6451
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6452
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 24, 2018, 08:13:44 pm »
reposting (just saw it again) .. do i go, or do i not. if i go, i may not finish. good shit.
<a href="http://www.youtube.com/watch?v=pYFsGulhbQo" target="_blank">http://www.youtube.com/watch?v=pYFsGulhbQo</a>
6453
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 24, 2018, 08:03:45 pm »
damn Wilson Kipsang dropped out at 17 km.. 
6454
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 24, 2018, 02:51:54 pm »
long run workout day!
02/24/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
- soreness = lunge fallout
aches/injuries = right pinky toenail barely, left groin barely, top of right foot barely (stretching it last night helped, i think)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5
wakeup = 05:00 AM
log:
05:15 AM: food: oatmeal + pink salt + tons of honey, water
06:30 AM: workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
08:00 AM: food: GU, water
08:30 AM: food: smoothie, water ^^ then went back to the bridge
10:00 AM: food: fresh first: egg sandwich on a waffle, smoothie, lemonade, water
11:00 AM: food: rxbar, water
03:00 PM: food: banana, rxbar, water
06:30 PM: food: 2 x banana, 4 x scrambled eggs, 2 x avocado, french bread, water
07:00 PM: food: vanilla almond milk, vegan fudge brownie, water
RHR while eating? who knows.
workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
- https://www.strava.com/activities/1423839781
had to pull those insoles out afterwards so I could run properly (for the bridges etc). The construction of the insoles stitched insoles is so weak in these shoes, kinda ridiculous. Afterwards while i'm eating breakfast, some guy is like, "those look nice, do you recommend them?", I go "well this is my first run in them and the stitches insoles ripped out", and he lol'd and showed me his phone, he was about to purchase them. So, a lesson to Brooks: need better insole construction!
Hit some decent paces on the bridge uphill segments, 6:XX's after mile 17 so, nice.
Planned on hitting 4 mi @ 6:4X after the 10 but was toast. Abort.
I need to start transitioning into work mode....... have tons of stuff to do today.. fml!
02/24/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
- soreness = lunge fallout
aches/injuries = right pinky toenail barely, left groin barely, top of right foot barely (stretching it last night helped, i think)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5
wakeup = 05:00 AM
log:
05:15 AM: food: oatmeal + pink salt + tons of honey, water
06:30 AM: workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
08:00 AM: food: GU, water
08:30 AM: food: smoothie, water ^^ then went back to the bridge
10:00 AM: food: fresh first: egg sandwich on a waffle, smoothie, lemonade, water
11:00 AM: food: rxbar, water
03:00 PM: food: banana, rxbar, water
06:30 PM: food: 2 x banana, 4 x scrambled eggs, 2 x avocado, french bread, water
07:00 PM: food: vanilla almond milk, vegan fudge brownie, water
RHR while eating? who knows.
workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
- https://www.strava.com/activities/1423839781
had to pull those insoles out afterwards so I could run properly (for the bridges etc). The construction of the insoles stitched insoles is so weak in these shoes, kinda ridiculous. Afterwards while i'm eating breakfast, some guy is like, "those look nice, do you recommend them?", I go "well this is my first run in them and the stitches insoles ripped out", and he lol'd and showed me his phone, he was about to purchase them. So, a lesson to Brooks: need better insole construction!
Hit some decent paces on the bridge uphill segments, 6:XX's after mile 17 so, nice.
Planned on hitting 4 mi @ 6:4X after the 10 but was toast. Abort.
I need to start transitioning into work mode....... have tons of stuff to do today.. fml!
6455
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 24, 2018, 02:32:43 pm »
<3
6456
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 23, 2018, 08:45:20 pm »
rest/bw
02/23/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly:
aches/injuries = right pinky toenail, right hip flexor barely, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7
wakeup = 04:30 AM
log:
04:45 AM: food: oatmeal + honey, water
06:15 AM: workout: morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: wholefoods: 2 x egg sandwich, orange juice, water
11:30 AM: food: work life: coffee + 5 cream + 2 sugar, rxbar, water
01:30 PM: food: chicken chop w/ brown rice, a few chips/guac
06:00 PM: food: rxbar, water
07:30 PM: food: chicken soup, whole wheat french bread, vegan fudge brownie, banana, water
workout: walk + bw
- 06:30 AM
morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
probably going to try doing my long run in these Brooks Hyperion's tomorrow... scary considering they are 3oz heavier than what I normally run in, but they are still crazy light for a distance shoe (~6 oz). I need to break them hard & get them down to ~5.x oz.
