Author Topic: ADARQ's journal (Read 2586502 times)

adarqui · « **Reply #5940 on:** January 28, 2016, 11:42:40 pm »

01/28/2016

Bio: Morning

sleep = 8 hr
wakeup = 9 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good

Food

9:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey

Session: Stretching

10:30 AM - 10:45 AM

- sat on my heels/calves for ~15 min to stretch quads

Session: Stretching

12:30 PM - 1 PM

- tons of hip/glute stretching
- standing hamstring, quad, hip flexor
- upper
- feet

Food

1:30 PM

- quinoa and black beans
- boarshead brie (good!) and crackers
- 1 x greek yogurt
- 1 x gatorade

Session: Stretching

3:15 PM - 3:45 PM

- tons of hip/glute stretching
- standing hamstring, quad, hip flexor
- upper
- feet

Session: Evening

5:30 PM
- light rain

run:
- 6.75 mi in 52:03
- pace: 7:42 min/mi
- speed: 7.8 mph
- ipod: crypto-gram

crappy run.. had to cut it short because of a big thunderstorm.

had to retie my shoe a few times on my left foot.. the top of my foot bothers me sometimes when I tie my shoe too tight.. hasn't happened in a long time. was really bugging bad until I loosened it up considerably.

Food

7:30 PM

- 1 x fairlife whole milk

Food

8 PM

- tomato bisque soup
- french bread with tomato, shredded parmesan, and olive oil
- 1 x whole milk
- 1 x gatorade

Food

9 PM

- 1 x whole milk
- 4 x fried banana with brown sugar
- 5 x tbsp peanut butter

feel dead.

Merrick · « **Reply #5941 on:** January 29, 2016, 10:56:34 pm »

Yo Andrew,

Maybe you should quit all this running your doing and train for this instead

<a href="http://www.youtube.com/watch?v=_sWYENsJ3O4" target="_blank">http://www.youtube.com/watch?v=_sWYENsJ3O4</a>

You can implement this strategy and be elite

<a href="http://www.youtube.com/watch?v=uSezq9sf4S8" target="_blank">http://www.youtube.com/watch?v=uSezq9sf4S8</a>

adarqui · « **Reply #5942 on:** January 29, 2016, 11:37:18 pm »

super moon walking vid is SICK.

i can actually run pretty fast going backwards, lmao. ;f dem quads.

adarqui · « **Reply #5943 on:** January 29, 2016, 11:55:40 pm »

quick journaling

01/29/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday)
injuries = toenails wrekt
bananas = 0
feel = good

Food

10:30 AM

- 1 x grape fruit juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter

Session: Mobility

12:30 - 1:30 PM

lower body stretching & mobility
- lots of stuff
- right hip hurts, especially when i do split stretch or hip/glute stretches, bleh.. hate this feeling

Food

2 PM

- 1 x beet berry juice
- 1 x greek yogurt

Session: Evening

6:30 PM - 8 PM
- cold

run:
- 13.25 mi in 1h:36m:39s
- pace: 7:18 min/mi
- speed: 8.2 mph
- calories: 1624
- ipod: crypto-gram

splits:
- half marathon: 1h:36:something
- miles 1,2,3: 6:47, 6:47, 6:55
- miles 3,4,5,6,7,8,9,10,11,12,13,rest: 7:19, 7:21, 7:01, 7:39, 7:20, 7:47, 7:36, 7:25, 7:30, 7:23, ~7:19
- pretty consistent.. felt like I held the same exact pace for the majority of the run, that's why it's interesting how my 6+'s feel the same (or slower) than some of my 7+'s.
- at least I didn't have an 8 min/mi split.. was aiming for that.

felt some pain on occasion in that 1st metatarsal area on my left foot.

picked two areas out of the ~3 mi laps, ~200m and ~400m to run fast.. so 4 laps, with 2 sections per.. so 8 bits of speed work mixed in.

felt good, pushed it but could have pushed more.. actually wanted to PR might half marathon running at this pace but turned out I was 1 minute too slow. I didn't look at my watch any, which felt good.

form felt better than some of my recent runs.

Food

8 PM

- 1 x fairlife 2% chocolate milk

Food

8:30 PM

- huge bowl of cheerios with honey and fairlife whole milk
- 1 x orange juice
- 1 x english muffin with butter
- 1 x french bread with butter

Session: Stretching

11 PM - 12 AM

- lots of adductor/hip/hip flexor/quad/hamstring stretching
- BEST split stretch ever .. kept progressing it for 20 minutes.. was leaning on a 'stool' to take alot of weight off.. so basically relaxing in a progressively deeper split stretch for 20 minutes.. nuts but, it worked.. could barely walk after.. was hard to get out of the position[/b]

Food

12 AM

- 1 x greek yogurt

need to turn those splits into ALL sub 7 min/mi !@#$!@$(@_$

adarqui · « **Reply #5944 on:** January 31, 2016, 01:00:23 am »

01/30/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, glutes slightly, hips slightly, hip flexors slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday), left thumb
injuries = toenails wrekt
bananas = 0
feel = good

Food

11 AM

- sausage egg and cheese on a pumpernickel bagel
- 1 x orange juice
- 1/2 of a chocolate muffin with chocolate chips (omfg, so good, should just have been called chocolate cake)

Session: Afternoon

1:30 PM - 3 PM

stretching: ~1/2 hour
- adductors, glutes, hips, quads

calisthenics: 1 hour
- good, lots of random stuff
- some full rom skin the cats, BW chinups x 8 fast/full, BW dips x 8 with legs split

Food

3:15 PM

- 2 cups x fiber one cereal with fairlife whole milk (~40g fiber yaa!)
- 1 x berry beat juice

Session: Evening

7 PM - 9:07 PM

run:
- 15.07 mi in 2h:07m:42s
- distance PR since using watch

- relaxed long run
- pace: 8:28 min/mi
- speed: 7.1 min/mi
- calories: 1848 (almost 2k! ha)
- ipod: crypto-gram (2 eps) and threat cast (1 ep)
- top of left foot bothered me a bit more than i expected.. had to loosen up my shoe which was already loose, that helped.. hoping this goes away come monday (resting sunday). I don't want this to become chronic.. if it does, will have to rest until it heals most likely, because it could be more than just some bruising from tying my shoes too tight.
- pace died down at mile 8, died down bad at mile 11.
- didn't push it

Food

9:10 PM

- 1 x fairlife 2% chocolate milk

Food

10 PM

- steamed veggies
- 4 eggs sunny side up
- 1 x grape fruit juice
- 1/2 chocolate muffin

Food

12 AM

- 1 x greek yogurt

feel decent right now.. figured i'd feel a bit more beat up.. resting Sunday. back at it Monday. Might do a 5k next Saturday, dno yet.

pc!

LBSS · « **Reply #5945 on:** February 01, 2016, 12:33:58 pm »

adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

adarqui · « **Reply #5946 on:** February 01, 2016, 04:30:35 pm »

Quote from: LBSS on February 01, 2016, 12:33:58 pm

adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

nice :F

I have to shave 30 minutes off of my hard-training run pace in order to qualify, sounds hard.

That means i'd have to bring my 7:15 min/mi pace for 13 miles down to 4:57 min/mi.

http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A05%3A00

I could go transgender and try to qualify for the women's with sub 1:15.

My big goal for half-marathon distance is sub 1:20:00 .. 1:19:59.

I'm definitely excited to see where I am ~6 months from now.. my weekly mileage is finally going up to something reasonable.. getting close to ~70 mi/wk.

January basically looks like this:
- wk1: 36 mi
- wk2: 48 mi
- wk3: 54 mi
- wk4: 65 mi

^^ also not measured, progressively getting my guts back. Each week i've had more guts than the previous, good sign.

I definitely need to keep the mileage up near 70. Also need to make sure I push myself somewhat on all of those runs, even if it's a short sprint mixed in. My power sucks right now.

pc man!

T0ddday · « **Reply #5947 on:** February 01, 2016, 04:33:58 pm »

Quote from: LBSS on February 01, 2016, 12:33:58 pm

adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row... im not even confident I can break 6 for a mile.

adarqui · « **Reply #5948 on:** February 01, 2016, 04:44:00 pm »

ya it's so crazy. I still havn't gotten sub 7 for every split on a 13 mi rub.. sub 5 x 13 sounds alien.

yesterday's rest day.

01/31/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, left thumb
injuries = toenails wrekt
bananas = 0
feel = good

Food

2 PM

- 1 x pasta fagioli
- 1 x steak hoagie with green peppers, onions, provolone
- fries
- 1 x cookies and cream milk shake

fuq ya.. great lunch.

passed out for 3 hours afterwards though..

Food

5:30 PM

- 2 x gatorade

Food

9 PM

- 4 cups of fiber one cereal
- 1 x banana
- 1 x english muffin with butter
- 1 x grape fruit juice

LBSS · « **Reply #5949 on:** February 01, 2016, 05:10:16 pm »

Quote from: T0ddday on February 01, 2016, 04:33:58 pm

Quote from: LBSS on February 01, 2016, 12:33:58 pm
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row... im not even confident I can break 6 for a mile.

yet another illustration of just how far out there world-class athletes are. 500-600 men and women qualify for the olympic marathon trials in the US but only like 10 have any chance of actually qualifying. the rest are extremely good runners who are nevertheless totally uncompetitive with the top people.

John Stamos · « **Reply #5950 on:** February 01, 2016, 06:08:07 pm »

Quote from: LBSS on February 01, 2016, 05:10:16 pm

Quote from: T0ddday on February 01, 2016, 04:33:58 pm
Quote from: LBSS on February 01, 2016, 12:33:58 pm
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row... im not even confident I can break 6 for a mile.

yet another illustration of just how far out there world-class athletes are. 500-600 men and women qualify for the olympic marathon trials in the US but only like 10 have any chance of actually qualifying. the rest are extremely good runners who are nevertheless totally uncompetitive with the top people.

