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Messages - adarqui

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3241
News, Announcements, & Suggestions / created an "Old Journals" section
« on: January 31, 2019, 03:46:25 pm »
meant to post this the other day:

I had removed the "Journal Graveyard" a while ago. So, after gukl's request to move an old journal to the graveyard, I created "Old Journals" instead.

I don't really like the concept of: "Journal Graveyard: Quitters, Deserters, etc". I guess when I created it back then, I was annoyed when people stopped journaling, stopped training, etc. So maybe it was partially a tactic to shame people who stopped journaling etc, in an effort to keep others focused etc. Who knows.. Regardless, it was too aggressive. That kind of stuff might work short term, but the result in the end will always be the same.

Anyway, I moved all journals over a year old into this new section, no exceptions. No disrespect intended either, just some maintenance. It makes sense that the journals section should represent actively maintained material, so you have a clear picture of how many people are consistently or somewhat-consistently working on something.

We have an "arcane system" on here, but it works.

peace!

3242
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 31, 2019, 03:41:20 pm »
Quote from: Mutumbo000 on January 31, 2019, 06:31:17 am
I got a call from the Defense Force today they want me to come in on the 13th of February for a medical examination and psychological test. If I pass that I'll be enlisted then off to boot camp.

daamn!

3243
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2019, 03:39:59 pm »
Quote from: LBSS on January 31, 2019, 04:05:45 am
had a dunking dream last night. i walked into my elementary school gym, with my 4th-5th grade gym teacher already there setting up for class. i was going to participate in class. we greeted each other warmly -- he was a good teacher -- and then he kept placing cones or whatever. i was the first person to arrive other than him. there was a basketball hoop, and i decided to see how much height i'd lost on my vertical since i stopped training. to my surprise i got a couple knuckles cleanly over the rim on my first jump. he looked up and said, something like, "wow, nice jump." i said, "i used to be able to get higher, but now i'm only running so my vert's gone down." but i tried again and got even higher, mid-palm. by this point the gym was filling up with classmates, all also adults. we huddled in the corner (oddly, in retrospect, but it felt normal in the dream) waiting for class to start but i decided to try one more jump. i got at least an inch past my wrist, as high as i ever jumped in real life. i was shocked and amazed and really happy that i could still jump so high.

then i woke up.  :(

nice dream. still being able to jump high would be fun. being able to jump crazy high "naturally" would be awesome.

interesting saying this in the dream: "i used to be able to get higher, but now i'm only running so my vert's gone down".

you know what's odd, i didn't journal it but wanted too (forgot), i had a vert dream on monday or so.. simply, i was trying to film some jumps, which were incredible: elbow over rim. but, my phone kept falling over and i couldn't get a clip. finally i got a clip, played it back, and was very happy. then i woke up :(

pc!

3244
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 30, 2019, 03:11:42 pm »
mod threshold.

right calf & behind right knee a bit tight after the run. seems better hours later.



01/30/2019

diet:
- eating good. turkey/cheese/avo sandwich for lunch w/ salt/vinegar chips & cookie. big spinach salad later.

07:30 AM: mod: 1h31m with {~53m @ 6:XX} ::: (mushy grass, heavy shoes, legs good)
- https://www.strava.com/activities/2111156402





decent! field was real mushy but still got it done. should have done another mile but was getting late. need to start earlier :/

---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

3245
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 30, 2019, 03:08:01 pm »
light with mod finish.

01/29/2019

diet:
- ate great. huge broccoli/cauliflower stir fry for dinner.

08:30 AM: light->mod progression: 1h:24m {last 4 miles: 8:01, 7:39, 7:22, 6:41} ::: (grass/dirt/rocks, cold, heavy shoes, quads sore)
- https://www.strava.com/activities/2111156402

plan is to do 1 hour mod tomorrow but, depends on how quads feel.



---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

3246
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 29, 2019, 06:25:00 pm »
i got robbed. they rounded my shit up.

36:17 mfqr.



:/

36:18 my a$$




3247
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 29, 2019, 03:00:01 pm »
congrats on the PR man!! 150kg, strong. :ibsquatting:

Quote from: seifullaah73 on January 23, 2019, 07:58:11 am
Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

it's too risky imho. i've mentioned that a few times, i just don't think the risk-vs-reward ratio is worth it.

i fell out of favor with "REA squats" and "jump squats" a long time ago.

putting safety first (AELS), impact shock with a barbell on the back is def risky.

if you continue to do it, keep it safe (obviously).

but like acole said, having any back pains and performing jump squats might not be the best combo.

pc!

3248
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 29, 2019, 12:42:01 pm »
2018: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138503/#msg138503
2019: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146049/#msg146049

Quote from: adarqui on January 11, 2018, 12:48:54 pm
just found out some random info about that ultra:

the masters guy I post in here on occasion, got 2nd overall in like 2013.

also he was on a relay team (like i'm about to do) which set the CR at 49 laps. They averaged ~5:54 min/mi pace as a team. That's batshit considering the hills. holy crap.

I think I want to do it individually next year.. I definitely think I can win that. Could be my first prize money win :D Have it in my mind for 2019.

bump from 2018, courtesy of jr.

i knew i could win that ultra, even before I did the relay.. that's interesting. but ya, i was thinking about winning it for about a year. crazy. :ibrunning:

3249
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 28, 2019, 09:34:30 pm »
omfg. i just realized something..

I might do Edison Festival of Lights 5k on Feb 16, evening race in Fort Meyers. There's also this half marathon the next day (Paradise Coast Half), pretty close to it.

Might do both.. dno!

 :ninja: :ninja: :ninja: :derp:

3250
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 28, 2019, 09:22:23 pm »


Quote
danny.doc

Thank you.

I can’t thank everyone enough for showing support before and after the race in Houston. I felt every bit of support and it’s that type of energy that helps one dig a little deeper during the race when things get difficult. It gets one through the journey and lifts one to higher places than first imagined. It also makes the celebration much better. This USA Olympic Trials qualifier is not only mine but a larger team effort.

In the buildup to the race, I tried to learn as much as possible about the Marathon, without it becoming overwhelming. I was going to do something I had never done before, which makes for a stressful yet exhilarating experience. I gleaned information from many sources, Coach Lundo, my teammates, family and friends in the community who have run the Marathon. There are a host of tiny details I carried with me into race day. It’s a little bit like being a collector. You collect, sift through everything and keep the things that help.

One thing that helped me in the last few weeks was writing down my plan of attack. About 10 days out, I wrote out the range of splits I thought I could hit in 5-mile increments. I also wrote down a quote/image I thought would help me for that segment. I can’t remember if all of these quotes/images surfaced in my head during the race, but the theme was there for me.

The splits I explicitly remember seeing during the race were the 10-mile, Half and 20-mile (52:40, 1:09:13, 1:46:00). Other than that, I was zoned in, sometimes checking my watch for a split, but mostly trying to hit the right feel.

The lesson I took away from this is I knew myself better than I realized. I had put in the training for months and it had produced self-knowledge. If we know ourselves and we put in the right training, there is less fear around an experience, and you can just let go, let it fly, and dive into the moment.

3251
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 28, 2019, 09:18:45 pm »
quads pretty sore. other than enjoying racing, i really dread road running.



01/28/2019

diet:
- ate great.

07:00 AM: mostly light + mod at the end: 1h33m @ {mostly 8:XX} + {last 2 miles: 6:55, 6:33} ::: (turf, legs toast, heavy shoes, cold/windy) /// quads wrecked from the road long run yesterday
- https://www.strava.com/activities/2108938931



was very cold/windy. rough but fun.

quads really sore still.

very solid HR.

---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

3252
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2019, 02:21:41 pm »
Quote from: LBSS on January 28, 2019, 11:17:42 am
i just bought 3 pairs of kinvara 8s, including the last two pairs saucony has of the red and blue ones in my size (10.5)  :-X

but shit, the 8s are better than the 9s, best running shoes i've ever owned. and apparently the 10 is worse than the 9. lesson learned: if you find something that works, but you know it'll wear out, buy backups and stash 'em.

damn good pick up on the 8's.

ya man. it sucks. :/

that happened to me with:
- nike zoom waffle racers (oldschool)
- saucony shay xc4
- saucony endorphin racer v2
- new balance rc5000v2

i've been meaning to look again for shay's and endorphin's. shay's are what i'd run a trail/off road race in. endorphin's are what i'd run anything from 1 mile to potentially marathon, on road. both are very hard to find now (shay's more so).

really sucks when companies discontinue a shoe completely, or make consecutive versions worse. i've heard that a few times about the kinvara's. i tried on a pair of 10's when i was at rundepot getting my free shoes lol, really hated how they felt.

3253
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 27, 2019, 09:25:11 pm »
is the toe improving tho? hopefully it is. that's a rough one. flares up occasionally too for me, but not sideline level.

also that's good news about the military tests! sucks about the backlog tho.

3254
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 27, 2019, 09:10:10 pm »
light long run today, legs toast.

also right soleus flared up a bit after the run. soleus's are acting weird lately.



01/27/2019

diet:
- ate great. huge spinach/mixed greens/butter lettuce salad for dinner, with crackers/gouda, and 1/2 of a chicken sandwich :D

08:30 AM: light but tough (legs dead): 2h54m ::: (road - meh, heavy shoes) /// wanted to do this on grass but - everything is flooded
- https://www.strava.com/activities/2107323364




---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

3255
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 27, 2019, 07:43:07 am »
Quote from: LBSS on January 26, 2019, 11:31:43 pm
damn, andrew! that's fast.

ya kinda! haha. definitely happy about it.

Quote
i bet you can hit 16:xx 5k this year if you gun it.

thanks man! i think so as well. i had to learn from my mistakes last year.. i knew i was about to make some, but just had to learn the hard way. now it's time to put it together.

2019:
0. always try to stay healthy!! AELS, AERS, AETS etc. health #1, top priority
1. longer races - more 10k's (8k/10k/15k's etc) & halfs
2. more volume / longer runs, during the week
3. work hard at executing more intelligent pacing/race strategies when possible (like yesterday)
4. less speed work: use races, sharpen up for big races, but don't overdo the speed work each week
5. get used to heavier shoes: everyone else is, but i'm not.. it's a weakness for me
6. try to do the majority of my runs in the early morning: wake up earlier and get my runs in .. races are early, can't be used to training LATER than avg race start times
7. need more sleep for races (5-6 was wrecking me..). by doing #6, i should be able to get 7-8 hours, due to sleep schedule shift and getting my body into an earlier rhythm
8. don't always go out with the leaders in races, especially if i'm feeling like crap .. stay disciplined and execute some strategy instead
9. still try to go out with the leaders in some big races and really race hard, but be a little more cautious about how often i deploy it
10. don't neglect my long run
11. don't neglect hills
12. continue to train on grass and compete on roads: this keeps me much healthier
13. more long threshold, def can feel it making me stronger
14. try hard not to miss the big races, the ones with lots of history (i tried last year but missed some) .. these are the best because they are harder for me to top3.
15. keep the idea of being fit to run fast in my head, instead of "trying to run fast".. ie, i run fast because i'm in insane shape, not because i'm forcing myself to run that fast and tapping into everything to do so. run fast because i can, not because i want too (the combo of everything above basically)

i dno maybe there's some more hah.

pc!!!

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