10051
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2016, 12:11:01 am »redbeard bros
redbeard clan.
also, gukl and i have the same hair/beard right now LFMAO.
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redbeard clan.
also, gukl and i have the same hair/beard right now LFMAO.
10052
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2016, 12:08:51 am »Damn, awesome race man, finally some competition you ran with, were they faster then your previous comps or was it that just this race you were feeling slower then previous race, as you did feel tired a few days back.
well, i felt great in that first mile.. then i saw my mile time, which was really fast.. then i started thinking about mile 3 and just started slowing down. The trick for me right now is to NOT think about mile 3.. just think about mile 1 & 2.. once I start thinking about mile 3 (especially during mile 1) my body starts holding back.. it's weird I know but.. seems to be the case.
so my goal for thursday is to only think about 2 miles.. i'm going to (hopefully) literally sprint the last 400m of the 2 miles.. then coast out a third mile, idgaf. But it's key for me to focus on 2 miles because these dudes are crazy fast (5:0x-5:1x pace for 5k).. so if I hang with them through 2 miles i'd be extremely happy.. that'd mean i could coast a third mile and still be under 18 minutes for the 5k.
if i still have gas after 2 miles i'll obviously use it but, trying to not even think about the third mile.. need to trick myself into thinking it's a 2 mile race, that'll give me the best chance to make top 3. That's my only chance actually... there's no other way to make top 3, than to hang with these guys for at least 2 miles.
Quote
How fast were the #1, #2 running was sub 17, 16 or 18.
#1 = 16:56 (5:27 min/mi)
#2 = 17:16 (5:34 min/mi)
#3 = 17:34 (5:40 min/mi)
#4 = me
lol.Quote
Congrats
thanks man!!
10053
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2016, 04:00:08 pm »out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?
maybe you wouldn't have noticed if you're busy racing haha.
i've come to the realization tho that, it's forefoot/midfoot/heel strikes VERSUS overstriding.. i've gone back to heel striking (without overstriding) and I love it.. i'm so much stronger with that style (my natural style).
but ya i don't notice at all when i'm racing, but i'm also only around a few people or by myself.. but when i watch slower people crossing the line, alot of them definitely overstride and their stride frequencies are way too low.
i think the only person so far that i've seen LEGIT forefoot striking was that former professional kenyan-american runner I was trailing for ~1 mile during a 5k.. his stride looked very different than everyone i've ever seen running.
Quote
also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?
seems like every1 warms up differently.. some of the people with collegiate backgrounds seem to put in some actual miles before the 5k's.
i personally just do a bunch of increasing intensity ~200-300's until i'm "easily under 5 min/mi pace".. then I know my body is firing on all cylinders.. i make sure that I hit those paces staying relaxed etc.. I get there pretty quick because of all of the adrenaline, so getting there while staying relaxed is very important because you definitely shouldn't be forcing anything when you're warming up -> you have 3.1 miles to go after all, forcing it for me starts around mile 1.5-2 lmao.
some elite dude told me to run ~3 miles before the 5k: 8 min/mile, 7 min/mile, 6 min/mile..
but i havent done it yet.. i dont think it would help me given the way i train.. i have so much power early on that, i dont want to "sap" it.
most of the fast people seem to do what I do somewhat.. mostly some strides from the starting line, out to a certain point.. and light jog back.. most of the 'slower runners' seem to jog around real slow 'behind' the starting line.. many of them also do the "event warmup", which none of the faster runners ever do.
Quote
sorry if i missed you mentioning this earlier in your log somewhere!
dewd it's np!
10054
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 22, 2016, 03:45:29 pm »22/11/16
Did a fairly quick circuit today along with some stretching.
SL DL-
16 x 8, 8, 8,
Incline Bench (close grip, elbows in, fat gripz)-
bar x 6, 30 x 6, 40 x 6
KB Row-
16 x 10, 10, 10
Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.
fuck.
10055
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2016, 02:57:35 pm »
a bunch of photos of me from my last race .. they just uploaded them.. lool. the guy to my right in the starting line photos won it.
hahaha.. also my hands look weird.
