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Messages - adarqui

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9976
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2016, 01:01:56 pm »
right "soleus tear" 100x better.. havent felt it much at all today.. i imagine if i stretched it into a weird position i'd feel something, but refraining.

this causes a dilemma tho.. do I test it out tonight with some short speed work? do I walk? because Tuesday i'm not doing anything - rest before a race.. So if I test it lightly tonight & let it recover tomorrow, I could be near 100% on wednesday.. though, if I test it tonight and it flares it up, then I won't be able to race on Wednesday.. and finally, if I don't test it tonight, then i'll be testing it on Wednesday for a race - because it will most undoubtedly feel great on Wednesday if I rest it again tonight, but that could also be risky.

I'm leaning towards testing it lightly tonight.. just some light short runs with jog or walk back recovery, progressing intensity safely depending on how it feels. Scrapping the session if I feel anything.



12/5/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles barely (from calf stretching), left knee patellar tendonitis feeling barely (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10:30 AM

- cereal + 2% milk
- green tea
- banana



Food

1 PM

- ensure



Food

3 PM

- whey protein bar @ whole foods



Food

4:30 PM

- 3 x tomato basil mozzarella pizza
- 1/6th watermelon



Session: Evening

7:15 PM

testing my calf: brief speed session: 100m, 200m, 400m, 1000m
- held up good
- it was a little tight during warmup, but then it disappeared
- 1000m: 3:12 @ 5:10 min/mi pace <- happy about this.. relaxed but hard



So, no more stretching, walking, or anything ... time to rest up. I imagine i'll be able to push it hard on Wednesday (1-mile race).

This 1-mile race (on 12/7) is really fast.. it'd had winners from 4:19-4:29 etc.. usually the winner is around 4:30. So if I try to keep up with them, I risk burning out hard at ~800m... but i dno. I've never done a 1-mile race so who knows, i'll probably just go with my normal strategy of "go all out".

The 1-mile race on 12/14 is slower .. winners usually in the 4:40-4:49 range.



Food

8 PM

- 2% milk



Food

9 PM

- 6 x eggs + english muffin + munster cheese (munster = BAD IDEA)  :raging:
- propel
- banana



Food

10 PM

- 2% milk
- chocolate chip cookie from whole foods



tired af. calf feels good so far .. a little more sore than before but nothing scary.

9977
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 05, 2016, 12:05:46 pm »
Quote from: LBSS on December 04, 2016, 04:27:02 am
a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.

that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:

day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it

x2

but i'd still try to get in some running ~2x/week.. even if it's just the 1-mile run (or longer if you feel great) + walk the remainder form. Even just a little bit of consistent sustained running is going to be a big benefit & i'm sure Stamos will want to run more in the future - so IMHO it'd be a good idea to get in a little bit during the week.

I also personally prefer a combo of push/pull/lower on each day (so M-W-F).. but that's just me.

The best thing for Stamos would be to find the most basic routine (given his schedule) and just try to stay completely consistent with it. IMHO, juggling all kinds of different routines is tough - I personally think sticking to just a few things works the best. For example, if someone wanted to build their legs / leg strength and ALL THEY DID was squat, i'd prefer that over lots of variety.. To me, squat-squat-squat beats variety-of-leg-exercises-and-switching-things-up-alot.. Same idea for cardio.. Picking multiple things is fine (run/walk/bike) but it's just all of the extra WOD/randomness which interferes IMHO.

Variety/switching things up is definitely 'more fun', but I think it's less optimal when it comes to making optimal gains.

I went off on a tangent, but just my 2 cents.



Also, 2x/day only works for a short period anyway (unless you're getting paid as an athlete) - even then, it could cause more harm than benefit. So 2x/day for 2 weeks could be enough to get you laser focused and force your system to adapt, but then after that short period is over, it makes more sense to utilize more rest (as a training methodology itself) in order to boost adaptation/recovery/performance.

It's funny how we (most of the time) don't think of "rest" as a training tool... when it most definitely is.



I guess in the end, if we can do less and achieve more, that's always the BEST option.. Simply being addicted to training for the sake of training is fine for most people, but when you have real performance goals etc, it's a much better idea to figure out how to achieve them by doing LESS work instead of MORE work.. This efficiency is very important. It's much easier to go out and try to BRUTE FORCE gains day-in-day-out, tons of volume, tons of training, insane effort .... but soooooooooo many people already do that and go nowhere - mostly fitness addicts.. Their CNS's are toast. :ninja:



The performance algorithm in its' most simple form is a balancing act between: quality vs quantity.

ok pc!! lol!

