Author Topic: ADARQ's journal (Read 2587657 times)

adarqui · « **Reply #8805 on:** May 21, 2019, 12:57:12 am »

did some bw stuff today. probably going to be crazy sore tomorrow.

one really nutty thing.. after my PM session, just a few lunges, my right adductor became incredibly tight/weak.

oh also my sacral spine felt weird after the PM session, as expected.. but weirder than expected.

i miss the pain from lunges.. as crazy as that sounds. my right glute/ham/hip hasn't been healing like it "should". I mean it's a very weird situation. if i'm going to run MUCH LESS to try and have it heal more, i'm going to get back into some BW lower to try and strengthen up more.

theoretically, once i'm healed, i'd like to still do the BW lower stuff. i'll just need to back off a bit more from it: ie, not do 30 min of lunges then run hard the next day etc. maybe keep it to 5 minutes of lunges max, for a while.. and hit the 45 deg hyper harder etc. stuff like that.

oh and do more basketball etc.

05/20/2019:

09:00 AM: very light: 19min ::: (grass)
- https://www.strava.com/activities/2382649358

+ BW:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- 5sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- full 45 degree back extensions: BW x 30 (way too tough)
- standing calf raises: BW x 50

08:40 PM: very light: 33 min ::: (concrete)
- https://www.strava.com/activities/2384080037

+ BW:
- full 45 degree back extensions: BW x 25 (very tough)
- full walking lunges: BW x 10e

right adductor complete toast after that evening session.

adarqui · « **Reply #8806 on:** May 22, 2019, 12:10:09 am »

legs not as sore as expected. right adductor is very sore though. also sacral spine is "sore/achy" and right low back is achy.

everything felt surprisingly good on my evening run. weird. but, i plan to dial back running considerably as i get back on this bodyweight stuff.

lunges & hypers feel really good.. my plan was to do them all summer, in conjunction with running etc, and see what happens. maybe that's still a possibility.

05/21/2019:

09:30 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full ng pullups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 35
- standing calf raises: BW x 50

08:30 PM: very light: 31 min ::: (concrete)
- https://www.strava.com/activities/2386827174

+ BW:
- full 45 degree back extensions: BW x 35
- full walking lunges: BW x 50e / 100tot (~4 min)

legs dead after. but felt so good.

adarqui · « **Reply #8807 on:** May 22, 2019, 12:18:32 am »

the race results from this weekend, lool.

https://my5.raceresult.com/118566/#0_D20236

8|

adarqui · « **Reply #8808 on:** May 23, 2019, 12:24:03 am »

both glutes & sacral spine "sore" af.

i wonder if my bursa are "fucked".. like not just inflamed but somehow wrecked. maybe i squeezed all of the juice out of them - that'd be bad. i'm surprised that my left glute feels as sore as my right, after a small amount of lunges/hypers (& some light running). i mean even with 3 days rest recently, my right glute/thigh/hip/sacral spine didn't improve much. so i'm going to try some bodyweight strength with less running, and see what happens.

05/22/2019:

09:15 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full chinups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 40
- standing calf raises: BW x 50

glutes felt wrecked all day.

incredible how they are either 1) so weak or 2) so stressed or 3) both.

08:30 PM: bw
- some movement stuff
- lots of weird stuff, most of which put a stretch under load on my glutes/hips/quads (but not hamstrings).

10:30 PM: stretch
- right hip mostly

adarqui · « **Reply #8809 on:** May 23, 2019, 12:57:30 am »

just ordered a Tinman Elite (Artiken) bracelet.

they are a pretty cool team.. lots of good content and some insane performances lately. figure i'd get a bracelet, looks cool.

adarqui · « **Reply #8810 on:** May 23, 2019, 11:50:47 pm »

glutezilla is back.. wait, i was quadzilla not glutezilla.

glutes/hamstrings/hips/back sore, but legs feeling strong.

hypers feeling much less painful (the last 2 days) in my injured areas. ie, the deep stretch of the full hyper was hurting in the injured area initially (the first few reps of a set). today, no pain there at all. pretty cool.

my plan this year was to get back to being a "leg strength freak".. i feel like I can still do it.

really need to avoid stretching. need to just do full ROM bw stuff instead.