1st & 2nd, 3rd dipped out.
hahaha.. also my hands look weird.
1st & 2nd, 3rd dipped out.
10056
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2016, 02:18:59 pm »
going to FAU track tonight i think.. actually graduated from FAU but never once used their track.
11/22/2016
Bio: Morning
last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly (early) - moderately (later/after speed)
aches = left shoulder slightly, left ankle slightly
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
11:30 AM
- green tea
- cereal + 2% milk
- 4 x eggs + english muffin with honey on the muffin
- 2 x banana
Food
3:30 PM
- quarter watermelon
- banana
Session: Evening
5:30 PM
- FAU TRACK!!! collegiate track.
warmup: 1 mile
speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace
speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's
felt sore too.. so pretty damn good for feeling sore/a bit tired.. ballin`.
Food
7 PM
- ensure
Food
8 PM
- whole chocolate milk
Food
9 PM
- propel
- 2% milk
- 2 x banana
- 6 x eggs + english muffin + asiago cheese
Food
11:30 PM
- my favorite meal........
- whole milk
- vegan fudge brownie
- propel
decent day.
felt tight/tired when i got to the track but flipped the switch, which was great..
now it's rest up tomorrow, then TAMACRACK TURKEY TROT on Thursday morning......
and finally, after that (and thanksgiving) .. time to focus on 400's/800's HARD in december.. might hit up the track more. I'd like to get my 400m repeats and 800m repeats all under 5 min/mi .. i used to be tired of 6 min/mi, now i'm getting tired of 5 min/mi ... time to start focusing on ALL sub 5's for my intervals come December (ie 12-20 x 400m @ 4:XX min/mi @ 1min/rest) .. should be interesting.
pc!
11/22/2016
Bio: Morning
last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly (early) - moderately (later/after speed)
aches = left shoulder slightly, left ankle slightly
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
11:30 AM
- green tea
- cereal + 2% milk
- 4 x eggs + english muffin with honey on the muffin
- 2 x banana
Food
3:30 PM
- quarter watermelon
- banana
Session: Evening
5:30 PM
- FAU TRACK!!! collegiate track.
warmup: 1 mile
speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace
speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's
felt sore too.. so pretty damn good for feeling sore/a bit tired.. ballin`.
Food
7 PM
- ensure
Food
8 PM
- whole chocolate milk
Food
9 PM
- propel
- 2% milk
- 2 x banana
- 6 x eggs + english muffin + asiago cheese
Food
11:30 PM
- my favorite meal........
- whole milk
- vegan fudge brownie
- propel
decent day.
felt tight/tired when i got to the track but flipped the switch, which was great..
now it's rest up tomorrow, then TAMACRACK TURKEY TROT on Thursday morning......
and finally, after that (and thanksgiving) .. time to focus on 400's/800's HARD in december.. might hit up the track more. I'd like to get my 400m repeats and 800m repeats all under 5 min/mi .. i used to be tired of 6 min/mi, now i'm getting tired of 5 min/mi ... time to start focusing on ALL sub 5's for my intervals come December (ie 12-20 x 400m @ 4:XX min/mi @ 1min/rest) .. should be interesting.
pc!
