Adarq.org

ahem ahem ahem ahem.

i told you so.

ahem.

ya kinda. the volume runs on grass definitely fucked up my left knee.

right leg was definitely my fault.

i don't think I would have started running on grass had I not wrecked my right knee .. so if I could have avoided wrecking myself like usual, I might still be good.

it seems like those long grass runs really fucked up my patella/patella tendon.. could have been worse I imagine, if I didn't shut everything down when I did. I think I should bounce back out of this fairly ok, but still have to be careful. I think my left knee/patella issue is much scarier than what I did to the back of my right knee/upper calf. I've had that before... never had this exact patella issue, just scares me alot more, so I trusted my gut with this one... had to though... trying to work through this would have been impossible - that's when you know it's serious.

or u could have jinxed me....... 

 

pc!

run, jump, bw



02/03/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5 AM
wakeup = 12:30 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, glutes slightly
aches = left knee barely (patella), left lower back (weird)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- cereal + 2% milk + honey
- green tea



Session: Afternoon

4 PM

dead-hang neutral grip pullups: BW x 8

that's it. ;d



Food

6 PM

- gatorade
- 1/2 fruit smoothie



Session: Evening

7 PM

light run with some fast intervals mixed in: ~2.5 mi total
- ~0.3 mi @ 4:57 min/mi pace 
- didn't feel too great at any point in the run, but had some good power

light/moderate jumps: ~10 SLRVJ each
- slowly building up intensity
- figured i'd jump bad, so planned on only doing backboard taps, but was just springing up too easy
- highest jump at the end (moderate/relaxed) was ~10'5 L-SLRVJ

 

walking lunges: 3 x football field up and back
- so my HR is ~160-166 when I do lunges.... nice
- tough as usual.. this volume kills my quad tendons/insertions and glutes... both knees also feel it, but after im done, legs/knees feel way better than before. so i think it's actually a good thing
- after, my calves are also wrecked.
- high volume walking lunges ftw.

walk back



^^^ damn, look at that nearly sustained ~160+ HR, in red.. in the middle of the session.. That was my lunge session... that's pretty damn good for a low-impact bw strength stimulus + cardio effect.

i've always liked high volume walking lunges.. hope they end up giving me some great results & become a good replacement for long distance running.



Food

8:30 PM

- 2% milk
- 1/2 fruit smoothie
- some lasagna
- some potato chips
- propel



Food

4:30 PM

- cereal + 2% milk + honey
- english muffin with butter



well, happy about jumps.. was shocked tbh.. felt so damn good.

also my legs feel amazing right now.

iced my left knee a bunch.



so, it turns out my left knee injury - which seemed to emerge when I was running on grass, is worse than my right knee injury which came from kneeling down weird.

grass runs really wrecked my left knee.. patellar tendonitis or something.

the rest and icing i've been doing has definitely helped.



finally...... going to go back to low volume running.. i really wanted to do the high volume stuff, but, i was also getting slower.. it's not as fun. I wanted to build up my aerobic base bigtime but, who cares tbh.

with low volume/higher intensity running, i'll be more fresh, less overall impacts, and I can start getting back into jumping/calisthenics.

just need to take it easy and relax more.. but still push it a bit during training sessions.



I figure right now, i'm basically specializing in 1-mile runs & jumping. That's fun.. more fun than 5k's/half marathons/marathons etc.. I'll still run 5k's, but, definitely not planning on running anything longer.

Maybe now that I throw jumping back into the mix, i'll get some dunks.. Based on how I jumped today (like 2nd time in 6+ months), I think i'll have some good results if I stay consistent but utilize low volume as well. The biggest thing I have to worry about is my right hip flexor, I think it gets "Taxed" a bit when I drive my right knee up.



pc!!

todo: post yesterday's journal.

short journal: legs/glutes very sore from lunges.

Quote from: adarqui on February 01, 2017, 04:31:55 pm

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.

I remember when I was doing martial arts as a kid .. out of nowhere I lost all of my flexibility, when I was like ~12 or something. Like literally the next day, I couldn't get into various stretch positions. My dad is super inflexible.. He also remembers how I just "flipped the stiff switch". I'm definitely more flexible than him though, because i've worked on it somewhat over the years.

That's cool about the kurz stretches/5 minutes.

And ya it's weird how the corrective stuff always gets sidelined.. it really makes no sense. You have to trick your mind into making it more important than lifting/performance training etc.. With me though, i've done that several times and end up getting hurt from mobility/flexibility training. I'm at the point again where i feel like never stretching again. HEH.

Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.

ooooo sick!!

curious to see how that went.. i imagine it was exciting/fun.

foam rolling never had any noticeable effect for me except being uncomfortable.

it's weird.. I have a similar experience with stretching & foam rolling, but foam rolling has proven to be on average much more useless (for me). Sometimes it makes me feel amazing, and I feel so springy, sometimes there's no effect, and sometimes it makes me perform worse/like crap.

I remember a few jump sessions where I just felt amazing after foam rolling.. I can distinctly remember how great I felt. I've had similar situations with stretching (especially with stretching+running). But, i've had far more negative experiences with both. I've also injured myself several times stretching. What's odd to me, is how I can stretch and feel great .. then out of nowhere, doing the same stretches, I get wrecked. I guess everything can eventually be lumped into that scenario though; just things falling apart out of nowhere. Static stretching my quads seems fine, but calves/hamstrings can tweak hard out of nowhere - when doing static.

pc!

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

yesterday:

rest




01/31/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings alot, quads alot, glutes alot, calves slightly
aches = left knee barely (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM
- la fontana

- some pizza slices
- bread w/ pesto
- small bit of eggplant parm
- green tea



Session: Evening

5 PM

- just some pullups and pushups

getting stronger w/ bw stuff again



Food

6 PM

- 2% milk



Food

10 PM

- protein fruit smoothie



Food

4:30 AM

- cereal + 2% milk
- english muffin + butter
- water w/ lemon



iced my left knee a bunch.

iggy needs to be ejected for holding on to ref like gtfo my way of my celebration.... james harden learned it the hard way when he got in artests way of celebration:

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

i remember that.. foul as fuck. artest is a nutbag.