Author Topic: ADARQ's journal  (Read 534208 times)

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adarqui

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Re: ADARQ's journal
« Reply #7995 on: April 05, 2018, 09:44:48 pm »
+1
rest life. decided not to do any bball dribbling etc. just complete rest with some easy bodyweight work at some point.

also, lots of icing, and some deep lacrosse-ball release.

needed more ice packs so, went to look for some. they all sucked. so I just bought two bags of ice and filled up ziplock bags, wrapped em` in a paper towel, and ace bandaged them onto me. this allowed me to ice ALOT today and like usual, I respond very well to icing. It made my achy left ankle stop aching which is incredible.

...

ice fest.



04/05/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = quads moderately, calves slightly
aches/injuries = left quad moderately (too much stretching yesterday eh), right big toe/foot pad slightly (more-so in the evening), left ankle achy all day until my direct ice treatment (nice!), right knee (ITBS) barely - responded very well to direct ice treatment (nice!!)
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)

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 130's

log:
08:00 AM: rxbar, banana, water
09:00 AM: ice: 30 minutes: right knee
09:30 AM: ice: 30 minutes: left ankle
11:00 AM: mf release: left & right it bands, manual, deep as fu*k
11:30 AM: food: whole foods: orange chicken, veggie fried rice, sauteed veggies (broccoli/cabbage), small portion of mac & cheese my favorite beet juice, water
01:30 PM: food: rxbar, water
03:00 PM: workout: bw
03:30 PM: deep tissue: 45 minutes: lacross ball (1 or 2): VL, it bands, peroneals, calves ... deep, brutal, felt good after though.
04:15 PM: icing: 30 minutes: left ankle
04:45 PM: icing: 30 minutes: right knee
06:00 PM: food: cashews, prunes, 2 organic peanut butter cups, beet juice, water
08:30 PM: icing: 30 minutes: right knee
08:30 PM: icing: 30 minutes: bottom of right foot (simultaneously with right knee)
09:00 PM: icing: 30 minutes: left ankle

workout: bw
- decent

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 14
S1: single leg standing abductions: x 50
S1: calf raises: BW x 20

LBSS

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Re: ADARQ's journal
« Reply #7996 on: April 06, 2018, 12:33:13 am »
+2
frozen peas ftw. small, so they conform to your body really easily.
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 #7997 on: April 06, 2018, 02:31:02 pm »
0
frozen peas ftw. small, so they conform to your body really easily.

tru. good point. i'll get a few bags this weekend.

fwiw, the real-ice packs I make seem much more effective than this gel pack I have. The gel pack gets really cold, it's not one of those sucky ones. But I like how the ice "shards/edges" dig in.

absolutely incredible how much it helps my left ankle. can't wait to get home and ice ice ice. already iced this morning but need to ice alot more.

also, right knee felt great all day and during the run (plus intense portion of it) .. yesterday it had some tweaks until I iced the F out of it.

ice fest in full effect.

adarqui

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Re: ADARQ's journal
« Reply #7998 on: April 06, 2018, 03:48:51 pm »
+2
run day!

man i just want to keep running. I don't want to stop. 2 hours in and I just thought, why did I tell my boss i'd come in at 10, why not say 11 .. would have given me another hour to run. but I guess it's for the best considering i'm not 100%. lol. Can't wait to be 100% though because honestly, relaxed running is feeling incredible.

ice fest continues tonight.



04/06/2018

bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)

log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot <-- DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes

workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)

- https://www.strava.com/activities/1492500779
- vo2 max: 65
- fastest mile of 2018 (5:17) on soaked grass feeling dead, nice!










adarqui

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Re: ADARQ's journal
« Reply #7999 on: April 07, 2018, 12:28:36 pm »
+2
easy trot day!

felt like i could run light .. had lots of fun doing so. fu*k I love running.

Gumbo Limbo 10k tomorrow! No real goals for this one.. just have fun and stay healthy.

