Author Topic: ADARQ's journal  (Read 694558 times)

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LBSS

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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

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Re: ADARQ's journal
« Reply #8026 on: April 20, 2018, 02:42:30 pm »
0
weird.

also, oregon project, really? you're such an anti-doping dude, and the smoke around salazar and company is so heavy.

https://www.propublica.org/article/former-team-members-accuse-coach-alberto-salazar-of-breaking-drug-rules

http://www.letsrun.com/news/2017/05/usada-appears-highly-likely-6-nop-athletes-including-galen-rupp-dathan-ritzenhein-violated-anti-doping-rules/

ya i know, it's weird. And once I have it, I may feel weird about wearing it. I weighed that before buying it. I also thought, if I got a US jacket or a Kenya jacket (like I have now), those also come with doping labels attached. So I ended up getting it because I do love Mo, Galen, Hasay etc (not Salazar). The Oregon Project is tainted, but it also has people like Mo & Galen who are tested year round, randomly - those guys also accelerated my love for this sport. Regardless, not a fan of Salazar. Would be nice if they just replaced him with someone who has a clean record.

who knows though.. if something truly massive comes out, i'll have something I can make my first "burn video" with.

other than that, the project has done alot for distance running. I mean Centrowitz's gold, Galen's AR's/Medals, Mo, etc.. If all of them are cheats then I will burn it for IG. Could become my best ~$80 spent. :ninja:

but ya it's def odd. lol.

edit:

but ya, I probably shouldn't have ordered it. I liked the way it looked so much that I ignored better judgement!

FWIW. I contacted nnrunningteam prior to ordering it, wanted to see if I could pick up one of their jackets (the ones Kipchoge wears etc). But they said they don't have a shop yet. The sad thing is, at some point even those jackets could become tainted - Kenyan doping scandals etc. It's all just annoying in general.

cheaters = pieces of shit.

adarqui

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Re: ADARQ's journal
« Reply #8027 on: April 20, 2018, 10:25:32 pm »
0
easy day!



04/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it (barely sharp), later on: behind right knee a little tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = 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: 30
HR high: 140's?

?taken-by=andrewdarqui

log:
07:10 AM: food: rxbar, water
07:30 AM: workout:
extremely slow morning trot (grass): ~1.5 hours @ 15:XX min/mi pace ::: felt great ::: RHR = 30 bpm, almost clinically dead.
09:30 AM: food: rxbar, banana, water
09:45 AM: workout: bw
11:00 AM: food: beet juice, banana, water
01:00 PM: light stretch: quads alot, hamstrings slightly (stretch quads too much, tightened up back of knee, felt great at the time tho)
02:00 PM: food: kapow: stir fry + chicken, water w/ lemon
04:00 PM: food: peanut butter trail mix bar, water
05:30 PM: food: peanut butter trail mix bar, water
08:00 PM: food: prunes, dark chocolate bar, cashews, water
09:00 PM: light stretch: everything .. tons of hamstring. left hamstring has gotten considerably "looser" .. right hasn't. interesting. back of right knee less tight afterwards, good sign.

?taken-by=andrewdarqui

workout:
extremely slow morning trot (grass): ~1.5 hours @ 15:XX min/mi pace ::: felt great ::: RHR = 30 bpm, almost clinically dead.

- https://www.strava.com/activities/1520094739

felt insanely light/snappy towards the end of the run. felt amazing.



^^ HR during walk to the park was insanely low (50's/60's).. nuts..... that's nuts for me.





workout: bw
- ok

SS: 3-5sec dead hang paused full chinups: BW x 9
SS: full dips: BW x 10
SS: standing single leg straight leg abductions: x 30

adarqui

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Re: ADARQ's journal
« Reply #8028 on: April 21, 2018, 07:38:57 pm »
0
easy day with a few hard bursts up a hill!



04/21/2018

bw = 142
bw before bed last night = 146
soreness = calves barely
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it - barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:15 AM

data collected throughout the day when I have my watch on:
HR low: 40's?
HR high: 170's? (hills)

log:
07:30 AM: food: oatmeal + pink salt + honey, water
08:30 AM: workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don't feel it ::: 138 lb afterwards
10:30 AM: workout: bw
11:30 AM: food: charhut: double chicken pita w/ jalapenos, tomatos, lettuce, cooked onions, pickles on the side, tons of water
01:30 PM: nap: 1.5 hours (toast, passed out)
04:00 PM: light stretch: 1 hour: tons of hamstring (really loving my lying down hamstring stretches, where I also stretch my calf by holding on to my big toe .. hamstring flexibility improving considerably because of this stretch), also calves/upper/quads etc
04:00 PM: tons of water
05:00 PM: food: 6 x eggs, oatmeal + a bit of honey, tons of water
08:15 PM: food: dark chocolate bar, banana, water

workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don't feel it ::: 138 lb afterwards
- https://www.strava.com/activities/1522407255


great session. I really love this park. mostly just ran relaxed but was gearing up mentally for that ME hill sprint.

