get sucked into a crazy fast person's race, but still hit a solid pace .. try not to "simultaneously" hit the breaks and hit a pace, that seems to be a major problem of mine when i'm pacing myself. Stay loose, relaxed, and let the pace happen.

I really just want to hit a very hard 10 miles.. hardest 10 miles i've ever done. so as close to 10 miles in 1 hour as possible. That's my main goal. If I do that, I put myself in position for top3.

We'll find out shortly!!!!!!!


03/23/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right big toe/PF barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8

wakeup = 05:00 AM

log:
05:15 AM: food: oatmeal + honey + pink salt, rxbar, water
- i think the rxbar janked my stomach up a bit
06:56 AM: workout:
very light morning recovery walk (legs good, feet improved, right PF improving): 1 hour / 3.2 mi @ 20:XX-18:XX ::: Coral Springs Half Marathon tmw - should be perfect weather (~58-60F)
08:30 AM: food: rxbar, 3 x banana, water
10:30 AM: food: 4 x egg sandwich on sourdough rye, water
11:00 AM: water
02:30 AM: food: 10 chicken wings, large beet juice, focaccia bread, water
05:00 PM: food: rxbar, prunes, cashews, beet juice, water
08:00 PM: water

no food after 5! trying to have most of it digested by 5 AM the next morning.



workout:
very light morning recovery walk (legs good, feet improved, right PF improving): 1 hour / 3.2 mi @ 20:XX-18:XX ::: Coral Springs Half Marathon tmw - should be perfect weather (~58-60F)

- https://www.strava.com/activities/1467152219



feel great! need to sleep soon.

4 AM wakeup time!! gn!!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7934 on: March 24, 2018, 04:54:26 am »
+1
Took a morning "physique shot" (upper like usual).

Holy shit I look ripped af.