Adarq.org

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126793/#msg126793

5k race: holiday festival of lights 5k
- strava: https://www.strava.com/activities/773733189
- endomondo: https://www.endomondo.com/users/26420622/workouts/834559064
- 1st overall
- official: 18:33 (-10s) (5:59 pace)
- unofficial: 18:21 (-22s) (5:54 pace)
- 3.17 mi in 18:43
- 2-mile split: 11:29 (-8s)
- 12-minute test: 2.08 mi (+0.06 mi)
- 3 km: 10:40
- 3 mi: 17:44 (-20+s)

 

RACE DAY!

it's a late race too.. 6 PM ET start time.



11/12/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity slightly, left shoulder slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

10 AM

- 5 x eggs + english muffin + asiago cheese
- cereal + 2% milk + honey
- banana
- green tea



Stretch

11 AM

- havent been listing stretching but, stretching quads daily .. usually during dog walks
- stretched quads very good during a long ~1 hour dog walk, got real loose



Food

2 PM

- green tea



Food

4 PM

- quarter watermelon
- banana
- 2% milk



Session: Evening

5:30 PM

warmup:
- felt REALLY good, flying

5k race: holiday festival of lights 5k
- strava: https://www.strava.com/activities/773733189
- endomondo: https://www.endomondo.com/users/26420622/workouts/834559064
- results: http://www.splitsecondtiming.com/results/2016/fantasy2016.php
- 1st overall
- official: 18:33 (-10s) (5:59 pace)
- unofficial: 18:21 (-22s) (5:54 pace)
- 3.17 mi in 18:43
- 2-mile split: 11:29 (-8s)
- 12-minute test: 2.08 mi (+0.06 mi)
- 3 km: 10:40
- 3 mi: 17:44 (-20+s)
- splits:
1. 5:33
2. 5:57
3. 6:17
4. ~5:24 pace

recap: Was in the lead the entire race. Started out fast, had 1 dude (kid) who was trying to keep up with me for about 0.75 mi, but then he started to fade. I think he uses my strategy of just go all out in the beginning, because he didn't finish top 3 but he seemed pretty fast. So he probably imploded

I got confused at ~0.5 mi, almost took the wrong fork in the road.. It was completely dark out, and the lead truck had disappeared, so it was really confusing. They should have had a volunteer at that exact spot to tell people where to go, imho.. seems like lots of races fail to address these small issues that could wreck someone (especially someone as blind as me). It was the only spot in the race where it was legit-confusing.

Just kept pushing the pace for ~2 miles, then started to back off a bit.. Still ran at a decent pace but tried to relax more.

Finished strong.

that dip in the beginning, pretty significant.. that's where I slowed down hardcore and tried to figure out where to go:






It was a really nice event. Seemed like 300+ people, dno.. So many polite/happy people.. running events > *.

The trophy/plaque I won, lul!!!





I came there fully intentioned to hang with a sub-17 or 17's guy until I literally pass out and die.. so, even though I ran mostly alone, I think that aggressive mindset was still there. I didn't go balls-to-the-wall, but I did try and separate from everyone.

The Tamarac Turkey Trot 5k is in a few weeks.. There are multiple sub-17 guys there every year.. so, we'll hopefully be able to put that to the test for at least 2 miles.. My goal is to hang with them for at least 2 miles then just hopefully gain confidence/guts/heart when I see them tiring/slowing down during mile 3.

The first 2 miles is everything in a 5k IMHO.

predicted vo2max based on cooper's test:
01:32 <@let> .runcalc vo2max_cooper_miles 2.08
01:32 < polybot> 63.53 mL/(kg·min)
01:32 <@let> damn nice

 



OH ALSO .. I haven't run 3 miles straight since my last race .. this low volume/high intensity stuff is working pretty good for me.

 



OH ALSO x2: that 10 year old girl won overall female again.. beast





Food

7 PM
- at the event

- grilled chicken, rice and beans, bread roll
-- pollo tropical!
-- free (not really: included in the price of the event)



Food

8:30 PM

- berry whey protein pre-made drink
- goat cheese ravioli's with some pasta sauce
- stacy's pita chips



Food

9 PM

- vegan fudge brownie
- 2% milk





that pollo tropical WRECKED me. my stomach has been destroyed ever since I ate it.. but not food poisoning level.

REST DAY.



11/11/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity slightly, left knee slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

10 AM

- 5 x eggs + english muffin + asiago cheese
- banana
- blue corn chips + fresh hot salsa
- green tea





Food

3 PM

- pre-made veggie smooth



Food

7 PM

- bowl of cereal + honey + 2% milk
- 2 x banana
- propel



Food

10 PM

- 2% milk
- vegan fudge brownie

whoa

first two jumps (same jump) are amazing.. flying.

signed up for a race on Saturday! yaaa!! 



11/10/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

- 5 x eggs + english muffin + asiago cheese
- green tea
- 2 x banana



Food

2:30 PM

- oatmeal + honey
- banana
- propel



Session: Afternoon

4 PM

speed: 5 x 1050m with 2 minutes standing rest
- strava: https://www.strava.com/activities/771777416
- PR on my first 1km: 3:07 (5:05 min/mi pace) 
1. 3:16 (5:05 min/mi)
2. 4:04 (6:13 min/mi)
3. 3:45 (5:47 min/mi)
4. 4:06 (6:14 min/mi)
5. 3:44 (5:45 min/mi)
6. 210m: 42.3 (5:31 min/mi)





Food

5 PM

- 2% milk
- banana



Food

9 PM

- pumpkin bisque soup + some stacy's pita chips
- premade: protein berry smoothie
- propel




Food

11:30 PM

- 2% milk
- vegan fudge brownie

---

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11


reach doing 6x1 with current max ( 140 ) and perfect form.

DB SHRUGS:
Z-BAR CURLS
TRICEP PUSHDOWN
C2 ROWER

Didn't do any of those. Instead, figured it would be more beneficial for me at this point to spend the 30 more minutes i had to spare at the gym doing....
FOAM ROLL: IT band, quads, hams, glutes
STATIC STRETCHING : every leg muscle!
-Felt awesome. Sooo much tightness, sooo much pain and sooo much release.
   

 

wut?