Author Topic: ADARQ's journal  (Read 697750 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8010 on: April 12, 2018, 01:27:08 pm »
+1
easy day with some hard hill sprints mixed in!

ooh!!!





04/12/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, after run: calves moderately
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 = 06:45 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 1608 (hills)

log:
07:00 AM: food: oatmeal + pink salt + honey, water
08:00 AM: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
09:30 AM: food: rxbar, water
09:45 AM: workout: bw
11:00 AM: food: 4 x eggs, beet juice, tons of water
02:30 PM: food: cashews, prunes, water (gave me heartburn!! wtf)
06:00 PM: food: fyr & ice asian food?: some spicy kimchi beef ramen soup, water
07:00 PM: food: rxbar, water
08:30 PM: stretch: 1 hour while watching a half marathon video: all short holds, lots of quads, calves, hamstrings, glutes, toes/feet, adductors, upper/wrists/forearms etc: feel good after but also feel areas that tend to flare up .. regardless, going to keep focusing on this until i'm not feeling areas flare up from a simple stretch
09:30 PM: water

workout: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
- https://www.strava.com/activities/1504099771
- vo2 max: 60 (eek!!!) -> elevation might have confused it tho ... felt really good out there today. flying.






workout: bw
- at the park .. they have a great little calisthenics area

3-5sec dead hang paused full chinups: BW x 10
full dips: BW x 12

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8011 on: April 13, 2018, 08:18:13 pm »
0
easy run day.



04/13/2018

bw = 144
bw before bed last night = ?
soreness = calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = tight
feel = ok
hours sleep: 8

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 38
HR high: 130's? (run)

log:
08:00 AM: rxbar, water
08:58 AM:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55
10:15 AM: food: rxbar, oatmeal + honey + pink salt, 2 x banana, water
01:00 PM: food: rxbar, coffee + 4 cream + 4 sugar, water
04:00 PM: food: 3 x trail mix bar, TONS of water
07:30 PM: food: rxbar, prunes, 3 x banana, water
08:45 PM: stretch: 1 hour: while watching common wealth games 10k & a half marathon video

workout:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55

- https://www.strava.com/activities/1505947837
- approx 6 miles

stretch: 1 hour: while watching common wealth games 10k & a half marathon video
- everything

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8012 on: April 14, 2018, 01:03:02 pm »
+1
hard speed day! leggo.



04/14/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 05:45 AM

data collected throughout the day when I have my watch on:
HR low: 37
HR high: 171 (run)

log:
05:55 AM: food: oatmeal + tons of pink salt + lots of honey, water
06:30 AM: workout:
morning hard speed (GRASS, hammer-time session): 2 hours @ w/u, 5:05.4 (FASTEST GRASS MILE! :personal-record: PR by 12s), hard speed @ {30s,28s,27s,22s,21s, low4's to sub4 max}, 3 mi progression @ {7:45 to 6:05 (last 0.2 sub5)} ::: 2 days rest, 5k race tues!
08:30 AM: food: rxbar, water
10:00 AM: food: 4 x eggs, oatmeal + pink salt + honey, TONS of water
01:00 PM: tons of water
02:30 PM: food: rxbar, water
03:00 PM: workout: test: afternoon relaxed walk: 105 minutes @ 16:XX
05:45 PM: food: 15 chicken wings, bleu cheese + celery, salad w/ vinaigrette, rxbar, water
08:50 PM: stretch: 1 hour 10 minutes: lots of calves/hamstrings/glutes/quads especially, upper also
10:00 PM: food: 2 x (water w/ 2 packets vit c)
 
workout:
morning hard speed (GRASS, hammer-time session): 2 hours @ w/u, 5:05.4 (FASTEST GRASS MILE!  :personal-record: PR by 12s), hard speed @ {30s,28s,27s,22s,21s, low4's to sub4 max}, 3 mi progression @ {7:45 to 6:05 (last 0.2 sub5)} ::: 2 days rest, 5k race tues!

- https://www.strava.com/activities/1507705785
- vo2max: 61
- grass mile PR: 5:05.4 :personal-record: (-12s, previous was 5:17)

great session!! getting closer to sub5 on grass! being able to hit sub5's consistently on grass is a big goal of mine right now. I want to PR everything from {400m, 800m, 1km, 1 mile, 2 mile, 5km} on grass, even 10km but don't care about it as much right now.











workout: https://www.strava.com/activities/1508732964
- https://www.strava.com/activities/1508732964

140 lb. after workout!

after eating/rehydrating etc, 145.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8013 on: April 14, 2018, 01:33:48 pm »
+2
Just remembered about the Duval Street Mile .. and it's soon! (April 26th!)

