Author Topic: ADARQ's journal (Read 2585213 times)

adarqui · « **Reply #8145 on:** June 21, 2018, 10:16:36 pm »

Quote from: FP on June 21, 2018, 03:48:28 pm

Quote from: adarqui on June 21, 2018, 07:41:44 am
Quote from: LBSS on June 21, 2018, 01:56:25 am
i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am
how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 *
06/04/2018: 102.5 *
06/11/2018: 100.4 in 6 days *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

Do you think deloads are as necessary and as helpful for high sress periods of long distance as they are for lifting and explosive work?

yup, 100%.

performance in running feels very much like performance for vert. I'm starting to execute the same strategy, with similar results: high frequency, highly concentrated, mini fatigue blocks + mini deloads for "peaking". I did that last fall/winter as well: accumulated high mileage in october/november, transitioned into every other day specialized training in December, set all of my big PR's (back then). This time around, i'd like to accumulate my mileage throughout the entire summer, through october, and peak in november/december, with mini-deloads/peaks sprinkled throughout.

after higher mileage, once you reduce the mileage/intensity, especially after full rest days, you fly. very similar to dunking when piling on the squat volume/intensity, then stripping it away, and flying (vertical) ~48-72 hours afterwards. CNS related for sure.

it's often felt like i've been executing the same game plan as I was with dunking .. as of recently, feels EXACTLY the same. I went absolutely apeshit in my final ~6 months training dunking, was squatting multiple times per day, dunked nearly every day for 2 months iirc, did tons of heavy high rep lifting, and was flying.

and ya i'd say deloads are very necessary in running. you can get stale, but when you get stale for too long, you start to adapt towards being slower. can't let that happen. Have to have planned deloads or deload-by-feel, can't let the CNS get beat down to the point where it learns to suppress itself "permanently" to survive. A suppressed CNS = reduced running economy.

2cents!

peace!

adarqui · « **Reply #8146 on:** June 22, 2018, 09:48:18 pm »

light day! got some running in!

06/22/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left achilles barely, left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7?

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: rxbar, water
08:00 AM: workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday
09:30 AM: food: beet juice, water
10:30 AM: food: haagen dazs shop: cookies & cream milk shake w/ whipped cream
11:30 AM: food: from starbucks: cheese danish, water
02:00 PM: food: honey/chipotle flavored cashews, water
02:30 PM: nap: 1 hour
05:00 PM: food: char hut: double grilled chicken on a pita w/ bacon, water
10:15 PM: food: beet juice, rxbar, almond joy, water

workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday
- https://www.strava.com/activities/1654737557

felt ridiculously good, so relaxed/smooth. going to continue to go light until Tuesday. then on Tuesday, hoping to get some speed in. If that goes well, two 5k races on Saturday.

every time i drive around one of these circles to get on the highway, i feel like it could be a nice grass "track" to run loops on :F

also might have found a nice field like 15min away:

adarqui · « **Reply #8147 on:** June 22, 2018, 09:55:56 pm »

my friend who i just raced last sat, ran 2:05.65 today for 800m, hit sub2:00 in his strava data (1:59). nasty.

http://www.adarq.org/800m-running-andor-conditioning/sfl-local-running-scene/msg142545/#msg142545

adarqui · « **Reply #8148 on:** June 23, 2018, 02:08:27 pm »

light day!

06/23/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = right big toe barely, after run: right calf cramped up slightly lmao - not as bad as last week
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5?

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 41?
HR high: 170?

log:
06:00 AM: food: rxbar, water
06:15 AM: 3+ mile dog walk (listing because, unexpected.. gizmo just wanted to go really far, it almost killed James, had to come home and nurse him back to life + groom him + shower him etc.. he's a wreck atm)
08:00 AM: food: rxbar, water
08:30 AM: workout: very light run (grass/dirt/rocks, LEG FINE, sweatshirt, scorching (90F/65% humidity): 2h15m @ w/u, 4 mi light / 7:XX, lots of light stuff ::: I seriously love this heat, feels so good.
11:00 AM: food: 3 x grapefruit, tons of water
01:30 PM: food: 2 x banana, 5 x egg, 2 x toasted sourdough with irish butter, beet juice, water
03:00 PM: food: rxbar, water
05:00 PM: food: 3 x banana, apple cider vinegar shot, rxbar, water
08:30 PM: food: 2 x toasted sourdough + peanut butter spread (haven't had this in a long time!), water
08:45 PM: leg drain: 30 minutes

?taken-by=andrewdarqui

want to sleep early .. want to wakeup early and run. etc.

workout: very light run (grass/dirt/rocks, LEG FINE, sweatshirt, scorching (90F/65% humidity): 2h15m @ w/u, 4 mi light / 7:XX, lots of light stuff ::: I seriously love this heat, feels so good.
- https://www.strava.com/activities/1656971687

Wanted to do more but started too late, and wanted to get home to watch the MEX/SK World Cup match

^^ those 7:XX's were shockingly ez.. HR def going up tho, from the heat I imagine.

adarqui · « **Reply #8149 on:** June 24, 2018, 09:35:23 pm »

light day!

some old photos

?taken-by=andrewdarqui

06/24/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5?

wakeup = 06:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:10 AM: food: rxbar, water
06:50 AM: workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
09:00 AM: workout: bw
09:15 AM: food: beet juice, tons of water
10:45 AM: food: boca's grill: same breakfast as last week (steak/eggs/arepa/bacon), chicha desert! (was good), lots of water
04:00 PM: food: 2 x chocolate puddings
06:45 PM: workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
08:30 PM: food: 2 x banana, 2 x toasted sourdough + jelly (strawberry on one, apricot on another), rxbar, beet juice, water

?taken-by=andrewdarqui

workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
- https://www.strava.com/activities/1659092486

fun. wore my new japan track and field shirt, lul.

workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10

workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
- https://www.strava.com/activities/1660362330

adarqui · « **Reply #8150 on:** June 25, 2018, 09:58:48 pm »

light day!

06/25/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much, after first run: top of left foot from tying shoes too tight
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: food: rxbar, water
07:00 AM: workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
09:05 AM: workout: bw
09:15 AM: food: orange juice, lots of water
10:00 AM: food: dunkin donuts: 2 x egg & cheese wraps, egg & cheese muffin, medium frozen mocha coffee w/ whipped cream, water
02:00 PM: food: a few chocolates, rxbar, banana, mixed nuts, water
06:30 PM: food: trail mix bar, water
07:30 PM: workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
08:15 PM: food: beet juice
09:15 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, 2 x banana, corn chips, apple cider vinegar shot, water

workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
- https://www.strava.com/activities/1661129004

workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10

workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
- https://www.strava.com/activities/1662290996

adarqui · « **Reply #8151 on:** June 26, 2018, 10:13:50 pm »

speed day!

06/26/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = top of left foot barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 06:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: food: rxbar, water
07:00 AM: workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
10:00 AM: food: rxbar, orange juice, banana, water
02:30 PM: food: 2 x mixed nuts, beet juice, a few chocolates, lots of water
07:00 PM: food: peanut butter banana bites, water
08:30 PM: workout: very light (grass): quick ~37 min
edit: forgot to put dinner in
09:45 PM: food: a bunch of orange chicken, lemon/yellow rice, almond joy, beet apple cider vinegar shot, lots of water

workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
- https://www.strava.com/activities/1663235016

good session. brutal session.

workout: very light (grass): quick ~37 min
- https://www.strava.com/activities/1664661074

adarqui · « **Reply #8152 on:** June 27, 2018, 09:08:39 pm »

light day!

06/27/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely, after run: left ankle/achilles barely, left quad (recent issue + lateral quad) barely, right adductor barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 05:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
05:45 AM: food: rxbar, water
06:45 AM: workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
08:45 AM: food: 3 x grapefruit, banana, rxbar, water
10:00 AM: food: dunkin donuts: 2 x egg and cheese wrap, small frozen coffee with whipped cream, water
02:00 PM: food: rxbar, a few chocolates, banana, mixed nuts, beet juice, water
05:00 PM: food: rxbar, banana, water
09:00 PM: food: 5 x eggs, chocolate pudding desert, blueberry apple cider vinegar shot, beet juice, 2 x banana, water
09:15 PM: leg drain while reading: 30 minutes

workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
- https://www.strava.com/activities/1665455612

dominated those hills, kinda nuts. felt SO ez.

left quad a little tight, felt it on the 2nd to last hill, went up harder and just felt it a little. feels fine but just "feel it", so will keep my eye on it.

it's slow running until saturday so.. no prob (i think).

wanted to get in a PM session, 1+ hours, but stormed badly. said F it.

adarqui · « **Reply #8153 on:** June 28, 2018, 04:39:43 pm »

wc -l *.go
38300 total

the app i wrote for work is getting pretty big. lol. that's just the golang code for the core project, not js, and not any of the other projects.

adarqui · « **Reply #8154 on:** June 28, 2018, 11:08:29 pm »

light day!

06/28/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: left big toe slightly, a few bite marks on my shin!
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
07:45 AM: food: rxbar, water
09:00 AM: workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
10:40 AM: beet juice, 2 x banana, rxbar, tons of water
11:45 AM: food: ramen lab: ground chicken ramen bowl + very spicy, tons of water
03:00 PM: food: work life: tons of chocolates mixed into my coffee + 4 creams, rxbar, banana, water
07:00 PM: food: trail mix bar, water
08:30 PM: workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
10:00 PM: food: strawberry mousse (600 kcal damn!, good af tho), beet juice, tart cherry apple cider vinegar shot, tons of water

workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
- https://www.strava.com/activities/1667730523

workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
- https://www.strava.com/activities/1668842076

something bit my shin today, two little stingy holes in there. probably a spider. lool.

LBSS · « **Reply #8155 on:** June 29, 2018, 02:37:53 am »

what's the app?

adarqui · « **Reply #8156 on:** June 29, 2018, 01:24:45 pm »

Quote from: LBSS on June 29, 2018, 02:37:53 am

what's the app?

well when i said app, meant more like backend software hah. no actual "app". we do have some frontend website stuff, but the stuff I built is this backend application which does all kinds of stuff regarding email/sms marketing and how it's handled from the customer perspective & campaign/marketer perspective etc.

adarqui · « **Reply #8157 on:** June 29, 2018, 01:25:29 pm »

Quote

made a #newfriend today. during my jog, she starts running with me. stayed with me for a bit and i didnt see her owner anywhere, so took her back to see #gizmo and #james. they had fun for a while, playing in the back yard. then i put her on a leash and just let her lead me back to her home, took a while but we got there, about a mile away. some ladies walking their dogs knew exactly which house it was, and took us there. owner was so happy, was pretty cool. no chip/tags, so we lucked out. #doglife. #puplife. #runlife. #runstagram. #ratterrier? #dogsofinstagram #dogs #lostdog #founddog #reunited #happydog #runhappy. she owned james during fetch, hah. 🤓🏃

^^ cute..

adarqui · « **Reply #8158 on:** June 29, 2018, 09:31:06 pm »

light day!

06/29/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, left quad barely barely, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: rxbar, water
07:55 AM: workout: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
09:30 AM: food: 3 x grapefruit, rxbar, banana, water
12:30 PM: food: whole foods: orange chicken, rice, some beef, beet juice, water
01:30 PM: nap: 1 hour
03:30 PM: food: trail mix bar, water
06:30 PM: food: char hut: double grilled chicken pita w/ bacon, beet juice, honey/chipotle cashews, water
09:10 PM: food: tart cherry apple cider vinegar shot, lots of water
09:25 PM: leg drain: 30 minutes

dropped a hammer on my foot around 11 AM lol..
- iced it, it's good

workout: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
- https://www.strava.com/activities/1669563501

wanted to do 1.5 hours, only did 56 min.

two races tmw. two top 3's hopefully.

adarqui · « **Reply #8159 on:** June 30, 2018, 11:00:52 am »

first race of the day, 2nd OA @ 18:02. Did just enough to win, side by side for 3 miles with the kid who ended up winning, but he got me on the kick in the last 0.1 mi. My kick was strong too, hit 4:10 min/mi, so his was way stronger. props.

Adarq.org

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Author Topic: ADARQ's journal (Read 2585213 times)

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