Adarq.org

Quote from: LBSS on March 26, 2018, 12:20:30 am

you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method.

Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.

pc!

 . You should do it for the free gear if nothing else. I like the sound of 'swag items'.

Quote from: adarqui on March 26, 2018, 09:30:54 am

Quote from: LBSS on March 26, 2018, 12:20:30 am

you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

Quote from: adarqui on March 12, 2018, 09:13:36 am

Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method.

Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.

pc!

 . You should do it for the free gear if nothing else. I like the sound of 'swag items'.

dno .. says it has a yearly fee etc. sooo, not free

i don't mind paying the fee for something, just don't think i'm a team person. i like doing my own thing. ;d

SHUTTING IT DOWN FOR A WEEK! (well almost a week .. until next wednesday)

These tweaks just aren't disappearing .. need them to vanish. Also, right knee ITBS came back today (felt it during my run, potentially after going fast on a downhill, but after a few slow miles it disappeared). Was just a tiny bit but, got annoyed with it and stretched off & on throughout the day .. no real problem but, then when I was walking the dogs, I straightened my knees really hard, and it really made it scream. Could barely walk home. Baseball bat rolled & iced it afterwards -> helped alot.

anyway.. back off mode initiated.




easy run day #2



03/28/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal + pink salt + honey, water
06:59 AM: workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
08:30 AM: food: rxbar, beet juice
09:15 AM: food: 4 x egg sandwich on cranberry walnut sourdough, 2 x banana, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar, water
03:00 PM: food: le macaron: gelato milk shake, milk chocolate almond bark, water
05:30 PM: food: whole foods: beet juice, rxbar
06:30 PM: stretching: lots of bottom of feet, quads, glutes, TFL
07:30 PM: baseball bat rolling: itb, peroneals, calves
08:30 PM: food: 3 x banana, water

?taken-by=andrewdarqui

workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
- https://www.strava.com/activities/1476249945
- vo2max: 64!
- hr low all day

went fast on a small downhill, a bit afterwards my right knee started bugging, slowed down alot, went away, got back to running. bugged me off and on during the day. made it worse during a dog walk when i extended my knees HARD. just caused it to freak out.







the icing I did really helped alot, but still painful.

going to ice a ton, and just do some light walking etc.

i'm now in backoff mode so, when I eventually get back to running: no pushing through tweaks.

rest/recovery/heal up.

Felt incredible this morning .. good thing I committed to shutting it down last night. I'd have definitely done my track workout this morning, which would have just continued to kick these tweak cans down the road. Need to get rid of these nagging issues so I can get back to work. I have a really great idea of what I need to do now to get to the next level & stay there (before attempting to level up again months later).

03/29/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe slightly, right knee (ITBS) slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 07:00 AM

log:
07:15 AM: food: rxbar, water
08:00 AM: workout:
relaxed morning walk: 1 hour barefoot on grass (feels amazing, too scary to run tho) ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
09:30 AM: workout: bw
10:00 AM: food: 4 x egg sandwich on toasted cranberry/walnut sourdough, water
11:00 AM: ice: right knee, 30 minutes
11:30 AM: ice: bottom of right foot, 30 minutes
12:00 PM: ice: left ankle, 15 minutes
01:00 PM: water
03:30 PM: food: whole foods: tons of orange chicken, some cashew chicken, water
04:30 PM: food: 2 x white chocolate peanutbutter cups, some slices of fresh multigrain sourdough, water
06:15 PM: workout: relaxed evening walk: 88 minutes @ 4.8 mi {19:XX-17:XX pace} ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
07:45 PM: some light stretching in the backyard while throwing dog toys
08:15 PM: baseball bat rolling: it bands/lateral quads, calves, peroneals
08:45 PM: food: oatmeal + pink salt + blueberry honey, 10 prunes, 2 organic peanut butter cups, water
09:00 PM: ice: right knee, 30 minutes
09:30 PM: ice: bottom of right foot, 30 minutes

workout:
relaxed morning walk: 1 hour barefoot on grass (feels amazing, too scary to run tho) ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
- https://www.strava.com/activities/1477997817
- vo2max: 64
- i wonder if i can keep it at "64" until 04/04 .... if so, awesome. would be great if it went up taper/deload style.
- how hilarious would that be if it went up to like 70 and I destroyed that 10k (04/08) and mile race (04/10) lool.

man i love walking on grass. would love to run on it too but, during my walk i found a sharp chicken bone & a sharp piece of plastic. If I had landed on that while running, foot = wrecked.

