Author Topic: ADARQ's journal (Read 2587760 times)

LBSS · « **Reply #6675 on:** September 10, 2016, 11:10:36 am »

adarqui · « **Reply #6676 on:** September 10, 2016, 12:33:22 pm »

Quote from: LBSS on September 10, 2016, 11:10:36 am

thanks bro!!!

also, one more thing I did today that i've never done before.. the entire run was using my midfoot form.. so, i didn't default back to some nasty heel->toe form with lots of fatigue.

probably why I felt I ran this 5k much easier than my last 5k (which was ~19:29), but it was a grueling effort (while also cramping).. it just didn't feel like this one did.

my stride felt especially light until the ~2 mi mark.

pc!!!

seifullaah73 · « **Reply #6677 on:** September 10, 2016, 01:09:54 pm »

damn man, beasting on them runs man
nice job

#effortlessrunning

adarqui · « **Reply #6678 on:** September 10, 2016, 01:51:47 pm »

Quote from: seifullaah73 on September 10, 2016, 01:09:54 pm

damn man, beasting on them runs man
nice job

#effortlessrunning

thanks man!!

i'm going to be doing lots more mile repeats from now on .. time to try and get this power out & be able to hold it for 3.1 miles!

pc!!

adarqui · « **Reply #6679 on:** September 10, 2016, 04:36:54 pm »

updating through the day.

consistency consistency .. consistency.

09/10/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6 hours
last night fell asleep: ~11:30 PM
wakeup = 5:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0

Food

5:40 AM

- beet + tart cherry juice
- 3 oz concentrated coffee
- banana

Session: Morning

7 AM

5k race:
- 19:39 on GPS watch
- 19:53 official
- 3rd place overall

- more info here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895

a picture of me after the run:

Food

7:30 AM

- 2 x banana
- muscle milk
- free ^^

Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, asiago cheese, stays pita chips, olive oil, 1 lemon
- green tea
- 2% milk

Nap

1:30 PM - 3 PM

passed out.. :F

Food

4 PM

- propel
- 2 x rice pudding (omg)
- a small bite of some boiled veggies i made for my mom .. came out amazing, wanted the whole thing lmao.

Food

6 PM

- 2% milk

TODO:

watch GGG/Kell Brook boxing!

- very fun fight to watch.
- props to brook for bringing it

Session: Evening

7:30 PM

light warmup runs to court
- 0.85 mi total, mixed in

light jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: max of ~10'4" going really light.. felt great
- R-SLRVJ: backboard touches
- man legs felt awesome.. but, felt it in my heel SLIGHTLY.. so not pushing it.
- i really enjoy submax jumping, lmao

mile repeats:
- WAY BETTER than expected!!
- mile 1: 5:49
- mile 2: 6:08
- mile 3: 6:22 - really nice ~400m sprint at the end, getting to ~5:22 min/mi

damn!! surprised at how good i did on those repeats tonight.. repeated miles are grueling and mentally challenging, but seem to be really helping.. need to keep busting my ass.

Food

9:30 PM

- 2% milk

Food

10 PM

- 2% milk
- half of a brie & turkey sandwich
- half of a turkey & cheese wrap
- some chips
- jello

tomorrow morning is back to metronome running.. eek! but, i plan on trying to go very light tomorrow while maintaining cadence.. lighter (power-wise) than the previous mornings.

stuff seems to be going good lately.. need to make sure I stay consistent, don't get injured, and don't do anything stupid (which causes me to get injured).

pc!!!

the champ wearing my third place metal lool.

adarqui · « **Reply #6680 on:** September 11, 2016, 11:06:30 am »

apparently this happened at the 5k event yesterday:

http://coralspringstalk.com/child-slapped-by-woman-during-national-anthem-15481

Quote

A family alleges a woman slapped their child (mexican american) who didn’t place her hand over her heart during the National Anthem as well as accusing her of not being an American citizen while she volunteered at a City-sponsored 9/11 Remembrance race on Saturday.

updating through the day.

consistency consistency .. consistency.

09/11/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = tired
water = alot x 2
mosquito bites: 0

Food

7 AM

- orange juice
- banana

Session: Morning

8 AM
- heat index: 92 F
- metronome: 90 BPM (180 SPM)
- dead

run: 3.14 mi in 22:43
- 5k: 22:28
- splits: 6:49, 7:24, 7:34, rest: ~6:29

light stretching:
- hamstrings, quads, feet/toes

Food

9 AM

- 1.5 x 2% milk
- 0.5 x banana

Food

11:30 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- green tea
- 2% milk
- rice pudding

