Author Topic: ADARQ's journal  (Read 627803 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8865 on: June 12, 2019, 11:43:53 pm »
0
legs sore, but not nearly as sore as last time after lunges.

regardless, took the day off.

forgot to mention: think i have a small thorn in my bigtoe. fuuuuk. havent been able to get it out yet.


06/12/2019:
- glutes/quads sore

09:30 AM: bw
- strong!
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 9

12:00 AM: glute stretching
- felt good
- also some small manual mfr on right glute/hamstring origin

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8866 on: June 14, 2019, 12:50:52 am »
0
slept in/woke up late. so didnt run.

dgaf tho. glutes/quads sore.

06/13/2019:
- glutes/quads sore

08:30 PM: bw
- ok
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8



glute stretching throughout the day. also some quads.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8867 on: June 14, 2019, 01:18:11 pm »
+1
U20 championships in Miramar FL, 2019-06-21 through 2019-06-23.

To see all of the good stuff, i'd have to go Sat & Sun, 4:30 PM.

http://www.usatf.org/Events---Calendar/2019/USATF-U20-Outdoor-Track---Field-Championships/Schedule.aspx



There's a track meet on 2019-06-21 i'm hoping to be able to do (1600m).

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8868 on: June 14, 2019, 11:37:23 pm »
+1
damn my legs felt crazy strong today.. held back tho, because i might want to go hard tmw morning. might run a hard 1km tmw.

this "careful lunging" is making my legs/glutes feel very strong (like usual when I do them).

I did that floor toe touch for a long time (after last thurs track session) and it flared up the injury. Knew I shouldn't have done it but, was annoyed that I was feeling pain holding that position. I'm dumb sometimes, is what it is. It's kinda hard for me not go into that position, because i usually do it when throwing dog toys - so it's easy for me to reach down and stretch hamstrings etc, then feel the tweak, get pissed, and stretch it harder. lmao.

Anyway, lunges are strengthening everything up, instead of making things worse, so that's good. Just trying to run less and take more rest days to try and get this shit to disappear. Might have some long-term damage in there (sacral spine/glute insertion/ham origin/hip) tho so, who knows.

06/14/2019:
- legs felt great

09:30 AM: light progression: 18 min @ {9:0X to 5:3X} ::: (grass/dirt/rocks, HR very high today)
- https://www.strava.com/activities/2449335054
- 2.25 mi 7:51 /mi 17m 41s
- hit a decent pace very easily, felt great.
- HR was high af tho..

+ some sacral spine/hip stretching afterwards






07:30 PM: bw
- ok
- 3sec paused chinups: BW x 6
- full dips: BW x 8



11:30 PM: stretch
- glutes/sacral spine/hips

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8869 on: June 15, 2019, 09:50:30 am »
+4
legs feeling gr8. outside throwing dog toys before going for a run.

starts pouring, figure i'll wait it out under patio-ish umbrella. feet start stinging.

LIT UP BY FIRE ANTS.

lmfao.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8870 on: June 15, 2019, 11:46:50 pm »
+1
other than the fire ant incident, feel great today. legs feeling so light/strong/explosive.

the glute/hip/low back stretching is definitely loosening me up. that's my main focus now with stretching: not hamstrings, quads, or anything else. simply hips/glutes/low back. I figure i'll focus more on one area and see if I can really loosen stuff up in there.

injury areas still have several small tweaks in them, so trying to avoid movements that trigger those tweak feelings. also, did some manual deep tissue on some spots. it provides instant-temporary relief.

06/15/2019:
- legs felt great
- morning bw: 156

10:20 AM: hard speed: 1h10m @ {5 x strides} + {0.41 mi @ 4:48 min/mi} + {5 x faster strides} ::: (grass/mud/flooding, spikes) /// lit up by fire ants this morning
- https://www.strava.com/activities/2452219542
- https://connect.garmin.com/modern/activity/3750141632
- 6.75 mi 10:24 /mi 1h 10m
- 5 x strides: 4:4X-4:5X
- 0.41 mi @ 4:48 min/mi (decent for mush running, maybe)
- 5 x faster strides: 4:5X down to 4:2X (4:18 min/mi top)
- good speed today, lunges doing their magic
- it's been hard for me to hit those paces (while injured) over the last few months.. body wouldn't let me do it. body still feels like it's holding back but noticeably have way more power, quads feel alot stronger lately.