S1: 3sec paused dead hang ng pullups: BW x 11
- felt my left groin alot on this first set of pullups. that long, completely stretched out dead hang seems to have overstressed it.. hopefully it's nothing.
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 11
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 5sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg
fairly strong, a little tired.
bumped up my paused lunges to 5sec, felt it nice in glutes/quads.
02/23/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly:
aches/injuries = right pinky toenail, right hip flexor barely, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7
wakeup = 04:30 AM
log:
04:45 AM: food: oatmeal + honey, water
06:15 AM: workout: morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: wholefoods: 2 x egg sandwich, orange juice, water
11:30 AM: food: work life: coffee + 5 cream + 2 sugar, rxbar, water
01:30 PM: food: chicken chop w/ brown rice, a few chips/guac
06:00 PM: food: rxbar, water
07:30 PM: food: chicken soup, whole wheat french bread, vegan fudge brownie, banana, water
workout: walk + bw
- 06:30 AM
morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
probably going to try doing my long run in these Brooks Hyperion's tomorrow... scary considering they are 3oz heavier than what I normally run in, but they are still crazy light for a distance shoe (~6 oz). I need to break them hard & get them down to ~5.x oz.
S1: 3sec paused dead hang ng pullups: BW x 11
- felt my left groin alot on this first set of pullups. that long, completely stretched out dead hang seems to have overstressed it.. hopefully it's nothing.
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 11
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 5sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg
fairly strong, a little tired.
bumped up my paused lunges to 5sec, felt it nice in glutes/quads.
6457
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 23, 2018, 12:51:06 pm »6458
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 23, 2018, 12:50:12 pm »Wilson Kipsang this weekend in Tokyo, I think.
6459
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 23, 2018, 05:17:32 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.
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.
awesome.
6460
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 22, 2018, 03:40:12 pm »
track day!
02/22/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right pinky toenail (moderate), left groin somewhat (old injury/issue that seems to have been resurfacing lately, hurts when i do a crunch out of bed/cough etc, i've had this alot in my life, been bugging more & more lately, i think pullups exacerbated it), after track: right hip flexor slightly, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8
wakeup = 06:30 AM
- slept in unfortunately!
- back on track tmw
log:
06:45 AM: food: oatmeal + pink salt + tons of honey, water
08:45 AM: workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
11:00 AM: food: gu, water
11:30 AM: food: char hut: chicken sandwich loaded up, chicken on a pita loaded up, birch bear, water
12:30 PM: food: black tea
02:30 PM: food: water w/ lemon
03:00 PM: major toenail trim
08:00 PM: food: dinner: sauteed yam in pink salt/olive oil, 3 x toasted sourdough in spanish olive oil/black pepper, prunes, protein + almond milk, water
08:30 PM: leg drain: 30 minutes
workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
- https://www.strava.com/activities/1420723035
02/22/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right pinky toenail (moderate), left groin somewhat (old injury/issue that seems to have been resurfacing lately, hurts when i do a crunch out of bed/cough etc, i've had this alot in my life, been bugging more & more lately, i think pullups exacerbated it)
, after track: right hip flexor slightly, top of right foot slightly cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8
wakeup = 06:30 AM
- slept in unfortunately!
- back on track tmw
log:
06:45 AM: food: oatmeal + pink salt + tons of honey, water
08:45 AM: workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
11:00 AM: food: gu, water
11:30 AM: food: char hut: chicken sandwich loaded up, chicken on a pita loaded up, birch bear, water
12:30 PM: food: black tea
02:30 PM: food: water w/ lemon
03:00 PM: major toenail trim
08:00 PM: food: dinner: sauteed yam in pink salt/olive oil, 3 x toasted sourdough in spanish olive oil/black pepper, prunes, protein + almond milk, water
08:30 PM: leg drain: 30 minutes
workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
- https://www.strava.com/activities/1420723035
6461
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2018, 03:27:49 pm »- run x
abort! abort! left hamstring tightness. read the exchange between joe and adarq about joe's tightness issue and decided to bail after less than half a kilometer. will stretch gently but otherwise time to invoke AERS.
