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Messages - adarqui

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6421
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: February 28, 2018, 09:17:29 pm »
Quote from: adarqui on January 20, 2018, 12:34:03 pm
Tropical 5k -> January 27, 2018
- 18:54, 13th OA

Publix A1A Half Marathon -> February 18, 2018
- 1:27:11, 25th OA

Superhero 5k -> March 3, 2018
Run for the kids 10k -> March 10,2018

Coral Springs Half Marathon -> March 24, 2018

That's what i'm focusing on!

just edited my OP, added a 5k & 10k - don't care style!

the fun thing is, i'm going to turn both of those into long runs:
1. 5k whatever + hilly long run
2. 10k hard + 10k mod (doubling back on the course lol!)
- runlikeagirl signed up and will attempt this with me. it's more of a half marathon training run -> practicing starting hard then being able to try and hold on to a solid moderate pace.

cool.

6422
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: February 28, 2018, 09:13:28 pm »
How did I forget to bump this with the A1A half? fail!

Quote from: adarqui on January 28, 2018, 09:20:07 pm
Just updated my original race schedule post. Added another half marathon on February 18, which I won't take "as seriously" -> using it as a learning experience for the Coral Springs Half Marathon, which I want to place top 3 in. Started picturing myself training for Coral Springs so much, then just having a crap race because of something simple I overlooked (like not drinking water at a stop, or having some energy gel or something), who knows. So, going to try and figure that stuff out in that Publix A1A half.

:D

well that turned out great.. smart move to get a half in before the half I really care about.

A1A half: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139373/#msg139373

1:27:11 with tons of PR's!

6423
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: February 28, 2018, 04:49:12 pm »
youngest and oldest competing in WIC Birmingham 2018 IAAF World Indoor Championships, 1-4 March 2018

Collins yo!

Quote
At the age of 41 @kim.collins.5817 will be the oldest competitor at the @wicbirmingham2018 . Conversely, Malta’s Jacob El Aida will be the youngest competitor at the age of 16. Both will be competing in the men’s 60m heats on Saturday the 3rd of March #IAAFworlds


6424
400m Sprinting or Shorter / Re: Sprint Videos
« on: February 28, 2018, 04:43:32 pm »
Quote from: Mutumbo000 on February 28, 2018, 04:26:31 am
Split times of top 4 men in Australia 100m Nationals



love that kind of data. nice!!

nice to see all of those little hundredths add up to victory for the winner. some fly segments being identical, but #1 really got it done by 30m.

6425
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 28, 2018, 12:54:26 pm »


roger federer single handed backhand dunk.. :D

6426
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 28, 2018, 11:54:32 am »
beautiful.


6427
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 28, 2018, 11:46:00 am »
when talking to runlikeagirl about racing & how it could be like surfing, kind of like my old vert/surfing analogy:

me:

"Feels more like surfing maybe.. you just stay ready, prepare in general, then nature hands you the waves.. out of nowhere you get a great wave and boom, pure bliss. That's what I gather from surfers."

her:

"Very true!!! Great analogy to surfing!!!! I think that’s exactly how it goes. Letting the race come to you but also have lion eyes to catch it once it comes."

what a beast. :wowthatwasnutswtf: :ibrunning: :ibsquatting:



we were talking about "late signups" to races, and how it can end up being "more fun/less stressful", and even having better performances without all of the prior specific buildup/planning.

6428
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 28, 2018, 09:30:10 am »
rest day. planned to get in a light run but.. calf. calf (soleus) feels fine for the most part. in shoes can't feel it. barefoot can feel it slightly.



02/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5

wakeup = 06:30 AM (slept in)
- slept in for more "healing"

log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water



workout: bw
- 08:00 AM
- kinda strong

S1: 3sec paused dead hang ng pullups: BW x 11 :wowthatwasnutswtf:
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg

6429
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 28, 2018, 09:25:13 am »
Quote from: Coges on February 27, 2018, 09:07:28 pm
Quote from: adarqui on February 27, 2018, 08:36:35 pm
man 2 man is the only way to play social basketball.... :ninja: :ibjumping:

Man to man isn't too bad. Full court press is just mean haha

lmao.

Quote from: Mutumbo000 on February 28, 2018, 04:25:23 am
Quote from: Coges on February 27, 2018, 09:07:28 pm
Quote from: adarqui on February 27, 2018, 08:36:35 pm
man 2 man is the only way to play social basketball.... :ninja: :ibjumping:

Man to man isn't too bad. Full court press is just mean haha

Add in some traps and it's even meaner  ;D

lmao!

6430
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 27, 2018, 08:43:33 pm »
Quote from: Coges on February 25, 2018, 02:44:36 am
Quote from: adarqui on February 23, 2018, 05:17:32 am
Quote from: Coges on February 19, 2018, 02:23:16 am
Quote from: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm
Quote from: LBSS on February 16, 2018, 04:27:39 am
Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 :ibsquatting: :ibrunning: :wowthatwasnutswtf:

awesome.

Haha she'd probably be fine with you following her.

hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.

Quote
It would probably be good for her to start a log though. Maybe...

i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.

also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|

6431
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2018, 08:38:16 pm »
lmao you forgot to mention the vegan burger .. worthy of an edit :D

we talked on FB but ya worth mentioning on here, absolutely awesome long run, especially considering the pre-run debacle :ninja: :ninja: :ninja: :headbang: :ibrunning:

6432
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 27, 2018, 08:36:35 pm »
man 2 man is the only way to play social basketball.... :ninja: :ibjumping:

6433
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2018, 08:35:20 pm »
Quote from: LBSS on February 27, 2018, 02:38:31 am
PLAN UPDATE

originally the phase 2 plan was as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:

- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.

might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.

sounds like a big jump in training overall, but, easy runs are fun/awesome & not much of a problem.

also cool @ 5k testing. any races you can do in the near future? having an upcoming race is a great way to sharpen up training & drop a better time than expected, adrenaline squad.


Quote from: LBSS on February 27, 2018, 10:16:11 am
- run 6.16 km in 28:51
the garmin maps seem to be getting jankier. maybe it knows i'm upset with it and it's messing with me out of spite. or maybe i'm just looking more closely now.

- stretch

might get a stryd because sure, i've got $200 burning a hole in my pocket and damn it i want to know how far and fast i'm going.

never heard of stryd before. looks pretty cool. get one and share the dataporns :D :ninja: also, pretty awesome that it's rechargeable.




Quote from: LBSS on February 26, 2018, 11:17:23 am
- run 8.72 9.5 km in 48:24
weirdly, google maps calculates the distance as more like 9.5 km. i actually do think the watch is goofy sometimes, my pace was pretty consistent throughout but it booked me at 6:51 and 7:08 pace for the third and fourth kilometer, which is slower than i ever ran even when i was first starting out. rest ranged from 4:48-5:14, and a distance of 9.5 would put average pace at around 5:04, which makes much more sense.

- stretch

 :pokerface:

EDIT: http://www.nytimes.com/2011/12/20/health/nutrition/gps-watches-may-not-track-runs-accurately.html?pagewanted=all

oh. gosh forkin' darn it.

EDIT 2: put estimated actual distance in. gonna start verifying runs against google maps when they feel off.

this must have something to do with location in general .. i mean, my watch is most often insanely accurate. If i'm doing laps in lane 1, it's always 0.25. If i'm doing intervals at the quarter mile section of a park, it's always 0.25. At mile markers in races, it beeps very close to the markers, ALWAYS, and some of that variation is due to not running "tangents" and such based on the optimal course path, which is what the race certifiers use etc.

i've only had mine mess up a few times IIRC one on a 1km attempt on a sidewalk like 1.5 years ago, and another in the 2016 merril lynch bull run 5k -> buildings seemed to have jacked it up potentially? but, it was fine the next year. so maybe not.

but ya as far as distances go, for me at least and the areas I run, luckily mine is spot on.

that absolutely sucks that yours is off.. damn! I mean i'd trust my GPS more than google maps that's for sure.. lmao!

but 8.7 to 9.5 km is an enormous difference.


peace!

6434
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 27, 2018, 07:48:01 pm »
Shitara is such a beast.

http://www.letsrun.com/news/2017/09/craziest-guy-berlin-japans-yuta-shitara-will-race-berlin-marathon-8-days-running-6017-half-marathon-likely-go-leaders/

6435
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2018, 07:30:02 pm »
signed up for a 5k on sat .. even tho my calf is acting weird. i won't run if it's messed up, but if i'm healthy, 5k sat. no big plans, just try and get top 3.

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