stretching/self deep tissue
- throughout the day
- stretching: glutes/hips/low back
- low back stretch (also hips) via assisted (hand support) deep wide squat - gets my sacral spine & hips real good



plan:
- sunday: AM: speed again, evening: 20+ minutes of lunges
- monday: rest
- tuesday: AM: light, evening: 5+ minutes of uptempo lunges
- wednesday: light
- thursday: light
- friday: 1600m @ track meet? would love to get in a race.

want to do speed again tomorrow. might hold back more and hit a mile. depends on how muddy/flooded the field is tho.

feeling good atm.. think i could hit speed again safely tomorrow.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8871 on: June 16, 2019, 11:04:44 am »
0
there goes that idea (morning speed). lightning and tons of rain this morning.

slept in instead.  :ninja:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8872 on: June 17, 2019, 12:21:58 am »
+1
speed work rained out (lightning etc).

hit my lunges hard. man that was brutal. legs feel so good tho. to celebrate, I got a milkshake afterwards.

06/16/2019:
- legs feel great
- injury areas reveal themselves during the standing toe touch
- morning bw: 157



lots of light hip/glute stretching throughout the day



06:15 PM: lunges: 800 in 27 min
- https://www.strava.com/activities/2456354195
- 27 minutes, 9 more than last session
- 800 lunges, 200 more than last session
- absolute toast by the end
- HR on my watch was "broken"
- each 100 got slower: first 100 was 3:02, last was 3:52
- should be able to get 30 minutes soon (maybe next week)





11:30 PM: 45 minutes of lacrosse ball/foam roller
- painful, felt great afterwards though

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8873 on: June 18, 2019, 01:08:49 am »
+1
glutes sore af.


06/17/2019:
- glutes/quads very sore
- morning bw: 156



ate a ton of carbs (eggy pasta) for dinner. also some milk chocolate almonds.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8874 on: June 18, 2019, 11:57:32 pm »
+1
glutes still sore af.

injured area sore af.

but legs feel fu*king great.

incredible how i did speed work and hard runs after high volume lunge days.. i was (am) an idiot. takes me 2 days to recover properly right now from them, if i play it safe (appropriate).



06/18/2019:
- glutes/quads very sore
- morning bw: 156

ate a ton of carbs for dinner again.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8875 on: June 20, 2019, 12:31:40 am »
+2
legs felt great.

injury area bugged me alot yesterday, then shortly after journaling last night, it disappeared completely.

felt good in the morning. felt good during the run. felt it a little several hours after.

no stretching or anything (including the last few days). going to take it ez and maybe do a track meet friday. there's only one guy signed up for the 1600m tho so far.. and entries close later today. lol.



06/19/2019:
- no soreness, feel great
- morning bw: 157



10:00 AM: light: 18 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2463099868
- 1.84 mi 9:39 /mi 17m 46s
- felt really good






ate a ton of carbs for dinner again.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8876 on: June 21, 2019, 12:42:45 am »
+1
legs feel amazing.

injury area a little at times.

signed up to run 1600m at a track meet friday night. fun, says 96 F heat index predicted. lulz.



06/20/2019:
- no soreness, feel great
- morning bw: 157



10:00 AM: light: 18 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2465776832
- 2.12 mi 8:38 /mi 18m 19s


LBSS

  • Hero Member
  • *****
  • Posts: 11590
  • plugging away...
  • Respect: +6358
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8877 on: June 21, 2019, 06:43:31 am »
+1
what time you shooting for in the 1600?

also it's gonna be 102 here tomorrow. debating whether to try to run in it, maybe mid-morning.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8878 on: June 21, 2019, 09:58:56 am »
0
what time you shooting for in the 1600?

if a bunch of fast people show up, want to hit a hard 1km.

but, don't think anyone will sooo.. if that's the case, i should probably try to < 5 it.

I feel like I have 4:5X in me, even on the low mileage recently. will be curious to see if i can do that given my recent training.

last year I ran a solo 4:59 1600m in a track event in similar heat, mid-day, it was a weird experience. i held back good and ran it very smart. in different shape now but, still feel powerful.



Quote
also it's gonna be 102 here tomorrow. debating whether to try to run in it, maybe mid-morning.

do it. just run slow & relax. ;f

pc!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8879 on: June 21, 2019, 09:36:49 pm »
0
Second str8 track meet (last one, last summer) where i ran 1600m solo..

After first lap today i was like, man this is stupid, and just jogged it out.

Next track meet i'm doing 100m, 400m, 200m. Those folks r having so much fun. Most heats are pretty full too.

bleh. was bored out there tonight. i don't get bored too often. not the best sign. :ninja: