Author Topic: ADARQ's journal  (Read 1622087 times)

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adarqui

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Re: ADARQ's journal
« Reply #8790 on: May 10, 2019, 01:56:50 pm »
+1
been analyzing October 2018 for a while now. can't wait to get back to a less intense variation of that. plan on cranking hard all summer.

need to get 100% first.

2:49 1km PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/8445/

https://www.strava.com/activities/1922554633/overview

man that's moovin.

regarding "less intense" variation. it'll simply be: high frequency speed but, not 2x in a day and not back2back days. and more relaxed speed without going for PR's etc. this way I can extend it out for a longer period of time.

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Re: ADARQ's journal
« Reply #8791 on: May 11, 2019, 12:46:58 am »
+1
old photo. looks cool.


adarqui

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Re: ADARQ's journal
« Reply #8792 on: May 11, 2019, 01:06:54 am »
0
legs still toast, but improving.

would like to do speed tmw night.

let's see.

05/10/2019

09:50 AM: very light: 22min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2357444463
- 1.83 mi 12:05 /mi 22m 10s

10:15 AM: bw
- strong
- 5+ sec paused dead hang ng pullups (5), full dips (5), standing single leg hip abductions (30e), standing single leg raises (20e)

extremely light: 42min ::: (concrete) /// i think i can run slower (w/ normal form)
- https://www.strava.com/activities/2356276557
- 3.51 mi 12:01 /mi 42m 13s

adarqui

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Re: ADARQ's journal
« Reply #8793 on: May 12, 2019, 01:26:56 am »
+1
speed lyfe.

crazy how i could hit this 2:58 km tonight - while being injured/coming off injury.. i remember in 2017 when I couldn't do it for the life of me. lol.

05/11/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.70 mi @ 3:20 (4:48 min/mi), 1km split = 2:58 (4:47 min/min)} ::: (grass, spikes) /// felt great. first sub3-1km of 2019... 8|
- https://www.strava.com/activities/2360228967
- https://connect.garmin.com/modern/activity/3640072412
- https://www.endomondo.com/users/26420622/workouts/1317358240
- 0.70 mi @ 3:20 (4:48 min/mi)
- 1km split = 2:58 (4:47 min/min)

i did that at < 200 SPM......... that's kind of nuts. didn't expect that. all the crazy slow running is paying off.

used the "throw the lob and go get it" technique. usually works well.







right glute/hip/hamstring bothered me slightly warming up .. but, needed to actually loosen up a bit, then it was fine. didn't feel it at all during the hard effort - which is good. also, not feeling it too much (but slightly) afterwards. ALSO, trying not to mess with it. instead, just icing the area - no stretching.

would like to hit some speed on monday & wednesday too.. sooo.. need to stay fresh.

feel pretty good, but cant wait until i'm 100%. slowly and hopefully surely.

peace!

adarqui

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Re: ADARQ's journal
« Reply #8794 on: May 13, 2019, 01:52:47 am »
+1
quick journal before i pass out and die.

worked all day. one of those big weekend deployments. made sure to watch basketball tho & drink a milkshake. :ninja:


05/12/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

11:30 AM: very light overheat: 58m @ {HR progression at the same pace} ::: (concrete, long compressions+pants+long sleeve+sweatshirt)
- https://www.strava.com/athletes/15557254
- only lost like 7 lb water but it seemed brutal.






afterwards, ate 5 grapefruit while in the pool. such an epic combo. heat running -> grapefruit + pool.

adarqui

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Re: ADARQ's journal
« Reply #8795 on: May 13, 2019, 10:56:41 pm »
0
speed day! felt pretty good.

05/13/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)} + {12 x strides} ::: (track, spikes) /// apparently too scared to run less than 1s faster.
- https://www.strava.com/activities/2365585032
- https://www.endomondo.com/users/26420622/workouts/1318531120
- https://connect.garmin.com/modern/activity/3646382557
- 0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)







sub3 km #2 slips out of the fingertips. :ninja:

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Re: ADARQ's journal
« Reply #8796 on: May 13, 2019, 10:58:32 pm »
+2
i should probably try to do a "safe sub5 mile" attempt on wednesday.. not sure yet.

safe sub5 = 5:0X pace until last lap then burn it out.

might do a mile race saturday soo... if i do, that'd probably be a good strategy.

ie: sat = speed, sun = light, mon = speed, tues = light, wed = speed, thurs = light, fri = light, sat = race.

