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Messages - adarqui

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6646
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 30, 2018, 04:43:15 pm »
Molly Friel -> qualified for olympic trials at age 50

https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50

great stuff.

also a podcast, will listen later:

https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious

athlinks:

https://www.athlinks.com/athletes/34060428/results

6647
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 11:32:43 am »
2nd photo is sick


6648
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 11:16:01 am »


sick shot.

nice hops on that power skip.

6649
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: January 30, 2018, 11:14:16 am »

6650
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 30, 2018, 10:38:21 am »
track, then rest!

Didn't know if i'd be able to run today ... felt good. Turns out, ran very well. hah.


01/30/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, DOMS: lats moderate, chest slightly, biceps slightly
aches/injuries = calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: ~4 (hard time falling asleep, sucked).

wakeup = 04:50 AM

log:
05:00 AM: food: eat quick!! oatmeal + sea salt + tons of honey, water
05:45 AM: workout: morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected! :D
07:00 AM: food: rxbar/protein bar
08:00 AM: food: double chocolate chip muffin, protein + vanilla almond milk
02:00 PM: food: 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, banana, water
08:15 PM: leg drain: 30 minutes
09:00 PM: food: 2 x banana, protein + almond milk, water

workout:
morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected! :D
- https://www.strava.com/activities/1382824539

weather was unexpectedly cool as well, great day.

didn't get much sleep (maybe 4 hours?) but felt great.

i think that "long run" i did on sunday woke my lungs up. :D





btw, beastmode woman recap: she was feeling run down from this weekend (hard 5k saturday, pacing half for a friend @ ~8:50 on sunday). anyway, still destroyed the w/o. Hung with the "fast group" (fastest men) like usual and crushed the 800's. nuts.

^^ will recap on occasion because she's motivating. you can see she was feeling run down & that's what she said, workout seemed a little harder than it should have been, but she just knows how to push herself & fight the pain, so competitive. #impressiveAf.

6651
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 30, 2018, 10:24:55 am »
for anyone following Allie Kieffer on strava now, here's some estimates based on her 1:10:40 Doha half.

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A10%3A40

flying.

6652
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 29, 2018, 08:13:40 pm »
<a href="http://www.youtube.com/watch?v=_VYiimxqqpU" target="_blank">http://www.youtube.com/watch?v=_VYiimxqqpU</a>

6653
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 29, 2018, 08:09:15 pm »
Kipchoge talk.

a bit hard to understand so far, but i imagine it has some serious gems in it.

<a href="http://www.youtube.com/watch?v=Tc00mDtzIJU" target="_blank">http://www.youtube.com/watch?v=Tc00mDtzIJU</a>

6654
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 29, 2018, 07:59:09 pm »
Brenda talking about doing a 5k race, and how she knows she can hang with the leaders & hit a hard 2 mile, then wants to try and hold on for the rest.

i'm not alone! :D

<a href="http://www.youtube.com/watch?v=C4F4NI-ji1Q" target="_blank">http://www.youtube.com/watch?v=C4F4NI-ji1Q</a>

6655
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 29, 2018, 07:21:23 pm »
Quote from: Coges on January 29, 2018, 05:26:13 pm
Quote from: adarqui on January 28, 2018, 09:46:54 pm
Quote from: Coges on January 28, 2018, 09:38:43 pm
Quote from: adarqui on January 28, 2018, 09:22:55 pm
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

workout: Long run in honor of the 2018 Miami Marathon :D "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run :personal-record:

I saw this on Strava. Insane!

hah thanks!

Quote
Out of interest, how much total rest time for the distance?

~30 total. 10 of that was trying to get my gatorade at mile 23, took forever. Another 5 for the other gatorade at mile 15. Then several traffic stops and maybe ~5-7 minutes for the bathroom break at mile ~10. Also a few (~3 or so minutes) for a few photos.

pc!

That's still incredible. Sub 4hr on a whim.

thanks alot man!

ya sometimes i just get annoyed of something and try to do it. happy I did it though. i'd like to get good at half/full distance. I mean it's much slower pace (for mortals), just for so much longer. I think I can get good at that.

fast life & slow/long life. fun stuff.

:D

peace!!

edit: also, it puts sub3 into a better perspective for me.. sub3 seems almost like sub5, for most people. it's pretty serious. Also, it makes that woman I train with, her PB of 2:57 in NY for her 3rd marathon I think, even more mindblowing.

sub3 doesn't seem easy.. that's for sure. I've always respected it, but maybe not enough as I should have.

 :ibrunning: :ninja:

6656
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 29, 2018, 04:46:09 pm »

6657
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 29, 2018, 02:35:55 pm »
Quote from: Joe on January 29, 2018, 12:51:49 pm
Quote from: adarqui on January 29, 2018, 06:41:07 am
nice session. I need to try and win this OAC challenge tho. :trollface:

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

oh shit, it's on! I saw your big bodyweight session in you're log, looks like you're gonna be taking this seriously. Lucky for me I'm still a fair bit fatter than you, haha, so if I can sort that I'll have a good lead on ya.

i will equalize that by getting to 5% body fat....... lulz. :ninja: :trollface: :trolldance:

Quote
Lunges were really fun! I think as I adapt I will just have one day with squats and one day with lunges. Doing leg strength only once a week seems not quite frequently enough, so having two sessions seems sensible. I remember your epic rooftop walking lunges, those were awesome. Probably, yeah, a good idea to wait a bit on going in on those again.

