Author Topic: ADARQ's journal  (Read 629061 times)

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adarqui

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Re: ADARQ's journal
« Reply #9015 on: September 07, 2019, 01:17:15 am »
+1
rest.

up late, because i was watching the second half of the diamond league finals. sifan hasan & cheruiyot are such beasts.

also made an awesome cookies & cream milkshake tonight.. blender ftw.


09/06/2019

147

soreness:
- calves a ton (left mostly)
- left glute (alot), right glute

legs wrecked (sore). calves very sore, left especially.

injury area feeling bad.

self massage:
- dug deep

pool stretch + normal stretch:

did some hardcore stretching in the pool, then did more afterwards. hit it very good with a bent over toe touch for ~15 minutes. made sure i felt all of the tension in my sacrum. felt great after. will probably feel bad tmw. who knows.

calfs are jacked. really cranked it up yesterday. 4:3X-4:4X paces etc. def freaked them out a bit.

wanted to run again sunday but, looking more like monday or tuesday.

pc!

adarqui

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Re: ADARQ's journal
« Reply #9016 on: September 07, 2019, 05:08:52 pm »
+2
retail story:

boss ordered me a grill (house warming gift). pretty cool.

start putting together the grill: broken part.

go to home depot, get a replacement.

get home. putting it together, another broken part.

go to home depot: they tell me i have to send it to Weber.....

im like fuck that, i just want to return it. so, I return it and get a $500 store credit (god damn!!)..

so then, i find that grill is actually the best one in that size, it's stainless steel... and they dont carry that one in stores. so, I decide to just re-order that one, and have them assemble it for me.

they ring it up online, $138.................. WTF? The $500 grill, i got it for $138........ seems like a mistake. I told them multiple times, this can't be right.. and they were like "same product, we don't know why it's that much cheaper but you just saved alot of money"

so now i have like 350+ on this gift card :goodjobbro:

boss said to just buy whatever with it. he couldnt believe it. sounds like a mistake in their system.

no way that grill is $138.. the one in store, cast iron (less quality), is $450. everywhere online this model is $499.

so after 4-5 frustrating hours with this grill.. it might have worked out. hah.

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

adarqui

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Re: ADARQ's journal
« Reply #9017 on: September 08, 2019, 02:03:45 am »
0
rest

injured area felt great all day. that stretch i did last night hit it really good. think it helped alot.



09/07/2019

147

soreness:
- calves a ton (left mostly)
- left glute (alot), right glute
- injured area: felt great all day

adarqui

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Re: ADARQ's journal
« Reply #9018 on: September 08, 2019, 02:26:41 am »
+1
putting the 45 deg hyper to good use:





potted this lemon grass plant, was getting too big:





i tied it up with a piece of lemon grass........  :ninja:





dno why but i really love this. so i bought it. cool dish towel. looks like ascii art.


adarqui

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Re: ADARQ's journal
« Reply #9019 on: September 10, 2019, 12:54:34 am »
0
loosening up adductors considerably lately, mostly because of the ability to do it in the pool. right one still overly tight tho.

09/09/2019:

147

injury areas tightening up as the days go on.

AM: pool stretch
- intense

PM: pool stretch
- more intense

long stretch:
- bent over toe touch: ~15 minutes

trigger point release (attempts): 1.5 hr w/ lacross ball
- all right glute/piriformis etc
- extremely tender
- dug into it good but, way too tender

LBSS

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Re: ADARQ's journal
« Reply #9020 on: September 10, 2019, 08:47:18 am »
+1
i think because of the grill thing you have to root for the falcons now. (arthur blank owns home depot and the falcons.)
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 #9021 on: September 10, 2019, 09:57:57 am »
0
i think because of the grill thing you have to root for the falcons now. (arthur blank owns home depot and the falcons.)

but i hate home depot. can't ever find any1 there to help you. and when you do, often times they are trying to get rid of you.

nothing but bad experiences at home depot... :D

boo falcons.

adarqui

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Re: ADARQ's journal
« Reply #9022 on: September 10, 2019, 11:59:19 pm »
0
more crazy pool stretching

09/10/2019:

147

injury areas tight today, but loosened up after intense pool stretch

dinner:
- epic smoothie, best one ive made thus far:
- 1.5 cups milk, almond butter, 2 x banana, flax seeds, coconut shavings, honey, and lots of cinnamon stick pieces (which I blended earlier to make "powder")
- soooo good.

PM: pool stretch
- intense
- focused mostly on int rot glute stretch
- loosened up alot after this

adarqui

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Re: ADARQ's journal
« Reply #9023 on: September 12, 2019, 01:21:00 am »
0
quick run session.

oh.. i never posted a photo of my milkshake. ooooh can't wait to make another. maybe this weekend. and this time, with peanut butter oreos :D  :ninja: :P :-*





09/11/2019:

145

injury areas tight today.

stretching/self trigger point throughout the day
- legs beat up

08:20 PM: 42min w/ {2:20 @ ~5:1X} ::: (roads)
- didnt expect to run good, legs/injury areas beat up .. but actually ran decent
- turns out there's some segments around here. might take a few down for fun. :ninja:





12:00 AM: intense single leg loaded stretch
- kinda like a R-SLRDL, and then force my leg straight after it starts fatiguing (a few minutes in), then force it straight and hold that until i'm toast.
- feels good
- really yanks at some tight spots & gets my sacral spine

adarqui

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Re: ADARQ's journal
« Reply #9024 on: September 12, 2019, 09:48:10 am »
0
that loaded "stretch" i did last night might be a miracle, we'll see.

it was pretty intense, and since doing it, injured areas have not complained at all. i mean it basically pulled the exact muscles involved "apart". was kinda psycho but it makes sense. stuff usually tightens up again soon after, or def the next day .. and especially after sitting for a while (computering). so, curious to see how this responds now. so far so good.

adarqui

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Re: ADARQ's journal
« Reply #9025 on: September 13, 2019, 12:50:32 am »
0
that miracle-stretch last night did the job so far.. feeling pretty good still. no real sign of re-tightening yet.

plz just relax & let go thnx.

up late because i kinda broke production earlier.. fml. :< fixed quick but took a while to recover everything that went "down the drain". got most of it back.

09/12/2019:

144

dinner:
- huge smoothie: 2 cups milk, 2 x banana, flax seeds, coconut shavings, lots of almond butter, cinnamon, honey
- then finished more almond butter out of the jar, with some more milk
- "stuffed"

09:00 PM: slight pool workout
- very light, just a few things in there .. ie some arm swimming for a few mins etc.

adarqui

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Re: ADARQ's journal
« Reply #9026 on: September 13, 2019, 12:54:25 am »
0
also since CoolColJ (yo man!) just posted (re intermittent fasting), i forgot to mention i've been on about a week of ~24 hour fasts. ie, no food until dinner.

why the bodyweight weight is dropping again recently.

feels so good.

will lol if i can get under 140 & crazy lean without any real run volume/exercise.

:ibrunning:

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Re: ADARQ's journal
« Reply #9027 on: September 14, 2019, 12:07:40 am »
0
rest

some intense loaded stretching, right leg/hip/glute/sacrum.

09/13/2019:

143

dinner:
- bleu cheese burger + cookies & cream milkshake
- was good .. but i feel much better when i keep it "vegan"

09:00 AM: slight pool workout
- ez

10:00 PM: slight pool workout
- pitch dark + full moon + some rain + lots of wind
- awesome

adarqui

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Re: ADARQ's journal
« Reply #9028 on: September 14, 2019, 12:10:02 am »
0
got my NB Fuel Cell 5280's in........... man they feel weird.. but not nearly as weird & awful as the Vapor Fly 4%'s, so this is a great sign.

they also feel very fast.. keep you on your mid/forefoot and have a pretty hard sole, but are still fairly light.

they seem to force you into pronation more though, it's a bit weird.. i imagine it'll feel a little different when you're running at higher speeds tho.

the laces are kinda odd, and super thin. shoes fit like a glove tho.

plan to break them in sunday! might steel a segment around here for fun.. dno. :ninja: :ibrunning:

oh also: they have glitter on them. teh fuq? they look cool tho.

adarqui

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Re: ADARQ's journal
« Reply #9029 on: September 15, 2019, 12:35:51 am »
0
mega lawn mow: > 3 hours. very fun tho. 144 before, 141 after (including drinking a gallon jug of water).. damn that's some serious water loss. :wowthatwasnutswtf:

gallon of water = ~8 lb so: 141 lb - 8 lb = 133 lb. :o :o :o /// -11 lb water loss. forgive me if my math is janked up. bout to sleep. :ninja:
 
09/14/2019:

bw: 144

dinner
- stir fry, big shock: red & green bell pepper + jalapeno + 2 x red chili pepper, basmati rice, lots of salt
- very spicy. was great.

03:00 PM - 06:45 PM: lawn mow (fasted)
- took a break after doing the back yard and guzzled down nearly a gallon of water. lmao. was really hurting: hot af & tons of effort for ~2 hours.
- made the mistake of putting my push-reel mower down from 3" cut to 1" cut.
- 1" just makes it way too hard.
- so after gutting through it for the back yard, i finally moved it to 2" for the front yard. could barely cut anything in the front, until I adjusted it to 2". then it was fine. still tough but normal.

pool stretch
- deepest ever split stretch
- was very wide
- pretty incredible
- right adductor/hip/sacrum much more tight than left - which ironically is the injured side

stretching throughout the day
- very intense, mostly targeting the injured areas: glute/hamtrings/hips/sacrum/low back
- finished with ~15 minute hamstring stretches in the evening
- the most interesting one today was the final long duration hamstring stretches: standing, straight leg propped up on kitchen cabinet, hold for ~15 minutes, making small adjustments
- it pulled some old injured spots in my medial hamstring insertions, which used to flare up occasionally when running -> small tear back in ~2009.
- anyway, after feeling that "pull", lots of relief in injured areas
- injured areas (glute/hip/sacrum) seem to also be tied to my adductor/hamstrings, known this for a while now. that's why i've been stretching my adductors so hard recently

if i didn't "pull" my medial hamsstrings, i plan to run tmw morning. did an insane amount of stretching today, usually that means running will be affected.

pc!