I want to do it .. but it's a 4 hour drive lmao! It's basically on the edge of the Southern most tip of the US, lmfao!! Will look into the various options.

The site is hideous but awesome, lots of cool stats, records, lists, etc.

http://duvalstreet.webplus.net/index.html

I could possibly top 3 OA this and potentially get on the top 25/set a record for 35 y/o. Enticing..

edit: maybe i'll invite my aunt. dno.





edit:

~$200+ for a 1 hour flight.. forget that.

~$9 or $25 for a 3 hour 45minute bus ride....................... hm..................... I can do that. Then I can just take a nap in there, chill, not worry about driving or my car breaking down etc.

Also, it literally takes me 0.7 mi from the race start!! Seems like this might be the option.

All signs pointing to me doing this race. :ibrunning: :ibrunning: :ibrunning:




edit: they've got finish line video as well. (guy in first two vids (same year) finished @ 4:28 .. occasionally this race is crazy fast for #1)

<a href="http://www.youtube.com/watch?v=16DObm7zox0" target="_blank">http://www.youtube.com/watch?v=16DObm7zox0</a>

<a href="http://www.youtube.com/watch?v=rVQvgk6y3aA" target="_blank">http://www.youtube.com/watch?v=rVQvgk6y3aA</a>

<a href="http://www.youtube.com/watch?v=4ymbjfv79w4" target="_blank">http://www.youtube.com/watch?v=4ymbjfv79w4</a>

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8014 on: April 15, 2018, 09:39:41 pm »
+1
rest day!



04/15/2018

bw = 142
bw before bed last night = 145
soreness = calves slightly, hamstrings slightly, adductors slightly, back slightly
aches/injuries = right big toe barely, back of right knee slightly (over stretched, yay)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44
HR high: 120's (random)

log:
07:45 AM: food: 4 x eggs, oatmeal + pink salt + honey, tons of water
10:15 AM: stretch: light stretch before walk
10:45 AM: workout:
afternoon relaxed walk (low HR in the heat): 117 minutes @ 17:XX-16:XX ::: complete rest tomorrow, 5k race tuesday!
12:00 PM: workout: bw
01:00 PM: water (tons)
02:00 PM: zona fresca: steak quesadilla, chips & salsa, water
05:00 PM: leg drain: 45 minutes (felt great)
07:30 PM: food: beet juice, lots of prunes, amazing dark chocolate bar, banana, water
09:30 PM: stretch: watching Galen Rupp videos: light, 45 minutes

workout: 2 hour walk

workout: bw
- weak

workout: bw
- at the park .. they have a great little calisthenics area

SS: 3-5sec dead hang paused full neutral grip pullups: BW x 10
SS: full dips: BW x 10
SS: standing single leg straight leg abductions: x 40
SS: single leg calf raises: BW x 10
SS: standing single leg rdl's: x 20
SS: standing single leg straight leg raises: x 30
SS: leaned over single leg hip extension: x 40

SS: 3-5sec dead hang paused full chinups: BW x 10
SS: full dips hips abducted: BW x 10
SS: standing single leg straight leg abductions: x 40
SS: single leg calf raises: BW x 10
SS: standing single leg rdl's: x 20
SS: standing single leg straight leg raises: x 30
SS: leaned over single leg hip extension: x 40

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8015 on: April 16, 2018, 10:21:15 pm »
+1
rest day. right hamstring sore as fuck. great.



04/16/2018

bw = 144
bw before bed last night = 146
soreness = calves slightly, hamstrings (left slightly, right ALOT), adductors slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: none
HR high: none

log:
07:45 AM: food: rxbar, water
09:30 AM: food: 4 x eggs sandwich on toasted sourdough rye (with pink salt/black pepper), 3 x banana, chocolate muffin, beet juice, water
12:00 PM: food: rxbar, water
03:00 PM: food: 2 x peanut butter trail mix bar, tons of water
07:30 PM: food: anthony's: 15 chicken wings, some faccoaiocicosdio bread, beet juice, water
10:00 PM: tons of water

some light stretching throughout the day, trying not to wreck myself more, but still loosen up a little.

i'll probably feel alot better tomorrow .. all that protein + water + no activity etc. bleh. seems to be a theme lately. need to break this cycle.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8016 on: April 17, 2018, 11:19:33 pm »
+3

