Author Topic: ADARQ's journal (Read 2587404 times)

adarqui · « **Reply #6900 on:** December 09, 2016, 04:06:14 pm »

Quote from: scoobychau on December 09, 2016, 02:55:33 am

felt exciting just reading about ur run.

I can imagine u having a smile on ur face, when people start flying by you...

hah! funny you say that: I remember smiling when I was smoking every1 - knowing it wouldn't last, and a little after people started passing me.

Quote

Not every one understand that I guess..

yup

adarqui · « **Reply #6901 on:** December 10, 2016, 12:59:09 am »

a few pictures from the tamarac turkey trot that happened on thanksgiving (nov 24).. they are still uploading a bunch more (tomorrow)

i love this one

i look goofy lol. also that black dude is ript, he ran XC/track for FAU a few years back.

they also just uploaded this:

adarqui · « **Reply #6902 on:** December 10, 2016, 01:08:58 am »

resting as planned. right hip flexor acting up a bit.

12/9/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~1:30 AM
wakeup = 12:30 PM
bw = 147 lb.
morning resting heart rate = 44 & 43
soreness = quads moderately, right hip flexor/adductor slightly
aches = right hip flexor/adductor slightly
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0

Food

1 PM

- ensure
- some sweet green tea

Food

2:30 PM

- 4 x eggs + english muffin + honey
- 2 x veggie egg rolls
- green tea
- banana

Food

7 PM

- ensure

Food

11:30 PM

- medium sized salad: grilled chicken, spinach, sweet tomatoes, 2 x carrots, lemon juice, olive oil
- a few yogurt covered raisins (been wanting to get some for so long, finally caved.. love em`)
- vegetarian chili
- propel

some guy on a horse from the 1-mile race the other day.. he & the horse were cool.

adarqui · « **Reply #6903 on:** December 10, 2016, 05:26:49 pm »

12/10/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, right hip flexor/adductor barely
aches = none
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0

Food

10 AM

- 1/2 ensure

Food

12 PM

- cereal + 2% milk
- banana
- green tea

Food

4:30 PM

- quarter watermelon
- banana

Session: Evening

6 PM

speed: 15 x random intervals with jog back recovery
- strava: https://www.strava.com/activities/799005229
- total volume: ~7 miles
- from strava description:

quads were a bit dead to start the session, but still had decent speed.. quads/hamstrings are completely dead right now, following the session. Tomorrow = rest, monday = 1 km repeats (i think) with jog back recovery to prepare for Wednesday's mile race. I need to make sure my quads recover by wednesday, so might not push it HARD on monday.. dno yet.

overall happy with the speed; I want to keep everything under 5 min/mi for the most part... trying to get my legs used to generating that power & absorbing that force.

- decent session.. legs toast right now.. this is good stuff!!!

Food

- 2% milk
- banana
- 1/2 ensure
- water w/ lemon

Food

10:30 PM

- spinach ravioli + tomato/basil/sauce + grilled chicken
-- really good!!!
- water w/ lemon
- some stacy's pita chips

Food

11 PM

- 2% milk
- some yogurt covered raisins

tmw = rest.. hopefully I can do a long SLOW walk though.

schedule (seems decent):
- monday will probably be 1-KM repeats
- tuesday = rest
- wednesday = 1-mile race
- thursday = speed
- friday = rest
- saturday = 5k race maybe?
- sunday = rest

if I do a 5k on saturday .. need to figure out which one.. there's a bunch of jingle bell jogs, so, should probably figure that out soon.. i kind of want to just go in and try to pace myself more and see what happens - then end with a fast mile.. dno.

might not do it though.. been going to sleep late.. how am i going to wakeup for that? kinda screwing myself by staying up late.

pc

adarqui · « **Reply #6904 on:** December 12, 2016, 12:05:58 am »

12/11/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads moderately, right hip flexor/adductor barely
aches = none
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0

Food

12 PM

- 5 x eggs + english muffin + asiago cheese
- green tea
- banana

Food

5 PM

- 2% milk

Evening: Session

6 PM

light walk: ~6.5 miles in ~2 hours
- legs dead, right hip a bit achy
- got attacked by this small (tough) dog .. kicked it in the head .. thing hobbled off looking at me all sad - then laid down in the grass.. i apologized to the owner, owner said no it's my fault - apologized to me.. my foot hurt for ~10 minutes or so.. when i got home, my dogs kept smelling the instep of my right foot.. hopefully there wasn't any brain matter on my foot.
- this dog has come after me so many times over the years.. and it's been getting more violent. I keep thinking it's going to bite me in the achilles.. so today it seemed like it really wanted to sink its' teeth in, so i just reflexively kicked it in the head. I'm curious to see if it comes after me again, i'm betting it won't.. It looked really stunned.. Almost like a bully who got punched in the face.
- i just hope it's ok HEH
- crazy

