Author Topic: ADARQ's journal  (Read 738972 times)

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adarqui

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Re: ADARQ's journal
« Reply #7950 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

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Re: ADARQ's journal
« Reply #7951 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

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Re: ADARQ's journal
« Reply #7952 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

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Re: ADARQ's journal
« Reply #7953 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

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Re: ADARQ's journal
« Reply #7954 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

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Re: ADARQ's journal
« Reply #7955 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

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Re: ADARQ's journal
« Reply #7956 on: March 20, 2018, 09:01:42 pm »
0
^^ YES!!!!!!!


adarqui

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Re: ADARQ's journal
« Reply #7957 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

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Re: ADARQ's journal
« Reply #7958 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

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Re: ADARQ's journal
« Reply #7959 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

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Re: ADARQ's journal
« Reply #7960 on: March 24, 2018, 04:54:26 am »
+1
Took a morning "physique shot" (upper like usual).

Holy shit I look ripped af.

adarqui

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Re: ADARQ's journal
« Reply #7961 on: March 24, 2018, 06:06:00 pm »
+1
A few "physique shots" from this morning. Changed from blue shorts to the grey ones (I raced in) cause it looked like I was packing heat.







Oh. I shaved my chest/stomach a few weeks ago .. First time I ever did that in my life.. LMAO. Didn't really like it at all, BUT, knew I would like it as some hair started growing back in. heheehe.

dno looking pretty lean from those shots. Leaner than the last few months.

adarqui

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Re: ADARQ's journal
« Reply #7962 on: March 24, 2018, 06:24:40 pm »
+4
Crushed it today .. long story short:

Was in a 3 person pack (top3) for nearly 10 miles before I couldn't hang anymore. Nearly hit 10 miles in 1 hour, which is close to sub6 pace for 10 miles!! Fell off after an hour as expected, just don't have the fitness for 13.1 hard.

Was on 1:18:XX half marathon pace up until 10 mi .. then faded and entered safe mode, ended up getting 1:21:40 official (1:21:24 watch).

**3rd overall** !!!!!!

1st finished with 1:18:48, 2nd with 1:19:28.

It was a real race. The 1st place guy (someone i've trained with a few times recently), said we pushed him hard. I was expecting him to slow up at some point, but he just kept his foot on the gas and got it done. This was the 2nd place guy's first half marathon, so he had no idea what to do either. He's a former D1 collegiate runner (5k specialist). So the 1st place guy literally lead for the entire race. Props to him, that's a serious performance.

Oh also, I ran without looking at my watch until I faded (around mile 10) ... that's pretty awesome. I just said, no reason to look and even know how fast i'm running, just stick to them like glue and that's all you worry about.

The lead cyclist took this photo (with a potato-cam) at mile 8 with the caption: "Mile 8 from the lead and the front 3 racers are battling it out!!"



I'm third from the left.

Then he replied with: "I was driving the lead out car and thoroughly enjoyed watching your race! The race radios were buzzing about the pace being kept by you guys!! Congrats!"

haha!!! sick!!


edit: I made a decisive move about 0.5 mi in that probably changed this race a bit.. We had been a 5 person pack for about 0.4 mi, then the guy who won 1st just surged out (probably got to like 20 ft ahead), and no one followed. I stayed, 2nd place guy stayed, 4th/5th place guys stayed. I eventually ditched the idea of sticking with the 2nd pack, and went around them and surged up to hang with #1. Then 2nd/4th tagged along. 4th eventually dropped off fairly early. Then it was just us (1,2,3) for the rest of the way. That first mile was way too fast. So it makes sense that they would refuse to go with him. But I just didn't want to get dropped by #1 so early so, I said F that and caught up & stuck to him. That move probably changed the race considerably. Had I not done that, might have been a slower battle for #2/#3 via #2/#3/#4. Interesting how that stuff works. I guess I had some inside info tho, knowing who that guy was, I knew he wasn't going to hold that initial pace for the whole way. I mean I wasn't looking at my watch but you could just feel it was a major pace shift into something "too fast".



Also, a little running battlescar from clipping myself with my sharp af tread shoes:

?taken-by=andrewdarqui

^^ Strongman style!! lol.

Oh, and my previous half marathon PR was 1:27:11 .. So, 1:27:11 - 1:21:40 = nasty PR. lmao.

