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Messages - adarqui

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4951

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: June 25, 2018, 09:58:48 pm »

light day!

06/25/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much, after first run: top of left foot from tying shoes too tight
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: food: rxbar, water
07:00 AM: workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
09:05 AM: workout: bw
09:15 AM: food: orange juice, lots of water
10:00 AM: food: dunkin donuts: 2 x egg & cheese wraps, egg & cheese muffin, medium frozen mocha coffee w/ whipped cream, water
02:00 PM: food: a few chocolates, rxbar, banana, mixed nuts, water
06:30 PM: food: trail mix bar, water
07:30 PM: workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
08:15 PM: food: beet juice
09:15 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, 2 x banana, corn chips, apple cider vinegar shot, water

workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
- https://www.strava.com/activities/1661129004

workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10

workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
- https://www.strava.com/activities/1662290996

4952

Futbol (soccer) / Re: 2018 World Cup

« on: June 25, 2018, 09:18:26 pm »

Quote from: seifullaah73 on June 25, 2018, 07:24:02 pm

what a mess in the second half of portugal vs iran.

VAR mess. Iran almost knocked portugal out of the world cup. they got an undeserved penalty and so many things happened lol. but portugal managed to get through.

wow.

that must have been nuts to watch live.

4953

800m+ Running and/or Conditioning / Re: Misc Running Photos

« on: June 25, 2018, 07:21:00 pm »

4954

800m+ Running and/or Conditioning / Re: The Misc Running News Thread

« on: June 25, 2018, 07:01:42 pm »

stumbled upon this, ya I don't like Centro. Really hated his 911 report a murder bullshit. He's annoying.

http://www.letsrun.com/forum/flat_read.php?thread=8883415

omg so hilarious, jk.

?taken-by=flotrack

4955

800m+ Running and/or Conditioning / Re: Various Running Articles

« on: June 25, 2018, 02:52:25 pm »

?taken-by=the_kenya_experience

http://www.traininkenya.com/2018/06/18/run-the-kenyan-way-fartlek/

4956

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: June 25, 2018, 11:38:51 am »

Quote from: Southpaw on June 23, 2018, 04:56:15 pm

my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[ i been wanting to get back stronger and get better posture but scared to squat from what happened years ago

IMHO, don't get obsessed with a support exercise. If it causes pain/discomfort, don't do it. There's other exercises that can take it's place, strengthen you up, and maybe you can revisit it with a better base.

People become obsessed with exercises, even when it causes issues. Back when I was getting into jumping, I was dead-set on being able to go deep. My hip & knee ended up hurting, kept pushing through it, made it worse. Felt like an old man. Said fuck it, switched to half squatting, felt great, made my gains, never looked back. So I dropped the idea of deep squatting. Then years later with running, wanted to incorporate squatting again. I did, started getting achy, knee/hip started hurting, felt like an old man. Dropped squatting completely, felt great, never looked back (and that's why I don't lift with running - feel healthier without it).

Long story short: don't put a support exercise on a "pedestal"

As for LBSS, he has much more experience squatting, so it's easier for him to get back into it. However, with his shoulder injury, might also make sense for him to ditch squatting for now, do other stuff which creates similar tension but more safe (lunges, db overhead press, barbell overhead press, stepups etc), stuff like that, until his body is more prepared to handle that kind of positioning. Then at that point, slowly bring back squatting etc.

Squats are great, but not when they cause problems. X exercise can be great, but not if it causes pain/discomfort/problems.

Ditch it quick, do similar but safer assistance instead, perhaps re-visit it later.

pc!

4957

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: June 25, 2018, 11:16:12 am »

Quote from: LBSS on June 24, 2018, 09:57:38 pm

last night

- run 8.73 km in 49:24
first ~3 km with gf in ~5:40 and didn't come down too much from that after she peeled off to go home. trying to take a page from adarq's book and build up very light mileage (5:30-5:45/km) in the heat. 8.7 obviously isn't that far but easy does it.

- stretch

nice

ya man, i just "figure out how to survive". do what i need to in order to hit my time goal, ie 1, 1.5, 2, 2.5 hours etc. whatever it is, just focus on "survival", and that gets me into the right pace/mindset. I don't focus on mileage, even though I list it. all of these sessions are "time based". It helps alot because, pace doesn't even matter anymore. If I hit 2 hours going 9:XX vs 8:XX vs 10:XX, it's still 2 hours etc. Really helps mentally.

occasionally you have to drop the hammer speed wise in the heat, but that can be done interval style w/ big rest etc, biggest thing there is just hitting some hard paces for a decent amount of time. So it's alot easier when it's say, 1 mile hard, 1 mile super ez, 1 mile hard, 1 mile super ez, 1 mile hard, cool down etc.

pc!

4958

800m+ Running and/or Conditioning / Re: Misc Running Photos

« on: June 24, 2018, 09:44:10 pm »

the storm that delayed the national championships today.. great shot.

?taken-by=flotrack

4959

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: June 24, 2018, 09:35:23 pm »

light day!

some old photos

?taken-by=andrewdarqui

06/24/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5?

wakeup = 06:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:10 AM: food: rxbar, water
06:50 AM: workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
09:00 AM: workout: bw
09:15 AM: food: beet juice, tons of water
10:45 AM: food: boca's grill: same breakfast as last week (steak/eggs/arepa/bacon), chicha desert! (was good), lots of water
04:00 PM: food: 2 x chocolate puddings
06:45 PM: workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
08:30 PM: food: 2 x banana, 2 x toasted sourdough + jelly (strawberry on one, apricot on another), rxbar, beet juice, water

?taken-by=andrewdarqui

workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
- https://www.strava.com/activities/1659092486

fun. wore my new japan track and field shirt, lul.

workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10

workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
- https://www.strava.com/activities/1660362330

4960