Food

8 PM

- 2% milk
- banana

Food

9:30 PM

- ravioli + grilled chicken + tomato sauce
- stacy's pita chips
- water w/ lemon

Food

10 PM

- 2% milk
- yogurt covered raisins

adarqui · « **Reply #6905 on:** December 13, 2016, 01:20:29 am »

12/12/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~1 AM
wakeup = 10 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left & right hip flexor barely, top of right foot from kicking that dog

injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0

Food

11 AM

- 2% milk + 2 tspn coffee + honey
- oatmeal + honey
- green tea
- banana

Food

1 PM

- 2% milk

Food

3:30 PM

- tons of watermelon + blueberries
- banana
- slice of pizza

Session: Evening

7 PM
- LEGS DEAD!!!!!!!

speed session (LEGS DEAD): 400m, 800m, 1200m, 2 x 400m, with light 400m jog between
- damn my hamstrings/quads are WRECKED from the last two sessions.. couldn't even hit ~13 mph tonight even if i tried.. EEK.. need to eat, stretch, and try to recover by wednesday night (1-mile race!!). hamstrings are especially toast.
-

- hamstrings very sore right now
- wrecked

Food

8 PM

- 2 x 2% milk
- 2 x banana
- ensure

Food

9 PM

- thai dynamite with chicken and white rice (peiwei)
- cookies and cream milkeshake (kilwins)

Food

11:30 PM

- propel

Food

2 AM

- ensure

lots of stretching, post running session.. extra hamstring

damn.. no idea how i'll recover by wednesday night!!!!! legs/cns seem fried.

hopefully the extra kcal's help........... more food and stretching tomorrow too.

also, must sleep ASAP. dead.

LBSS · « **Reply #6906 on:** December 13, 2016, 04:06:44 am »

man fuck people who let their dogs be like that. if it's happened more than once...dude should not be allowed to own a dog.

in lahore this weekend we got breakfast one morning with a friend of a friend and he brought his 1.5-year-old german shepherd along. clearly almost completely untrained/unsocialized. it sort of understood "sit" in urdu but that was it. tried to jump up, eat our shoes, pulled constantly at its leash. it's one thing if you've got a little dog -- although that's still bad -- but german shepherds are big and can fuck you up if they feel like getting violent or overexcited.

dogs should come with compulsory classes for people to understand their responsibilities as an owner.

Mikey · « **Reply #6907 on:** December 13, 2016, 07:33:38 am »

I got bit in the face by a dog when I was a child so I've always been a bit cautious with dogs. You showed it who's boss so hopefully it doesn't try and mess with you anymore since it was getting more and more aggressive etc.

On a side note you're making brilliant progress and your comp pics are dope!

adarqui · « **Reply #6908 on:** December 14, 2016, 01:08:38 am »

Quote from: LBSS on December 13, 2016, 04:06:44 am

man fuck people who let their dogs be like that. if it's happened more than once...dude should not be allowed to own a dog.

ya it's a spanish lady.. what's crazy is, it ALWAYS seems to be a spanish lady whose dog is off of the leash.. There's been quite a few of them around here which do the same thing. It's weird.

i've never let my dogs do that.. but i'm more afraid of them getting hit by a car than biting someone.. how these people's dogs are still alive, the way people drive on these residential streets, is unbelievable.

I actually saw her other dog (nice one) a few blocks down the street today as I was driving out of the neighborhood.....

edit: There's ~5 spanish families on my street & 3 of the women let their dogs outside without the leash.... no one else does anything like that... wtf.

Quote

in lahore this weekend we got breakfast one morning with a friend of a friend and he brought his 1.5-year-old german shepherd along. clearly almost completely untrained/unsocialized. it sort of understood "sit" in urdu but that was it. tried to jump up, eat our shoes, pulled constantly at its leash. it's one thing if you've got a little dog -- although that's still bad -- but german shepherds are big and can fuck you up if they feel like getting violent or overexcited.

dogs should come with compulsory classes for people to understand their responsibilities as an owner.

damn.. ya man that's horrible. Around here at least, the "big dog owners" seem to really train their dogs well. I rarely see a big dog which isn't very obedient etc. It almost seems like they all go to classes/get professional dog training. It's always the smaller dogs which are a problem.. Those are the ones constantly off of leashes, running around the neighborhood etc.. I'd be scared af if I saw some pitbull roaming the neighborhood. That actually happened waaaay back when I was like ~15 or so, but it was a Doberman which was trying to get me.. Happened right in front of my house. I ran from it and jumped into the back of my neighbor's truck... hah.

