Adarqui's Journal

Hey man!

Not much, just taking it easy. Fitness is still really high so, just trying to get slow runs in and some jump rope to maintain it. Hoping to get in 2 hour runs on Tues, Thurs, and a 3+ hour on Sat or Sun. Also, in between, going to get in shorter jump rope sessions (30 min).

Thanks man!

Yea it’s a bunch of stuff going on tbh… Back is odd (dating back to the day before I ran that marathon when it felt wrecked out of nowhere), which is kind of intertwined into everything. Left hamstring/glute are improving. Today, didn’t feel it at all when I ran for ~2 hours. Though, I felt some tightness after the run soo… means I can’t really pick up the pace yet. Not planning to pick up the pace either tbh. I enjoy running slow so… I’d like to get in some consistent long slow runs and keep my fitness up (without the speed) and just slowly get back to 100%.

So just taking it easy atm.

peace man!

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the last few days:

rest + occasional (intense) stretching + a few slow sessions.

03/28/2019

very light: 1h10m ::: grass

03/31/2019

very light: 2h14m ::: grass/overheat

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You’re jumping rope for an hour +?!?

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no.

2 hours.

:smiley:

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been meaning to update my motherfu*king log for like 2 weeks now.

i’ll do it tomorrow fml.

summary: been doing lots of slow running (some 2.5-3 hour runs etc), even did some speed yesterday with no pain. i’m probably good to race again but playing it safe. some huge races soon, not sure if I should do them. dno yet.

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What the heck?! I’ve never seen or heard of anything like that. Insane! But impressive!

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hah thanks! yea i’ve never “investigated” that world, not sure if people ever do stuff like that.

I posted some data of the 2 hour one here (check how fast that rope spins):

but ya was mostly doing 1-1.5 hour sessions, trying to keep fitness up while injured. it helped.

as the injury healed, i stopped jump roping. when I can run healthy, all I do is run - it takes over everything. jump rope feels nowhere near as effective as slow running soo… :confused:

i have been doing some dips/pullups nearly every day tho! trying to force myself to do some bodyweight strength (no lunges).

pc!

summary post. been wanting to update for so long, but can’t do it until i add all of the previous posts, so then it lingers. fml.

will mostly post small blurbs for each date. but, will also post some screeshots/other stuff for the best sessions.

in a nutshell: still hurt, but maintaining fitness.

left hip/hamstring/glute issue “disappeared”… but the day that it disappeared, the right side started bugging. really odd. so my left has been good for a while, but my right has been bugging for a few weeks. if that fixed i’d almost be 100%. foot would need to also fix to be 100%. but the right glute/hip/hamstring issue is the thing preventing me from racing etc.

found some good “stretches” for my glutes/hips etc. can temporarily make them feel really good. sooo… need these muscles to chill the fu*k out already.

ie here’s a quote:

04/03/2019:

  • 06:45 AM: very light: 2h24m w/ {steep hill path, 2 hours} ::: (grass/hills)
  • this was a great session but it fu*ked my left foot up a bit. still slightly wrecked a month later.

04/06/2019:

  • jump rope: 30 min

04/07/2019:

  • 10:00 AM: very light: 1h50m ::: (light hill path, overheat, lost 8 lb water)
  • crazy hot + overheat + hills = almost got heat stroke. was brutal.

04/08/2019:

  • 08:00 AM: very light: 1h01m ::: (grass, fasted)

04/09/2019:

  • bw: paused dead-hang ng pullups: BW x 7, full dips: BW x 8

04/10/2019:

  • 9:00 AM: light: 50min ::: (grass) /// surprisingly good run considering my hip/back felt awful yesterday - nice
  • this was a great session… it was also the start of my right hip/glute/hamstring pain instead of my left. WEIRD AS FUCK. it’s like it transferred from one side to the other.
  • 6.2 mi Run Activity on April 10, 2019 by Andrew D on Strava

  • 10:00 AM: bw: 5-10sec paused dead hang chinups: BW x 5, full dips + hold at the top: BW x 5 + (~30-45s)

04/11/2019:

  • 08:30 PM: very light: 3hr: 19 miles

04/12/2019:

  • 03:00 PM: bw: 5-sec paused dead hang ng pullups: BW x 8, full dips: BW x 8

04/13/2019:

  • 12:15 PM: very light: 1h50m ::: (grass/hills, -10 lb water) /// overheat + scorching hot = brutal fun

04/15/2019:

  • 08:30 AM: light speed + no pain! → 1h20m @ {bunch of light strides mixed in} + {last mile = progression, 8:XX to 5:2X} ::: (grass, spikes) /// felt good

really good session.

  • 11:00 AM: bw: 3-5sec paused dead hang ng pullups: BW x 7, full dips: BW x 7

04/16/2019:

  • 08:45 AM: very light: 1h30m ::: (concrete, fasted)
  • 10:45 AM: bw: 3-5sec paused dead hang chinups: BW x 7, full dips: BW x 7

04/17/2019

  • 10:00 AM: bw: 3-5sec paused dead hang ng pullups: BW x 7, full dips: BW x 7
  • 09:30 PM: light: 1h53m ::: (grass/dirt/rocks, gnats)

04/20/2019:

  • 07:30 PM: light speed (no watch) + long cooldown: 3h08m ::: (speed = grass + spikes, cooldown = grass/spikes then concrete/grass/xc flats) /// kinda looks like an adarq session… felt great, milkshake waiting for me afterwards
  • ^^ 20 miles. great session.

04/22/2019:

  • 09:30 AM: bw: 5-10sec paused dead hang ng pullups: BW x 6, full dips: BW x 9

04/23/2019:

  • morning: bw: dips (8)/5-10 sec paused chinups (5)
  • 08:15 PM: very light: 2h20m ::: (concrete) /// right glute achy since saturday’s session so been resting

04/24/2019:

  • 08:30 PM: extremely light (my favorite): 2h1m ::: (grass/dirt/rocks) /// right glute felt suprisingly better than yesterday, good sign maybe

04/25/2019:

  • 09:00 PM: very light w/ ~mod finish: 1h41m ::: (grass/dirt/rocks/road} /// glute felt decent after, nice /// dogs chased me at the end

04/26/2019:

  • 09:30 AM: bw: 5sec paused dead hang ng pullups: BW x 5, full dips: BW x 8

04/27/2019:

  • 09:30 AM: light + mod intervals + a few hard strides: 1h30m @ {4 x 1’/1:15, recovery, 4 x 1’/1:25} = {4 x 20s} ::: (grass, spikes) /// same session i got hurt on a while ago - handled it good, cranked the speed up a bit /// HOT AF → LOVE IT.
  • solid session. moving pretty fast, pretty relaxed. good stuff.

^^ lots of sub5 in there… havent done that in a while.

hoping to heal up 100% soon so i can work on my 4:45 min/mi pace all summer.

07:00 PM: self-mfr/stretch

  • tons of stretching
  • tons of lacrosse ball self-mfr (mostly glutes/calves)
  • right glute is so painful when rolled, fu*k
  • annoyed at the tightness i still have in this right glute

04/28/2019:

  • 12:50 PM: very light: 1h41 ::: (concrete, overheat + 94F heat index = fun) /// right glute/hamstring achy before run

pc!!

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lots of icing today. it’s been one “missing” ingredient lately. it probably helped alot when the issue was on my left side… i figured this right-side issue would have disappeared by now, since it’s nowhere near as bad as my left side and didn’t “pull” like my left did. but it hasn’t disappeared so… icing like crazy (“areas”: ischial tuberosity, greater trochanter).

oh also i’m no longer Kenyan.

i’m 159 now. that’s big for me when in running shape, especially considering i’m still getting in tons of long runs & I feel pretty fat.

idgaf btw, just find it interesting.

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slight stretch this morning, prior to some serious icing. helped ALOT.

i have to ice two spots simultaneously, that feels good.

also made a huge loaded baked potato for dinner:

  • baked potato w/ salt/pepper, mountains of irish butter, sea salt potato chips on top, then cheddar jack atop the chips… omg.
  • yes i put potato chips on top of a potato.
  • also avocado on the side

apparently i’m a baked potato specialist.

04/30/2019

08:30 PM: light + mod speed: 1h03m @ {3:45 (5:17), 2 x 1:30, 4 x 20s} ::: (grass/mud/puddles, spikes) /// right hip/glute/hamstring felt awful yesterday - but great today.

decent 1km in there. really relaxed and on lots of mud/puddles in pitch dark, soo… nice.

right glute has felt great afterwards. left glute actually feels a bit achy tho. hah.

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Great sessions, and that’s a lot of volume - good lord (well for a sprinter guy like me it is)

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thanks man!

ya pretty good for playing it safe & submax. kinda exciting tbh… can’t wait until i’m 100% again. then i need to not hurt myself for a while (eeh).

lots of no watch, relaxed speed once i’m 100.

hah ya.

how’s your sprints/fitness coming along?

pc man!

05/01/2019:

1 hour crazy light


05/02/2019 - 05/04/2019:

  • rest
  • lots of lacrosse ball mfr, on glutes/hips especially. some good work in there.

05/05/2019

11:00 AM: mod speed: 1h5m w/ {5:13 min effort, hills, mod but hard} + {longest hill @ 53s} + {shorter hill @ 24s} ::: (vista view path / hills)

solid session. really hard to run a mile (almost a mile) with 1.5 minutes of significant uphill. it’s probably really good for you tho.

felt great after. then left foot & right hip slightly achy several hours afterwards.

left foot bothering me more tbh… seems every time i do uphill, it hurts alot afterwards. I tweaked it going uphill. flat running doesn’t bug as much.

a few sessions as of recent. lots of super slow stuff, one hard track session (first of 2019 believe it or not).

been working on my “crazy slow running”, ie, seeing how slow i can run with normal form. So far, it’s about ~12 minute miles @ 146-150 SPM. just trying to relax more and more until i’m almost falling asleep yet still running. it has an interesting effect on my speed / heart rate too.

right glute/hip/hamstrings/low back injury still there but slowly improving. didn’t bother me AT ALL during the hard speed track session. so that’s a good sign.


05/06/2019

2 sessions:

AM: 38 min very light

PM: 36 min very light

  • 150 SPM ^^ LMFAO.
  • that’s an insanely slow cadence…

05/07/2018:

09:15 PM: very light: 39m ::: (concrete) /// 148 SPM! damn - slow motion.


felt ok today. calves been achy since a few days ago. lacrosse ball wrecked them. i’m such an idiot.

hip/glute/hamstring felt fine all day.

anyway… FIRST TRACK SESSION OF 2019. lol.

05/08/2019:

07:00 PM : mod/hard speed: 57min @ {no-watch 0.65 mi @ 3:17 (5:03) / 1km split = 3:07 (5:01)} + {200m progression @ 36, 35, 34, 32, 31} ::: (track, spikes) /// injured for 3 months and can still go sub30 for 200m - kewl. healing up - i think.

broke in some new mamba’s: BOWERMAN TRACK CLUB edition 8|

first track session of 2019 too… that’s crazy.

a few hours later, lots of stretching.


05/09/2019:

08:45 PM: - crazy light: 42min ::: (concrete, sore) /// 146 SPM wtf? alien.


05/10/2019

09:50 AM: very light: 22min ::: (grass/dirt/rocks)

extremely light: 42min ::: (concrete) /// i think i can run slower (w/ normal form)

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speed lyfe.

crazy how i could hit this 2:58 km tonight - while being injured/coming off injury… i remember in 2017 when I couldn’t do it for the life of me. lol.

05/11/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.70 mi @ 3:20 (4:48 min/mi), 1km split = 2:58 (4:47 min/min)} ::: (grass, spikes) /// felt great. first sub3-1km of 2019… 8|

i did that at < 200 SPM… that’s kind of nuts. didn’t expect that. all the crazy slow running is paying off.

used the “throw the lob and go get it” technique. usually works well.

right glute/hip/hamstring bothered me slightly warming up … but, needed to actually loosen up a bit, then it was fine. didn’t feel it at all during the hard effort - which is good. also, not feeling it too much (but slightly) afterwards. ALSO, trying not to mess with it. instead, just icing the area - no stretching.

would like to hit some speed on monday & wednesday too… sooo… need to stay fresh.

feel pretty good, but cant wait until i’m 100%. slowly and hopefully surely.

peace!

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Nice work Adarqui: sub 3 min km that is fast. Quality

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Thanks man. First one of the year… lol.

If you remember what I did last October - it was nuts (2x/day speed). I want to do a toned down version of that all summer. It seemed to be working great for me last October, and I know you liked that phase of my training. Toned down meaning, more rest days between efforts, less PR hunting etc, stuff like that. But last year I waited until October before hitting those hard 1k’s & mile efforts. This year, i’d like to start 6 months earlier and just ride it out more reasonably for a much longer period of time. If I was 100% healthy i’d have started this 2 months ago (March)… that was actually my plan then. But this set me back a bit… Really hoping to be 100% by mid-June or so and then try my hardest to not fu*k myself up for a very long time.

8|

pc!

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The summer is H O T hot and not a time to be chasing pr numbers. :joy::joy::joy:. My best running times were always in the spring and fall. Winter better than summer but summer was/is survival from the heat here.

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05/12/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

11:30 AM: very light overheat: 58m @ {HR progression at the same pace} ::: (concrete, long compressions+pants+long sleeve+sweatshirt)