05/23/2019:
- both glutes/hips/hamstrings pretty sore

09:30 AM: run + bw

run: light: 18 min ::: (grass)
- https://www.strava.com/activities/2392210728
- 1.84 mi 9:51 /mi 18m 11s

bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full ng pullups: BW x 8
- full dips: BW x 8
- full 45 degree back extensions: BW x 45 (solid)
- standing calf raises: BW x 20
- pushups: BW x 15 (lol)

08:45 PM: run + bw

run: light: 30 min ::: (concrete) /// these saucony fast twitch's are decent
- https://www.strava.com/activities/2392277504
- 3.50 mi 8:37 /mi 30m 9s
- felt sooooo good, could have really cranked it up ez - but didnt.

bw:
- felt strong
- full hypers: BW x 55 (very strong!)

pretty cool.

adarqui · « **Reply #8811 on:** May 25, 2019, 01:29:56 am »

legs/glutes/back adapting to hypers, feeling stronger. still feel my injuries tho when i touch my toes etc.

05/24/2019:
- legs feeling good!

08:30 PM: run + bw:

run: light: 26:26 ::: (concrete) /// imagine running a 26:26 10k[/b]
- https://www.strava.com/activities/2394527697
- 3.50 mi 7:33 /mi 26m 26s
- felt really good. last mile ez 6:57.

bw: hypers
- full hypers: BW x 60

run data:
- my stride freq is way down lately.. it's interesting.
- one day i need to figure out how to run fast at ~180 SPM.. these folks run 4:3X-4:5X @ 180 SPM, blows my mind.

felt really good during that run, and after.

solid!

adarqui · « **Reply #8812 on:** May 26, 2019, 12:29:18 am »

did like two hours of (right) hip/back/tfl/glute stretching tonight.. but, it's literally just "lying on my side" while watching the MIL/TOR game. that's crazy.

i need to do some "sleep stretching", ie fetal position sleeping.

unreal that there's so much tightness just lying in that position.

05/25/2019:
- felt good today
- also 157 lb. losing some fat. lul.

08:30 PM: run + bw:

run: light: 19 min ::: (grass)
- https://www.strava.com/activities/2396167343
- 2.28 mi 8:26 /mi 19m 16s

bw:
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 9
- full hypers with paused over-extension at the top: BW x 30 (felt good)

06:00 PM: basketball dribbling + bw

dribbling: basketball dribbling: 2 hr ::: RIP my blue shay xc4's :< (996 miles on them, i'll get them over 1k tho)
- https://www.strava.com/activities/2397305330
- 4.38 mi 28:38 /mi 2h 5m

bw:
- full hypers: BW x 40
- legs toast from bball dribbling

adarqui · « **Reply #8813 on:** May 26, 2019, 12:34:50 am »

blue shay xc4's

from the second screen shot, you can see they are my favorite shoes (too bad i can't find them anymore. sad):

adarqui · « **Reply #8814 on:** May 26, 2019, 11:29:21 pm »

slept on my side last night (with a pillow between my legs): i feel like it really helped my back/hip today. which is interesting because i distinctly remember in feb, saying i slept on my side and that might have helped to hurt my back. makes sense tho.. been trying to improve the mobility in my hips/back for a while now etc and fix myself.

calves sore today. bball dribbling wrecked em`.

rest day.

plan to do some light hills tomorrow, hopefully.

05/26/2019:
- felt good
- 156 lb.

11:30 AM: bw
- strong!
- 3sec paused full ng pullups: BW x 8
- full dips: BW x 10
- full hypers: BW x 40 (glutes/back a bit tired)

adarqui · « **Reply #8815 on:** May 27, 2019, 11:29:51 pm »

run was going good today. last quarter mile of 10, and i clip a rock and almost fall. I land in a deep single leg shrimp style squat on my right leg (which has the hurt glute/hip/hamstring). so, i start thinking, damn this isn't going to turn out good. beyond that i cracked a few toenails on my left foot. was relieved not to have hurt my achilles etc, could have easily done so considering how i landed.

anyway, as the day went on, my injured areas felt great. better than it has since being injured - afaik.

that psycho single leg depth drop might have loosened some shit up.. lmao. insanity.

food:

05/27/2019:
- felt good

07:30 AM: light w/ hills (The Mountains of Coral Springs): 1h42m ::: (grass) /// Great light run with the north FL beast Gabriel /// 10.0 miles on the dot
- https://www.strava.com/activities/2401298724
- 10.00 mi @ 10:11 /mi in 1h 41m

met up with someone i raced with last year, on memorial day. we are both coming off injury so, we met up to run some hills. he comes down for memorial weekend to visit family/inlaws. good run chats. good session. his father inlaw helped his foot doing some crazy acupuncture stuff on his ear. he's a very smart dude so i take his word for it. pretty cool.

07:00 PM: bw
- strong but took it ez
- legs felt great

- full hypers: BW x 40, 30, 30, 40

some volume!

adarqui · « **Reply #8816 on:** May 28, 2019, 11:10:58 pm »

some light runs.

feeling decent.

05/28/2019:

09:15 AM: run + bw

run: light: 33 min ::: (concrete)
- https://www.strava.com/activities/2403841862
- 3.50 mi 9:29 /mi 33m 16s
- felt pretty dead

bw:
- 3sec paused full ng pullups: BW x 8
- full dips: BW x 9
- full hypers: BW x 40

08:15 PM: run + bw

run: light: 27 min @ {progression from 9:XX to 6:3X} ::: (concrete)
- https://www.strava.com/activities/2405293554
- 3.49 mi 7:51 /mi 27m 27s
- decently fast for so relaxed

bw:
- full hypers with excessive extension: BW x 40

adarqui · « **Reply #8817 on:** May 29, 2019, 11:56:38 pm »

light runs with some mod stuff.

man it's so insane.. i can't run in heavy shoes for shit. I don't think i've ever run fast in heavy shoes. heavy shoes for me, are traditional running shoes.

tonight i felt like I was going 4:5X min/mi pace. I get home and check garmin connect: 6:01 avg pace. the 5:33 min/mi @ 0.30 mi i did earlier today was less effort and on tougher terrain (thick grass/divots/rocks etc), but in xc flats.

the good news is: i realized a 4:5X mile in heavy shoes should be one of my goals. if i can run 4:5X in heavy shoes, i'll be absolutely flying in spikes/light road flats.

seriously.

05/29/2019:
- right glute barely achy - good considering i hammered it a bit
- calves tight
- left pec twitching, annoying af

09:20 AM: run + bw

run: light w/ mod finish: 18 min @ {0.30 mi @ 5:2X-5:3X} ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2406399813
- 2.05 mi 9:02 /mi 18m 30s
- 0.30 mi @ 5:2X-5:3X

bw: weak
- 2-3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- partial hypers: BW x 70

08:40 PM: light with mod finish: 33 min w/ {0.38 mi @ 6:01 min/mi pace) ::: (concrete) /// running with heavy shoes is an enigma to me
- https://www.strava.com/activities/2407871983
- 3.50 mi 9:32 /mi 33m 24s
- 0.38 mi @ 06:01 min/mi
- wearing my saucony fast twitch swim fins.

adarqui · « **Reply #8818 on:** May 31, 2019, 12:20:25 am »

did a test tonight. tried to run at basically the same effort, on the same segment, and see what pace it was when i got home.

last night in heavy shoes: 0.38 mi @ 06:03 min/mi
tonight in light shoes (1/2 the weight): 0.39 mi @ 05:18 min/mi

funny. can't really do it once like that but it's obvious i can't run fast in heavy shoes. hehe.

05/30/2019:
- right glute barely achy. still feeling it tho.

09:20 AM: bw
- strong
- standing single leg abductions: x 30 (felt real strong with these)
- 5sec paused dead hang chinups: BW x 6
- full dips: BW x 8
- standing single leg raises: x 20

08:20 PM: light w/ mod segment: 32 min w/ {0.39 mi @ 02:03 / 5:18 min/mi - same effort as last night's 6:03 min/mi but lighter shoes} ::: (concrete)
- https://www.strava.com/activities/2410564818
- 3.49 mi 9:03 /mi 31m 36s
- 0.39 mi @ 2:03 / 5:18 min/mi

10:00 PM - 11:30 PM: lying on my side
- lol..
- switching sides/leg positions etc, just trying to keep my trunk rotated a bit and feel that light stretch in hips/glutes/spine etc.

adarqui · « **Reply #8819 on:** May 31, 2019, 02:53:08 pm »

after my light run this morning i did something I know i shouldn’t do: because it can retweak my issue or cause some slight damage -> but I did it anyway.

just leaning over touching the ground (with fingertips), stretching hamstring primarily, but just holding it for a few minutes, nice and relaxed.

areas in my right glute & sacral spine pulsate like a mfqr.

it’s felt great since. i’m curious to see how it feels during my light run tonight.

but that’s one of my mental problems - I get very annoyed when I can’t do something. For example, the fact that I can’t stay in that position without the risk of injuring this glute area, bugs the fu*k out of me. People advise against that stretch but i’ve done it my whole life, just feels like a normal movement. Prior to the injury, I could do this movement (+ holding that position for a while) without any problems. I’d do that stretch occasionally, almost like it’s an instinct. Lately i’ve been wanting to do it, but I prevent myself because of fear of re-tweak. I need whatever is jacked up in there to just let go and relax & stfu. Would be amazing. FWIW: feels pretty good right now. Maybe it’s at that stage where I can do it without re-tweak and it’ll help instead of hurt.

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Author Topic: ADARQ's journal (Read 2587657 times)

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