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Messages - adarqui

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10621
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2016, 04:36:54 pm »
updating through the day.


consistency consistency .. consistency.



09/10/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6 hours
last night fell asleep: ~11:30 PM
wakeup = 5:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0



Food

5:40 AM

- beet + tart cherry juice
- 3 oz concentrated coffee
- banana



Session: Morning

7 AM

5k race:
- 19:39 on GPS watch
- 19:53 official
- 3rd place overall  :personal-record:
- more info here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895

a picture of me after the run:





Food

7:30 AM

- 2 x banana
- muscle milk
- free ^^



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, asiago cheese, stays pita chips, olive oil, 1 lemon
- green tea
- 2% milk



Nap

1:30 PM - 3 PM

passed out.. :F



Food

4 PM

- propel
- 2 x rice pudding (omg)
- a small bite of some boiled veggies i made for my mom .. came out amazing, wanted the whole thing lmao.



Food

6 PM

- 2% milk



TODO:

  • watch GGG/Kell Brook boxing!

- very fun fight to watch.
- props to brook for bringing it



Session: Evening

7:30 PM

light warmup runs to court
- 0.85 mi total, mixed in

light jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: max of ~10'4" going really light.. felt great
- R-SLRVJ: backboard touches
- man legs felt awesome.. but, felt it in my heel SLIGHTLY.. so not pushing it.
- i really enjoy submax jumping, lmao

mile repeats:
- WAY BETTER than expected!!  :ibrunning: :wowthatwasnutswtf:
- mile 1: 5:49
- mile 2: 6:08
- mile 3: 6:22 - really nice ~400m sprint at the end, getting to ~5:22 min/mi

damn!! surprised at how good i did on those repeats tonight.. repeated miles are grueling and mentally challenging, but seem to be really helping.. need to keep busting my ass.



Food

9:30 PM

- 2% milk



Food

10 PM

- 2% milk
- half of a brie & turkey sandwich
- half of a turkey & cheese wrap
- some chips
- jello



tomorrow morning is back to metronome running.. eek! but, i plan on trying to go very light tomorrow while maintaining cadence.. lighter (power-wise) than the previous mornings.

stuff seems to be going good lately.. need to make sure I stay consistent, don't get injured, and don't do anything stupid (which causes me to get injured).

pc!!!

 :ibrunning:



the champ wearing my third place metal lool.


10622
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2016, 01:51:47 pm »
Quote from: seifullaah73 on September 10, 2016, 01:09:54 pm
damn man, beasting on them runs man
nice job

 :highfive:  :ibrunning:  :ibrunning:

#effortlessrunning

thanks man!!

i'm going to be doing lots more mile repeats from now on .. time to try and get this power out & be able to hold it for 3.1 miles!

pc!!

10623
Shoes / Re: Track spike recommendations for 100m, 200m, 400m, 800m, 1500m, 5000m, 1000m
« on: September 10, 2016, 12:56:43 pm »
i've been thinking about also just getting a pair of saucony shay XC4 spikes... I love the flat .. so maybe also get a pair of spikes?


10624
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2016, 12:33:22 pm »
Quote from: LBSS on September 10, 2016, 11:10:36 am
:goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro:

thanks bro!!!

also, one more thing I did today that i've never done before.. the entire run was using my midfoot form.. so, i didn't default back  to some nasty heel->toe form with lots of fatigue.

probably why I felt I ran this 5k much easier than my last 5k (which was ~19:29), but it was a grueling effort (while also cramping).. it just didn't feel like this one did.

my stride felt especially light until the ~2 mi mark.

pc!!!

10625
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 10, 2016, 10:33:04 am »
top 3 overall :personal-record: in a road race (5km) .. 3rd place.

~19:39 5k according to my watch

~19:50 (i forget) according to the race clock.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895

also, perhaps the easiest 5:59 mi i've ever run in my life.. and 0.01 mi off of my 12-minute test PR.

good signs.

10626
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2016, 10:29:56 am »
o snap.. :personal-record:

finally placed top 3 overall - 3rd place.. albeit, not the fastest competition but the two guys who finished 1st and 2nd are pretty fast. i've seen them in all of the other races i've been in.

remember my race strategy? to follow the fastest guys for as long as possible.. well, I got thrown off a bit because: I was leading for about 1.5 miles ... LMFAO

the craziest thing was mile 1... it felt like I was running a 7+ minute mile.. I was just coasting, relaxed, no problem whatsoever .. I was looking behind me on occasion, hearing people breathe etc.. I was just 100% fine.. and somehow that was my fastest mile AND sub 6 (~5:59).

^^ I think that shows that my power has DRASTICALLY improved... that's a very good sign IMHO. If there was someone ahead of me pushing the pace, I bet I could have kept up with him/them pretty good, because my legs felt CRAZY powerful.

as usual, I tailed off a bit around ~2 miles .. I sat back in mile 3 as I saw no one behind me at all, so I didn't see any risk of losing top 3 AND I didn't want to cramp like I normally do in these races.. I didn't have any cramps though, which was great. But it definitely was in my head.. so I just sat back and settled for third without really trying to push myself.. I was definitely tired hough i'm not saying I was fine like I was during mile 1.

I knew i'd be flying though because during my warmup runs, I was pacing low 5's so easily.. it's kind of like during an important jump/dunk session where your relaxed warmups you're just flying .. that's what it felt like.

as usual, I was the only one wearing XC flats from what I saw.


other:
- 81 F @ 79% huidity
- Heat index: ~85 F
- 7 AM start time



some data



oh i also "sprinted" at the very end .. first time ever doing that in a race.. so that's actually a big improvement.







I was 0.01 mi off of my 12-minute test PR of 1.96 .. which is absolutely amazing considering I wasn't pushing myself too hard.



basically, I held the front position for ~1.5 miles .. then was 2nd for ~0.75 miles, then the dude in 3rd overtook me. I should have tried to stay with him ... whatever.

pc!!

 :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:



also, when I was running on the way back .. on the other side I saw a dog running without a leash -> it was amazing.. my mind was blown. I definitely completely lost myself at that moment and just admired this dog.. since i'm such a big dog lover.

here's some pics of the dog (10 years old):





 :ibrunning: :wowthatwasnutswtf: :goodjobbro: :almostascoolasnyancat:

10627
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 10, 2016, 06:17:06 am »
oh man.... DISGUSTING

here i am watching dunk videos and i should have left already to go to this 5k race.. lulz.





RIP  :wowthatwasnutswtf:

10628
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 09, 2016, 05:22:46 pm »
updating through the day.


consistency consistency .. consistency.



09/09/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6.5 hours
last night fell asleep: ~11:30 PM
wakeup = 6 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly (but better than yesterday), calves barely
aches = none
injuries = left hamstring slightly, AH(2)
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

6:15 AM

- beet juice
- green tea
- 2 x wheat bread with butter



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 2 x estiva pizza
- a few pieces of bread + pesto
- green tea
- 2% milk

salad made me feel alot better .. love this meal.



Food

4 PM

- 4 x banana
- suja beet juice drink
- propel
- mounds bar



Food

8 PM

- 2% milk
- beet + tart cherry juice
- 3 x estiva pizza (leftover, still so good)
- small bits of bread with garlic pesto



:ibrunning:

i signed up for that 5k tomorrow, so I figured i'd rest today and give my left hamstring a good day of recovery. it should help it alot.

my race strategy tomorrow (i think) will just be to try and keep up with the fastest people for as long as possible.. don't care about my overall 5k time as much. So I figure if I do that, I might have a chance at PR'n my 1 mile or 12-minute test .. which would be cool -> and if I PR my 12-minute distance, I should have a chance at PR'n my 5k.. but not going to think about that third mile until i'm in it.

1. try and keep up with leader
2. if that fails, keep up with the next fastest leader
3. and so on..

At the last 5k where I ran ~19:26, I tried keeping up with them only for a little bit then I backed off because I wanted sub 20.. so now since I don't care about sub 20, it could be kind of cool.. I'm sure there will be at least 1 person there who can average sub 6 miles sooo...

I have to wake up around 5:30 AM i think.... eek. But, at least i've been waking up earlier lately.. If I wasn't waking up as early as I have been, I wouldn't have signed up at all for this 5k.

reminder:
1. 5:30 AM
2. 2 x coffee, beet juice (some water after), banana
3. contrast shower
4. leave by 6:10 AM
5. suja spicy drink throughout
6. bib + warmup
7. after starting GPS watch, change it to "time" so I don't see pace/distance etc.


and.. just some owls I see every day when I walk my dogs:



pc

10629
Tennis / 2016 US Open
« on: September 09, 2016, 05:10:50 pm »
this monfils / djokovic match is nuts... monfils basically gave up in set 1, but somehow that ended up shaking djokovic, but djokovic ends up winning sets 1 & 2.. monfils looking HORRIBLE. the crowd was booing him etc. then somehow monfils just won set 3.

now djokovic just ripped his shirt in half/off.

wtf

10630
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 09, 2016, 05:06:13 pm »
Quote from: maxent on September 09, 2016, 02:13:46 am
Quote from: adarqui on September 08, 2016, 05:13:25 pm
consistency consistency .. consistency.

gold! hey i was looking for the forum feedback thread, not sure where it is haha but i was wondering if we could eventually get https access to the forum. woudl be nice.

i actually had SSL with a self-signed cert for a long time .. no one ever used https though hah. I recently made 443 go to the test app. I'll look into it this weekend.

Even if I enable SSL, I need to get an actual cert at some point..

the "new site" (eh, whenever that happens) is going to be HTTPS only.

pc!!

10631
Boxing / Re: Misc Boxing News
« on: September 09, 2016, 05:04:19 pm »
Quote from: seifullaah73 on September 09, 2016, 05:49:20 am
Quote from: adarqui on September 08, 2016, 04:22:37 pm
Quote from: seifullaah73 on September 08, 2016, 07:32:59 am
It seems marquez maybe softening his stance against fighting manny pacquioa for the fifth time.

There are rumours that maybe he will be willing to fight pacquiao again for $30 million, which is a lot, but will it be a good fight, I don't really know as marquez is 40 i think and pacquiao will accept it to get revenge but will it be a good fight for the fans.  ::)

5th fight wtf!!!

crazy.



GGG / Brook this weekend right?

 :highfive:

yep, ggg vs brook, brook has adopted the strategy of coming in heavier then triple g, and brook is a solid puncher but GGG is on another level.
GGG by knockout, I hope  :P taking nothing away from brooks, this for some reason is more reasonable then canelo vs khan.

ya it should be exciting while it lasts.. but definitely I agree, GGG by KO!

10632
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 08, 2016, 10:11:11 pm »
Quote from: Coges on September 08, 2016, 10:05:21 pm
@t0ddday (or anyone else who cares to reply)

with regards to track work and the hamstring issues I'm having. Would it be better to continue with track work and just go at a lower intensity or maybe switch to something like hill sprints for the interim until the issues are resolved?

Hamstring issues:
Left leg. Getting some serious tightness (almost catching) high in the hamstring near glute and also low in the hamstring near back of knee. Also extremely tight at top of calf. Working through with roller and spiky ball yesterday helped a bit. Due for a sports massage next Tuesday. Running is fine. Sprinting once warmed up is fine too. Cautious though about putting too much stress on it.

i've had something similar .. the hamstring tightness + upper calf "thickness". At some point when I injured my calf, it almost seemed like my hamstring stopped working and my calf took on full responsibility for flexing the knee - and pulled it. That's how it felt anyway.. I unwisely pushed through it on some fast sprints/runs when I was feeling some pain.

be careful with it.

hills made that issue much worse for me.. calf turned into a rock.

10633
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 08, 2016, 10:06:34 pm »
Quote from: Coges on September 07, 2016, 07:59:31 pm
Quote from: adarqui on September 06, 2016, 11:58:48 am
Quote from: Coges on September 06, 2016, 01:21:25 am
Quote from: adarqui on September 05, 2016, 08:53:14 pm
Quote from: acole14 on September 05, 2016, 08:47:16 am
Quote from: Coges on September 05, 2016, 06:24:31 am
Quote from: acole14 on September 05, 2016, 01:32:06 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/

:D

honestly I should have WAAAY more posts in that thread..



Quote
I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!

I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.

ha cool! ya man I feel GREAT when I eat those salads. And by GREAT I mean, just energetic, no carb/food coma/lethargic feeling.. something about spinach, olive oil, cheese, and milk.. just an epic combo of nutrients. I always eat 9 oz of spinach, which contains alot of potassium/vit A/iron/calcium.

i've got to reload on spinach tomorrow.

the only odd thing is how it makes my teeth feel.. I have to brush my teeth not long after eating these salads otherwise my teeth "feel dry" (probably all of the iron or something, dno).



Quote
I started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.

Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.

nice!

ya that adaptation portion is the tough part.. got to just stick with it.

i feel lethargic on > 8 .. I think I feel "perfect" on 8.. on 7 or less I feel like i'm definitely a bit sleep deprived. At my previous job I got by most often with 6 or less, very often 4 and sometimes 0 (all nighters) .... man it added up and just eventually crushed me. The worst side effect I got from it was my heart started racing at night when i'd try to fall asleep .. I probably did some damage HEH! All of this cardio/eating healthy/getting enough sleep is hopefully reversing all of that. I'll never do any of that again, that's for sure.. Chronic sleep depravation is like low-dose poison.

pc!

10634
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 08, 2016, 09:51:54 pm »
Quote from: vag on September 07, 2016, 05:05:24 am
Yeah, always AELS , better safe than sorry. The thing with the toes and/or the explosive lifting is i didn't do it intended. I just got carried away from the force output potential and kept pushing as hard as i could. I'll try to control it from now on. Still not 100% yet, but i think i can lift now. Planned to run instead the previous days but we got the first autumn storms so i haven't done shit since Friday. FML.

that got me thinking of something.. i've always wanted to run on a rubberized/pro track with spikes, in the rain. dno why, just sounds fun af.

10635
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 08, 2016, 09:49:51 pm »
Quote from: Dreyth on September 08, 2016, 04:47:05 pm
Will lift upperbody later. Have been having a huge unsatiable appetite lately and I don't know what's causing it. It made me bounce back up to 197lbs but I'm around 193 right now. LOVED the way I felt at 188-190 so working back towards that now and plan to keep it year round.

Excited to start my final semester of my MS degree this weekend.

nice!!

then it's $$$

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