Author Topic: ADARQ's journal (Read 2669243 times)

adarqui · « **Reply #8565 on:** December 16, 2018, 01:31:10 am »

another rest day. too wrecked to run, or move. improving though!

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (right more-so)
hamstrings slightly sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

12/15/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:30 AM: orange juice, 2 x banana, water
- 01:00 PM: 1/2 turkey & cheese wrap, blue corn chips, water
- 06:00 PM: bunch of chocolates, walnuts
- 10:00 PM: 4 x banana, 2 x orange juice, water

adarqui · « **Reply #8566 on:** December 16, 2018, 10:26:52 pm »

got in some light running! morning run was painful, evening was alot better.

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (left more-so - changed from yesterday)
hamstrings moderately sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

posted an old jump clip to IG. an old clip from my 1800airjesus we bless rims video.

decent jump.

12/16/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: 1/2 glass of orange juice, water
- 10:55 AM: light run
- 11:45 AM: 2 x orange juice, banana, water
- 01:00 PM: from a good spot: steak quesadilla, small caramel frap with whipped cream
- 04:30 PM: a few chocolates, tons of salted almonds, water
- 06:55 PM: light run
- 07:25 PM: hamstrings, bw
- 07:45 PM: orange juice, water
- 09:00 PM: chicken tenders, ministrone soup

10:55 AM: light: 30 min ::: (grass) /// legs dead, glutes/quads still crazy sore, lunges on Thursday did their job lmao
- https://www.strava.com/activities/2020447361

legs toast. damn.

06:55 PM: light: 33 min ::: (grass, legs/glutes toast)
- https://www.strava.com/activities/2021036889

downloaded an app for my watch, which estimates my 5k time as i'm running.. turned out to be pretty fun. after mile 1, was at 34:XX 5k pace. after mile 2, 32:XX pace. Then I focused on getting it down under 29:00. So, it was fun seeing it as one chunk of time, instead of per lap, I enjoyed it. It's just really small "font", so that's one annoying thing about it.

07:25 PM: bw: hamstrings
- partial 45 deg hypers: 15 minute block @ {60} + {~10 x 25}

just wanted to keep doing them comfortably. some sets were a little fatiguing.

adarqui · « **Reply #8567 on:** December 18, 2018, 12:32:15 am »

2 light runs!

soreness was actually worse though today. I feel so wrecked. amazing.

everything crazy sore. adductors more sore than anything. lower back/hamstrings sore from the 45 deg hypers, back because i had more rom/strength when extending.

12/17/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:20 AM: light run
- 09:50 AM: beet juice
- 09:55 AM: bw
- 10:15 AM: orange juice, bananas, water
- 03:00 PM: coconut cashew fat coffee drink, 2 x banana, protein bar
- 08:00 PM: small bit of orange juice, oatmeal cookies
- 09:10 PM: light run
- 10:00 PM: 3 x chicken tenders, mac & cheese
- 11:00 PM: bunch of misc chocolates
- 12:00 AM: orange juice, 5 x banana (lol, please help my legs)

09:20 AM: light: 31 min ::: (grass, legs (glutes/quads/adductors/hamstrings) still crazy sore hah)
- https://www.strava.com/activities/2021736892

10:00 AM: bw
- upper
- strong

3-5sec paused dead hang neutral grip pullups: BW x 8 (surprising)
full dips: BW x 8
partial ng pullups at the top: BW x 20
partial dips at the top: BW x 40

09:00 PM: light: 30 min ::: (grass, legs crazy sore) /// how am I able to run, but barely walk? lol. interesting.
- https://www.strava.com/activities/2022674309

hah this one was a beautiful little progression. racing my 5k race predictor app, slowly building up. wanting to go from like 33 estimated to 26:5X estimated over the course of the run.

i'd like to lunge for ~15-20 minutes tomorrow evening. sooo, hoping DOMS clears up alot by tmw.

adarqui · « **Reply #8568 on:** December 19, 2018, 12:01:30 am »

2 runs w/ a little bit of speed, lunges again!

love this shot:

?utm_source=ig_embed

12/18/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:15 AM: light run
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 02:00 PM: almost an entire bag of almonds (which is 3000 kcal total)
- 05:00 PM: some chocolates, water
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: light run, lunges
- 09:30 PM: beet juice
- 10:30 PM: chicken tortilla soup, some pieces of bread dipping into the soup, water

09:15 AM: light: 29 min ::: (grass, legs still very sore) /// tried to turn the legs on a bit at the end (~800m) /// plan on lunging again tonight, trying to get them adapted
- https://www.strava.com/activities/2023385190

hit ~800m @ 5:55 min/mi at the end of that.

08:45 PM: legs toast speed: {2 x 1km @ 4:03, 3:29 (5:30 min/mi) + {walking lunges @ 15 minutes, tough but legs adapting} ::: (road, legs sore} /// legs adapting, can't wait until they are back to 100%
- https://www.strava.com/activities/2024376973

lunges were brutal but, no cramping afterwards etc.. which means, i'm adapting. i imagine i won't have much soreness tmw... let's see.

wanted to leg drain but, too late/tired. must sleep

adarqui · « **Reply #8569 on:** December 20, 2018, 12:41:32 am »

mod speed today + more lunges!

I did out-of-nowhere high volume forward walking lunges last Thursday evening: ~12 minutes. Soreness was extreme Friday evening, all of Sat/Sun & Mon, and was still awful come Tuesday. I forced myself to run hard Tuesday through the soreness, as well as lunge for ~15m30s, tough with pain everywhere (harder than last Thursday). Wednesday soreness = minimal! I ran hard again Wednesday evening, legs are shot but actually getting some power back. I decided to lunge again, for ~8 minutes. This time, not much pain with the lunges, instead: just pure jello and tiredness, mostly quad & glute pump, felt pumped to fu*k and just ready to give out.

I imagine my legs will feel really good tomorrow (Thursday) and great on Friday, and epic on Saturday… lol. Not lunging or running hard the next two days, just going to recover.

---

another crazy shot, he's dropping alot of em` lately .. think he's posting everything he has left, before he goes back to Kenya in January:

12/19/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:00 AM: bw
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 01:00 PM: tons of almonds/cashews, water
- 03:00 PM: coffee + lots of sugar/cream
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: mod speed, lunges
- 09:40 PM: orange juice
- 10:30 PM: beet juice, chips & guac, small chicken sandwich
- 12:00 AM: leg drain: 30 minutes
- 12:45 AM: orange juice, 2 x banana

09:00 AM: bw
- srong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8

08:45 PM: legs complete toast speed: {2 x ~1km @ 5:27 min/mi, 5:32 min/mi} + {1 x ~800m @ 5:12 min/mi} + {lunges @ ~8 minutes, legs jello, legs adapting} /// signed up for a 5k on saturday, probably won't be recovered but who knows
- https://www.strava.com/activities/2026003253
- https://connect.garmin.com/modern/activity/3235622489
- 2 x ~1km @ 5:27 min/mi, 5:32 min/mi
- 1 x ~800m @ 5:12 min/mi
- lunges @ ~8 minutes, legs jello, legs adapting

12:00 AM: leg drain: 30 minutes

adarqui · « **Reply #8570 on:** December 21, 2018, 10:27:28 pm »

rest day

12/20/2018

highlights:
throughout the day: 2 x beet juice
zinburger dinner: big cheeseburger (blanco, medium), 2 milkshakes (cookies & cream, slated caramel) <-- fu*k ya.
leg drain: 30 minutes

adarqui · « **Reply #8571 on:** December 21, 2018, 10:39:49 pm »

light day.

feeling better.

12/21/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:30 AM: light run
- 10:00 AM: beet juice, water
- 10:30 AM: 2 x orange juice, 3 x banana, water
- 03:00 PM: tons of salted almonds (nearly a 3000 kcal bag), water
- 08:30 PM: light run
- 09:00 PM: beet juice
- 09:30 PM: small piece of grilled chicken, 2 x veggie egg rolls, water
- 10:30 PM: leg drain: 30 minutes

09:30 AM: very light: 33 min ::: (grass) /// legs feel good - left hamstring a little buggy that's it, hope i'm not getting sick tho
- https://www.strava.com/activities/2028144361

08:30 PM: very light: 33 min ::: (grass, felt good) /// feel decent, could run good tmw, it's going to be very cold (55F)!! lol nice.
- https://www.strava.com/activities/2028836566

10:30 PM: leg drain: 30 minutes

adarqui · « **Reply #8572 on:** December 22, 2018, 05:50:32 pm »

light race day.

hard speed tonight (hopefully).

44th race of 2018. eeeh!

12/22/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 06:00 AM: wakeup
- 06:10 AM: coconut cashew fat coffee drink, rxbar, 1/2 orange juice, water
- 07:30 AM: warmup + race
- 09:30 AM: sausage egg and cheese on a bagel, double chocolate muffin, water
- 01:00 PM: nap: 3 hours
- 04:30 PM: orange juice, banana, some chocolates, water
- 06:30 PM: orange juice, water
- 07:30 PM: speed work
- 09:00 PM: some cashews
- 11:45 PM: fridays: chicken fingers, fries, water

08:00 AM: The Original Jingle Bell Jog 5k: 4th OA @ 17:59 /// sit & kick approach turned into just "sit" /// hit 15.1 mph at the end, but needed to do that to get under 18 lmfao.
- https://www.strava.com/activities/2029636674
- https://www.endomondo.com/users/26420622/workouts/1244095332
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=265
- 4th OA @ 17:59 official / 17:52 watch

07:30 PM: mod & hard speed: {4 x ~1050m @ paces: 5:16, 5:17, 5:17, 6:01} + {5 x ~150m @ paces: 5:26, 5:08, 5:10, 4:56, 4:29} ::: (concrete) /// decent
- https://www.strava.com/activities/2030614239
- https://connect.garmin.com/modern/activity/3241259554

plan was to do 5 1k's but had to change my course up.

adarqui · « **Reply #8573 on:** December 24, 2018, 12:41:32 am »

very light day. quads pretty sore, calves too.

12/23/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 09:30 AM: wakeup, water
- 11:00 AM: light run
- 12:30 PM: orange juice, banana, water
- 04:00 PM: stir fry: cauliflower, broccoli, butternut squash, also: irish butter, salt, pepper
- 07:00 PM:orange juice, banana, water
- 09:30 PM: light run
- 11:00 PM: 2 x orange juice, 3 x banana, milk chocolate almonds + yogurt covered raisins, water

11:00 AM: very light: 1h34m ::: (grass, quads/calves sore) /// was very nice outside, so kept running HR < ~130
- https://www.strava.com/activities/2031967413

09:30 PM: very light: 58 min ::: (grass, quads very sore) /// HR low /// really nice out
- https://www.strava.com/activities/2032533443

adarqui · « **Reply #8574 on:** December 24, 2018, 10:20:21 pm »

very light day, again. quads/calves still very sore. left hamstring been a little achy/sore on occasion, think those 45 deg hypers (the last session i did them) caused that one. hehe.

did lots of "iron duck" on my right soleus .. dug in deep.

12/24/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 09:30 AM: wakeup
- 09:45 AM: orange juice, water
- 10:30 AM: light run
- 12:30 AM: orange juice, banana, water
- 01:30 PM: protein drink
- 04:30 PM: cauliflower/brocoli stir fry w/ irish butter, 3 x chicken tenders, water
- 07:30 PM: light run
- 08:30 PM: beet juice
- 09:15 PM: milk chocolate almonds, yogurt covered raisins, grapefruit juice, water
- 11:00 PM: orange juice, banana, water

10:30 AM: very light: 1h51m @ {small progression at the end, until ~5:55 peak} ::: (grass, quads/calves sore)
- https://www.strava.com/activities/2033667209/overview

07:30 PM: light: 59 min ::: (grass, quads/calves sore) /// would like to be recovered for hard speed on wednesday evening
- https://www.strava.com/activities/2034104139

adarqui · « **Reply #8575 on:** December 26, 2018, 12:35:14 am »

nice little "train wreck" xmas for the "darqui family", as usual. sad. lmfao.

merry xmas every1!

also, hit 3,000+ miles today, for 2018!

adarqui · « **Reply #8576 on:** December 27, 2018, 12:12:52 am »

12/25/2018

light run.

got to 3000 miles for 2018.

adarqui · « **Reply #8577 on:** December 27, 2018, 12:17:55 am »

two light runs mixed with speed.

12/26/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.

09:30 AM: light with mod/hard speed: 53 min w/ {1050m @ 3:12 (4:59), 1km split=3:05 (4:57), tail wind) ::: (grass/concrete, lots of wind, hamstrings still wrecked)
- https://www.strava.com/activities/2036584597
- https://www.endomondo.com/users/26420622/workouts/1245563755
- https://connect.garmin.com/modern/activity/3248693268

08:00 AM: light w/ mod speed: 1h38m30s w/ 2 efforts in the middle: {1160m @ 3:46 (5:15 min/mi), 1km split = 3:14} + {0.26 mi @ 1:17 / 4:59 min/mi} ::: (grass/turf/concrete/road, CRAZY WINDY AF)
- https://www.strava.com/activities/2037494666
- https://www.endomondo.com/users/26420622/workouts/1245700396
- https://connect.garmin.com/modern/activity/3249858712

adarqui · « **Reply #8578 on:** December 28, 2018, 11:38:51 pm »

very light day.

12/27/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.

08:50 AM: very light: 52 min ::: (grass, legs might be improving, crazy windy) /// this wind is nuts, feels great
- https://www.strava.com/activities/2038325005

08:30 PM: very light: 1h27m ::: (grass, crazy wind) /// awesome & weird running weather, very intense winds
- https://www.strava.com/activities/2039394038

adarqui · « **Reply #8579 on:** December 28, 2018, 11:42:57 pm »

mod speed day.

barely the last few days: right big toe, right lateral knee.

bugging a bit just today: left armpit.. wtf.

calves sore. not much else sore.

12/28/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.
- big cauliflower/broccoli stir fry after evening speed

08:30 PM: mod speed: {0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit} + {2 x 190m @ 4:24, 4:22 pace} ::: (road, felt meh)
- https://www.strava.com/activities/2041207723
- https://www.endomondo.com/users/26420622/workouts/1246488033
- https://connect.garmin.com/modern/activity/3254588749
- 0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit, 1km split = 3:14 / 5:12 min/mi
- 2 x 190m @ 4:24, 4:22 pace

12:00 AM: leg drain: 40 mins

Adarq.org

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Author Topic: ADARQ's journal (Read 2669243 times)

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