LBSS

  • Hero Member
  • *****
  • Posts: 11829
  • plugging away...
  • Respect: +6715
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8017 on: April 17, 2018, 11:53:45 pm »
+1
1   580   6              John                   Frans   9   21:40   00:21:40   6:59

nine years old, 21:40

 :o
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8018 on: April 18, 2018, 12:42:11 pm »
0
1   580   6              John                   Frans   9   21:40   00:21:40   6:59

nine years old, 21:40

 :o

Oh ya dude I was going to mention him. That kid is no joke. I've seen him before. Kid can fly man.. He was ahead of me until about maybe 200m......................... He starts off FAST.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8019 on: April 18, 2018, 05:56:37 pm »
+2
RACE DAY!!!!!

feel great. right hamstring slightly sore but nothing to worry about. that improved fast. thankfully.




04/17/2018

bw = 143
bw before bed last night = ?
soreness = right hamstring slightly
aches/injuries = left adductor still achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44?
HR high: dno

log:
08:00 AM: food: 4 x eggs, beet juice, oatmeal + pink salt + honey, water
12:00 PM: food: work: rxbar, banana, peanutbutter trail bar, tons of water
04:00 PM: food: oatmeal + tons of pink salt + tons of honey, water
05:00 PM - 06:15 PM: off and on water .. cramped up a bit during warmups, drank a bottle of water 10 minutes before the race .. was worried
06:30 PM: race: FICPA 5K: 1st OA in a nice battle! 17:35 official! :personal-record: (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.
08:30 PM: food: anthony's! roast beef sandwich, lunch sized tomato basil mozzarella pizza, some salad with gorgonzola, bunch of water

race: FICPA 5K: 1st OA in a nice battle! 17:35 official! :personal-record: (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.
- https://www.strava.com/activities/1515039736
- http://www.splitsecondtiming.com/results/2018/ficpa5k2018.php

I passed the mile 1 marker at 4.58 lmfao, but it was short (or my watch was wrong, i'll go with it being short). I was like holy shit. i didnt know it was short, wasnt looking at my watch during the race. figured id finally transformed into a Kenyan... lol. not yet. :D

Saw someone I knew who was pretty fast, but I had beaten fairly easy a year ago. He went out really fast, so I was wondering if he was going out way too hard, or if he was in better shape. After 400m or so, I correctly analyzed that he was in better shape! haha. He ran a really good race. He pushed it hard. I separated a little by mile 2, and then started to push it harder by 2.5, which got me some space. He finished with 17:55. It was fun, he's a really great dude.

As for the confusion: there was a huge bus blocking our view up ahead for the rest of the course, and a car erroneously coming down our way with cops trying to stop it etc, and our "pacer/leader" on the bike disappeared. So we were like wtf? discussing if either knew if we had to keep going or turn etc. seems like this kind of stuff happens alot hehe. Stuff like that does suck though, definitely ruins your rhythm. Need to get better at handling stuff like that, without breaking my stride. Seems almost impossible though. Confusion makes you slow.

On to mile race prep!

I have a big mile race on April 26!!! Going to try and be as fresh/fast as possible for it. It's 4 hours away sooooo... Can't go out there wasting my time. Need to bring it.






adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8020 on: April 18, 2018, 06:01:53 pm »
0
easy day.

post-run: my left medial hamstring insertion/tendon-whatever acting kind of jacked up .. that old injury, felt sharp a few times. lame. lame. lame. it has been "clicking" since I wrecked my adductors last week. so magically today, on an easy run, it decides to become sharp? the saga continues.

edit: ^^ My posture today was really tall when I was trotting. Felt GREAT. Could have slowly pulled that tight area apart a bit.

?taken-by=andrewdarqui

I love how my dog is like, "sup bro?"



04/18/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, adductors barely
aches/injuries = left adductor still achy, post run: left medial hamstring insertion wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44?
HR high: dno

log:
07:45 AM: food: rxbar, water
08:15 AM: workout: relaxed easy morning trot (grass/dirt/rocks): 2 hours @ <= 135 HR :: felt great
10:30 AM: food: left over chicken wings from 2 days ago (so good), beet juice, lots of water
10:30 AM: ice: 20 minutes: left knee medial insertion
01:00 PM: food: rxbar, peanutbutter trail bar, tons of water
05:00 PM: food: peanutbutter trail bar, water
06:30 PM: food: whole foods: (solid hot bar meal): lots of beef/steak, orange chicken, yellow rice, water
08:30 PM: ice: 45 minutes: right adductor/hamstring
09:15 PM: food: some dark chocolate bar from wholefoods (these are amazing)
09:45 PM: light stretching: 30 min?

workout: relaxed easy morning trot (grass/dirt/rocks): 2 hours @ <= 135 HR :: felt great
- https://www.strava.com/activities/1515965235

left medial hamstring insertion bugging (tight) a little after (same thing that I tweaked by stretching my adductors last week). lol. lame.