but
@ AERS.and ya, if tightness is getting worse during a run, never a good sign from my experience. The biggest problem that poses is: changes up your form, causes other muscles to compensate/do more work, ends up resulting in more issues. The best example I have for that is, if calves are injured, hamstrings will do more work -> causing hamstrings & other crap to get wrecked. If hamstrings are wrecked, calves will do more work, causing calves to get wrecked. I've experienced both of those. Makes sense too from a knee flexor perspective: one set of knee flexors becomes hurt, another set does more work, this new pattern isn't used to that and all kinds of problems can end up surfacing from this chain reaction.
If stuff feels weird, I personally say go for a light walk instead (<= 60min), hit up some non-exacerbating strength work, or just rest.
It seems that avoiding running through "impaired gait" is extremely important.. that's just what i've come to realize through trial & error.
pc!
6462
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 22, 2018, 03:21:53 pm »22-02-18
Workout
Run -- 4.6mi in 38:54 [8:34, 8:12, 8:21, 8:31, 8:42 pace]
Notes
Tailwind out, headwind back on this one. Knee/calf thing seems fine. Noticed it very mildly towards end of run, but no clicking, pain or sensation when walking up stairs/bending knee, so I'm hopeful. Shall see what's what tmrw.
Average pace sub 8:30 and avg HR sub 150, that's a nice and new combo.
good news all around!! nice.
6463
800m+ Running and/or Conditioning / Re: Jacked people who run
« on: February 21, 2018, 09:26:22 pm »
From something I posted in ChrisM's journal:
gain 15-16 lb and still run
I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.
He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.
Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.
Sorry, quick hijack.
dude is huge. lmao.
i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.
gain 15-16 lb and still run
I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.
He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.
Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.
Sorry, quick hijack.
dude is huge. lmao.
6464
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 21, 2018, 05:44:03 pm »
rest day.
02/21/2018
bw = 143
bw before bed last night = ?
soreness = calves moderate
aches/injuries = right pinky toenail somewhat, right hip flexor barely, left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
hours sleep: 8
wakeup = 06:30 AM
- slept in
log:
06:45 AM: food: banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: fried egg atop toasted sourdough rye, sauteed mushrooms, 2 x banana, water
12:00 PM: food: work life: coffee + 5 cream + 2 sugar
04:00 PM: food: uncle julio's: 3 x chicken enchiladas, chips & salsa, 2 x water w/ lemon
08:30 PM: food: 2 x oatmeal, prunes, water
photos came out dope:
workout: bw
- 07:30 AM
- good session, tired/sore though
S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 25
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 30
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 25
S3: close calf raises, back extended/hips locked: BW x 30
S3: 3sec paused forward walking lunges: BW x 10 each leg
pullup variations & dips were solid!
nice. strong.
calves got way more sore after this session.
My last few track session's GPS data, haha. looks cool: 15, 17, 20 mi respectively:
02/21/2018
bw = 143
bw before bed last night = ?
soreness = calves moderate
aches/injuries = right pinky toenail somewhat, right hip flexor barely, left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
hours sleep: 8
wakeup = 06:30 AM
- slept in
log:
06:45 AM: food: banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: fried egg atop toasted sourdough rye, sauteed mushrooms, 2 x banana, water
12:00 PM: food: work life: coffee + 5 cream + 2 sugar
04:00 PM: food: uncle julio's: 3 x chicken enchiladas, chips & salsa, 2 x water w/ lemon
08:30 PM: food: 2 x oatmeal, prunes, water
photos came out dope:
?taken-by=andrewdarqui
?taken-by=andrewdarqui
workout: bw
- 07:30 AM
- good session, tired/sore though
S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 25
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 30
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 25
S3: close calf raises, back extended/hips locked: BW x 30
S3: 3sec paused forward walking lunges: BW x 10 each leg
pullup variations & dips were solid!
nice. strong.
calves got way more sore after this session.
My last few track session's GPS data, haha. looks cool: 15, 17, 20 mi respectively:
6465