Quote from: Mutumbo000 on December 13, 2016, 07:33:38 am

I got bit in the face by a dog when I was a child so I've always been a bit cautious with dogs. You showed it who's boss so hopefully it doesn't try and mess with you anymore since it was getting more and more aggressive etc.

It saw me today and stayed by the garage.... that's never happened before... OWNED.

except.. my foot has been hurting all fucking day.. it actually wrecked my foot a bit.. seems like I strained some muscles in the top of my foot and/or sprained some unlikely ligaments.

fml fml fml

But at least the dog stayed away from me... I was curious to see what would happen next time. Honestly, if it had rushed my again, i'd be afraid to kick it.. It's hard little granite head fucked me up.

I'll probably bend down and open hand slap it in the face next time.

Quote

On a side note you're making brilliant progress and your comp pics are dope!

dude thanks alot!!

I really want to break sub-5 tomorrow in this 1-mile race but, ....... not looking too good right now. Sore and foot hurts.

HEH.

pc!!

adarqui · « **Reply #6909 on:** December 14, 2016, 01:24:13 am »

right foot hurting all day.. any time i stretched quads, top of my foot/ankle hurt.. basically, the top of my foot hurts when i plantar flex my foot, but more so when i'm stretching it.. doesn't bother me as much when i walk around - though I can tell it's there.. and if I try to plantar flex while walking, then I definitely feel it.

crazy how i got wrecked kicking a ~20 lb. dog in the head.. fwiw, it's kinda like a jack russel build, but definitely not a jack russel (and it's black/brown).. but it's kinda like that, small/muscled up/strong.

on top of that, my hamstrings are wrecked. hah.

ate & stretched a ton today.. hoping that helps somewhat... that's my only hope.

12/13/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings alot (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog - worse today than yesterday

injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0

Food

11:30 AM

- huge bowl of cereal + 2% milk
- 6 x eggs + english muffin + honey
- green tea
- banana

Food

1 PM

- ensure

Food

5:30 PM

- chicken pita wrap from some falafel place .. was good

Food

8 PM

- ensure

Food

11 PM

- huge spinach salad with grilled chicken, tomatoes, carrots, olive oil, lemon
- water w/ lemon
- banana

Session: Recovery

1:25 - 1:40 AM

legs up / drain: ~15 minutes
- plus hot shower after

Session: Stretching

THROUGHOUT THE DAY

- TONS of quad/hamstring/foot stretching

my foot/ankle isn't bad enough to stop me from running tomorrow's race... I mean I ran "fine" yesterday at the track .. even though I was slow af (probably more-so due to my sore hamstrings).. So, not really to worried about that..

I am worried about my hamstrings though.. right now they are very sore.. There is a slim CHANCE that they will be decent tomorrow - my legs feel better/lighter tonight even though they are still sore, which is usually a good sign.. after I sleep/wakeup, soreness can be almost gone. So, it's POSSIBLE.

we'll see though.. doubt it.

regardless...... if I race tomorrow, i'm going to pace/hold back. If i'm sore/wrecked i'll have no other option, really hard to push myself when my hamstrings are sore.. It basically shuts me down.

about to lie down with my legs up and then take a hot shower .. and sleep.

adarqui · « **Reply #6910 on:** December 14, 2016, 11:22:00 pm »

legs still dead but not nearly as bad as yesterday. foot still weird. right eye/eyelid twitching.

12/14/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2:30 AM
wakeup = 10:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog

injuries = 2 toenails black, left shoulder moderate
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0

Food

10:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana

Food

3 PM

- coconut water
- almond joy

Food

4:30 PM

- quarter watermelon
- banana
- english muffin

Session: Evening

warmup: ~3 miles
- legs felt completely dead initially

they got better by the strides
- ~1 mile light, walk, ~0.5 mi, walk, ~5 x strides/with light jog back
- really good warmup

race: 1-mile in 5:12 (-8s)

- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)

the race posted this picture, horrible quality.. i'm on the left (i shaved):

the top 3 were:
- 4:42
- 4:47
- 4:51
- so I was 21 seconds off of third place. guh.

I didn't try and stick with them.. just said F it, try and relax but still go fast.. legs/brain just too dead to push hard today. so regardless, happy about the result + PR.

usually when I PR a mile, I PR 800m/1km etc.. one of those as well.. didn't PR those today, actually ran the 2nd half really consistent/relaxed. I *SHOULD* have sprinted out that last quarter.. if i did that, I would have probably gotten sub-5 for the unofficial GPS measurement, FAIL++.