Bro, Rich Froning could beat them all cuz #fittestever #Glassmanisfatanddoespaleo

But seriously I've ran High 5s for just 1 mile before and I wanted to lay down and call the medics, just dig my grave right next to me I was done, so that's just insane to keep up sub 5 for 13.

adarqui · « **Reply #5951 on:** February 01, 2016, 09:37:16 pm »

well this sucks..

wanted to PR my 5k tonight.. so, everything starts out great, really breathing hard but also running fast.

around mile 2, I start feeling a cramp. boom hunched over dead @ 2.5 mi .. look at my watch, 15min.

first mile was 5:55 min/mi

, second was 6:24, third was 6:25 (couldn't push the second half mile) .. PR'd 5k (19:18) but, after that 2.5 I stopped/paused watch 3 times while I stopped, trying to get the cramp to subside.. so doesn't really count.

bleh!

adarqui · « **Reply #5952 on:** February 01, 2016, 09:40:23 pm »

Quote from: Eric on February 01, 2016, 06:08:07 pm

Quote from: LBSS on February 01, 2016, 05:10:16 pm
Quote from: T0ddday on February 01, 2016, 04:33:58 pm
Quote from: LBSS on February 01, 2016, 12:33:58 pm
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row... im not even confident I can break 6 for a mile.

yet another illustration of just how far out there world-class athletes are. 500-600 men and women qualify for the olympic marathon trials in the US but only like 10 have any chance of actually qualifying. the rest are extremely good runners who are nevertheless totally uncompetitive with the top people.

Bro, Rich Froning could beat them all cuz #fittestever #Glassmanisfatanddoespaleo

what are some beast runner (or sprinter) crossfitters? know of any?

Quote

But seriously I've ran High 5s for just 1 mile before and I wanted to lay down and call the medics, just dig my grave right next to me I was done, so that's just insane to keep up sub 5 for 13.

ha.. when i worked at msc as s&c coach, some kid took a shit in a garbage can after an intense sled push workout.

adarqui · « **Reply #5953 on:** February 02, 2016, 12:23:52 am »

02/01/2016

Bio: Morning

sleep = 6 hr
- VERY BAD, tried to go to sleep at 12 AM, finally fell asleep at ~4 AM. horrible.
wakeup = 10 AM
bw = 158 lb.
- water retention.. was 156 at 6 PM, even after eating/drinking etc.. heh
morning resting heart rate = didn't measure
soreness = right calf (odd, bothered me running tonight too)
aches = right knee slightly, left thumb
injuries = toenails wrekt
bananas = 1
feel = good

Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter

Food

3 PM

- 1/2 glass beet juice, 1/2 glass tart cherry juice
-- the cherry juice makes it taste decent
- 1 x greek yogurt

that beet/cherry juice concoction was pretty potent.. felt like it amp'd me up a bit. it was strong, hard to drink.

Food

6 PM

- 1 x gatorade
- 1 x glass of cheerios (dry)

Session: Evening

7 PM

run:
- 8.82 mi in 1:14:53
- pace: 8:29 min/mi
- speed: 7.1 mph
- calories: 1084

splits:
- miles 1: 5:55

- miles 2,3: 6:23, 6:19
-- breathing really hard the first 3 miles
-- cramped up @ 2.5
- miles 4: 9:00
- miles 5,6: 10:16, 10:06
- miles 7,8: 9:20, 9:17
- miles ~10: ~10:07

man horrible.. started off really damn good (mile 1 was a PR), but cramped up at ~2.5 miles, had to stop and try to work the cramp out. :/ Was on pace for a low 19 or sub 19 5k... After a few more times stopping, I finally was able to run non stop.. I ran with a cramp the whole time though, hence the HORRIBLE mile splits.

I was supposed to run one more lap (~3 miles) but my right calf had some "sharp twinges".. so I headed home. Hope this was a fluke because I was favoring something.

5k was 19:18 I think.. 10k was 50+ .. ajajaja. massive slow down.

Food

8:30 PM

- big bowl of honey nut cheerios with fairlife whole milk & honey, banana mixed in
- 1 x orange juice
- ~1/2 pint java chip & pistachio ice cream

Food

11 PM

- mixed my la croix with tart cherry juice
-- was damn good!!

Session: Stretching

11 PM - 12 AM

- lots of adductor, hamstring, quad, hip, calves, and glute
- some upper
- really stretched "hips" very good
- split stretch was solid

I didn't do any calisthenics today because:
1) wanted to program more
2) wanted to rest my thumb which was bugging me yesterday/today

vag · « **Reply #5954 on:** February 02, 2016, 04:42:56 am »

Continuing the off-topic ( sorrryyyy ), i am a big fan of converting long distance world class performances to small chunks to realize the greatness. I prefer converting them to sprints.
Half marathon @ 1:05 is.... 210 consecutive 18,5 seconds 100m tempos, LOLOLOLOL, 210 !!!

Adarq.org

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Author Topic: ADARQ's journal (Read 2586502 times)

adarqui

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