When you really care about a competition though, you can dig deeper. That was this race for me. You can't do it all the time, it's too draining. But for those competitions that are most important, hitting an entirely new level is possible. I entered that next level and tried to stay there. I mean, my 10k PR from 2 weeks ago was 37:13 official (37:04 watch), and today I hit 37:21 official (10k split) and kept going. It was absolutely brutal but I just kept thinking about what I was running for (my mom who passed from cancer last year, and this was a women's cancer support race, which I told her I wanted to win for her when she was still alive & enjoying my race results).




2 days rest works great for me before big races!



03/24/2018

bw = 145
bw before bed last night = ?
soreness = none!
aches/injuries = right big toe/PF microscopic barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = excellent!
hours sleep: 6.5

wakeup = 04:15 AM

log:
04:30 AM: food: GU with 40mg caffeine, oatmeal + TONS of honey + TONS of pink salt, water
05:35 AM: workout: w/u @ race event for 20 minutes
06:00 AM: race!
race for women's wellness half marathon: 3rd OA!!! 1:21:40 official :personal-record: (1:21:24 watch) :personal-record: ::: ran this for my mom who passed away last year, after a long battle with CLL (leukemia) ❤😍🏃💪
07:30 AM: food: 2 x rxbar, GU, tons of water
10:00 AM: food: rxbar, GU
10:30 AM: March For Our Lives Rally/Protest/March
- some miles: 4
01:30 PM: food: burger fi: fried chicken sandwich, cheeseburger, water
02:00 PM: food: kilwins: double peanutbutter milkshake with whipped cream
05:00 PM: food: black tea
06:00 PM: food: 3 x banana, water
08:00 PM: food: 3 x toasted sourdough rye w/ red pepper hummus, prunes, cashews, water

race:
race for women's wellness half marathon: 3rd OA!!! 1:21:30? ::: ran this for my mom who passed away last year, after a long battle with CLL (leukemia) ❤😍🏃💪

- official results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=211
- https://www.strava.com/activities/1468699610
- previous half marathon PR: 1:27:11 !!!!
- half marathon official: 1:21:40 :personal-record:
- half marathon watch: 1:21:24 :personal-record:
- 20k effort (1:16:47) :personal-record:
- 10 mile effort (1:00:32) :personal-record: so close to 10!!!!!!!
- 15k effort (56:09) :personal-record:
- official 10k split: 37:23 !! close to my official 37:13 10k haha.
- miles in one hour: 9.92 :personal-record: almost got 10!!!!!!!!
- vo2 max on my watch: 65!!! (+3, from 62) :personal-record:

will write more later.

jeff kahn, a volunteer on a bike, stuck with me when i died at mile 9.5. greatest sports experience of my life. we talked, he gave me support etc. he did this for all of us, but when i got dropped he stuck with me, other volunteers stuck with the top 2. just an incredible experience. also his son is a top triathlete! thanks so much man.



^^ great pacing by the winner hahaha!!




^^^ 4:09 min/mi kick at the end!! :D

 :ibrunning: :ibrunning: :ibrunning:










Some more photos I posted on IG:

?taken-by=andrewdarqui

?taken-by=andrewdarqui

lol ^^



anyway..  :personal-record: city!!!!!!!!!!!!!!!!!

a few people i rarely talk to, reaching out to say congrats on my race & express their happy-shock about how I dropped that result. :D

lots of people I frequently talk to, reaching out to say congrats and let me know this is just the beginning!! hah

but ya interesting stuff, people emailing me, somehow hearing about my result. IMHO, it's a bit watered down given how I finished .. but, just a sign of things to come hopefully .. and I think people see that. kinda cool.

Oh also someone yelled "LETS GO ANDREW!!!!!!!!" at mile 8.. someone I know from IG. First time I ever heard someone yell support for me during a race. That felt awesome!!!!


 :ibrunning: :ibrunning: :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #7963 on: March 25, 2018, 07:37:09 am »
+2
Man that is awesome. Great job.

You finally managed to gain that experience of running hard and just gritting your teeth to hang on even when it got tough, definitely a PR for experience to take with you to next major competitions.

 :highfive:
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/

Joe

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Re: ADARQ's journal
« Reply #7964 on: March 25, 2018, 07:56:29 am »
+1
Looking ripped as fuck, holy shit!! I really need to focus on getting lean like that if I';m gonna get closer to my potential. Summer's coming up too, haha.

Reading this was super inspiring, man. You fought that race super hard and made some running comrades on the way, that's awesome. Also cool af that you're becoming "A Name" on the local running scene. Can't wait to see how fast you get.  :highfive: :ibrunning:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn