Author Topic: ADARQ's journal  (Read 923748 times)

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adarqui

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Re: ADARQ's journal
« Reply #7470 on: October 31, 2017, 02:22:50 pm »
0
green endorphin's and black carrera's just arrived, i think they both fit well! endorphin's maybe 0.25" too big, but that's not enough to be a problem.

adarqui

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Re: ADARQ's journal
« Reply #7471 on: October 31, 2017, 04:40:31 pm »
+1
139 lb physique update.

too many physique photos, sorry. lol.





07/01/2017: 161 lb. - started running again after ~6 months off due to a dumb injury
08/02/2017: 159 lb.
09/01/2017: 155 lb.
09/29/2017: 145 lb.
10/30/2017: 139 lb.

adarqui

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Re: ADARQ's journal
« Reply #7472 on: November 01, 2017, 11:20:45 am »
+2
136.0 lb after morning run, and i didn't sweat too much, ridiculous. i'm an alien. :ninja:

finished 256 out of 140,777 in the October Distance Challenge on Strava .. cool!

https://www.strava.com/challenges/October-2017-run-distance-challenge


adarqui

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Re: ADARQ's journal
« Reply #7473 on: November 01, 2017, 01:23:48 pm »
0
AELS yesterday turned out to be great .. 2 days of weirdly tight right calf (which usually precludes more serious issues), and today felt fine. Who knows, it could get worse because of only two days rest, but it felt fine upon waking up, running, etc.. so taking an extra rest day was definitely better than training yesterday.


11/01/2017

bw = 139
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
bw before bed last night = 143
soreness = none
aches/injuries = none
cramping = early on during 2nd interval (1 mile) - right abdominal + stomach cramp
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick

wakeup = 06:50 AM
- slept in

log: 11/01/2017: speed
07:00 AM: food: black coffee, grapefruit, high fiber oatmeal
08:00 AM: workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
10:00 AM: food: 2% milk, coconut water
12:00 PM: food: large saute'd white yam in olive oil/salt/pepper, chicken skewer, avocado, sweet green tea, 2% milk
02:30 PM: food: some quality organic coconut water in a tall can
06:00 PM: workout: evening hard speed: 4x400m with 110m (lane 8) light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
08:00 PM: food: 2% milk, coconut water
08:30 PM: food: strawberry skyr (32g protein), water w/ lemon, 2 x sourdough toasted
09:00 PM: food: strawberry kefir, water w/ lemon
09:30 PM: food: just a ton more water

wrote down the water because, even after drinking like 3 glasses of water, i'm only 140 lb. before bed....... crazy.




stretch:
icing:
self massage:
leg drain:



workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
- https://www.strava.com/activities/1256450892

breaking in some saucony endorphin racer v2's .. they feel way different than my XC flats, but they still feel good. The faster ~300m's at the end felt really good in them.

I was going to really gun it on that mile by itself, but nemesis showed up .. was ~4:50 pace for ~300 and felt good.

tonight is track hopefully.

i've come up with some new walking drills to work on my posture etc, going to experiment with these alot tomorrow during my light day.. trying to get my "rib cage/chest" to open up a bit, look more like Mo Farah, lol.





136.0 lb. after that workout. :o




workout: evening hard speed: 4x400m with 110m (lane 8) light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
- https://www.strava.com/activities/1257216568

when my nemesis doesn't show up, I seem way faster .. so in sessions where my nemesis eventually shows up, i don't usually seem as fast early on. or I could be wrong.

anyway the track was full of people standing around, and lots of people to run around. weird night.

had some solid power/speed, flying easy. it has alot with how many people were at the track, just like with dunking .. crowd factor just amps me up every time.

also had to scold a bunch of college kids for hogging the track, just standing there talking .... ridiculous.  :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:












Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

vag

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Re: ADARQ's journal
« Reply #7474 on: November 02, 2017, 04:25:08 am »
+2
Your foods are very... Greek. Or, at least, Mediterranean... you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: ADARQ's journal
« Reply #7475 on: November 02, 2017, 06:21:41 am »
0
Your foods are very... Greek. Or, at least, Mediterranean...

hah cool. ya I like how you folks do it over there! :D It seems I eat mostly fruit & dairy, some veggies, some bread, and some chicken. I feel pretty good eating the way I do now.

Quote
you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

I definitely would. There's some "authentic greek places" around here, which I haven't visited since I left my old devops/eng job in ~2015. But when I worked there, that was one of my favorite places to go. I'd always feel so good after eating there too, unlike how I felt when i'd get done eating at a steakhouse or even one of my favorite thai places. I think i'd have felt better upon leaving the thai place if I didn't eat so much rice though. At the greek spot, i'd always get something with veggies, feta, loads of cucumbers, grilled chicken, and some bread with hummus etc. Just felt so "fresh" afterwards.

peace!

LBSS

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Re: ADARQ's journal
« Reply #7476 on: November 02, 2017, 07:28:28 am »
+2
big ups on finishing in the 99.998th percentile on strava! that is dope.

the lady that won the month ran almost 100km a day!  :-X :-X :-X :-X :-X thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7477 on: November 02, 2017, 12:02:15 pm »
+1
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
the lady that won the month ran almost 100km a day!  :-X :-X :-X :-X :-X thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

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Re: ADARQ's journal
« Reply #7478 on: November 02, 2017, 12:56:17 pm »
+1
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
the lady that won the month ran almost 100km a day!  :-X :-X :-X :-X :-X thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

adarqui

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Re: ADARQ's journal
« Reply #7479 on: November 02, 2017, 01:24:41 pm »
0
light day. legs/cns beat up from yesterday (most likely last night's speed session). feel kinda toast.

race sat, so light stuff today/tmw.



11/02/2017

bw = 138
- wtf
- :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:
bw before bed last night = 140
- wtf
- :wowthatwasnutswtf:
soreness = hamstrings slightly, quads moderately, shoulders moderately
aches/injuries = left hamstring tendon slightly, right back of knee slightly
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/02/2017: light
06:00 AM: food: grapefruit, coconut water
06:50 AM: food: workout:
light run: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
bw:
- 5-10sec dead hang ng pullups: BW x 6
-- great set, even though only 6 reps
- full dips: BW x 10
- standing single leg raises: x 25
- standing single leg abductions: x 25
08:15 AM: food: 2% milk, coconut water
10:00 AM: food: chicken italiano from WF, huge saute'd yam in olive oil/salt/pepper, avocado, sweet green tea, coconut water
01:30 AM: food: water w/ 1 whole lemon
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
05:00 PM: food: coconut water
07:30 PM: light soleus during dishes
08:00 PM: workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)
09:15 PM: food: strawberry kefir, 2 x sourdough toasted, brie, water w/ lemon
10:30 PM: food: banana+mango skyr (yogurt drink), watermelon, strawberries, coconut water




stretch:
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
07:30 PM: light soleus during dishes

icing:
self massage:
leg drain:



workout: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
- https://www.strava.com/activities/1257842236

pretty dead this morning, still felt ok though. endorphin's feel kind of slow, but hitting 6:15 in them at the end, feeling so wrecked, is good for the mental game. it's just funny how some shoes feel fast, some feel slow, and they could weigh the same etc.. just different materials & how they fit i guess.

worked on expanding chest/ribs/posture during my 1 mile walk rest portions



workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)

very light runs feel great though.






Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7480 on: November 02, 2017, 01:30:06 pm »
0
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
the lady that won the month ran almost 100km a day!  :-X :-X :-X :-X :-X thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

nice! AND on hard days, it's nice to allow the one that's going to be the best workout, to be that specific workout (morning or evening for example). For myself, it's usually evening .. but it's nice to give both a try, and hold back in the morning if you aren't feeling it, giving yourself another chance in the evening of pushing it a bit more. So for a specific example, yesterday my morning workout sucked, but my evening workout was amazing. Last week, I had an opposite experience when I ran that hard 1.4 - rest - 1 more mile in the morning, then was toast for 400's/800's at night and just held back/relaxed more. From that perspective, 2x/day is amazing.

Quote
Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.

sick.

ya, people do some interesting stuff when it comes to "endurance". If I didn't have dogs, i'd probably "walk/run the US east coast" or something, i've always wanted to do that. But i'd also want to do it more laid back, not trying to hit a specific distance per day or reach my destination by a set date, more so just taking in the scenery/towns/etc, but on foot.

so I def can understand why someone would do something like that.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7481 on: November 03, 2017, 09:38:54 am »
0
still dead.

11/03/2017

bw = 140
bw before bed last night = 142
soreness = hamstrings slightly, quads moderately, shoulders moderately, calves slightly
aches/injuries = left hamstring tendon slightly, right back of knee slightly, left heel slightly
cramping = very slight at the end of my morning run
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/03/2017: recovery
06:00 AM: wakeup
06:00 AM: food: 2 x grape fruit, coconut water
07:00 AM: workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
08:30 AM: some light quad/upper stretches
08:30 AM: food: coconut skyr (34g protein? nice)
11:15 AM: food: tijuana taxi: chips + salsa, steak fajitas with an extra order of chicken, water w/ lemon
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
01:15 PM: food: whole foods: smoothie with protein
02:00 PM: nap: 2 hour nap
05:00 PM: food: water w/ lemon
06:00 PM: soleus during dishes
07:15 PM: workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
09:00 PM: food: 2% milk, coconut water w/ pulp, water w/ lemon, toasted sourdough avocado toast, another avocado (so 2 total)
10:00 PM: food: two rolaids
- forgot to edit this in there.. had a bit of "spicy" indigestion before bed, from the lunch

stretch:
08:30 AM: some light quad/upper stretches
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
06:00 PM: soleus during dishes

icing:
self massage:
leg drain:

naps:
02:00 PM: 2 hours


workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi

There's a reason I had Wednesday's session scheduled for Tuesday. Pushing it ahead one day was too close to this 5k I have Saturday. It's not a "historically fast one" it seems, so just going to relax more and not floor it, as long as someone crazy fast doesn't show up. I imagine i'll feel alot better tomorrow though, not worried about it. 8|


workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
- https://www.strava.com/activities/1259970980/overview

feeling a bit better. ate a ton of grilled chicken/grilled steak (in some fajitas) earlier & took a nice nap, that helped.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7482 on: November 03, 2017, 10:21:38 am »
0
There's a reason I had my speed day planned on Tuesday, not Wednesday .. definitely feel wrecked, that won't help the 5k i'm doing tomorrow. I imagine i'll feel way better tomorrow though, 2 days of being wrecked is somewhat normal. Usually by the third day I feel great.

I'm going to try and emulate last week's great 1.4 mi run performance. Very similar schedule:

10/23/2017: Monday, morning = moderate speed, evening = hard speed
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136368/#msg136368

10/24/2017: Tuesday, light recovery #1
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136397/#msg136397
- basically what I did yesterday, but went too hard in the morning.

10/25/2017: Wednesday, light recovery #2
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136427/#msg136427
- some good stretching, fajitas, 2 light runs, mid-day power nap

10/26/2017: Thursday, fast/felt great, maybe my best (most consistently fast) 1.4 mile effort + another solid mile
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



going to go get some fajitas.. :D

adarqui

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Re: ADARQ's journal
« Reply #7483 on: November 04, 2017, 10:36:18 am »
+2
awesome event, got a bunch of great photos/footage.

2nd overall, 18:48 official / 18:37 watch.

also, that stuff I posted yesterday, is a testament to journaling. Basically recreated that exact feeling/performance that I did a week ago, by doing basically the exact same 3 days of training, and eating very similar the day before. I felt so good today, just like I did a week ago.

journaling racks up another win..

so ya to any1 reading this who doesn't journal, or doesn't "journal enough" (to their liking), step it up .. it may not be the most fancy system given current technologies, but it's time tested and I always learn so much from going back through my entries, it really is impressive.

logging diet briefly, stretching, drains, workouts, naps etc .. Turned out to be extremely important for this recent "experiment". Who knows, maybe I would have felt great regardless, had I done things way different, but I personally feel re-creating this environment really seemed to help.



more images & recap in next post.

adarqui

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Re: ADARQ's journal
« Reply #7484 on: November 04, 2017, 04:54:43 pm »
0
not dead anymore! felt great today. fajitas with extra protein + 2 light runs = the truth. :ninja: :lololol:



11/04/2017

bw = 140
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick
:pissed: :pissed: :pissed: :pissed: :pissed: when will it go away! fuq.

wakeup = 05:00 AM

log: 11/04/2017: race + long run
05:00 AM: wakeup
05:00 AM: food: pre-made black coffee drink, grapefruit, coconut water
- was worried, felt hungry after this, and on the way to the race .. but, stomach didn't flare up
- i contemplated adding something else into the mix, but just forced myself to stick to the plan
06:30 AM: race: 5k race: Steps For SOS 5k Race: 2nd overall @ 18:48 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
07:30 AM: food: sweet green tea, perfect bar (uh oh, but handled it fine), 1/2 bagel with cream cheese
- the latter two I got at the event
08:00 AM: stretch: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
10:00 AM: food: wholefoods: very berry smoothie with whey protein, eggs, sausage, potatoes
- :)
12:00 PM: food: huge saute'd yam in olive oil/salt/pepper/rosemary with garlic cloves & purple potatoes, chicken skewer, black tea
07:00 PM: workout: light long run: 1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
09:00 PM: food: strawberry skyr
09:30 PM: food: whole milk, coconut water w/ pulp, chocolate eclair (eek, was good though)
10:00 PM: food: siggi's, water w/ lemon


stretch:
08:00 AM: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities

icing:
self massage:
leg drain:
naps:


Steps For SOS 5k Race: 2nd overall @ 18:53 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
- https://www.strava.com/activities/1260739791
- http://accuchiptiming.com/images/Age_Group_Results-Steps_for_SOS.htm
- 18:53 official, not 18:48 like I said above .. didn't know my actual time, thought I saw 18:48 as I crossed the line, no prob don't care much about time. :D
- 5k in 18:37 according to my watch.

Fun stuff, felt great. 2 days of light/soft running, plus proper nutrition, had me feeling so light/bouncy/relaxed today, loved it.

It was a real race for 2 miles: matching the leader's surges, going ahead of him at certain points, etc. I was right off of his back right shoulder or side by side for most of it, let him set the pace mostly, but I don't "draft" behind someone in that situation, just feels kind of weird to do that when it's only a few people (in this case 2) in the lead. I shut it down at mile 2, didn't have a great 3rd mile in me anyway so just shut it down and relaxed more. Even if I didn't shut it down, he would have beat me in that third mile. I think he finished @ like 18:10 or so. We spoke after, he was a cool dude, also looked to be in ridiculous shape.

This 5k event was really fun too. Got lots of good photos/footage. They did a great job.

I'm suffering way less in 5k's than I did last year, where I suffered to hell in many of them. But I had "more guts" last year, and pushed really hard even when dead. I'm not doing that this year because I want to stay more fresh mentally/physically. It seems like my speed has been extending out recently, this was a solid 2 miles.

some stats/graphs:







cool. that third mile when i shut it down, i apparently did so by producing less power, because stride frequency was still decent - though it dipped down a little as well. Nice!!



1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
- https://www.strava.com/activities/1261547293

enjoyable session, felt great. lots of forefoot striking without forcing it at all.. stride felt really good, was breathing light too. stomach scared me a few times but it never freaked out.

sunday = rest .. and watching the NY marathon!!








Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(01,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(04,"none")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)