Food

2 PM

- 2% milk
- rice pudding
- propel

Food

7 PM
- had to hurry up the session because it was getting dark and I was running in an area with no lights.. thus can't see when it's dark
- sidewalk wet (from pouring rain an hour earlier), so had to be careful

really good warmup:
- 1 mile of walking, light runs, power skips, some dynamic stretches etc

mile run:
- ~5:50
- I got stung right under my eye 3/4ths of the way through.. something slammed onto my face and stung me then I killed it and kept going.. lol

~200m repeats with ~200m light jog recovery:
- 6 x
- everything under 5 min/mi
- felt really good, loved it
- going to start doing more of this stuff, which t0ddday basically recommended way back .. i think i have the guts for it now

Food

8 PM

- 2% milk

Food

9 PM

- 2 x 2% milk
- 1/2 of my brie & turkey sandwich
- stacys chips
- rice pudding

ran out of bananas.. fuq.

Food

10:30 PM

- propel

toes/toenails hurting .. trimmed them up. annoying. <-- felt alot better in the evening session, solid trim :F

might do submax jumps, a mile run, ~400m repeats tomorrow with ~400m jog recovery .. for my evening session.

no programming..

pc!!

seifullaah73 · « **Reply #6681 on:** September 11, 2016, 08:05:28 pm »

Do you still have the pains in your hips when you try squatting or extending your hips. I followed your advice and keeping it light on the hips and it is working well and hips feel good, but don't want to squats yet, as I know the hip pains will shout, as I can still feel the hip just waiting there to spring up on me if I try squatting or stretching my quads.

Another thing my coach recommended, which can be helpful for you, if you still have pains or are still rehabbing it is standing with your back against the wall, and lift your knee to your chest as high as you can and let go and try hold it there using your hip strength, do it for each leg for 2 sets, it is actually helpful and my hips feeling a lot better too.

pc

adarqui · « **Reply #6682 on:** September 12, 2016, 03:26:17 pm »

updating through the day.

consistency consistency .. consistency.

09/12/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~10:45 PM
wakeup = 6 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0

Food

6 AM

- orange juice
- banana

Session: Morning

7 AM
- heat index: ~90 F
- metronome: 180 BPM (180 SPM)
- rained while running, felt good

run: 3.16 mi in 22:02
- 5k: 21:40
- splits: 6:43, 7:10, 7:10, rest: ~5:56

look at how bad that is ^^ wtf is going on here.. though, I am getting better (consistency-wise) in these morning runs.. i'd like to see all 3 mile splits exactly the same (and under 7 min/mi). Initially they were each progressively much worse. Now the first one is good, then the 2nd/3rd fall off considerably.

Food

8 AM

- 2% milk
- propel

Food

9 AM

- whole chocolate milk @ whole foods

man this stuff is AMAZING.

Food

11:30 AM

- ~1 cup whole wheat couscous with stir fry potatos (1), carrots (1), garlic, kalamata olives, and a bunch of spices I bought (cayenne pepper, red jalapeno pepper, turmeric), a bunch of goat cheese
- beet + tart cherry juice
- 2% milk

Sleep

nap: 1:30 PM - 2 PM

Food

3 PM

- 2% milk
- 3 x banana
- almond joy

Session: Evening

8 PM

day got wrecked.. almost missed this session, had to cut it a little short.

speed work: total work: 3.96 mi in 34:08
- ~400m repeats with ~400m jog recovery
- 6 x ~low to mid 5 min/mi pace
- recovery jog: ~8-10 min/mi pace

really good session.. loved it.

Food

8:40 PM

- 2% milk

Food

9 PM

- 3 x banana
- 2% milk
- ensure
- propel

Food

11:30 PM

- beet + tart cherry juice

tastes amazing right now for some reason..

wanted to cook red kidney beans tonight but time got destroyed.

throat is itchy .. and i've sneezed a few times. Hope i'm not getting sick. Though, it could be from the spices or something.

throat didn't bother me after ~4 PM or so.

look at this dufus in the blue shorts:

no calvez.

at least my shoes are beast.. now i need to start running faster in them for 3 mi

adarqui · « **Reply #6683 on:** September 12, 2016, 03:29:44 pm »

Quote from: seifullaah73 on September 11, 2016, 08:05:28 pm

Do you still have the pains in your hips when you try squatting or extending your hips. I followed your advice and keeping it light on the hips and it is working well and hips feel good, but don't want to squats yet, as I know the hip pains will shout, as I can still feel the hip just waiting there to spring up on me if I try squatting or stretching my quads.

nice!!! glad your hip pain has been disappearing.

nah my hips are pretty good right now thankfully .. they've been good for a while. When squatting, I did feel it a little bit on a few sessions but it didn't come back thankfully. I also did those sessions very warmed up - after running/sprinting etc.. so I imagine that helps.. and my depth is half or slightly higher so, .. I haven't squatted in quite a while though as of recent, .. i'm starting to wonder if I should again.. lmao.

