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Messages - adarqui

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7456
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 13, 2017, 10:24:27 am »
rest day!!

11/13/2017

bw = 139
bw before bed last night = 142
soreness = quads slightly
aches/injuries = left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 07:00 AM
- slept in

log:
07:30 AM: food: avocado, 3 x grapefruit, almond milk, water w/ 1 whole lemon, 2 x sourdough
01:00 PM: stretch: light hips/quads
02:30 PM: food: sauteed yam + yellow onion + grilled chicken + sage/thyme/rosemary, sweet green tea
03:30 PM: leg drain: 20 minutes
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh
06:30 PM: huge spinach salad in olive oil + apple cider vinegar, 3 x avocado, carrots, and 1/2 cucumber, water w/ lemon, non-dairy blueberry kefir
- non dairy kefir was good!!



stretch:
01:00 PM: stretch: light hips/quads
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh


icing:
self massage:
leg drain:
03:30 PM: leg drain: 20 minutes

contrast showers:
naps:


NONE.



Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

7457
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2017, 10:19:04 pm »
Current Rank 94/114,900 - lool.

97.4 miles to end the week .. should have been well over 100 but I was absolutely wrecked at the start of my long run.

body felt great, but as i kept running, i started feeling a very acidic feeling in my stomach/chest, i did a few spits and it was THICK .. once I saw that (and actually accidentally spit on myself because it was so heavy), I knew I was wrecked. So I just shut it down.

Not worried about the mileage .. if I had kept running, even just light, that would be stupid.. my body was out of whack.

So, that got me thinking a bit .. going to make some serious changes to my diet this week. Going to cut out milk completely & anything else that is "risky" or uncertain.. like this nice piece of brie I have waiting for me, which i'm not going to eat now.

I'm not sure if it was the jalapenos that got me, or the combo of jalapeno + all the milk I drank today .. no idea, perfect storm maybe.. but, something nutritional just destroyed me. So if there is something i'm eating that's causing more of that, but I don't know it, i'd like to find out and eliminate it.

I've already eliminated bananas, eggs, watermelon, rice, cheese (unless it's the end of the week/rest day following etc), non sourdough breads, oatmeal .. I might need to add milk, jalapenos, and that latte thing I drank to the list.

Some of these things like grapefruit, avocado, coconut water, lemon, make me feel really good.. need to eat more of that.



Will post more about it tomorrow.

pC!

7458
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2017, 03:11:41 pm »


speed + long run day.



11/12/2017

bw = 139
bw before bed last night = 143
soreness = quads slightly
aches/injuries = none
cramping = slight cramp after my 2nd 400
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black coffee drink
05:45 AM: food: latte drink, grapefruit, avocado, coconut water
06:00 AM: stretch: light quad stretches
07:30 AM: workout: hard morning road speed, FAU cop kicked me off the track: 2 x ~520m (2:36.8/5:07, 2:38.8/5:11), 2 x ~400m (71.2/4:44, 70.0/4:41), equal light jog recovery, no watch
09:30 AM: food: sweet green tea
10:00 AM: food: whole milk
10:30 AM: food: whole milk
11:00 AM: food: turkey burger on toasted rye sourdough, sauteed white onion + green pepper + jalapeno, coconut water
03:00 PM: food: whole milk
03:30 PM: nap: 1 hour
04:45 PM: food: coconut water
05:30 PM: stretch: soleus during dishes
06:30 PM: workout: light long run ABORTED: I think the jalapenos I had in my stir fry for lunch was a bad idea
07:30 PM: food: 2 x rolaids
08:00 PM: food: whole foods: coconut water
08:30 PM: stretch: some quad stretches while at WF
09:00 PM: food: avocado, bowl of lentil soup, almond milk, beet juice, water w/ 1 whole lemon, 3 small slices of fresh sourdough
- almond milk was GOOD



stretch:
06:00 AM: stretch: light quad stretches
05:30 PM: stretch: soleus during dishes
08:30 PM: stretch: some quad stretches while at WF


icing:
self massage:
leg drain:
contrast showers:
naps:
03:30 PM: nap: 1 hour


workout: hard morning road speed, FAU cop kicked me off the track: 2 x ~520m (2:36.8/5:07, 2:38.8/5:11), 2 x ~400m (71.2/4:44, 70.0/4:41), equal light jog recovery, no watch
- https://www.strava.com/activities/1272387950

apparently the FAU track opens at 12 PM on sunday .. so the cop waited for me to get on it, then kicked me off. Every time I ran by it afterwards, tons of people on it. lame.

got in a nice workout on the road though, whatever. FAU has a big bike lane.


workout: light long run ABORTED: I think the jalapenos I had in my stir fry for lunch was a bad idea
- https://www.strava.com/activities/1273078539

wreckage. was more worried about getting home and fixing my stomach than to pile on light miles. eeh. need to make sure not to make this mistake again



Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

7459
Boxing / Re: Misc Boxing News
« on: November 12, 2017, 03:01:08 pm »
Looks like Arias got wrecked. Jacobs is way too good for Arias.