?taken-by=andrewdarqui


workout: bw

S1: 3-5sec paused dead hang ng pullups: BW x 10 (strong)
S1: full dips: BW x 12 (strong)
S1: single leg standing raises: x 20
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 40
S1: toe extensions: x 20
S1: calf raises: BW x 20

felt strong!





workout: relaxed evening walk: 88 minutes @ 4.8 mi {19:XX-17:XX pace} ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
- https://www.strava.com/activities/1478957829
- 06:15 PM
- vo2 max: 64

still surprised not to see it drop back down to 61 etc. i'm liking the vo2max measurement, even if it's not entirely accurate, if it's relatively accurate (to me), that'd be a nice measure to keep my eye on, especially since it's measuring it the same during relaxed walks: it's using pace & heart rate to somehow calc it.

one of the photos I posted to IG:

I pushed myself hard in this race (Race for Women's Wellness). There was alot on my mind while i was running. Even though this was my first time doing the event, it means alot to me. I told my mom (😍 Karen @karendarqui) that i would try to win it for her, since it benefits those battling cancer, and my mom had been battling it for 9 years (CLL, Leukemia). She benefited from similar funds early on, diagnosed with CLL and having no health insurance etc . Anyway, she liked the idea and loved seeing me bring her the hardware, trophy's and such. Came somewhat close to winning it, but lost to some better athletes. It's already on my mind for next year though, and sometimes some crazy fast people show up (sub1:10), so you won't catch me slacking. 😎 It would have been great to see her get up on that stage with the rest of those cancer survivors and fighters. She lost the battle last April (2017). #keepfighting. ❤🏃Will keep trying to win it for her. Time is not guaranteed tho soo.. go get it. 🏃

enjoyed the non-stop basketball dribbling. felt great during and afterwards. i've wanted to bring this back into my routine a few times but it's hard when you're locked in .. that's one of the good things of taking time off from your primary training, can use it to incorporate some accessory tools that may be very beneficial eventually.

new tools:
- basketball dribbling!
- barefoot walking!

when I was younger, playing basketball probably 3 hours a day on avg, I rarely had any tweaks/issues. Only stuff I had was more significant injuries from contact (broken fingers, wrist, thigh contusions etc). But in terms of simply just breaking down on my own, it didn't happen like it does now. Sure I was younger but, those movements I do when i'm dribbling hit so many different joint angles & offer a ton of variety neuromuscularly. it's good stuff. With running, it's just the same movement pattern over and over and over, which is fine but if you overdo it or just tweak something minor, it takes forever to heal. Would be nice to incorporate basketball dribbling as a cross training tool on some off days (instead of an easy run day, or in addition to it, to decrease the amount of time spent easy running etc).

---

03/31/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle barely, (right big toe = NONE, right knee (ITBS)= NONE)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

other: Low HR all day (mostly 40's-50's, low 41)

log:
07:45 AM: food: rxbar, water
10:00 AM: workout: what 3 miles of non-stop backward/forward (full-court) basketball dribbling looks like 8| - HR got up into the 140's at times, nice.
12:15 PM: food: rxbar, water
12:30 PM: workout: bw
01:30 PM: food: 4 x egg sandwich on toasted sourdough multigrain (with spanish oil, pink salt, black pepper), 2 x banana, water
02:30 PM: ice: left ankle: 30 minutes
03:00 PM: ice: right knee: 30 minutes
03:30 PM: ice: bottom of right footpad: 30 minutes
07:00 PM: food: oatmeal + blueberry honey, prunes, banana, water

?taken-by=andrewdarqui

workout: what 3 miles of non-stop backward/forward (full-court) basketball dribbling looks like 8| - HR got up into the 140's at times, nice.
- https://www.strava.com/activities/1481996316
- vo2 max: 64 (wtf?)
- thought for sure my vo2max measurement would be way off.. dribbling a basketball to get my HR way up but not moving fast pace-wise.. odd. dno.

right knee (ITBS) / right big toe (turf toe) tweaks were non-existent today. left ankle was bugging slightly at times but has improved alot.

think these things are almost gone.

also, barely sweat in this session & it's hot as hell out, and I had a hoody on + compression pants + shorts. lol. i'm in good shape. need these things to heal completely so I can get back to work.







workout: bw
- strong even after all of that "upper body work"

S1: 3-5sec paused dead hang semi-wide pullups: BW x 8 (strong)
S1: full dips: BW x 12
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 40
S1: toe extensions: x 20
S1: calf raises: BW x 20

felt great today! all of the tweaks responsible for this off-weak, were gone!

---

04/02/2018

bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)

data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water



workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)

the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.







tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.



workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20