Quote

Another thing my coach recommended, which can be helpful for you, if you still have pains or are still rehabbing it is standing with your back against the wall, and lift your knee to your chest as high as you can and let go and try hold it there using your hip strength, do it for each leg for 2 sets, it is actually helpful and my hips feeling a lot better too.

pc

nice thanks! I was doing stuff like that but my hip flexor was also flaring up at that time.. so i stopped doing that kind of stuff. I'm really trying to avoid doing anything that causes any tweaks right now. I want to just keep up the consistency and get my work in without breaking down.. that's my #1 goal.

I was loving unweighted limb holds/contractions for time/reps etc.. I bet if I hadn't been hurt and stayed consistent at them, i'd have waaay more hip power by now.

pc!!

adarqui · « **Reply #6684 on:** September 13, 2016, 03:18:15 pm »

updating through the day.

consistency consistency .. consistency.

09/13/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly, feet slightly
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0

Food

8:30 AM

- orange juice
- banana

Session: Morning

10 AM

run: 1.7 mi in 11:29
- cramped up bad at 1.7
- splits: 6:23, x
- had two ~400m segments I was pushing .. so, basically 400m repeats (though not able to push it as much as last night, yet) with a faster recovery jog for a much longer distance (~800m i think)
- was going to probably be a decent 5k time .. but cramp wrecked me and didn't want to fight through it
- there would have been 5 total ~400m's if I had not cramped

light stretching:
- mostly hamstrings, feet, quads

Food

11 AM

- 2% milk

Food

1 PM

- huge spinach salad: ~9 oz spinach, olive oil, lemon, mixed nuts, stacy's pita chips, goat cheese
- green tea
- berry drink

Food

3 PM

- propel

Session: Afternoon

5 PM
- was soaked out, had to be careful

warmup:
- 1.5 mi mixed stuff

~200m repeats with ~200m recovery:
- 10 x 200 fast (sub 5 min/mi .. 1 went over)
- 5 x 200 relaxed (sub 6 min/mi .. 1 sub 5 min/mi)
- run mechanics (midfoot + short arms/hands at nips), not sprint mechanics (high up on forefoot/big arm swing)

Food

6 PM

- 2% milk

Food

7 PM

- 1/2 turkey and brie sandwich
- chips
- rice pudding
- 4 x banana
- propel
- boost plus

Food

10:15 PM

- light red kidney beans with spices
- 2% milk

^^ trying to get in some extra kcals before bed, so that come morning, I have more energy.

when I was boxing in ~2005-2007, I *tried* to eat 2 cans of kidney beans a day. So needless to say, I ate a fu*kton of beans.

regardless, I need to keep trying to figure out how to become a beast in the morning (without caffeine).. then I add in caffeine and boom, i'm beastin`.

im probably going to plan Friday as my rest day.. and then Saturday as a hard 5k in the morning. This way i start prepping myself for 5k races which are usually Saturday morning. ... makes sense.

tomorrow morning I might run on grass :f

gn!!

adarqui · « **Reply #6685 on:** September 14, 2016, 02:26:10 pm »

updating through the day.

consistency consistency .. consistency.

09/14/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly (left big toe especially), feet slightly
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0

Food

8:30 AM

- orange juice
- banana
- english muffin with butter

Session: Morning

10:30 AM

warmup

grass run: 2.7 mi in 22:39
- 7:54, 8:36, 8:21
- grass feels so good but, it also wrecks my feet/toes more.. this was thick grass for the most part

light stretching:
- hamstrings/quads

Food

11 AM

- 2% milk
- sambozan berry drink

Food

12 PM

- broccoli and cheese soup
- half of a turkey and cheese wrap
- chips
- 2% milk
- green tea
- banana

Session: Afternoon

4:30 PM
- too close to last run .. really should have run alot earlier but needed the sleep, not good
- heat index ~100-105 F (hot as fuq)

warmup to court

jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: a bunch of submax 10'4"s and a few submax 10'5"s !! happy about it
- R-SLRVJ: backboard taps, but felt great
- very happy with how the jumps felt.. felt very springy, relaxed, no heel pain, no hamstring pain etc..

mile repeats:
- mile 1: 5:44 (with an internal split mile of 5:36 which is really good)
- mile 2: 6:41 (dead..)

wanted to do 3 miles but.. was completely soaked after mile 1 and just felt dead/too hot.. so just called it.

