Adarq.org

chase is killing it

misc stuff.. i guess.

flyin.

last workout before saturday's race.. feeling pretty drained but still powerful.

i dno why but i love how this turned out:





11/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so)
aches = left shoulder barely (better today), right hip flexor (barely early on, slightly after run), left heel slightly
injuries = 3 toenails black, right forefoot (toes) pad barely
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- quarter watermelon
- banana
- english muffin



Bio

aches = + pulled a small muscle in my upper back from lying down coding in a weird position .. i guess i had my cerivcal spine bent too much from the pillow.



Session: Morning

11 AM

pre-race speed: 1 mile, 7 x 400, 1 x 500 .. ~1 minute rest between everything
- strava: https://www.strava.com/activities/778151217
- splits:
- warmups:
- 1. 100m: 5:39 min/mi
- 2. 100m: 5:25 min/mi
- 3. 160m: 5:10 min/mi
- 4. 100m: 5:25 min/mi
- 5. 160m: 5:16 min/mi
- session:
- 1. 1-mile: 5:27 + ~100m
- 2. 400m: 5:38 min/mi
- 3. 400m: 5:28 min/mi
- 4. 400m: 5:37 min/mi
- 5. 400m: 5:31 min/mi
- 6. 400m: 5:39 min/mi
- 7. 400m: 5:31 min/mi
- 8. 400m: 5:44 min/mi
- 9. 400m: 5:18 min/mi



basically hit all of my numbers for this workout.. was trying to maintain ~5:30 pace throughout the whole workout.. because i'll need to be around that time (most likely) in order to win this race on Saturday.

5:30 pace for 5k would be 17:04 ... that would be a 1min+ improvement on my previous PR so, wishful thinking.. but I definitely think I can crack 18 minutes if everything goes right.

~5:30 for this race is pretty much guaranteed top 3 (usually #1 but sometimes #2/#3 as there are 16:XX winners occasionally).





Food

12 PM

- big bowl of cheerios + 2% milk + honey
- 2 x banana
- sweet green tea



Food

3 PM

- 3 x chicken wing
- 1 x pizza
- 2 x banana
- propel



Food

8 PM

- 5 x eggs + english muffin + asiago cheese
- 2 x banana
- 2 x veggie egg rolls
- propel
- some stacy's pita chips



Food

9 PM

- 2% milk
- vegan fudge brownie



Bio

upper back and right forefoot pad bugging me. lame!

also ham tendon a little (from stretching my foot) .. lmao.



11:51 PM: need to get to sleep asap

Quote from: alestor91 on November 16, 2016, 09:20:41 pm

Lol. Does my 36.5" SVJ count if i didn't record it?

it doesn't count if you didn't measure it.

hah

Quote from: alestor91 on November 16, 2016, 09:20:41 pm

Lol. Does my 36.5" SVJ count if i didn't record it?

it doesn't count if you didn't measure it.

it definitely counts.. but it counts MORE if you record it :f

nice!

tired!



11/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate, hamstrings slightly (left more-so)
aches = left shoulder slightly (better today), right hip flexor barely
injuries = 3 toenails black, right forefoot (toes) pad slightly
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

10 AM

- cereal + 2% milk + honey
- green tea
- banana



Food

1 PM

- protein bar @ whole foods




Food

2:30 PM

- 2 x small pieces of pizza
- 3 chicken wings
- green tea
- some pre-made fruit drink





Session: Evening

6 PM

recovery run: easy ~2.5 miles in ~13 minutes
- total work: 3.88 mi in 40:51
- tried to just relax for ~2.5 miles and hit sub 6 pace (success)
-- and hit that pace going slow around turns and slowing down for a few people. good stuff.
-- that's pretty awesome.. i remember not so long ago where this was actually really hard..
- splits:
- 1. 5:56
- 2. 6:03
- 3. 3:05 (5:57)
- 12-minute test: 2.0 miles








I'd like to get in one more hard workout tomorrow .. then rest Friday .. then race Saturday.

There's a pre-race workout in this book:
- 1600m @ 5k pace
- 6 minutes rest
- 10 x 400m @ 3k pace, 1 minute recovery between reps




Food

7 PM

- 2% milk
- banana



Food

9 PM

- 5 x eggs + english muffin + honey on each half of the muffin
- 2 x banana
- propel
- some stacy's chips



Food

9:30 PM

- vegan fudge brownie
- 2% milk

damn you can do a front split?

or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.

Quote from: adarqui on November 16, 2016, 10:52:29 am

i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.

i can see you eventually being like that as you "up" the cycling/running volume.

Quote

An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break

insanity.

That'd be a nice goal even if I came in dead last lol

I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.

Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty.  I'd like to work up to a 2 mile 5 incline and 6mph.  Next week I may throw in 1 or 2 flat 3 mile runs.  Basically I have at least 2.5 months to get ready which is a pretty good timeline.  I feel as though -30lbs is reasonable if I stay as consistent as I was last time. 

Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.

ya this dude has a coach (former 4xKONA guy or something). also he's mostly done half ironman's, that's how they all start out.

I wasn't actually saying you should do an ironman btw.. but I imagine you probably want to do a half ironman and eventually an ironman or something like that at some point; those are some serious accomplishments... that swimming though. This dude swims in the ocean like 2-3 miles a few times per week.. that's mindblowing to me, lmfao. For me, the swimming basically disqualifies ironman from ever being a thought lmao.. i'm not into swimming.

but ya just keep slowly trying to up your volume while eating clean, while lifting to maintain mass .. boom.