Tomorrow i'm running for sea turtles. Here's one they have on their page:







04/07/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left ankle barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 40 (post-run)
HR high: 134 (run)

log:
05:45 AM:oatmeal +pink salt + honey, water
06:28 AM: workout:
relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
08:10 AM: food: rxbar, water
08:30 AM: barefoot rock walking (while throwing dog toys)
09:00 AM: ice: 30 minutes: right knee, left ankle, bottom of right foot
10:00 AM: food: 4 x egg sandwich on toasted sourdough rye (w/ salt/black pepper), blueberries, raspberries, prunes, water
10:00 AM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
12:00 PM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
02:30 PM: barefoot rock walking (while throwing dog toys)
03:30 PM: food: 10 chicken wings, some focaccia bread, beet juice, rxbar, water
06:00 PM: ice: 30 minutes: right knee, left ankle, bottom of right foot
07:30 PM: food: beet juice, cashews, water
08:00 PM: ice: 30 minutes: left knee
09:15 PM: ice: 30 minutes: right foot

TODO: pre-race lunch (chicken wings, beet juice!), more icing, early dinner snack

workout: relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
- https://www.strava.com/activities/1494203347




adarqui

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Re: ADARQ's journal
« Reply #8000 on: April 07, 2018, 02:36:59 pm »
+2
Guess what I just ordered? This exact jacket & pants, found it on Ebay.

?taken-by=geoffreykamworor

:D

Looks authentic (checked it out for like 30 minutes lool) and seller has a good rep.

Team Kenya is coming to Tamarac Florida son, leggo!

Excited :D :D :D :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8001 on: April 08, 2018, 03:30:01 pm »
+1
race day! or .. something like that :D :ninja: :ibrunning:

Long story short, hit a top speed PR of 18.3 mph. Never hit 18 mph with running form before. Think i've only gotten into the 17's a few times. Also did it at the end of the "race/workout".

Got to the event, warming up, wasn't too amp'd to run 10k - which continues the theme from this week. Hung with #2 & #3 for 1 mile while constantly thinking, bleh I just want to go crazy fast. So, shut it down and turned it into an interval workout. Still got 2nd for my age group somehow, LMAO!!

?taken-by=andrewdarqui

?taken-by=andrewdarqui



also, look at this sea turtle from a Gumbo Limbo video a month ago .. enormous!







04/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: none so far!!!!!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:20 AM
data collected throughout the day when I have my watch on:
HR low: 48
HR high: 177 (run, top speed sprint!)

log:
05:45 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: water
06:50 AM: warmup
07:20 AM: race: lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR :personal-record:! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!
08:15 AM: food: post-race food: corn bread, blue berry oatmeal bread, gatorade, rxbar, water
11:30 AM: food: burger fi (fried chicken sandwich), kilwins (peanut butter milkshake), water
02:30 PM: water
03:00 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
04:00 PM: food: cashews, beet juice, water
08:30 PM: food: oatmeal + honey, water
08:45 PM: leg drain: 30 minutes



race:
lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!

- https://www.strava.com/activities/1496483272
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=215
- 10k: 42:56
- vo2 max: 65

top speed PR. I hit 18.1 or 18.3 mph about 2+ years ago or so, but that's when I was focusing on sprinting exclusively. I also pulled my hamstring in that effort. LMAO. So that was massively forefoot, max effort top speed sprint. This was at the end of intervals with considerable fatigue. Pretty cool.

Wasn't really focused on this 10k, as indicated by my "meh!!" titles. So I went out with the 2nd/3rd place guys, 1st took off. Stuck around for a mile (5:44), then shut it down and started trying to convince myself to do some intervals. Once I did the first one, I was good to go. It was really odd doing that in a race setting but it was also pretty fun.

basically did: 5:44 mile, recover, then 13 x sub5 pace (random durations, longest was 47s) with jog recovery.

excited about Tuesday's mile race. want to really push that mile HARD.






movin! 18.3 mph! 3:17 min/mi! need to get that sub3 top speed!





