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Messages - adarqui

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5011
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 07:51:47 am »
^^ but ya had I ran through this muscle spasm, probably would have been FU*KED. I think it spasm'd more towards the middle of the VMO.

feels great right now, like I have 0 injury.. so I don't think it's going to be a problem. If I didn't AETS/AERS/AELS tho...................... i'd be toast. :goodjobbro:

5012
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 07:41:44 am »
Quote from: LBSS on June 21, 2018, 01:56:25 am
i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am
how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 :personal-record: *
06/04/2018: 102.5 :personal-record: *
06/11/2018: 100.4 in 6 days :personal-record: *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

5013
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 10:07:22 pm »
^^ leg feels pretty good right now. will do some early morning walking on grass, maybe some light trots mixed in.

5014
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 10:06:57 pm »
rest day.

left vmo not safe to run with.


06/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (origin) strain slightly
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
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: 7

wakeup = 05:45 AM

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

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

log:
06:30 AM: rxbar, water
07:00 AM: workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, blueberries, water
12:00 PM: very tight ace bandage wrap, compressing the hell out of the injured area .. mostly on until 6 PM - helped alot
12:30 PM: food: beet juice, mixed nuts, lindor chocolate, water
03:00 PM: food: banana, protein bar, lindor, water
07:00 PM: food: char hut: big bite burger (medium) w/ pickles on the side, water
09:00 PM: food: apple cider vinegar shot, trail mix bar, water
09:15 PM: leg drain: 30 minutes


workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
- https://www.strava.com/activities/1650598231


workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

5015
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 20, 2018, 09:44:00 pm »
Quote from: seifullaah73 on June 20, 2018, 06:34:48 am
Quote from: adarqui on June 19, 2018, 09:05:56 pm
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

ahh

Quote
Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

ya. i've done the box variants, feel safer. the ATG free pistol squats always ended up wrecking my knees, caused all kinds of tweaks/weird pains.

5016
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 20, 2018, 09:33:16 pm »
that program always looks so nuts/fun when logged.. cool to see you back on that.

5017
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2018, 09:32:30 pm »
Quote from: Coges on June 19, 2018, 10:23:51 pm
Quote from: LBSS on June 19, 2018, 12:41:47 am
Quote from: maxent on June 18, 2018, 08:16:38 am
Quote from: LBSS on June 18, 2018, 05:49:11 am
squat without pause is not a paused squat.

there's a pause .. it's just too short to see from video

lol

Haha yeah I think the point of a pause squat is to pause for at least 1s which would be visible on video. Maybe adjust for a longer pause next time.

every squat is a pause-squat.. i think you're failing to realize the absolute genius of it. :ninja: :trollface:

5018
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2018, 07:46:12 pm »
Quote from: vag on June 20, 2018, 06:50:44 am
19 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 6km @ 39'9''

Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!



whoooa. sick! :ibrunning:

level-up :highfive:

5019
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 20, 2018, 04:03:49 pm »
great clip of Cabada flying.

?taken-by=fernando.cabada

5020
Pics, Videos, & Links / Re: jump videos and photos
« on: June 20, 2018, 04:02:59 pm »
linked to me from maxent because he doesn't think of this thread when he sees a jump photo. :ninja:



could also be in the beast thread.. :ninja: :ibjumping: :ibsquatting: :wowthatwasnutswtf:

5021
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: June 20, 2018, 04:02:15 pm »
Yuki will be racing CHI, with Rupp & Mo.

SICK.

?taken-by=wmmajors

5022
Basketball / Re: NBA 2017 - 2018 Season
« on: June 20, 2018, 12:00:27 pm »
Quote from: Coges on June 20, 2018, 02:36:27 am
Ok so of all the big names who are being touted as trade bait where do you think they will land?

Lebron
PG
Kawhi
Kyrie
KD
CP3

I've honestly got NFI but would love to see Lebron, PG and Kawhi at the Lakers. The league always seems better when the Lakers are firing.

LEBRON going back 2 MIA. :D

no idea about the rest.

5023
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 10:59:22 am »
Quote from: vag on June 20, 2018, 06:02:33 am
Silly question but how can you keep such a slow pace? Is it natural or you worked on that?

nah not a silly question. I worked on it. Our "ego" kicks in, hard for us to go that slow. So it's more about discipline, relaxation, and "form" (keeping great posture, very light relaxed stride, relaxed arms/shoulders etc). It provides a great aerobic effect, even at such slow paces, so it allows you to focus on lots of things without taxing yourself much.

but ya the better you get at staying relaxed, the easier it is. i'm like a relaxed noodle out there when i'm going this slow, barely making any noise. I can run up on someone and they'll have no idea, I often call this "ninja pace" :ninja:

Quote
I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.

yea, it is a great feeling. I liken it to a car in "neutral". Take the foot off of the gas, no gas whatsoever, no breaks, just relax & coast.

I've found it to be very effective at making me faster: helps me get more miles in / spend more time running, run more often, not tax myself, recover, focus on posture/form, focus on my mental game (easy to want to stop when you can think so clearly at such a slow pace, and know you have so long to go), develops the aerobic system, still provides a strength stimulus, allows me to bounce off of forefoot easier (when i'm feeling good, these runs can be 100% forefoot, just happens naturally), allows me to get more time in - in the heat/humidity, really "primes me" for speed days - when you run very relaxed/light you feel like you are about to launch on speed days.

stuff like that.

I plan on building it up to 3+ hour runs in the not-so-distant future. I'd like to get to 5 hours comfortably (occasionally) before 2018 is up... Yuki (japan marathoner) style.

5024
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 19, 2018, 09:41:42 pm »
light day.

left vmo injury felt ok during run, a few little pains but wasn't too bad. got worse later on though, so no evening run etc. we'll see how it feels tmw AM.


06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = pre-run: none, post-run: left vmo strain barely, later on: left vmo strain slightly
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
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: 9

wakeup = 08:30 AM

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

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
08:40 AM: rxbar, water
09:00 AM: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min
10:10 AM: workout: bw
10:30 AM: food: beet juice, water
11:30 AM: food: dunkin donuts: frozen chocolate w/ whipped cream, 2 egg and cheese wraps, 1 turkey sausage & cheese wrap, 3 tops of donuts (split them down the middle lengthwise), water
03:00 PM: food: rxbar, banana, water
04:00 PM: light stretching of quads
07:00 PM: food: char hut: double chicken on a pita w/ bacon, trail mix bar, water
09:00 PM: leg drain: 30 minutes
10:00 PM: food: apple cider vinegar shot, banana, water

workout: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min
- https://www.strava.com/activities/1648385554

felt ok but def not 100%. need to be careful with it until it's 100%. crazy how a cramp can cause some wreckage.

workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

5025
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: June 19, 2018, 09:19:31 pm »
Quote
But the race was much deeper than Shitara. A slew of Japanese men turned in career performances. Japan put six runners in the top ten in the men’s race, and had nine runners who ran faster than 2:10. Yes, nine. After a quick perusal of the fastest-ever marathon times, I found that only 17 American men in history have ever gone sub 2:10. On a record-eligible course (i.e. not Boston) that number shrinks to 11.

https://www.outsideonline.com/2284811/why-are-japanese-marathoners-so-good

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