10057
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2016, 11:49:45 pm »
11/21/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
8:30 AM
- green tea
- big bowl of cheerios + 2% milk
Food
1 PM
- quarter watermelon
- 5 x eggs + english muffin + honey on each muffin
- green tea
Food
4 PM
- ensure
Session: Evening
5:30 PM
- track workout got canceled because there was a futbol game
- went to the streets
run: non-stop with intervals mixed: 10.2 mi in 1h:16m:15s @ 7:25 min/mi
- i could have kept up a really good distance pace if i wanted too.. low 6's i think
- lots of ups & downs tho, traffic/bathroom etc
Food
8 PM
- 2% milk
- banana
Food
9 PM
- chicken taco
- steak taco
- rosemary chicken breast
- propel
- blue corn chips + fresh hot salsa
Food
10 PM
- 2 x whole milk
- vegan fudge brownie
Food
12 AM
- propel
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
8:30 AM
- green tea
- big bowl of cheerios + 2% milk
Food
1 PM
- quarter watermelon
- 5 x eggs + english muffin + honey on each muffin
- green tea
Food
4 PM
- ensure
Session: Evening
5:30 PM
- track workout got canceled because there was a futbol game
- went to the streets
run: non-stop with intervals mixed: 10.2 mi in 1h:16m:15s @ 7:25 min/mi
- i could have kept up a really good distance pace if i wanted too.. low 6's i think
- lots of ups & downs tho, traffic/bathroom etc
Food
8 PM
- 2% milk
- banana
Food
9 PM
- chicken taco
- steak taco
- rosemary chicken breast
- propel
- blue corn chips + fresh hot salsa
Food
10 PM
- 2 x whole milk
- vegan fudge brownie
Food
12 AM
- propel
10058
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 21, 2016, 11:14:40 pm »
Kevin Castille
http://rw.runnersworld.com/selects/masters.html
damn.. from h.s. phenom, to selling crack for 10+ years, to becoming an elite masters runner setting several records.
he just ran a 10k nearby, that's why i ended up looking him up.
http://rw.runnersworld.com/selects/masters.html
damn.. from h.s. phenom, to selling crack for 10+ years, to becoming an elite masters runner setting several records.
he just ran a 10k nearby, that's why i ended up looking him up.
10059
800m+ Running and/or Conditioning / Re: The Misc Running Records Thread
« on: November 21, 2016, 09:59:01 pm »
2016 US Olympic Marathon Trials
http://www.flotrack.org/event/252804-2016-u-s-olympic-team-marathon-trials/entries
http://www.flotrack.org/event/252804-2016-u-s-olympic-team-marathon-trials/entries
10060
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 21, 2016, 11:47:01 am »10061
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 21, 2016, 08:59:06 am »
damn I have some good links today..
Julian Fluegel
2:19 marathon at the Rio Olympics, 71st place
https://www.strava.com/activities/684140189
Julian Fluegel
2:19 marathon at the Rio Olympics, 71st place
https://www.strava.com/activities/684140189
10062
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 21, 2016, 08:25:44 am »
Jim Walmsley
50.8 mi (trail ultra marathon) in 5h:21m:34s @ 6:20 min/mi pace.
https://www.strava.com/activities/779994487/overview
that's crazy.
50.8 mi (trail ultra marathon) in 5h:21m:34s @ 6:20 min/mi pace.
https://www.strava.com/activities/779994487/overview
that's crazy.
10063
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 20, 2016, 08:13:46 pm »tfw when you can dunk really well but your brother is the best dunker in the world.
ya i know right... hah. he's improving a ton lately, wouldn't be surprised if he gets to that next level.
also cool that he's a single leg jumper.
as for jordan kilganon, easily #1:
crazy af.
10064
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2016, 08:09:43 pm »
getting in another rest day.. to give some of my aches (shoulder, feet, hip flexor) a break.
11/20/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
9:30 AM
- quarter watermelon
- banana
- english muffin
Food
2 PM
- 2% milk
- banana
Food
4 PM
- 5 x eggs + english muffin + asiago cheese
- tons of blue corn chips + fresh hot salsa
- propel
Food
8:30 PM
- todo
- steak taco
- chicken taco
Food
9:15 PM
- todo
- vegan fudge brownie
- whole milk
11/20/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
9:30 AM
- quarter watermelon
- banana
- english muffin
Food
2 PM
- 2% milk
- banana
Food
4 PM
- 5 x eggs + english muffin + asiago cheese
- tons of blue corn chips + fresh hot salsa
- propel
Food
8:30 PM
- todo
- steak taco
- chicken taco
Food
9:15 PM
- todo
- vegan fudge brownie
- whole milk
10065
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2016, 10:33:39 am »
EDIT: the gym is a 7-8 minute walk from my house, no major roads involved, and has multiple squat racks. insane. there was no one there to sign me up but i'm gonna call tomorrow to find out when i can join.
tight.
damn sick!!! have you seen any basketball hoops nearby?
also happy birthday man!!! I still remember when I turned 30, it somehow sucked. Don't let it suck.. beast out.