previous PR's up the hill are ~52-53s? I forget.. so this was considerably faster. Basically sub5 pace up the hill, which has been a goal. slowed down at the very top to hit the lap key like a noob.

on my easy/slow runs, i'm usually "bundled up". just my windbreaker hoodie or a fabric hoodie, and pants or compressions. really don't feel the extra layers, which is good i guess. First and foremost i'm using it to protect a bit against the sun hehe. Secondly though, trying to dehydrate more *during* easy runs (not proper runs).





workout: bw
- ok

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

adarqui

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Re: ADARQ's journal
« Reply #8029 on: April 22, 2018, 09:32:13 pm »
+3
very easy day.

I changed my mind! I'm driving to the Keys, not busing. Realized it's become more stressful thinking about waking up at 4:30 AM that day, getting to the airport (where the buses are) by 5:45. Then getting to the keys, needing to take a nap. Also not having a car there + being able to take less supplies etc.

So, 3 hour 30 minute drive but i'll just:
- wake up whenever (sleep in!)
- eat my typical pre-race morning meal
- take my time
- take several stops along the way to keep my legs loose
- and get there ready to go, no nap

etc.



04/22/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), right calf a bit tight/achy sometimes, low back achy early in the morning
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 04:30 AM (wanted to wake up at 6 AM but was amp'd to watch London 2018)

data collected throughout the day when I have my watch on:
HR low: 34
HR high: 130's? (run, low hr)

log:
04:45 AM: food: banana, rxbar, water
06:30 AM: food: rxbar, water
07:50 AM: workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
10:30 AM: food: rxbar, beet juice, banana, water
01:30 PM: food: anthony's: 2 x meatballs, 10 x chicken wings, 4 x focaccia bread, water
02:30 PM: nap: 3 hours (eek!)
06:30 PM: food: 3 x banana, beet juice, dark chocolate bar, water
08:30 PM: water

?taken-by=andrewdarqui

workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
- https://www.strava.com/activities/1524906789




adarqui

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Re: ADARQ's journal
« Reply #8030 on: April 22, 2018, 09:36:10 pm »
+2
also just realized, that 5:05 I ran on grass recently is my fastest "alone mile"! so not only a grass PR, but also an alone mile PR. Shortly after my previous alone mile PR of 5:11, I went 4:58. word.

5:11 alone-mile PR:

http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137563/#msg137563

I also had some 1km PR's afterwards etc. I was really pushing it hard. Harder than I am now. I do have a hard mile workout scheduled for tomorrow morning though so.. we'll see.

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Re: ADARQ's journal
« Reply #8031 on: April 23, 2018, 10:31:13 pm »
0
hard speed day. shit warmup, rained out basically. still got some work done.

got my proj oregon hoodie. feels great. quality.

hamstring insertion felt fine during the hard speed .. felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.

if i could get that to disappear by thursday, i'll be very happy.



04/23/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?

log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion

workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!

- https://www.strava.com/activities/1526784136

absolutely shit warmup. rushed.

should rebound nicely for thursday .. pretty wrecked today and still fast.

they "tried" to kick me off during my 1km .. but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.





no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.

should be flying on thursday.. couldn't hit a high gear today during this hard speed workout, but still ran pretty fast.

what i'm realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn't take any days off prior, couldn't kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.

I think that's why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i'm "over zealous". So it ends up working out, similar to dunking.

We'll see Thursday though... If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.

2 day rest races, big PR's:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???

i'm def curious. I haven't dropped PR level 1 mile workouts.. but, if my 2 day rest works + my rebound effect works, should be able to PR it since i'm still fairly close to sub5 in general (5:06 road, 5:05 grass).

gn!

adarqui

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Re: ADARQ's journal
« Reply #8032 on: April 24, 2018, 10:15:48 pm »
+1
rest day.

hamstring tendon improved alot as the day went on. haven't felt it so far, this evening.



04/24/2018

bw = 142
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 9

wakeup = 08:00 AM

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

log:
08:30 AM: food: rxbar, banana, water
09:00 AM: leg drain: 30 minutes while reading
10:00 AM: food: whole foods: some beef stew, bacon egg & cheese sandwich, a few potatoes, water
01:00 PM: food: beet juice, rxbar, water
03:30 PM: food: peanut butter trailmix bar, water
06:00 PM: food: peanut butter trailmix bar, water
07:45 PM: workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!
09:15 PM: food: 6 x eggs, oatmeal + pink salt + honey, dark chocolate bar, water

workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!
- https://www.strava.com/activities/1529988722

felt good/strong. hr low.


adarqui

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Re: ADARQ's journal
« Reply #8033 on: April 24, 2018, 10:17:44 pm »
+1
also: got my Kenya dri-fit running shirt! pro af! going to race in it on Thursday, for fun.

(also came with a nice Canada shirt)

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Re: ADARQ's journal
« Reply #8034 on: April 25, 2018, 03:14:28 pm »
+1
rest day.

legs feeling better.



04/25/2018

bw = 142 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right big toe barely, left medial hamstring insertion (barely, still there but also still improving), calves slightly tight, later on: right adductor/hip flexor origin slightly, right medial hamstring insertion barely (lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderately tight
morning adductor flexibility = loose
feel = good
hours sleep: 9

wakeup = 08:00 AM

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

log:
08:45 AM: food: 6 x eggs, oatmeal + pink salt + honey, water
09:30 AM: leg drain: 30 minutes while reading
12:00 PM: food: peanut butter trail mix bar, water
01:00 PM: lots of water
07:00 PM: food: anthony's: 14 chicken wings, focaccia bread, water
08:40 PM: food: oatmeal + a ton of pink salt + lots of honey, lots of prunes (half a bag or more), water

not much to report today! just complete rest & recovery.

feeling strong. should feel very strong tomorrow.

adarqui

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Re: ADARQ's journal
« Reply #8035 on: April 25, 2018, 04:02:11 pm »
0
Just looking back at my mile race on 12/13/2017

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137895/#msg137895

That was my first 2-day rest race. Felt incredible. Weight was similar (143 then, 142 now). Weather was perfect then (55 F or so?), going to be hot tomorrow but who cares - at least no u-turn! Had some issues back then (behind left knee, left calf tight etc), issues now (left medial hamstring insertion). I definitely was training alot HARDER (faster) then: I was on that every other day hard af peaking ideology.

I ate alot that morning & day.. kinda nuts. Said my stomach felt it, as i'd expect.

I still remember that cookies & cream milkshake.. need to do something like that again after this race, hopefully after another PR :D :ibrunning:

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Re: ADARQ's journal
« Reply #8036 on: April 26, 2018, 10:25:17 am »
+2
race day!! 7 PM ET, it's going down!

feel great.

journaling early, as i'm bout to go get lunch and then head off on this 190 mile drive.. eek!

found a 5k on saturday over there that I might do if I feel good haha.



04/26/2018

bw = 142 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 08:00 AM

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

log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner

:D :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #8037 on: April 26, 2018, 10:29:00 am »
+1
race day!! 7 PM ET, it's going down!

feel great.

journaling early, as i'm bout to go get lunch and then head off on this 190 mile drive.. eek!

found a 5k on saturday over there that I might do if I feel good haha.



04/26/2018

bw = 142 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 08:00 AM

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

log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner

:D :ibrunning:

Damn! 190 mile drive to competition, man that is dedication.
Good luck with it. Any top runners you plan on keeping up with.
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 #8038 on: April 27, 2018, 01:32:34 am »
+1
race day!! 7 PM ET, it's going down!

feel great.

journaling early, as i'm bout to go get lunch and then head off on this 190 mile drive.. eek!

found a 5k on saturday over there that I might do if I feel good haha.



04/26/2018

bw = 142 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 08:00 AM

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

log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner

:D :ibrunning:

Damn! 190 mile drive to competition, man that is dedication.
Good luck with it. Any top runners you plan on keeping up with.

one fast miler showed up, owned me. someone i've met before at that well known runner's superbowl party hah.

ya drive was pretty easy/fun tho.

also it's kind of a mini vacation.

if I feel good tomorrow, I might do a 5k Saturday morning before heading back!!!

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Re: ADARQ's journal
« Reply #8039 on: April 27, 2018, 01:48:34 am »
+1
^^ will try and finish my 4/26/2018 journal entry tomorrow. need to sleep! up WAY too late.

2nd OA @ 5:00.97 official. 1st got 4:40.76. DUSTED.

https://runsignup.com/Race/Results/29816/#resultSetId-112079

https://www.strava.com/athletes/15557254

oh sh*t. I got the "Drunk on Duval" CR.... lmfao.

https://www.strava.com/segments/8722839?filter=overall

1km: 3:03 (12.2 mph)



oh. I got interviewed again, this time for "The Citizen" (key west) newspaper. He said it'll be out in a few days. I believe this guy. The other guy who interviewed me never did an article., sob.













also, beast female runner woman was there (Brooks sponsored?), think she ran 5:20?

https://getstackednow.com/

?taken-at=569450031






more photos from the trip/this race etc:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141149/#msg141149