Massage was good! Knee felt a bit better and just getting worked on pretty hard all over was great. Might keep it in the back pocket in case I feel the need for it again since it wasn't too expensive.

awesome! @ *



Quote from: Joe on January 29, 2018, 01:04:32 pm
Just going to throw in some general principles I'm thinking about and which I will use to structure my training.

Aim still to lift 2xWeek, focus on chinning strength and maintaining mass everywhere upper body. Using squats and lunges to support running. May have to add in another chinning session at some point.

Continue working to drop weight. Target is probably ~68 for 10% bf.

Running: I hit consecutive 22+ mile weeks now. This week will probably be lighter, maybe just 15-20 total, since Mon+Tues will be off and I will be working the rest quite easily so as not to make this knee thing into a real injury. The plan is to steadily increase mileage/time on feet with time, though.

Running things to do once/week each: strides (in the middle of an easy run, ~4-10x60-100m at relaxed but fast pace); hill sprints (in the middle of an easy run, ~4-10x6-10 seconds, progressing volume over time); a tempo run (starting a 2x10mins, progressing with time to 1x30 min). Everything else is just easy mileage. As I said in my reply to LBSS, focus is on aerobic development without sabotaging strength/speed. I'll try to ride this wave and really get the fundamentals down before doing any fancy intervals or whatever. See what sort of 5k time I can get with just "basic" training.

My 5k pace was ~6:39/mi which makes my tempo pace 7:02-7:10 [the lower end comes from the Jack Daniels calculator, higher end from "tinman" of letsrun's 93% principle]. Other than the 5k race itself and the one mile I did as a test I don't think I have run a single mile faster than 8:05 in training. Getting a bit of work in this low 7:0x range should be a nice additional stimulus without being too intense. Looking forward to experiencing that.

yup. i like the idea of figuring out what you can do with "simple training" first .. even if it's literally 6 months to a year. That's basically what I did, a few different ways: simple stuff first, advanced stuff later without hills/long runs (2017), advanced stuff with hills/long runs (2018) As long as progress is being made, it won't make you "dream" of changing things up.

also, if you have an easy day schedule because the previous day was hard, i'd personally avoid doing strides/sprints and such during the easy day. For me, easy days (when I do them) are crazy light.. 9+ min/mi relaxing, never getting out of "neutral". Most experienced runners do it that way as well. So, just be careful not to hit the gas when it could keep you stale for the next day. If you go: (1) hard, (2) easy, (3) easy, (4) hard, then doing strides etc during easy #3 should be fine.. but if it's (1) hard, (2) easy, (3) hard, i wouldnt do that on easy-2.

 :highfive:

6658
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 29, 2018, 08:47:21 am »
rest/bw.

definitely don't feel like i'm supposed to feel from running that distance. feel good. we'll see tomorrow though when I do a track workout.

01/29/2018

bw = 141
bw before bed last night = ?
soreness = calves slightly, hips slightly
aches/injuries = hips slightly (maybe?)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ blueberries & honey, banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: kapow thai: epic vegetable fried rice -> love this place already .. plus they have brunch!@$!@ + 2 x green tea
06:00 PM: food: rx bar (protein bar)
07:30 PM: food: 4 x egg sandwich, 4 x rye bread (2 of which were for the sandwich, 2 for avocado toast), water
09:15 PM: leg drain: 40 minutes (too long, got caught up in something)


workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 5

S2: dead hang chinups: BW x 10
S2: pushups: BW x 20
S2: standing single leg abductions: x 10

S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10

S4: dead hang ng pullup variation: BW x 8
S4: full dip variation: BW x 8
S4: standing single leg abductions: x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 10
S5: standing single leg abductions: x 10

S6: dead hang wide grip pullups: BW x 5
S6: full dip variation (hips abducted): BW x 8


getting ripped / skinnier again.. figure it'd be nicer to look like a beast stickman instead of just a stickman. :ibsquatting: :trolldance:

6659
Progress Journals & Experimental Routines / Re: acole14's journal
« on: January 29, 2018, 07:19:50 am »
that was a sick SVJ for sure. looks really high without pausing it, and that's always a great thing. :ibjumping:

6660
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 29, 2018, 06:41:07 am »
Quote from: Joe on January 29, 2018, 06:07:12 am
29-01-18

Morning BW: 71.0kg [not surprised, ate a whole pack of chocolate biscuits...just kinda needed it]

Workout

Chins
BW x 5
+10 x 3
+20 x 3, 3, 3, 3
+10 x 5, 5

Walking Lunge
+32 x 10, 10, 10

DB Incline Bench
14 x 6
22 x 10, 10, 7

BB Row
55 x 10, 10, 10

DB OHP
14 x 11, 9, 7

Notes

Decent workout. Chins continuing strongly. If I stick to it this could well be the year I hit the OAC, I think.

Tried out walking lunges instead of squats for a couple of reasons. First is that my knee is kind of still bugging, primarily when I take stairs two at a time, so I didn't want to load them in squats. Figure I also ought to be doing more single leg stuff for stability and running specific strength. The feeling of these lunges was quite reminiscent of the wobbly legged dropped hips feel of the last few hundred meters of kick in the 5k race, so hopefully they'll help me to be stronger there.

Knee felt better after the workout than it did before, which is good. I booked a deep tissue/sports massage for today, too. Never had a proper massage before, so I'm curious. Seems like now is as good a time as any, and the masseuse has solid reviews and seems to know what they're about, so I'm hopeful.

Must. Rest. Fully. Tomorrow.

nice session. I need to try and win this OAC challenge tho. :trollface:

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

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