?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #8002 on: April 08, 2018, 04:19:16 pm »
+1
put this clip on my IG since I love it so much & somewhat frequently refer back to it.

this is pretty much the gold standard of inspirational sports psychology.


adarqui

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Re: ADARQ's journal
« Reply #8003 on: April 09, 2018, 03:46:23 pm »
0
recovery.

feel a bit beat up. not sure if i'll be 100% tmw eek! hope so tho.



04/09/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly, calves barely
aches/injuries = right adductor slightly, after run: adductors slightly, hamstrings moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = beat up
hours sleep: 8

wakeup = 06:20 AM
data collected throughout the day when I have my watch on:
HR low: 44
HR high: 140's?

log:
06:30 AM: food: oatmeal + a bit of honey, water
06:50 AM: workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
08:30 AM: post workout weight: 140.x (summer is coming, drenched!)
09:00 AM: food: 4 x egg sandwich on toasted sourdough rye (with black pepper/pink salt), beet juice, black tea
11:00 AM: food: work life: coffee + 4 creams + 3 sugar, water
03:00 PM: food: kapow: wagyu burger, fries, 3 x waster
07:15 PM: food: tart cherry juice, rxbar
08:00 PM: stretch: nooo!! glutes, hamstrings, bleh
08:30 PM: food: prunes, 4 x banana, 2 x organic peanut butter cups, water
08:30 PM: icing: 30 minutes: left adductor LMaO :(

workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX

- https://www.strava.com/activities/1498473158
- vo2 max: 63 (definitely felt more dead)

140 after run. it's getting hot.



adarqui

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Re: ADARQ's journal
« Reply #8005 on: April 09, 2018, 04:05:15 pm »
+1
Anthony's gave me another shout. Think they realized they have a niche in the workout/race world because of me. lulz.

my photo from the other day, that they reposted:


adarqui

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Re: ADARQ's journal
« Reply #8006 on: April 09, 2018, 04:20:22 pm »
0
I'm so tired of shit like this: barely stretching my adductors by standing with legs out to the side (not even that damn far!!) making my adductors sore as hell within an hour or so.

After this mile race, i'm going to stand in that position for a few hours, every day. Or not. But it's pissing me off. Need to fix that shit.

I just mentioned above in a post to IronOne, how stretching can wreck me. Something is wrong if I can't stand like this (without the DB lol) for 30-60s without my adductors becoming "strained":



Bleh. Just odd.

adarqui

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Re: ADARQ's journal
« Reply #8007 on: April 10, 2018, 11:04:34 pm »
+1
race day! legs feel weird as expected. lots of "fake pain/tightness". hate this kind of shit. hamstrings/adductors sore. calves tight. eh.

nutshell: 2OA in the mile race, 5:06 watch, lost by ~0.3s to my fast af friend. :D



04/10/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings moderately, adductors moderately (left more so), calves slightly
aches/injuries = none! good news!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 51
HR high: 170's?

log:
07:30 AM: food: 3 x banana, beet juice, water

just pasting this in, too tired to re-write it:

My plan of attack for freshening up my legs before tonight’s mile race:

(09:30 AM) Contrast shower: scolding hot (10+ minutes), to cold (5+ minutes)
HR hit 158 at the very end of the scolding hot portion - which seemed accurate considering I felt like I could pass out
HR dropped down to high 130’s for the cold portion
HR dropped down to ~63, 45 minutes after
(10:00 AM) 40 minute Leg drain in compressions (while reading a book lol): immediately following contrast shower
Feet incredibly numb towards the end - when it starts feeling “unsafe”, it usually means it’s going to work good.
15 minutes after, legs feel really good
(NOPE) Another hot shower eventually?

(NOPE) A nap would be incredibly beneficial … but not sure i’ll take one: have work I need to do.

