Author Topic: ADARQ's journal (Read 2583802 times)

adarqui · « **Reply #7395 on:** October 10, 2017, 10:24:32 am »

10/10/2017

bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired

wakeup = 6:30 AM
- slept in

diet:
06:30 AM: water w/ lemon
07:15 AM: workout: light speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
-- great set
- full dips: BW x 11
08:30 AM: 2% milk, water w/ lemon
- no bloating...
10:30 AM: avocado
12:30 PM: pork chili soup (really good), gyro + beef wrap, sweet potato fries, lots of water w/ lemon
- at bokamper's grill, nice meal, pretty clean
05:30 PM: workout: track
05:30 PM: sweet green tea throughout workout
07:15 PM: 2% milk, water
09:30 PM: chicken skewer, 2 x grape fruit, water w/ grapefruit juice, 2 x sour dough, 2% milk

stretch:
- 07:30 PM: lots of quad stretching during dog walk, etc .. so loose, feel great

workout: fasted morning moderate speed: 3 x 1 mile w/ full recovery @ {5:38, 5:37, 5:59} = {moderate, hard, light}
- 7:15 AM
- https://www.strava.com/activities/1223773724

felt really good physically, a bit tired mentally. goal was 3 x 1 mile under 6 min/mi, so knocked that out. Didn't look at my watch for the first 2 miles, which was cool. Had no idea what I was going to hit the first mile, so when I saw 5:37 i was happy. For the third mile I looked at my watch because I wanted to hit 5:59.

i'm also going to cut bananas out of my diet .. i think they might be contributing to bloating me up recently. I've been eating more lately and, the last few days, immediately after eating 1 or 2, my stomach would start freaking out.. Really sucks though, love bananas. Going to see if cutting them out helps.

Also felt really good fasted.. which is pretty cool. Getting better at running in the morning without any immediate sugar/food in me.

workout: track with GFLRRC: (FORGOT MY WATCH): 1 mile warmup, 10 x 400m alternating ~80-85s with 70-75s with ~75-90s standing recovery

one of the few times i've ever forgotten my watch, feel naked without it! strapped my phone to my arm but, I really hate how that feels.. so just took it off and said F it, run with nothing. I got my pace off of the guy I was running with. Felt really good.

we planned on doing 16 x 400 but there was a JV football game that was about to start, so we got to 10 before they started the game.

The other GFLRRC folks did 5 x 1 km.. since I did 3 x 1 mi earlier today, I wanted to do the 400m workout.

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

seifullaah73 · « **Reply #7396 on:** October 10, 2017, 11:23:29 am »

In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

adarqui · « **Reply #7397 on:** October 11, 2017, 02:33:50 pm »

Quote from: seifullaah73 on October 10, 2017, 11:23:29 am

In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote

Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

seifullaah73 · « **Reply #7398 on:** October 11, 2017, 04:39:38 pm »

Quote from: adarqui on October 11, 2017, 02:33:50 pm

Quote from: seifullaah73 on October 10, 2017, 11:23:29 am
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

adarqui · « **Reply #7399 on:** October 11, 2017, 04:43:30 pm »

signed up for another 5k on sunday .. just kept thinking about the one in two weeks and was annoyed by it.. like omg a big 5k two weeks from now, so much anticipation.. so on a whim just signed up for a very fast one on sunday, going to hit a solid 1.5-2 miles probably, then die. my kind of day.

10/11/2017

bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 6:15 AM

diet:
06:15 AM: black tea
06:50 AM: workout: light recovery running
08:15 AM: 2 x grapefruit, 2% milk
12:00 PM: smoothie w/ whey protein @ WF
02:00 PM: 2% milk
03:00 PM: saute sweet potato, lemon glazed chicken, avocado, coconut water w/ pulp
06:00 PM: workout: bw + light running
- ng pullups: BW x 8 + 2 (dead hang)
- full dips: BW x 10
08:30 PM: 2 x 2% milk, quarter watermelon, home made sugar water (with salt, 3 tbsp cane sugar)
- home made sugar water was good af.. small tea cup full of water, heated up boiling hot, dropped 3 tbsp evaporated cane sugar + salt in it
- feel it in my stomach though .. not going to do that pre morning run
- but damn did it taste good.. like a soda drink lol
10:30 PM: 2 x water w/ lemon
- so good

stretch:
01:00 PM: quads while food shopping (waiting in line etc)
04:45 PM: soleus during dishes
09:45 PM: soleus during dishes
- crazy soleus flexibility .. gastrocs tight though
10:00 PM: everything before bed

workout: recovery day - morning workout: 1 mile walk, 9 miles very light - DROP OFF AT {7,8,9}, no looking at watch
trying to go LIGHTER on my light days, so I can go HARDER on my hard days.
- 6:55 AM

kind of fun to see my splits after running, it's a "surprise".. happy about those splits, kept it very light. interesting to see the drop off on miles 7,8,9 (last 3). I shouldn't be dropping off at all. Just an indicator of fitness I imagine - but maybe also heat/humidity, as the sun came up it got considerably hotter. Regardless, i'd like these very light runs to just be completely consistent throughout, even without looking at my watch etc.

going to do another one later, perhaps even lighter than this one.

workout: recovery day - evening workout: walk x 1, very-light-run x 2 {8:37,8:25}, walk x 1, light-run x 2 {7:29,7:45}, walk x 1, very-light-run x 3 {8:41,8:33,8:28}
- 6:00 PM PM
- https://www.strava.com/activities/1226101288

first two mile run was exaggerated stride freq, so slow speed but very fast stride freq, felt good tbh..

thursday:
- morning = mile repeats
- evening = 400m repeats
friday:
- morning = light recovery
- evening = even lighter recovery
saturday:
- afternoon = very light recovery
sunday:
- morning: race
- evening: light recovery
monday:
- rest

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui · « **Reply #7400 on:** October 11, 2017, 04:43:49 pm »

Quote from: seifullaah73 on October 11, 2017, 04:39:38 pm

Quote from: adarqui on October 11, 2017, 02:33:50 pm
Quote from: seifullaah73 on October 10, 2017, 11:23:29 am
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

seifullaah73 · « **Reply #7401 on:** October 11, 2017, 04:50:10 pm »

Quote from: adarqui on October 11, 2017, 04:43:49 pm

Quote from: seifullaah73 on October 11, 2017, 04:39:38 pm
Quote from: adarqui on October 11, 2017, 02:33:50 pm
Quote from: seifullaah73 on October 10, 2017, 11:23:29 am
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.

adarqui · « **Reply #7402 on:** October 11, 2017, 09:58:02 pm »

Quote from: seifullaah73 on October 11, 2017, 04:50:10 pm

Quote from: adarqui on October 11, 2017, 04:43:49 pm
Quote from: seifullaah73 on October 11, 2017, 04:39:38 pm
Quote from: adarqui on October 11, 2017, 02:33:50 pm
Quote from: seifullaah73 on October 10, 2017, 11:23:29 am
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.

nice! yup, exactly.

adarqui · « **Reply #7403 on:** October 12, 2017, 09:43:11 am »

10/12/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 6:15 AM

diet:
06:15 AM: black tea
07:15 AM: workout: light recovery running
08:30 AM: 2% milk, coconut water
10:15 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 11
01:00 PM: chicken skewer, saute sweet potato, avocado, 2% milk, sweetened green tea, 2 x sourdough
02:00 PM: coconut water
04:00 PM: coconut water
05:30 PM: workout: bw + light running
- 3-sec paused dead hang chinups: BW x 9
-- good pump in biceptz
- full dips: BW x 11
-- nice
07:30 PM: coconut water
- hurried out for dog walk, forgot milk
08:30 PM: 2 x 2% milk, 4 x eggs scrambled, 2 x sourdough bread, coconut water
10:00 PM: water w/ lemon
10:15 PM: good toe nail trim, toenails/toes wrecked

stretch:
- bunch of soleus during dishes
- before bed, lots of calf, hamstring, and everything else
-- calves really tight, hamstrings kinda tight .. hips feel wrecked from compression shorts.

workout:morning speed: fasted+black coffee: 2 mile test: 11:39 @ {5:41, 5:58} (CLOSE TO ALL TIME RACE PR), a few hundreds, soaked/wet/raining, no socks
- 7:15 AM
- https://www.strava.com/activities/1226725778/overview

i'm testing out "not eating" in the morning & trying to hit good times.. maybe i've previously been eating too much before races, making me more susceptible to cramps? I felt really good during the 2 mile run, but prior I did feel some hunger pains in my stomach, but I felt fast. I keep reading about so many elite runners also having to be very careful with what they eat the day before, and the morning before races, such as Kipchoge for example. So just trying to figure out what works best for me.. by doing these fasted runs in the morning, i've kind of uncovered that maybe I don't need "any" food in the morning. Not sure yet.

was going to do 2 x 1.5 mi but, just pouring etc, so during my 1.5 I just extended it to 2 mi and called it a day.

absolutely soaked, took my socks off, hope I won't regret it. bottom of big toe feels a little "rubbed down" but it's kind of already been like that, other foot feels fine. Actually felt great though during the run, without socks.

workout: evening light run: 1.4 mile walk, 4.65 miles light @ ~7:54 min/mi, no looking at watch

surprisingly consistent, felt good.

cut it short, wanted to take dogs out before the rain came

initially was getting ready to run in my new saucony endorphin compression shorts, but while walking in them, I literally went home and changed back into Nike.. The Saucony compression shorts feel really awful, returning them :/

Going to try and hit up the university track very early tomorrow morning, it re-opened recently!

saturday:
- afternoon = very light recovery
sunday:
- morning: race
- evening: light recovery
monday:
- rest

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui · « **Reply #7404 on:** October 12, 2017, 04:31:15 pm »

RIP!!!

red saucony shay xc4's = toast.. heel cushion broke after 1392 miles.

adarqui · « **Reply #7405 on:** October 12, 2017, 06:20:06 pm »

wow. literally had tocome home and change out of my saucony compression shorts. couldn't even last 1 mile in them. one of the most uncomfortable hideous things i've eve worn.

that's insane.

put on nike compression right after, amazing difference. unreal.

adarqui · « **Reply #7406 on:** October 12, 2017, 10:15:02 pm »

damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

jr · « **Reply #7407 on:** October 13, 2017, 12:03:47 am »

Quote from: adarqui on October 12, 2017, 10:15:02 pm

damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

Sucks...in the past year or so I have gone almost exclusively Nike with any athletic clothes. Shoes are a different story, but Nike clothes seem to fit right overall. Used to get Under Armour compression shorts all the time...got Nike like a year ago and have bought a few more Nike pairs since. I know you're partly "paying for a brand name" but they are legit. I'd rather spend extra money on something that isn't going to let me down.

adarqui · « **Reply #7408 on:** October 13, 2017, 06:19:15 am »

Quote from: jr on October 13, 2017, 12:03:47 am

Quote from: adarqui on October 12, 2017, 10:15:02 pm
damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

Sucks...in the past year or so I have gone almost exclusively Nike with any athletic clothes. Shoes are a different story, but Nike clothes seem to fit right overall. Used to get Under Armour compression shorts all the time...got Nike like a year ago and have bought a few more Nike pairs since. I know you're partly "paying for a brand name" but they are legit. I'd rather spend extra money on something that isn't going to let me down.

ya man i'm still shocked. Nike compression feels 1000000x better than the Saucony equivalent. I'm with you on the apparel vs shoes, not a big fan of nike's tbh .. Best shoes from them I had were Nike Zoom Waffle Racers, but if I were to just roll the dice and buy a new pair of something: New Balance would probably let me down the least - they are extremely consistent & well architected. I love my Saucony Shay XC4's, but those are the only Saucony's i've had, so, interested in testing out the endorphins maybe.

Also, my Saucony racing jersey is definitely the best jersey/tank i've worn. I have nike & under armour ones also, never touch them, they are way too heavy when I start sweating. This saucony jersey is pro af.

One company needs to just get *everything* correct... heh!

Nike Compression > *
Saucony Jersey's > *
New Balance shoes > *
New Balance socks > *
New Balance Website < *
Saucony Customer Support < *
Nike Media/Marketing > *

lmfao.

pc.

adarqui · « **Reply #7409 on:** October 13, 2017, 12:17:58 pm »

no more running until Sunday morning, last minute 5k race signup! lool.

10/13/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead

wakeup = 5:40 AM

diet:
05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
- EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.
- felt so good after
-

stretch:
- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day

workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's
- 06:45 AM
- https://www.strava.com/activities/1228289328

legs pretty dead, quads especially. really felt it.

no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.

going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.

workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).

legs felt pretty good!

probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.

friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

Adarq.org

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