Author Topic: ADARQ's journal  (Read 636498 times)

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adarqui

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Re: ADARQ's journal
« Reply #8910 on: July 01, 2019, 12:02:52 am »
0
the one thing that annoys me about long holds, is that i don't really think they should even be "holds". maybe i'm naive but, most of these ROMs we struggle with, seems like there shouldn't be any resistive tension. ie, as if the limb should just be able to get into that position and feel loose and relaxed.

ie here i am relaxing slowly into this "stretch", that shouldn't even be a stretch. should just be able to put my limb in that position and that's it.

trying to figure some of that stuff out.

perplexing.



repost:

regarding the long stretch sessions: i've always liked them, but sometimes have gotten wrecked by them - so it turns out being a love/hate relationship. i'm starting to learn how to do them more safely.

but it also reminds me of that Goggins interview. he just felt so bound up, that he couldn't take it anymore, and started stretching for 2-6 hours etc. until finally he "unwound himself". i've felt similar for a long time.

i get very frustrated when i just make a "normal movement" and I feel so much tightness or literally tweak/strain something. it pisses me off beyond belief. trying to see if I can truly improve my flexibility/mobility for once.

I love this. Reminds me of the old Pavel relax into stretch where he would tell us pathetic Westerners that we didn't have the patience for long stretching that would yield incredible results lol. Also more recently Kit Laughlin has stuff on relaxed stretching that is along the same lines. Slow, relaxed stretching, keeping the belly relaxed, taking your time and never putting the body in any dangerous position.

yea! the "belly" is very important. i've found that if i'm breathing too rapidly, then i am not at all relaxed into the stretch.. i absolutely have to be breathing like normal, for me to be performing a "long hold" safely. if i'm not settled in properly, in many of the positions, i can feel my stomach going in/out too much due to more rapid breathing. when i'm nice and relaxed, i can't even notice it.

so that seems to be a very important point.

and ya, it requires lots of patience. i think my "long hold failures" always happen when i get impatient. ie, trying to achieve a ROM too quickly (forcing the ROM a bit). if instead, i simply achieve the ROM naturally, not forcing it at all, it feels much safer and more effective. this is why my stretch sessions are pretty long right now.. if i give myself 10-15 minutes to stretch, the likelihood of rushing the stretch is very high. if i give myself an hour or so, i can really ease into it.

also, i do most of these sessions with only a "night light", ie dark room, before bed. so it's kind of relaxing and helps me release some tension before bed.

i've been wearing my ear plugs too.. so it's kind of a combined flexibility/meditation session. I guess stretching sessions should be more like meditation, especially if you're doing "long holds". some holds I do, are definitely up over 5 minutes etc.. especially the glute/hip/sacral spine ones. occasionally some hamstring ones too etc.

i'm doing a "leg drain" right now, which is kind of a light hold for the hamstrings. i'm at 45 minutes right now. legs are starting to finally "fight it", which means i should probably end the session. going to stretch in a bit.


Quote
He's had some incredible results. I love the piriformis and pancake stretches for this and can spend considerable time in each and feel incredible.

ya same. i can really stretch glutes/piriformis/hips hard. hamstrings are delicate, but i can stretch them for a while too if i acknowledge i won't achieve as much rom. quads are on-off, sometimes i can stretch them for a long time, sometimes they fight back. i don't stretch calves as much, been thinking about maybe hitting them a bit more.


Quote
If I spend too long in couch stretch though my hip flexors and quads are killing me afterwards.

i have a few like that too, mostly adductor/groin related.

even a few seconds in some groin stretches can wreck me.. which is why i'm trying to loosen up that area as well now. making some progress but that seems to be a big problem area.. probably a source of lots of issues.

Quote
I like the diet reset too. There's something magical about not bowing to hunger and eating on your own terms.

yea for sure. feels awesome once you regain control.

Quote
Gone are the days where I dream of getting huge and I would much prefer to be 5-8kgs lighter than where I currently am given how much less stress the body takes at that weight.

hah nice. do it (slowly, safely) :D

adarqui

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Re: ADARQ's journal
« Reply #8911 on: July 01, 2019, 12:08:48 am »
+2
hills!

injury areas a bit "tight" after the run. felt fine during. legs feeling great it's nuts.



06/30/2019:
- morning bw: 153
- some light stretching throughout the day



11:15 AM: light: 52 min w/ {17 x "long" hills, ~3400m uphill} ::: (rocks, felt great) /// cut session short due to gnats - was ridiculous
- https://www.strava.com/activities/2492800669/overview
- https://connect.garmin.com/modern/activity/3799027110
- session cut short due to gnats.. everywhere. got in my eyes, mouth/throat, nose, all of my shirt/arms etc. finally had to stop near an hour. was brutal.
- was going to be one of my best hill sessions ever, felt great. planned on getting 10 miles of non-stop up/down hills (~200m hill).
- really decent splits too for a relaxed hill repeat session







11:15 PM: leg drain
- 45 minutes
- simultaneously a good stretch for hamstrings, especially an injured area on my right one - loosens it up / hits it



12:15 AM: stretch
- TODO: ~1 hour or so

adarqui

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Re: ADARQ's journal
« Reply #8912 on: July 02, 2019, 02:26:25 am »
+2
injury areas loosened up alot on the walk. some other stuff achy after (achilles/calves/feet), but basically to be expected - long walks are tough. legs/lungs/cardiovascular-sys feel pretty gr8 tho.



07/01/2019:
- morning bw: 153


10:00 AM: bw
- weak
- 3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 6



08:40 PM: light walk: 2h24m w/ {1 hour hills power walk} ::: (grass/dirt/rocks, dark)
- https://www.strava.com/activities/2496754038
- up/down hill mile walks @ sub-20. last week's walks were a few minutes slower, with more acid production in the legs.





that uphill walking gets tough. already in much better shape on the hills than 2 weeks ago. hill adaptations come so quickly.

no stretching or anything tonight. might even skip tmw's stretch & walk again as well. just giving the tissues a break. :ninja:

pc!

Coges

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Re: ADARQ's journal
« Reply #8913 on: July 02, 2019, 07:32:30 pm »
+1
Mate that was a dope stretching/diet post above. We all know I can't multi quote and don't have too much to add anyway so will leave it at that.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #8914 on: July 03, 2019, 12:41:35 am »
0
rest day.

did some deep tissue into my glute area while walking around slowly. got into that injury spot HARD. felt better afterwards. felt decent throughout the day. so today, it was just that one spot deep in there that i could feel.

no stretching again today. giving tissues a break. might do a light run tmw. or might rest more.

ate very light the last few days. hence the 151.

seeing my abs a bit again. they disappeared completely at 160+ lol.



07/02/2019:
- morning bw: 151
- both achilles achy/legs achy/beatup - long walks are intense (like i always say)

dinner:
- will try and log my dinners at least
- basmati rice + {sauteed asparagus + garlic} + avocado + salt + some roasted/salted almonds
- milk + some chocolate almonds afterwords while watching women's worldcup

10:00 AM: bw
- strong but relaxed
- 5-10sec paused dead hang ng pullups: BW x 5
- full dips: BW x 7

adarqui

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Re: ADARQ's journal
« Reply #8915 on: July 03, 2019, 12:42:19 am »
0
Mate that was a dope stretching/diet post above. We all know I can't multi quote and don't have too much to add anyway so will leave it at that.

:highfive:

hah thanks man! glad you liked it. ya i re-read some of it, glad I could express some of that coherently.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8916 on: July 04, 2019, 02:00:31 am »
0
light day. wanted to do a long run but, inhaling bugs caused me to stop. if u inhale one, it can make you cough violently while running.. feels scary.

got a haircut.
- first hair cut in years.. lol.



07/03/2019:
- morning bw: 151
- feel good
- injury area = achy/painful when i "test it" .. it's like i've made 0 progress when I test it.
- did some light stretch/position stuff on it while at work, loosened it up a bit.
- felt great during the light run .. have felt great afterwards as well.
- really want this thing to go away. i'm at the point where i legitimately don't care about racing again etc, just want to relax and enjoy running (which I basically can do right now), but not worry about light runs potentially causing damage to the injury etc. ie, just want it to disappear so i can run light knowing i'm doing something good for me, not something that could be preventing things from healing.

dinner:
- basmati rice + {sauteed red bell pepper + jalapeno} + avocado + salt, 2 chicken tenders

10:00 AM: bw
- strong
- 5-10sec paused dead hang ng pullups: BW x 6
- full dips: BW x 8

08:00 PM: light: 57 min ::: (grass/dirt/rocks) /// nose breathed the entire time due to bugs
- https://www.strava.com/activities/2502362399
- felt great
- nose breathing wasn't easy tho
- eventually it caused me to abdominal cramp
- if it hadn't, i had planned on running for 2-3 hours eeh.

adarqui

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Re: ADARQ's journal
« Reply #8917 on: July 05, 2019, 12:46:03 am »
0
did some stupid stretching last night. but on purpose. just tried to rip my leg off. surprisingly today, no worse, no better. this shit is mind boggling.



07/04/2019:
- morning bw: 151
- feel good
- injury area = achy/painful when i "test it" .. it's like i've made 0 progress when I test it.

dinner:
- sautee'd cauliflower + broccoli, avocado, salt, roasted almonds

02:00 PM: light walk + mod hill run: 2h04m w/ {2 mi hills, 12:33 first one} ::: (grass//dirt/rocks, intense overheat + crazy hot out = <3) /// first hill mile i did "power knee drive"
- https://www.strava.com/activities/2505112050
- hit that -20 performance condition on the hills........... lol. was overheating like crazy. brutal.







stretch/ice throughout the day.



12:45 AM: weird stretching
- about to do some weird stuff.



adarqui

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Re: ADARQ's journal
« Reply #8918 on: July 06, 2019, 01:43:26 am »
+1
some serious stretching last night.

~20 minutes or so long "hold", legs out to the sides, palms on ground, slowly changing leg width/hand position (left, middle, right).. i think this is an important one for me because it hits a few things simultaneously: adductors, hamstrings, back, glutes slightly.

afterwards, probably the deepest ive gone into hamstring stretches, and it wasn't forced at all. relaxed, long holds, like lying my chest onto my knee. wtf.

felt great all day (today = the next day).

did some SLIGHT tests of injury areas, didnt feel em`.

i imagine they'll pop up tomorrow .. but ya, relaxed some stuff in there.

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Re: ADARQ's journal
« Reply #8919 on: July 06, 2019, 01:48:31 am »
+2
rest day.

felt amazing.



07/05/2019:
- morning bw: 151
- calves tight from some 45 deg hyper "hold" i did mid-day. derp.
- glutes/hips/hamstrings/quads/upper feel crazy good tho.

dinner:
- sautee'd red pepper + jalapeno, basmati rice, avocado, roasted almonds, 1/2 egg sandwich on a bagel

10:00 AM: bw
- strong
- 3sec paused dead hang ng pullups: BW x 7
- full dips: BW x 8

07:45 PM: light walk: 1h ::: (concrete, hr very low)
- https://www.strava.com/activities/2507464907
- 86 avg .. had a sweatshirt on too.. damn.







tmw = something long in the heat, hopefully.

adarqui

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Re: ADARQ's journal
« Reply #8920 on: July 07, 2019, 01:34:50 am »
0
felt great today. didn't test injury area again. it's feeling good so, kind of afraid to test it. i mean i did some small tests, felt fine.. so that's a good sign. but didn't really "sit into it" which really brings it out.



07/06/2019:
- morning bw: 152
- calves still a little tight
- hamstrings a little tight

dinner:
- lunch: basmati rice + an avocado + salt/pepper
- ate really light today, even with so much running. had oj/banana for bfast, milk/bananas etc for dinner.

12:15 PM: light: 1h41m ::: mostly grass, great area to run /// got lost a few times 😎
- https://www.strava.com/activities/2509662063
- felt great
- not as hot as i wanted... a bit cloudy, storms brewing. still hot, but wanted the scorch.
- amazing run.. most of it on grass, going in only two directions (up and back). took a few small detours but, i think you can run ~5 miles in one direction at this park i ran at, on grass. incredible.
- i really love this park. more on that later!





look at how much green I ran on... ^^^ incredible.  :wowthatwasnutswtf:

if i lived around there.. when healthy, i could put in some SERIOUS mileage, much more easily: because it's not me doing tons of loops or up & back 1km's etc.. it could literally be two up & back's to get 20 miles in.

adarqui

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Re: ADARQ's journal
« Reply #8921 on: July 07, 2019, 01:49:40 am »
0
bruh look at my food spend so far this year, according to my bank spend summary:

2019-01: 1,118
2019-02: 1,107
2019-03: 736
2019-04: 941
2019-05: 816
2019-06: 527
2019-07: let's see if i can get it under 500! lol.

pretty crazy tbh.. i've mentioned in my log before, i spend most of my money on food. (it bugs me, spend so much on food)

that quick summary shows me getting fat in Jan/Feb. I got hurt Feb 16+. Then I got hurt more in late feb/mach etc. Towards the end of April, I hit 163 lb & the food spend was almost back up to 1k, with much less running.

with very strict eating for most of May and all of June, i'm back down to 151 lb in July.

dno kind of interesting.

if i got my avg monthly food spend from 1100 to 500, i'd save $7,200+ a year.. lmfao. insanity.

the biggest change in June, was a change in my grocery shopping: ie, buying groceries, but making sure I empty out my entire fridge before getting groceries again. For example, that's why today for lunch all I had was basmati rice + an avocado.. it's basically all I had left. I have two potatoes tomorrow & some gouda/cheddar jack cheese/butter: so I might not even grocery shop tomorrow either. I just keep trying to string it along for as long as possible and eat every ounce. In fact, I still have orange juice, grape fruit juice, some bananas, and milk. So I could probably extend it until Tuesday or even Wednesday. It's kind of fun trying to do that.. :ninja:

my last grocery shopping trip was basically:
- a ton of bananas
- jugs of milk
- oj
- grapefruit juice
- 3 potatoes
- 4 jalapenos
- 2 red bell peppers
- 1 green bell pepper
- basmati rice
- garlic
- milk chocolate almonds
- roasted/salted almonds
- asparagus
- corn (the corn might be getting bad.. so i might have to throw it out unfortunately, screwed that up)
- 8 avocados (lool)

 :ninja: :ninja: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8922 on: July 07, 2019, 02:06:14 am »
+2
that area I ran today was part of a little experiment. I've always loved running at this park, but wanted to see more of the area. It's impressive, basically 3 parks strung together where you can run on grass for pretty much all of it (~5 mi in one direction) - a runner's paradise for a Floridian. And it's near the everglades, so theoretically you can trek across some path and get to the everglades, and run on the embankment etc.. (which is kinda scary, but people do it - mostly cyclists ride out there).

in addition to that, it has nature areas (boardwalk-ish stuff throughout some forests), tons of lakes/canals, a water park, 3 dog parks, an amphitheater, and they hold state h.s./college XC meets there.

pretty sick.

it's a really beautiful area.. and unfortunately very expensive. but an affordable option pops up occasionally, luckily.

so long story short.. i'm trying to find a place out there. it's all homes near the park, no apartments etc.. so i've actually been looking to rent a house.

tried touring a few but they got rented out. going to tour one tomorrow which I actually like better than the other two. the back yard (beyond the fence and small canal) is basically right on the "everglades" (a huge portion of land which leads directly to the everglades).

i've checked out some apartments near work, "big city" life just isn't for me -> especially with two very active dogs. It's only slightly cheaper too.. the apartments near the beach (near my work) are pretty expensive. I hated having to use an elevator, and hearing the sounds of the city -> music from various restaurants, traffic, etc. Down by the swamp, you hear bugs/birds/nothingness, it's great.

so instead of finding a spot near work, i'm trying to find a spot near the swamp (20 min from work lmao, which is still closer than I am now (40 min)). i want to heal up, and just run/relax out there. lots of peace & quiet, not much traffic at all, safe, dog friendly, etc. If I lived out there & my injuries were healed, I could get my mileage way up very safely (all soft surfaces) with tons of visual stimulation because of how many different grass spots you can run.

i've been obsessing about this for a month or so.. want to find something soon & setup shop.

also, no roomates/living with family members etc. just me, 2 pups, and some long overdo relaxation.

 :ninja: :ninja: :ninja: :ibrunning:

#lifestuff

 :derp:

Joe

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Re: ADARQ's journal
« Reply #8923 on: July 07, 2019, 01:09:25 pm »
+1
that area I ran today was part of a little experiment. I've always loved running at this park, but wanted to see more of the area. It's impressive, basically 3 parks strung together where you can run on grass for pretty much all of it (~5 mi in one direction) - a runner's paradise for a Floridian. And it's near the everglades, so theoretically you can trek across some path and get to the everglades, and run on the embankment etc.. (which is kinda scary, but people do it - mostly cyclists ride out there).

in addition to that, it has nature areas (boardwalk-ish stuff throughout some forests), tons of lakes/canals, a water park, 3 dog parks, an amphitheater, and they hold state h.s./college XC meets there.

pretty sick.

it's a really beautiful area.. and unfortunately very expensive. but an affordable option pops up occasionally, luckily.

so long story short.. i'm trying to find a place out there. it's all homes near the park, no apartments etc.. so i've actually been looking to rent a house.

tried touring a few but they got rented out. going to tour one tomorrow which I actually like better than the other two. the back yard (beyond the fence and small canal) is basically right on the "everglades" (a huge portion of land which leads directly to the everglades).

i've checked out some apartments near work, "big city" life just isn't for me -> especially with two very active dogs. It's only slightly cheaper too.. the apartments near the beach (near my work) are pretty expensive. I hated having to use an elevator, and hearing the sounds of the city -> music from various restaurants, traffic, etc. Down by the swamp, you hear bugs/birds/nothingness, it's great.

so instead of finding a spot near work, i'm trying to find a spot near the swamp (20 min from work lmao, which is still closer than I am now (40 min)). i want to heal up, and just run/relax out there. lots of peace & quiet, not much traffic at all, safe, dog friendly, etc. If I lived out there & my injuries were healed, I could get my mileage way up very safely (all soft surfaces) with tons of visual stimulation because of how many different grass spots you can run.

i've been obsessing about this for a month or so.. want to find something soon & setup shop.

also, no roomates/living with family members etc. just me, 2 pups, and some long overdo relaxation.

 :ninja: :ninja: :ninja: :ibrunning:

#lifestuff

 :derp:

Sounds so nice. I sometimes get a bit overwhelmed living in a big city, and even though where I am is pretty quiet as far as relatively central London goes, I miss proper quiet. Hope I can move out to the country side one day.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #8924 on: July 08, 2019, 12:38:29 am »
0
another run day. feeling pretty good. not testing my injury too hard, but feels good.


07/07/2019:
- morning bw: 150 -> almost back under 150
- calves still a little tight

dinner:
- dinner: 2 baked potatoes with butter/salt, gouda on one, cheddar jack on the other

01:00 PM: bw
- strong
- 3-5sec paused dead hang ng pullups: BW x 8
- full dips: BW x 9

05:00 PM: light hills: 1h18m {23 x total up/down, 1187 ft} ::: (rocks, felt great) /// a long way from 3000ft
- https://www.strava.com/activities/2513258467
- damn good run.
- wanted to do 10 miles but.. was kinda dead mentally by 8.