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8021 on: April 18, 2018, 10:05:58 pm »
+1
just found this Kenya dri-fit shirt, ordered it. also came with a very similar one for Canada! two shirtz.. nice!

?taken-by=geoffreykamworor

yaaa!!!!!!!!!!!!!!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8022 on: April 19, 2018, 03:11:14 pm »
0
probably going to order this running hoodie tonight .. man it's really slick & "aerodynamic" (tight) to me. The Orgeon Project is somewhat controversial .. any objections? Lmfao.

https://nikeoregonproject.com/collections/all/products/essential-hooded-running-jacket





I LOVE the urls they use, haha:

https://cdn.shopify.com/s/files/1/0248/8471/products/Screen_Shot_2018-04-08_at_7.54.45_PM.png?v=1523242583

"Screen_Shot_..." ... that's funny. shame on shopify for not generating image names (i think). funny.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8023 on: April 19, 2018, 03:27:29 pm »
0
bumped my hard mile day, for an easy day - due to hamstring insertion issue. all good.

also posted an old single leg dunk clip .. really love this clip. Had alot of potential with single leg.. too bad my left leg "died" ("thigh splint") from ME SL jumps.






04/19/2018

bw = 145 (full of stuff)
bw before bed last night = ?
soreness = none
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it (slightly sharp)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = left tight, right loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 144? (run)

log:
07:10 AM: food: rxbar, water
07:50 AM: workout:
extremely slow running (grass, slow running PR :personal-record:): ~1.5 hours @ {20:00, 16:52, 18:00, 16:43, 15:55} :: it's not how slow you run, it's how fast you run slow. trust.
09:30 AM: food: rxbar, banana, water
12:00 PM: food: 4 x eggs, oatmeal + pink salt + honey, banana, water
03:30 PM: water
05:00 PM: food: 2 x banana, water
09:00 PM: food: dark chocolate bar, banana, cashews, prunes, water
09:30 PM: light stretching: 45 min?

workout:
extremely slow running (grass, slow running PR :personal-record:): ~1.5 hours @ {20:00, 16:52, 18:00, 16:43, 15:55} :: it's not how slow you run, it's how fast you run slow. trust.

- https://www.strava.com/activities/1518121562

incredible session. legs feel perfect (other than that little hamstring tweak). didn't feel it at all during the run, nor after - unless i stretch it etc.



^^ that's basically 1000's of alternating stiff leg single leg pogos............. that's how I ran slow. Basically just working on my Kipchoge strike.

felt incredible afterwards.

I can pogo like that for hours. Didn't bother my ham insertion issue at all. Very interesting. Ham insertion also doesn't feel worse afterwards, feels a bit better. Interesting x2.

secret sauce coming. :ibrunning: :ibrunning: :ibrunning:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32827
  • who run it.
  • Respect: +8340
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8024 on: April 19, 2018, 09:21:16 pm »
0
Apparently there's a SquatDr on the local running group .. i've been wrecking him tonight. He claimed he some CR for Weston 5k is 13:28 by some elite, and not 14:28 by another local elite. So i've been messing with him for the last hour. Check this exchange, it's absolutely epic.

LMFAo.

This guy times lots of the local races. Most of the recent races which are off in distance.. go figure.



ps: I messaged the guy on FB who he claims ran 13:28... waiting for his reply :D

why do people do this stuff? :D






his response is SO amazing:

Quote
Josh Stern Wow dude.. Rick Stern and I are stumped we are looking at this now thinking this whole time we've been thinking this guy was bernard lagat. LMAO.. The I remember the news there and everything interviewing him saying he was bernard lagat...Maybe this guy fooled everyone....?? Ronnie Holassie's record definitely was broken by Bodnar and Jefferson. Come by the office sometime in the next 4-5 days and Ill pull all the books out for ya. I'm leaving on business tuesday until the 30th otherwise itll have to wait till after that.