9978
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 05, 2016, 01:10:14 am »
walking article, still counts

oldie but goodie.. that walk life.

https://www.t-nation.com/training/get-ripped-get-walking

9979
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2016, 12:39:42 am »
Quote from: Coges on December 04, 2016, 08:10:07 pm
That sucks man. What's the recovery time like for that?

ya man.

well, i've had this MANY times (in both calves).. mostly from messing around with my form etc, or a freak response to stretching (seems like the culprit this time).

sometimes it's very debilitating but only lasts ~2 days.. sometimes it lasts a few weeks. It kind of seems that this one is somewhere in between. So i'm hoping it feels fully recovered by Tuesday but it all depends on tomorrow.. if tomorrow it feels like it does today, then i'm wrecked.



Quote from: LBSS on December 04, 2016, 11:58:02 pm
maybe bail on the race.

ya for sure.. I'm definitely not going to run through a tear in a race. Even though my mind still tells me to do it, that would be an extremely bad idea. :f

so i'm already starting to lean towards bailing on the race, unfortunately :/. But there's still a few days. The thing with this is, once this injury recovers, I usually can just run hard on it with no problem. It would need to feel fully recovered by Tuesday for me to feel confident that I can push it on Wednesday.

as much as I want to race Wednesday, it definitely won't be worth it if I feel anything in my calf/soleus.. basically pointless. Plus i'm signed up for another 1-mile race on the 14th.

would suck not being able to race Wednesday though.. i've been wanting to do that race for a long time, sounds really fun. You lead out a parade etc.. ie, horn goes off, race goes, and then the parade comes in behind.. and once you finish, you get pizza. :wowthatwasnutswtf: :ibrunning:

health #1 tho.

peace!!



edit: after I posted this, I got up to walk the dogs etc.. somewhat of a good sign - definitely wasn't expecting it. from my journal entry above:

Quote
Bio

was on the couch for a few hours.. replying below etc.. got up to let the dogs check their peeps outside etc, literally no calf pain.. that's how fast this thing can disappear.. but, i'm counting on it coming back soon or by tomorrow morning.. coming back to the point where I know it's there at least.

crazy though..

:wowthatwasnutswtf:

though, both calves are just "tight/thick" probably from the combo of stretching + long walking.. but crazy how that sharp pain disappeared, at least for now.

9980
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 05, 2016, 12:11:02 am »
first angle is the best ^^ .. RIP.



this is beyond insane


9981
Bios / Re: Animals
« on: December 04, 2016, 11:45:01 pm »
absolutely amazing.....

http://www.duncanlouwho.com/

Quote
Did he really die and come back to life: Yes, this has actually happened twice. Both times Amanda performed CPR on him, the last time for 15 minutes. Only 3% of dogs survive CPR and he has done it twice.

<a href="http://www.youtube.com/watch?v=xaM-xXgl4Bs" target="_blank">http://www.youtube.com/watch?v=xaM-xXgl4Bs</a>





instagram: @duncanlouwho

<3 <3 <3

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

9982
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 04, 2016, 05:40:38 pm »
right "soleus tear" still painful. not looking too good for Wednesday's mile race.



12/4/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 148 lb.
- :(
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles slightly (from calf stretching), left knee patellar tendonitis feeling slightly (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10 AM

- 2% milk



Food

11:30 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice



Food

3 PM

- propel



Session: Stretching

4:30 PM

- light stretching
- hamstrings/calves/quads/upper



Food

5 PM

- homemade soup: potatoes, carrots, broccoli



Session: Evening

6 PM

long moderate/fast walk: 9.16 mi in 2h:14m:25s
- pace: 14:40 min/mi
- relaxed but fast
- wore my useless brooks XC shoes.. great for walking





4.8 mph max. kewl. walking power coming back.




Food

8:15 PM

- 2% milk



Food

9 PM

- 1/2 of a sausage egg and cheese wrap
- 5 x eggs
- propel
- cinnamon muffin



Bio

shins hurting a bit, right especially.. funny how fast walking is so damn intense.

right hip a little picky.

:o :raging: :trollface: :derp:



Food

11 PM

- 2% milk
- cranberry almond oatmeal + honey
- banana



Session: Stretching

1:30 AM

- stretch!



Bio

was on the couch for a few hours.. replying below etc.. got up to let the dogs check their peeps outside etc, literally no calf pain.. that's how fast this thing can disappear.. but, i'm counting on it coming back soon or by tomorrow morning.. coming back to the point where I know it's there at least.

crazy though..