Food

5:30 PM

- 2% milk

Food

6 PM

- boost plus
- whole chocolate milk (heaven)

Stretching

off and on ..

tons of quad
some feet (top/bottom)

really loosening up my quads.. feels good when im running too, legs bouncier/looser

Food

7:30 PM

- minestrone soup
- half of a turkey and brie sandwich
- some trail mix
- 2% milk
- propel
- crackers

Food

10 PM

- beet + tart cherry juice
- rice pudding

my beet/cherry juice concoction tasted more amazing than ever tonight.. weird, but awesome.

man i'm back to being a milk freak... i just can't get enough of it. i fiend for it. i'm like a milkpire (Vampire for milk).

adarqui · « **Reply #6686 on:** September 15, 2016, 02:56:40 pm »

updating through the day.

consistency consistency .. consistency.

09/15/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly (left big toe especially)
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0

Food

8 AM

- orange juice
- banana

Session: Morning

9:30 AM
- heat index: 100 F

warmup

run: 3.1 mi in 22:22
- splits: 6:54, 7:18, 7:20
- this was actually a really good run .. given how hot it was and I maintained a solid form throughout
- calves tight after though, especially right

really nice finish though.. got down to almost sub 5 min/mi pace, didnt feel like it either.

Food

10 AM

- 2% milk
- green tea

Food

12 PM

- stir fry: whole wheat couscous, potato, carrot, garlic, kalamata olives, olive oil, salt/pepper, cayenne pepper, turmeric
- 2% milk
- beet + tart cherry juice
- green tea

feel STUFFED.

Quote

TODO:

evening session: ~12 minute test I THINK .. >= 2 mi goal

dinner

stretching

friday = complete rest

Session: Evening

7 PM

warmups:

man.............. felt insanely good during warmups.. something is weird.. some of those warmup runs felt so effortless & perfect.

~2 mile run:
- 2.01 mi in 12m35s
- 1.94 mi for 12-minute test
- splits: 5:58, 6:27
- epic fail actually.. dno what was up with me.. i didn't even sprint at the end and i definitely could have. mental shit.

i think running more mile/1km repeats is the solution.. need to really focus on a pace and just holding it 100%. I think that's my main problem right now.. i'm basically programmed to 'drift up slowly' now.. need to address that and re-program to holding a damn pace and that's it.. so, for example, at the start of that first mile i'm going to fast.. if I pick 5:45, I need to just work on sticking to that the entire mile. This is pretty obvious but i'm just not doing it.

need to fix.

regardless, felt so damn good tonight..

right shin/left achilles were acting up after the run .. kind of odd. glad tomorrow is a rest day.

Food

8 PM

- 2% milk
- banana
- rice pudding

Food

10:30 PM

- rice pudding
- beet + tart cherry juice

Session: Stretching

off and on from ~8 PM to ~11 PM
- lots of quad, hamstring, upper, calves, feet, wrists, forearms, etc

pc!

adarqui · « **Reply #6687 on:** September 16, 2016, 11:58:52 am »

updating through the day.

note to self:
- consistency consistency .. consistency.
- stop being a pussy.

09/16/2016

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11:30 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0

Food

7:30 AM

- grape fruit juice
- 3 x wheat bread with peanut butter
- green tea

Nap

10 AM - 11 AM

lool. tired.

Food

11:30 PM

- boost plus

Session: Stretching

1 PM

- lots of light hamstring/quad/upper stretching

Food

4 PM

- big spinach salad: 9 oz spinach, garlic, mixed nuts, olive oil, stacys pita chips, lemon, tons of asiago cheese
- pre-made beet juice

for coges: :F :F

Food

7 PM

- rice pudding
- 2% milk
- small cup of coffee ice cream (barely enjoyed it wtf)

Food

9 PM

- 4 x wheat bread dipped into olive oil with salt/pepper
- beet + tart cherry juice

gukl · « **Reply #6688 on:** September 16, 2016, 01:04:09 pm »

congratulations on the race man, hard work paying off!

- your quad looks made shredded in one of those pics haha

adarqui · « **Reply #6689 on:** September 16, 2016, 04:22:15 pm »

Quote from: gukl on September 16, 2016, 01:04:09 pm

congratulations on the race man, hard work paying off!

thanks man! the two guys who beat me in that race, have finished ahead of me in other races... need to sneak up on em` and beat em`. :F

they both run sooooooooo many races.. i see their names everywhere. pretty cool.

Quote

- your quad looks made shredded in one of those pics haha

hah ya.. that VMO & VL separation. ~5 years ago when I was dunking, my VMO was pretty enormous. i've always had decent VMO development though. I imagine all of this speed work i'm doing/plan on doing will continue to help. I haven't been able to sprint maximally for a while now in fear of re-pulling my left hamstring, but I do plan to add in some high velocity speed work soon - just not maximal.

pc!

Adarq.org

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Author Topic: ADARQ's journal (Read 2587760 times)

LBSS

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