Food

8 PM

- kung pao beef
- water w/ lemon

Food

11 PM

- ginger ale

adarqui · « **Reply #6911 on:** December 16, 2016, 10:54:03 pm »

someone posted some video of the start.. i'm on the far left (our left).

https://www.facebook.com/julio.pernas.7/videos/pcb.10207332199014414/10207332196174343/?type=3&theater

usually i sprint out faster, but was trying to relax more and not go crazy. I also had to watch out for some camera man, whatever tho.

adarqui · « **Reply #6912 on:** December 16, 2016, 10:58:42 pm »

YESTERDAY. didn't log, so busy.

12/15/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = right foot/toes
aches = top of right foot barely
injuries = 2 toenails black, left shoulder moderate

quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0

Food

11:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana

Food

6 PM

- big chicken salad: spinach, italian lettuce mix, grilled chicken, carrots, cucumber, olive oil, lemon
- pre-made beet juice drink

Food

8 PM

- 5 x butter cookies (OMFG)
- some peanut m&m's
- 2% milk

Session: Stretching

1 AM

NOTE TO SELF: DO NOT OVERSTRETCH HAMSTRINGS/FEET. FUCK.

- quads/hamstrings/feet/calves/upper

adarqui · « **Reply #6913 on:** December 16, 2016, 11:13:03 pm »

today.

12/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left heel slightly, left hamstring tendon slightly
injuries = 2 toenails black, left shoulder moderate

quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0

lack of sleep wrecked me........... took a nap later to recover.. eyes were burning with 7 hours sleep.

Food

9:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana

Food

1:30 PM

- chicken taco
- beef taco
- some chips + salsa
- some sweet green tea

Nap

2 - 3:30 PM

Food

4 PM

- quarter watermelon
- banana

Session: Evening

7 PM

speed: light warmup, 13 x ~400m (~400m-jog-rest), 7 x ~100m (~100m-jog-rest), cooldown
- 9.1 miles total @ 8:01 min/mi pace .. kinda cool, close to sub 8 min/mi with lots of very slow recovery jogs hah.
- a few sub 5 min/mi paces but.. mostly low 5's.
- strava: https://www.strava.com/activities/804089482
- strava summary:

legs almost back to normal.. hopefully i didn't wreck them again with this session. I should have wore my saucony's - I feel alot slower in my NB RC5000v2's, just don't feel good running in "running shoes".. I prefer XC flats which make me feel more like I can sprint.

I'm using "lots of rest" for the most part because i'm trying to give myself a bit of a break mentally.. Shorter rest takes more out of me mentally, so, trying to stay a bit more comfortable but still speed up my paces considerably. I want sub-5 for 'everything' within a few months.. a little bit ambitious but whatever -> with that goal, i'll continue to push the pace. I was mostly focusing on low to mid-5's for the last few months... Now I think it's time to try and "get out of the 5's".

Also.. since i'm training "every other day".. i'd like to push the volume on these sessions so that i'm doing 1.5-2 hours of work

So go hard, rest, repeat.

TMI: had to poop (kinda) for more than half of the run.

left & right hamstring tendons feel a little weird after
- overstretching probably.. fml

Food

9:30 PM

- 2% milk

Food

10:30 PM

- 2% milk
- sprite (hehe)
- chicken taco
- beef taco
- chips + salsa

Food

11 PM

- pre-made "greens" drink

Food

11:30 PM

- 2% milk

adarqui · « **Reply #6914 on:** December 18, 2016, 01:15:49 am »

REST.

12/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3:30 AM
wakeup = 11:30 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads moderate
aches = none
injuries = 2 toenails black, left shoulder moderate

quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0

Food

11:30 AM

- bowl of cereal + 2% milk
- green tea
- banana

Food

3:30 PM

- 3 x pepperoni pizza
- green tea
- chocolate

Food

6 PM

- gingerale

Food

10:30 PM

- cookies and cream milkshake from kilwins

Food

1 AM

- banana
- propel

wanted to eat a burger tonight...... but I was at this "spot" where every good restaurant that had burgers, was too packed - too long of a wait... it sucked. So just got that milkshake instead.

my friend decided to get a burger at this fast food place.. and when he went and picked up his burger, this dude & his friend confronted him and accused him of stealing their burger.. it was nuts.. then they came at me for filming it.. so we literally had to get ready to fight over some fast food burger mixup. It was really stupid. I was filming it just in case they attacked my two friends which would have resulted in my friends having to defend themselves - i figured i'd get some video evidence.. I explained this to them while being cautious, just trying to diffuse the situation. I think they ended up being more angry at me for filming them, than them thinking my friend stole their hamburger. lmao.. I normally don't film like that when something "pops off" but since it was 4 of us and 2 of them, I figured I would.

all this happened at a damn "old company" reunion of sorts..

anyway we got some serious laughs out of it after it was all over with.. my friend is basically now called the hamburgler. tuco.

Adarq.org

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Author Topic: ADARQ's journal (Read 2587404 times)

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