:wowthatwasnutswtf:

though, both calves are just "tight/thick" probably from the combo of stretching + long walking.. but crazy how that sharp pain disappeared, at least for now.



also, tomorrow i'm going to create a small "walking thread" in the running section.. just to jot down some observations.. i dno, there's some weird stuff I notice while walking.. need to keep track of things I notice in a separate thread.

9983
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 04, 2016, 01:31:49 pm »
<a href="http://www.youtube.com/watch?v=ul3Z-wTzoEc" target="_blank">http://www.youtube.com/watch?v=ul3Z-wTzoEc</a>

9984
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2016, 12:45:43 pm »
Quote from: LBSS on December 04, 2016, 06:15:14 am
ACHES/INJURIES: throat raw af
SORENESS: none
MENTAL STATE: good

- run x 3.9km
went with the snowflake (adarq and whoever has found me on fb: the blond from the puppy pics) and followed her pace. very easy. knees felt surprisingly awesome, no discomfort anywhere except my throat feels like someone sandpapered it.

- stretch

lol @ snowflake.

nice @ run (except for the throat part)!!!

9985
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 03, 2016, 06:31:56 pm »
right "soleus tear" painful early but got better as the day went on. optimistic that i'll be able to run on it by Monday.



12/3/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 148 lb.
- :(
morning resting heart rate = didn't measure
soreness = hamstrings slightly (right more-so)
aches = left shoulder moderately, right hip flexor slightly, ankles slightly (from calf stretching)
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11:30 AM

- sweet green tea
- 6 x eggs + english muffin + asiago cheese
- some light popcorn



Food

2 PM

- 2% milk
- 1/2 banana



Session: Stretching

5 PM

- hamstrings, quads, calves, upper
- hamstrings with rope (shirt)



Session: Evening

7:15 PM

fast walk: 6.1 mi in 1h:26m:37s
- pace: 14:07 min/mi
- pushed the pace, but tried to do so without tightening up
- felt good/powerful
- right calf barely bothered me and I actually forgot about it for alot of the walk - good sign!! after i got home and cooled down though, hurts.. but still happy about how it felt.





sped up quite a bit at the end.. tried to get sub 13 min/mi but failed: 13:16 .. hit sub 13 min/mi pace quite a bit though.

crazy how fast I was walking a long time ago.. my PR is like 12:2x for a mile, walking? that's nuts (for me).

i don't like how those long slow 'recovery runs' made me feel.. so i might actually replace them with long hard walking..  :ibrunning:



Food

9 PM

- 2% milk



Food

10 PM

- 2 x veggie egg olls
- mixed nuts
- stacy's pita chips
- propel



Food

1 AM

- 2% milk
- oatmeal + honey
- banana

late meal.. been up coding.. these bugs (not mine, but most likely the compiler i use) are wrecking me so bad.. it popped up in a new spot now.

bleh.

9986
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2016, 04:52:38 pm »
12/2/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~2 AM
wakeup = 8:30 AM
bw = 146 lb.
-  :wowthatwasnutswtf:
morning resting heart rate = didn't measure
soreness = hamstrings slightly (right more-so)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

9 AM

- cereal + 2% milk
- 1/2 sweet green tea



Session: Afternoon

12:30 PM

walk: 9.14 mi in 2:27:35
- pace: 16:09 min/mi
- calf hurt slightly





Food

2 PM

- 2% milk
- some sweet green tea



Food

2:30 PM

- 2% milk
- propel
- 1/2 sweet green tea
- grilled chicken sandwich on english muffin + asiago cheese



Food

7 PM

- boiled potatoes, carrots, broccoli -> basically made it into a soup
- 5 x eggs
- propel



Food

9 PM

- 2% milk
- propel
- banana
- banana nut oatmeal + honey




lots of hamstring/quad/calf stretching.

right calf (soleus) still strained but a little better than last night.

9987
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 02, 2016, 04:31:45 pm »
i think this is michael purdie.. purdie recently made a comment about dunkers needing props, so guy dupuy posted this:



"therealfrequentflyer WHEN TRYING TO BE @therealfrequentflyer GOES WRONG"



beef... lmao.

9988
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 02, 2016, 01:21:10 am »
Brandon York

5k:

https://www.strava.com/pros/2553474#interval?interval=201643&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/759426230



half marathon:

https://www.strava.com/pros/2553474#interval?interval=201645&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/773245801

9989
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 02, 2016, 12:49:45 am »
nasty!@#!@


9990
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 02, 2016, 12:49:00 am »
nasty!@$!


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