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Re: ADARQ's journal
« Reply #8797 on: May 15, 2019, 11:54:17 pm »
0
yesterday:

05/14/2019:

09:55 AM: very light: 19 min ::: (concrete)
- https://www.strava.com/activities/2366829948

10:15 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 6
standing single leg abductions: x 30
standing single leg raises: x 30

evening lacrosse ball deep tissue:
- 1 hour
- really dug in deep, mostly hip/glute/quad/tfl/itb/sacral spine area
- felt alot better after
- (also felt significantly better the next day - wednesday)

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Re: ADARQ's journal
« Reply #8798 on: May 15, 2019, 11:59:33 pm »
+2
05/15/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4

09:55 AM: very light: 11 min ::: (concrete)
- https://www.strava.com/activities/2369646254

07:00 PM: mod speed: {1 mile @ 5:09, tried staying relaxed} ::: (track, spikes) /// my best mile of 2019 - smh. lol.
- https://www.strava.com/activities/2371120272
- https://www.endomondo.com/users/26420622/workouts/1319632704
- https://connect.garmin.com/modern/activity/3652796036
- mile: 5:09
- 1km split: 3:12

body felt good (injury area especially) but felt kinda stale today. HR up higher than usual - probably due to caffeine.







ok so.. 2 days rest (very light runs) then a mile race saturday (most likely).

will I get 4:5X ??? I doubt it. but will probably try.. :ibrunning:

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Re: ADARQ's journal
« Reply #8799 on: May 17, 2019, 12:41:02 am »
0
rest day.

trying to get as much "healing" (for saturday) as possible for some of my issues.

also iced my sacral spine/hip major in the evening.



05/16/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4

10:00 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 10
standing single leg abductions: x 30
standing single leg raises: x 30


09:30 PM: ice
- great
- sacral spine + right hip

adarqui

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Re: ADARQ's journal
« Reply #8800 on: May 18, 2019, 12:36:44 am »
0
another rest + ice day.

feeling decent. mile race tomorrow, most likely. :ibrunning:


05/17/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4



AM & PM ice. mostly sacral spine + right hip.

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Re: ADARQ's journal
« Reply #8801 on: May 18, 2019, 10:45:20 pm »
+2
3rd OA at the mile race today. overall ran slow, but had some good segments in there.

ran so slow I couldn't even update my statline tracker! :<

EDIT: FU*K THAT I'M PUTTING 5:1X ON THERE, but not 3:1X KM.

Flagler Mile: 3rd OA @ 5:18

1st OA was a h.s. kid and he managed to get 4:55, good stuff.



05/18/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 2 + 0 + 1 + 2 = 6



10:30 AM: small "shakeout" @ 10 min
- https://www.strava.com/activities/2377460961



01:00 PM: Flagler Mile: 3rd OA @ 5:18. lol /// watch lied to me about the opening pace hah /// leg held up but def felt it meh
- https://www.strava.com/activities/2378125024
- https://www.endomondo.com/users/26420622/workouts/1321215292
- https://connect.garmin.com/modern/activity/3661228510
- saw some other gps's, looked to be 0.02 mi long, so 5:12 estimated
- hot race, people were wrecked, 90+ heat index.

injury area bothered me a bit during warmup, but NOT during the race. and it didn't tweak. so that's a good sign i guess, especially considering i hit some good speeds.

from 2.20 mi to 2.60 mi (~0.40 mi) I was probably like 4:4X min/mi pace - fastest pace 4:22 lmao. fell off hard after that. then got it back a bit later. then coasted it out once I had 3rd locked down.

started off WAY TOO FAST. didn't plan on doing that either. also, didn't think i was capable of starting off that fast given my leg issue - it's very hard for me to hit 4:2X-4:3X pace right now.





sustained 4:XX until that 4:58, then after that, shot up to 5:4X etc, then back down to 4:5X-5:0X, then 5:1X etc.






adarqui

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Re: ADARQ's journal
« Reply #8802 on: May 18, 2019, 10:50:37 pm »
+1
after the race i got french onion soup, a burger, and a milkshake.

this french onion soup was SOLID.



also got these today. "special edition" Colorado Buffalo's XC, Nike Victory 3 Spikes:


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Re: ADARQ's journal
« Reply #8803 on: May 19, 2019, 10:36:34 pm »
+1
05/19/2019:

11:20 AM: 1.5 hour basketball dribbling + 50 min light run
- https://www.strava.com/activities/2381097968

surprise, I can still dribble & shoot good. actually not surprising. :ninja:

trying to convince myself to do a basketball dribbling/layup session at leat 1x/wk. I did it for the "chiropractic" effect that it usually gives me.. i go through so many "weird movements" when i dribble, that it usually loosens up my back/hips/legs/shoulders etc. soo.. i really need to keep it in the mix.

it's cool how different the HR data looks during the basketball segment.




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Re: ADARQ's journal
« Reply #8804 on: May 19, 2019, 11:51:45 pm »
+1
oh ya. this morning i was 163 lb. :derp: :trollface: