Author Topic: ADARQ's journal  (Read 618175 times)

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LBSS

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Re: ADARQ's journal
« Reply #8745 on: March 10, 2019, 11:28:29 pm »
+1
i imagine i'll figure out how to overdo it tho.

no doubt. why do we do that? i figured out how to overdo carefully and gradually adding weekly mileage: go for a hike! smh.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: ADARQ's journal
« Reply #8746 on: March 13, 2019, 01:08:44 am »
0
yesterday: quick log

03/11/2019

diet:
- ate great/light

07:30 AM: bodyweight

45 deg back extension: BW x 30
3-5 sec dead hang ng pullups: BW x 7
full dips: BW x 7
45 deg back extension: BW x 30, 20, 40

adarqui

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Re: ADARQ's journal
« Reply #8747 on: March 13, 2019, 01:12:57 am »
0
today: quick log

MY NEW BULLET COMP SPEED ROPE IS FU*KING INSANE.

so fast.

03/12/2019

diet:
- ate good/light

09:00 AM: moderate: 45 min @ {speed rope: 30 min, mod} + {walking lunges: 15 min} /// my new speed rope is insanely fast wow: bullet comp rope mijo.
- https://www.strava.com/activities/2208436648

lunges felt so damn good. god damn. crazy. glutes felt fine.

however later in the day.. glutes sore as fuck.

i'll conquer these lunges. they are the truth.






adarqui

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Re: ADARQ's journal
« Reply #8748 on: March 13, 2019, 01:21:57 am »
+1
i imagine i'll figure out how to overdo it tho.

no doubt. why do we do that? i figured out how to overdo carefully and gradually adding weekly mileage: go for a hike! smh.

a few theories:
1. we get obsessed with things that aren't "natural" (like most athletic obsessed humans)
2. our bodies are more brittle than our brains
3. regardless of what it is, we slowly drift towards "excess"

tbh i think it has to do more with #1.

humans do weird stuff.

i mean training for vert is pretty ridiculous.. what we want, we cannot have, unless we work really hard/smart for it - for a very long time, then we can potentially get a small taste of victory.. then it could be gone in an instant. and throughout that process, there's a high probability of substantial ups & downs, especially due to injury. i think that's just "normal" when things don't make sense. lots of people don't get hurt who just train very "gentle" lol. but they also don't usually make massive transformations in performance - but they are fine with that. so that's cool.

that's one of the problems of having "lofty" athleticism goals.

tbh i'm fine with just running to enjoy it. it'd suck if i couldn't race, but i'd hate to not be able to run slow. this is a major shift from how my basketball/boxing/dunk obsessed days were. i think that's mental progress finally.

it's why i can back off much more easily now when i tweak shit/feel stuff coming on etc. but even with that, racing makes me run harder than i should, which can lead to breakdown.

and now i'm doing crazy high volume lunge shit again, wrecking my glutes/ischial tuberosity's. lmfao. :ninja:

pc!! :highfive:

adarqui

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Re: ADARQ's journal
« Reply #8749 on: March 16, 2019, 10:59:23 pm »
0
been crazy busy with work and also slightly injured. not logging like i should.

left leg hamstring origin becomes a problem when i run. doesn't bug me at all during jump rope. also doesn't bug me with lunges believe it or not.. but have to cut them out now until i'm healed up.

missed a big race today (03/16). just slept in and rested all day.

i feel pretty good today tho. feel better today than yesterday, and that's after 1.5 hr of jump rope. so i think jump rope is safe while i'm recovering.

03/13/2018

10:15 AM: 48 min @ {speed rope: 40 min} + {5 sec paused walking lunges: 8 min} /// paused was *rough*
- https://www.strava.com/activities/2210764091





03/14/2018

10:00 AM: very light progression: 1h23m @ {10:XX}
- https://www.strava.com/activities/2212936331

felt mostly ok during this. injury-issue started bugging a bit towards the end. then i felt awful the rest of the day and the next.


03/15/2018

09:00 AM: speed rope: 1.5 hr
- https://www.strava.com/activities/2214937315





03/16/2018

rest

felt pretty good today, so that's a good sign for jump rope.

LBSS

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Re: ADARQ's journal
« Reply #8750 on: March 16, 2019, 11:44:12 pm »
+1
bummer. you seem to be taking the AERS route though, which is good. heal quick my dude.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: ADARQ's journal
« Reply #8751 on: March 17, 2019, 12:35:40 am »
0
bummer. you seem to be taking the AERS route though, which is good. heal quick my dude.

thanks alot man. :highfive:

ya, definitely. can't mess with this. could get really bad if i do.

huge race this saturday.. seriously doubt i get healthy enough to do it. i've felt fine all day but, i imagine if i ran it'd resurface quick. dno tho. would be great if i'm good to go by sat - but not counting on it. will try and keep my fitness up without stressing it.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8752 on: March 17, 2019, 11:07:20 pm »
+1
feel so good today.. no sign of injury. that's most likely not the case, but the illusion of feeling healthy, is great.

turn sound on if you want to hear how fast my speed rope spins.. it's crazy.



after my 2 hour jump rope session, other than right ankle being a little achy felt amazing all day. got sunburned tho.

03/17/2018
- lots of icing, hamstring/glute and back.


diet:
- ate light but good
- a whole half gallon of grape fruit juice after the jump rope session....... HEH

10:55 AM: speed rope: 2hr ::: 120 min x ~140 SPM = ~17,000 turns /// last 20 minutes was brutal
- https://www.strava.com/activities/2220468119
- longest i've ever jump roped! :personal-record: (+30min?)






adarqui

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Re: ADARQ's journal
« Reply #8753 on: March 19, 2019, 10:42:25 pm »
0
03/18/2018
- morning: felt great
- evening: DOMS / calves (gastrocs) very sore

09:00 AM: very light progression: 30min ::: (dirt, felt great, hamstring improving)
- https://www.strava.com/activities/2222111102







03/19/2018
- soreness: calves improving but still sore
- rained all day too. made it easy to rest.

rest

adarqui

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Re: ADARQ's journal
« Reply #8754 on: March 20, 2019, 11:10:47 pm »
+1
03/19/2019

rest


03/20/2019
- feel kinda lame, but also feel like im healing up a bit more
- sacral spine/low back achy

09:30 AM: very light: 1h02m ::: (dirt/rocks, hamstring felt ok but no idea if it can handle more speed, low back achy)
- https://www.strava.com/activities/2226995728



good sign that my hamstring held up. felt it barely a few times throughout the day afterwards. hopefully this just triggers some extra strength/healing for saturday. still have no idea how i'm going to run a hard half on saturday.. i mean if it doesnt bug me i should be able to. if it bugs me i'll have to trot it out.

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Re: ADARQ's journal
« Reply #8755 on: March 21, 2019, 10:22:02 pm »
0
damn i'm 157 lb. lool.

behemoth.

03/21/2019
- sacral spine tender/achy

09:15 AM: speed rope: 40 min /// high tempo, tough
- https://www.strava.com/activities/2229362930





cranked up the rope speed kinda hard. lots of really fast blocks in there. so fast that i'd hope i'd mess up, but didn't, and just kept going. was funny.

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Re: ADARQ's journal
« Reply #8756 on: March 22, 2019, 10:23:56 pm »
0
rest.

felt good today.

well.. tomorrow i have a half marathon race. odds aren't in my favor that i'll be able to race the whole thing.. but who knows. we'll find out shortly. 6 AM race with a blood orange moon out, so if my hamstring is feeling ok i should run fast. i still feel like i'm in great shape. don't think i've lost much fitness at all.

i came in 3rd last year with 1:21-ish. it was one of my favorite races. i love all coral springs race, it's basically my back yard.

anyway. it's a race for people battling cancer etc.. so how I end up racing it, isn't a big deal in the grand scheme of things.

also: this week & last week's race I signed up for several months ago.. so, if my hamstring re-tweaks tmw, I don't have any races i've signed up for. I hope it doesn't tweak.. if it tweaks, i'm stopping immediately, no problem. If it doesn't tweak, i'm running hard. simple formula.

03/22/2019
- sacral spine tender/achy (not as much as yesterday)
- legs felt really good all day

LBSS

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Re: ADARQ's journal
« Reply #8757 on: March 23, 2019, 10:52:01 am »
+1
157 is a big jump, no? last i remember you were in the 140s. was the gain on purpose?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: ADARQ's journal
« Reply #8758 on: March 23, 2019, 11:27:39 am »
+1
yo!

157 is a big jump, no?

been slowly drifting up for a while now. so nah, not a big jump. but def heavy for me.

Quote
last i remember you were in the 140s. was the gain on purpose?

ya 147-149 in December probably. slow drift upwards. too many milkshakes :ninja:

nope not on purpose. I eat alot but usually my activity negates it. I've put in a ton of activity this year so, not sure why it's drifting up so consistently. I actually feel kinda "fat" right now. I mean compared to kenya-darq (139) and boxing/dunking physique.

i stopped looking at the scale a while ago .. only recently did it just because i felt heavy and wanted to see. Maybe not looking at the scale helps creep the weight up.

also i feel like there was a weight-surge after I started lunging. glutes/thighs def got bigger, but so did fat areas.

I like not looking at the scale, even if it potentially has some weight-related drawbacks. It's just another thing I don't want to obsess about.

I'm pretty sure those 10k PR's, 12k PR, and 12k+5k (total) happened w/ a bodyweight over 150. So i've been running ok with some more bodyweight on me. My 5k PR is still when I was 139-141 though (i forget, but it was low).

pc!

LBSS

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Re: ADARQ's journal
« Reply #8759 on: March 23, 2019, 12:14:58 pm »
+1
word, makes sense. just curious.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses