Adarq.org

03/16/2016

Bio: Morning

sleep = no idea, was tossing and turning alot.. tried to sleep at 1 AM
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right tennis elbow slightly
injuries = toenails wrekt, right big toe blister slightly
feel = good



Food

8 AM

- 2 x wheat toast with peanut butter
- greek yogurt
- pure sugarless green tea



Session: Morning

11 AM

run:
- slow
- 4.72 mi in 35:33
- pace: 7:32 min/mi
- left calf got tight out of nowhere at 4.72 miles, so i stopped and walked for a bit.. resumed running a bit later, but just to get home. Felt fine then..
- actually worked on my stride a little bit as i ran home.. felt good

splits:
- first 3 miles low 7's, 4th & rest 8+,



Food

1 PM

- greek yogurt
- grape fruit juice



Food

5:30 PM

- got some dope smoothie at some vegan juice place.. some "cookies & cream" smoothie. was pretty good.



Session: Evening

7:30 PM
- decided to run again

run:
- 6.34 mi in 52:46
- mix of fast and slow
- calf felt good but i could feel some "thickness".
- worked on stride again on the 1st and 3rd mile

splits:
- mile 1: 6:39 min/mi (best pace: 5:41 min/mi)
- mile 2: 8+
- mile 3: 6:18 min/mi (best pace: 5:39 min/mi)
- mile 4: 8+
- mile 5: 9+
- mile 6: 9+
- mile rest: 9+

so I pushed it on mile 1 & 3. My wrecked-leg feels better running fast than when I do slow, go figure. When I run slow, eventually i can feel it get tighter (if it flares up). weird. could be me thinking about it or something too.

i think the fastest i hit was ~10.6 mph.. so that's the fastest i've gone since coming back from this injury.



Food

8:30 PM

- grilled chicken sandwich from boston market
- some zuccunni casserole ?
- a few chips



Food

from 8:30 on.. lots of water with lemon.. just can't stop drinking it.



Food

10 PM

- mint tea
- biscotti



Session: Recovery

12:20 AM - 12:45 AM

- iced my left calf/hamstring



probably just going to walk tomorrow.. might do a few sets of bodyweight stuff, but still trying to get my right elbow to improve more. It's not "that bad", just tired of feeling it nag me.

pc!

hey adarq long time no see.  i read the last 2 pages of this journal and didn't see any weight lifting.  i could be mistaken but didn't you weight more 3-4 years ago?  i guess i could back track on your journal but i thought it wouldn't hurt to ask why for a short answer.    seems like you've been running a lot.  personally i hate running (i'm mentally weak about it, could play ball for hours, but not run).

 

yo sup! will reply tmw. tired bout to pass out.

Quote from: adarqui on March 15, 2016, 03:25:36 am

03/13/2016


scary stuff after my run.... urine was pink/red. freaked me out when I first saw it.. never had that happen before. It's most likely related to the beet juice though.. It makes poop red, but apparently if stomach acids are low it can make urine red.

scared me at first but, not worried about it. If it keeps happening tomorrow though...... ya that'd be a problem. Shouldn't though.

pc!

interesting...probably the beetroot juice. otherwise you know of exercise induced hematuria?

ya. i think it was just the beet root juice though. The next day (yesterday) I was fine too.

i gather its pretty common in runners. or 'march' haemolytic anaemia which is different but also = 'blood' in urine. no other symptoms?

nope, no other symptoms. I'm about to go run (hopefully long) in the heat right now.. havn't had any beet juice. So if I get it again in the next few runs, without beet juice, then it's def more serious than I thought.

should be good though. about to find out :f

pc!!

rest!!! i'm getting good at resting.



03/13/2016

Bio: Morning

sleep = 6 hr
wakeup = 11:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right tennis elbow slightly, hip slightly (i should always put this..)
injuries = toenails wrekt, right big toe blister slightly
feel = good



Food

11:30 AM

- greek yogurt



Food

3 PM

- rose green tea
- 2 x chicken tacos with guac/onions/cactus
- chips and salsa
- double chocolate chip cookie



Food

8 PM

- some grilled chicken
- a bunch of chipotle blue corn chips
- some mixed nuts
- coconut greek yogurt
- 2 x veggie egg rolls with sour cream



Food

10 PM

- 2% milk
- double chocolate chip cookie




a few icing sessions today.. some extremely light stretching.

plan to run tmw.

just read this, very nice & quick blog from joe armstrong on fault tolerance, safety, and decomposing large problems into smaller ones:
- http://joearms.github.io/2016/03/13/Managing-two-million-webservers.html

pc!!

nice about thurman/porter.

i also agree about berto/ortiz.. ortiz has gone down considerably. Berto should be able to get him out of there.

What's the deal with the hamstring? Is it more toward the insertion or the muncle?

well there are 3 things going on, all on the left leg. i've never got any of this checked out by a doc btw. My best guess is that when my old hamstring tendon injury flared up, as I ran through it, that caused my left calf to become injured, which then caused my bicep femoris to injure. Basically a domino effect.

old hamstring tendon injury:
- sharp tear at the time of injury.. razor blade feeling for a few months (~2009). has never fully healed.
- something around the semitendinosus/semimembranosus insertion

new calf injury:
- no idea what's going on with this, seems to be in different spots.. all around the origin of the gastrocs
- tightens up, sharp muscle pain
- I feel like this was a bad muscle strain at the time

new bicep femoris injury:
- seems more muscular, right before the beginning of the insertion
- muscle has felt real painful but a dull hard pain
- also tendon ends up feeling very stiff
- first felt this after I walked 9 miles while my other two injuries were nagging. At mile 8 of that walk, I started feeling it in the exact spots that i'm currently feeling it.



the good news is, everything has been getting better, slowly.. I mean I couldn't run at all ~3 weeks ago. Left calf would tighten up incredible, shortly after running at even the slowest paces. Lately it seems like i'm just trying to fully recover it now, since i've run 9 and 11 miles. Though, i'm not applying as much power.. If I applied more power, I don't think i'd be able to run as far as I have recently. Bicep femoris & calf would tighten up. However, i'm gradually able to apply more power it seems.

I mean I should probably rest it completely. I'm trying to be smart about working through it though. I'll stop running at the first sign of real pain etc, not going to run through it. I'm also taking more days off soo..

If it's a muscle based thing/tightness would it be worth trying heat over ice?

I think there's several things going on. Old tendon tears, and new muscle tears + some tendonitis in my bicep femoris tendon.

I love ice for my knees, but I once iced a sore/right calf/peroneal and it made it significantly worse!

damn.

ice for me, with these issues, has definitely helped. I've always felt like someone who has a perhaps above normal inflammatory response. I def feel like my body produces alot of inflammation when small tweaks occur. These injuries are definitely bigger than small tweaks though. My main objective with ice is to potentially reduce inflammation in those areas, without NSAID's etc.

i've been using heat in the shower, on occasion.. direct application of the shower head on the back of my knee, and progressively making it hotter.. so i've been tackling it from a few angles.

pC!

http://www.adarq.org/performance-training-blog/old-how-performance-is-affected-by-lack-of-sleep/

hah ya.. but in terms of 'normal life', staying up so late becomes a problem. ie work, family, etc.

when i worked in comp security for a while, i worked lots of night shifts (10 PM-7 AM).. i liked it. ;f

maybe i should do that again.. dno

pc!

At the academy I didnt get any sleep for 4 days and I didn't really see a drop in performance at PT, around wednesday or so I was so loopy that, any form of exercising I felt like a robot just going through the motions not thinking about anything lol  Also, the first time I ever did 1000 wallballs for time was after a 12 hour overnight shift.

lul @ wallball insomnia.

4 days wtf? that had to suck. most i've gone is 2 full days. i hope to never pull an all-nighter ever again though.. i've done too many of them. they've taken their toll.

ya it's a weird feeling.. it kind of feels like time slows down.

one cool thing about staying up for a very long time is, sometimes you seem to remember it so well. I remember very vividly many days where I stayed up 24+ hours. For example, waaay back, I remember spinning around in my chair, going from coding to watching event horizon, over and over. lul. I remember lots of work ones too, from my previous job, that i'd rather forget.

pc!

i can't sleep before 4 AM anymore... i had that one night where I basically had to stay up until ~7 AM, and after that, all of the semi-normal sleep schedule I had been building just completely disappeared. sucks alot tbh.. but, i'm also getting in a ton of programming/reading/etc from ~11 PM - ~4 AM.. that's basically my "normal life". I can't just "out of nowhere" go to sleep at 11 .. I can easily stay up until 6 AM every night if I wanted too.

feh!!!!

I've been thinking that if I get healthy come Mar 27 for this half marathon, I won't even go to sleep before I run it. I'll just take some naps during the day, and stay up late and just go run it at 6 AM. TBH, it sounds enticing.. There's this weird relaxing haze you get in when you stay up late & then go do things in the morning. Maybe the insomniacs know what i'm talking about.



03/10/2016

Bio: Morning

sleep = 8 hr
wakeup = 12 PM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly
aches = hamstring slightly, right tennis elbow slightly
injuries = toenails wrekt
feel = good



Food

12 PM

- orange juice
- greek yogurt
- oatmeal with honey
- banana



Food

3 PM

- greek yogurt
- beet + tart cherry juice
- some blue corn tortilla chips
- a few brookside chocolates



Food

6 PM

- pure sugarless green tea



Session: Evening

run:
- moderate effort
- 9.03 mi in 1h:08m:41s
- pace: 7:36 min/mi
- speed: 7.9 mph
- max speed: 10.1 mph

splits:
- miles 1,2: 6:50, 6:59
- miles 3,4,5,6,7: 7:xx
- miles 8: 8:xx
- miles 9: 9:xx

best running since being injured, for sure. I hit 8.03 mi in 1 hour, which is good. I actually had to slow down considerably at mile 8 because my left calf started tightening up slowly. So I ran slow for another mile, it got tighter, and I stopped.

wanted 12+ miles but, just need to be careful.

the good news is that after I stopped running, the walk back home had minimal hamstring tightness/pain. This is promising.... after my last run a few days ago, it was VERY painful & tight.. so this is a good sign.

felt extremely good initially.. first few miles felt very bouncy etc. still holding back quite a bit in the power department, but, my stride frequency was pretty high..

if I can get to 9 miles in an hour before the month is over, while nursing an injury..... i'll feel pretty happy about it. I don't think i've ever clocked 9 miles in an hour, yet it seems attainable if I can just put a bit more power out with each stride.

also, i think the long walking is really helping.. it allows me to recover more before a big run, improve stride frequency "motor programming" (ie, increasing my stride frequency while walking for so long, seems to help with stride frequency while running), and I still get some positive adaptations in the fitness/body composition/strength department.



Food

8 PM

- big bowl of fiber one cereal with honey & 2% milk
- orange juice
- cara cara orange
- banana
- some brookside chocolates



Session: Recovery

1 AM

- light stretching
- 30 minutes icing my left hamstring, calf, etc



Food

3 PM

- greek yogurt



feel pretty decent right now.. calf feels slightly tight, which is annoying.. however, hamstring feels better than it has after a run.

tomorrow i'm going to walk in the day, hopefully.

holding off on calisthenics for a few more days maybe, to see if I can get my right elbow to "stop whining". It gets better every day that I don't do calisthenics (or tennis, which wrecked it).. but it seems to come back quickly as I get back into dips and such.

pc!