I'd like to see Jacobs vs Golovkin again, if Golovkin beats Canelo in the rematch.

7460
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: November 12, 2017, 01:44:39 pm »
beautiful


7461
Pics, Videos, & Links / Re: jump videos and photos
« on: November 12, 2017, 01:43:04 pm »
Sally Pearson skying before a race.


7462
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 11, 2017, 04:51:16 pm »
Asked zane about his long runs:

Quote
andrewdarqui Great shots and great info, thanks! Also, are your long runs always a specific time or distance? Ie, 2 hours vs some set km distance? Peace

His response:

Quote
runninelvis @andrewdarqui normally if its a faster lomg run we will run on distance 35km etc also to prepare mentally for the race. If its a easy long run we normally use the forest and run on time say 2hours and dont use the GPS. Sometimes its good to forget the distance and take the stress off


7463
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 11, 2017, 04:49:54 pm »
https://runnersconnect.net/caffeine-and-running-performance-the-latest-research/

7464
Basketball / Re: NBA 2017 - 2018 Season
« on: November 11, 2017, 12:43:17 pm »
Quote from: fast does lie on November 11, 2017, 12:39:58 pm
Seem like a decent amount of blood though or is this still not enough for break nose:



ya that's not alot .. nose break is usually gushing, way more blood - at least the ones i've seen in person and on tv (boxing/mma/other sports etc).

so just doubt it's broken.

pc

7465
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 11, 2017, 11:13:30 am »
light day!



11/11/2017

bw = 140
bw before bed last night = 144
soreness = quads slightly as the day went on, hamstrings slightly as the day went on
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but dead

wakeup = 05:00 AM
- :headbang:

log:
05:00 AM: food: my fake kenyan tea: 2% milk + hot black tea + 4 tspn cane sugar + pink sea salt
06:30 AM: workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture
09:00 AM: food: 2% milk, coconut water
09:30 AM: food: 4 x grapefruit
- heaven
09:30 AM: stretch: some light quad, soleus while eating grapefruit :D
12:30 PM: food: saute'd yam + yellow onion + green pepper + jalapeno, chicken, sweet green tea
02:00 PM: nap: 1.5 hours
05:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 9
05:15 PM: coconut water
05:30 PM: stretch: quad stretches during dog walk
07:00 PM: workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
08:30 PM: food: 2% milk, coconut water
09:15 PM: food: 2 x toasted sourdough eye, siggi's, strawberries, grapefruit, water w/ 1 whole lemon






stretch:
09:30 AM: stretch: some light quad, soleus while eating grapefruit :D
05:30 PM: stretch: quad stretches during dog walk


icing:
self massage:
leg drain:
contrast showers:
01:00 PM: hot/cold

naps:
02:00 PM: nap: 1.5 hours


workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture

very enjoyable.

also that's basically 1.5 hours of forefoot running.


workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
- https://www.strava.com/activities/1271356959

speed tomorrow morning hopefully.. judging by how I felt tonight, it could be a nice session. going to try and do 3 x 1 mile with "mixed strategies" inside of each mile split. I'll gauge it tomorrow though by how I feel.

quads/hamstrings a bit sore, delayed onset muscle soreness (DOMS) kicking in.

tmw evening i'm going to finish with some light long running hopefully too.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

7466
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 11, 2017, 10:57:41 am »
not the full episode, but still good.. lmao @ Anderson Cooper running with Shalane, and lmfao @ Shalane laughing the entire 400m. hahaahaha.

<a href="http://www.youtube.com/watch?v=IXT9t0czG3w" target="_blank">http://www.youtube.com/watch?v=IXT9t0czG3w</a>

7467
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 11, 2017, 10:45:15 am »
this is really sick.


7468
Basketball / Re: NBA 2017 - 2018 Season
« on: November 11, 2017, 06:15:38 am »
celts won without their top 3..

man celtics are good.  :o

7469
Basketball / Re: NBA 2017 - 2018 Season
« on: November 11, 2017, 05:51:21 am »
so.. i've been catching the end of the replays of games in the morning, 5-6 AM is usually the replay of some NBA game on ESPN. This is kind of working out.

watching MIL/SA right now.

hah.



Also sux about Kyrie. Didn't seem broken though, would be way more blood generally. Not sure what the prognosis is yet. Hopefully he doesn't have to start wearing a mask, then get addicted to wearing it like Rip Hamilton.

7470
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 10, 2017, 03:17:18 pm »
xc hype vid

<a href="http://www.youtube.com/watch?v=2y4ECsZpHA4" target="_blank">http://www.youtube.com/watch?v=2y4ECsZpHA4</a>

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