Race day nutrition:

(08:00 AM) breakfast: 4 eggs (with pink salt/black pepper), 3 bananas, beet juice, water
(12:00 PM) lunch: chicken wings, small amount of bread, water
(04:00 PM) pre-race snack: oatmeal + pink salt + honey, black tea
(05:00 PM) pre-race caffeine: GU w/ 40mg caffeine, water


workout: Ben & Jerry's Mile Race (no watch): 2OA @ 5:06 (watch) / 5:15.31 (official, lost by 0.03s? lol) -> Got sniped at ~0.9 mi by my dude Junior Rosa! ::: only thing i'm upset about is just not kicking properly, otherwise happy about it given the context
- https://www.strava.com/activities/1501375109
- http://www.splitsecondtiming.com/results/2018/icecreammile.php
- scorching hot
- feel like shit mile (legs dead/sore, cns kinda janky): 5:06  :personal-record: eheheh.

they changed the course last minute to include a u-turn, because of the weather. So I think that's why it ended up a little long. It was certified prior, but weather was wrecked today (rain/lightning all day etc). Was fine for the race, but they made the decision to change the course. We lost some considerable time/momentum with the turnaround, would have been awesome if they didn't change the course. Was feeling pretty good.

Really not sure why I couldn't kick properly. It wasn't because of fatigue. Sometimes you just "feel beat" and can't dig deep it's odd. At the end of the race I was fine, not hunched over/gas left in the tank. It's something i've done before in races and it really bothers me. All I have to do is punch the gas and the kick will come but for some reason i'm just coasting out the "defeat". Mental shit.

Also massive props to Junior Rosa. He got there at the very last minute, and couldn't even pin his bib - had to hold it during the race. No warmup either. I thought I had him around 0.8, he pushed and I accelerated and he let up, but then he tried again and got me :D

Really glad he showed up. No other fast folks showed up. I was getting bummed out until I saw Junior running up to the start with literally less than a minute until the race. Then I got amp'd.

Also, no watch. Never once looked at it. Interesting because I ran pretty steady/solid, other than the slow down approaching the turn around. So that's pretty cool.







garmin connect has been broken lately :(



my usual deep dig into the data, doesn't work anymore. annoying. need to contact them.



flexibility: very brief holds (~1s), high "rep" alternating (left/right limb) stretches
- hamstrings mostly, adductors/forearms/triceps/quads/calves less so

going to make this my nightly routine .. just going to keep hammering it until "experiencing a position" doesn't wreck me. also going to try and not overdo it, brief/comfortable holds, no forcing, etc.. need to put my limbs in these roms tho, rep after rep, until it's not a problem.


adarqui

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Re: ADARQ's journal
« Reply #8009 on: April 11, 2018, 10:09:15 pm »
0
easy day! fatigued.

I think I got bit by some horseflies or something on the back of my head. I got attacked today at the park & my head has been stinging all day. Didn't put 2 & 2 together until later on lol.

Got my Kenya windbreaker hoodie ... it's pro af!!!!!!!!!!!!!!!!!!!!!! :ibrunning:




04/11/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, adductors moderately (left more so), calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's (hills)

log:
07:00 AM: food: rxbar, water
07:22 AM: workout:
relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
08:45 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: whole foods: egg sandwich, beet juice, water
11:30 AM: water
02:30 PM: food: kapow: veggie/egg fried rice with chicken + avocado, 3 x water w/ lemon
03:00 PM: food: sloans: 2 x ice cream scoop, peanut butter cookie
06:45 PM: workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
09:30 PM: water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
- https://www.strava.com/activities/1502176256
- vo2 max: 61 (EEK!!!)



workout: bw
- ok

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 12
S1: single leg standing abductions: x 30
S1: leaned over single leg hip extension: x 50



workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
- https://www.strava.com/activities/1503288004
- vo2 max: 63 (ok nice..)