Adarq.org

Your foods are very... Greek. Or, at least, Mediterranean... you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

big ups on finishing in the 99.998th percentile on strava! that is dope.

the lady that won the month ran almost 100km a day!  thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

Quote from: LBSS on November 02, 2017, 07:28:28 am

big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day

Quote

the lady that won the month ran almost 100km a day!  thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.

Quote from: adarqui on November 02, 2017, 12:02:15 pm

Quote from: LBSS on November 02, 2017, 07:28:28 am

big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day

Quote

the lady that won the month ran almost 100km a day!  thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

nice! AND on hard days, it's nice to allow the one that's going to be the best workout, to be that specific workout (morning or evening for example). For myself, it's usually evening .. but it's nice to give both a try, and hold back in the morning if you aren't feeling it, giving yourself another chance in the evening of pushing it a bit more. So for a specific example, yesterday my morning workout sucked, but my evening workout was amazing. Last week, I had an opposite experience when I ran that hard 1.4 - rest - 1 more mile in the morning, then was toast for 400's/800's at night and just held back/relaxed more. From that perspective, 2x/day is amazing.

Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.

sick.

ya, people do some interesting stuff when it comes to "endurance". If I didn't have dogs, i'd probably "walk/run the US east coast" or something, i've always wanted to do that. But i'd also want to do it more laid back, not trying to hit a specific distance per day or reach my destination by a set date, more so just taking in the scenery/towns/etc, but on foot.

so I def can understand why someone would do something like that.

peace!!

There's a reason I had my speed day planned on Tuesday, not Wednesday .. definitely feel wrecked, that won't help the 5k i'm doing tomorrow. I imagine i'll feel way better tomorrow though, 2 days of being wrecked is somewhat normal. Usually by the third day I feel great.

I'm going to try and emulate last week's great 1.4 mi run performance. Very similar schedule:

10/23/2017: Monday, morning = moderate speed, evening = hard speed
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136368/#msg136368

10/24/2017: Tuesday, light recovery #1
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136397/#msg136397
- basically what I did yesterday, but went too hard in the morning.

10/25/2017: Wednesday, light recovery #2
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136427/#msg136427
- some good stretching, fajitas, 2 light runs, mid-day power nap

10/26/2017: Thursday, fast/felt great, maybe my best (most consistently fast) 1.4 mile effort + another solid mile
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



going to go get some fajitas..

not dead anymore! felt great today. fajitas with extra protein + 2 light runs = the truth.



11/04/2017

bw = 140
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick
-  when will it go away! fuq.

wakeup = 05:00 AM

log: 11/04/2017: race + long run
05:00 AM: wakeup
05:00 AM: food: pre-made black coffee drink, grapefruit, coconut water
- was worried, felt hungry after this, and on the way to the race .. but, stomach didn't flare up
- i contemplated adding something else into the mix, but just forced myself to stick to the plan
06:30 AM: race: 5k race: Steps For SOS 5k Race: 2nd overall @ 18:48 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
07:30 AM: food: sweet green tea, perfect bar (uh oh, but handled it fine), 1/2 bagel with cream cheese
- the latter two I got at the event
08:00 AM: stretch: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
10:00 AM: food: wholefoods: very berry smoothie with whey protein, eggs, sausage, potatoes
-
12:00 PM: food: huge saute'd yam in olive oil/salt/pepper/rosemary with garlic cloves & purple potatoes, chicken skewer, black tea
07:00 PM: workout: light long run: 1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
09:00 PM: food: strawberry skyr
09:30 PM: food: whole milk, coconut water w/ pulp, chocolate eclair (eek, was good though)
10:00 PM: food: siggi's, water w/ lemon


stretch:
08:00 AM: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities

icing:
self massage:
leg drain:
naps:


Steps For SOS 5k Race: 2nd overall @ 18:53 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
- https://www.strava.com/activities/1260739791
- http://accuchiptiming.com/images/Age_Group_Results-Steps_for_SOS.htm
- 18:53 official, not 18:48 like I said above .. didn't know my actual time, thought I saw 18:48 as I crossed the line, no prob don't care much about time.
- 5k in 18:37 according to my watch.

Fun stuff, felt great. 2 days of light/soft running, plus proper nutrition, had me feeling so light/bouncy/relaxed today, loved it.

It was a real race for 2 miles: matching the leader's surges, going ahead of him at certain points, etc. I was right off of his back right shoulder or side by side for most of it, let him set the pace mostly, but I don't "draft" behind someone in that situation, just feels kind of weird to do that when it's only a few people (in this case 2) in the lead. I shut it down at mile 2, didn't have a great 3rd mile in me anyway so just shut it down and relaxed more. Even if I didn't shut it down, he would have beat me in that third mile. I think he finished @ like 18:10 or so. We spoke after, he was a cool dude, also looked to be in ridiculous shape.

This 5k event was really fun too. Got lots of good photos/footage. They did a great job.

I'm suffering way less in 5k's than I did last year, where I suffered to hell in many of them. But I had "more guts" last year, and pushed really hard even when dead. I'm not doing that this year because I want to stay more fresh mentally/physically. It seems like my speed has been extending out recently, this was a solid 2 miles.

some stats/graphs:







cool. that third mile when i shut it down, i apparently did so by producing less power, because stride frequency was still decent - though it dipped down a little as well. Nice!!



1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
- https://www.strava.com/activities/1261547293

enjoyable session, felt great. lots of forefoot striking without forcing it at all.. stride felt really good, was breathing light too. stomach scared me a few times but it never freaked out.

sunday = rest .. and watching the NY marathon!!

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140)]
- 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)]
- 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: [(01,5k,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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"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"),(04,"none")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

rest day!



11/05/2017

bw = 139
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM
- only good thing about daylight savings time is that initial extra hour of sleep...

log: 11/05/2017: rest
06:00 AM: wakeup
06:00 AM: food: siggi's, sweet green tea
09:00 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
-- nice stretch and quads/calves feel good after
08:00 AM: stretch: during dog walk, quads, calves
10:30 AM: food: saute'd onions, avocado, and chicken!
02:00 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 7
- full pushups: BW x 25
- standing single leg raises: x 25
- standing single leg abductions: x 25
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
03:00 PM: food: 1.5 glasses of whole milk, 3 bowls of honey nut cheerios (getting rid of em`)
04:45 PM:water w/ lemon
04:50 PM: stretch: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)
08:30 PM: food: 5 slices of rye sourdough (unreal) - 2 toasted - 2 with avocado spread on it, 2 avocados, several strawberries, gouda cheese, kefir
- great dinner snack meal


stretch:
08:00 AM: during dog walk, quads, calves
04:50 PM: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)

icing:
self massage:
leg drain:
naps:

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139)]
- 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)]
- 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")]
- 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)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)