Adarq.org

just ordered this, felt it deserved it's own post.. looks pretty cool, just ~200 pages of workouts and running based fitness/performance tests, apparently.

http://www.coachhudson.com/store/coach-hudsons-little-black-book

wow gebreselassie had an average sub 5min per mile run in that marathon
 

ya man those athletes are freaks.. and the NY marathon is one of the slower marathons apparently, lots of level changes.

legs have felt crazy light/good the last ~3 days.

quads actually got pretty sore today, as the day went on.



11/6/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
- because of setting the clocks back, gained an hour
wakeup = 8:30 AM
bw = 146 lb.
-
morning resting heart rate = didn't measure
soreness = calves barely, quads moderate
aches = right hip flexor slightly, left shoulder slightly, left heel slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

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



Food

1 PM

- quarter watermelon
- banana
- 2% milk



Session: Afternoon

4 PM
- short session, trying to actually get some work in but also give my body some rest
- need to be careful of my right hip flexor

warmup

hang-on-run: 1 mile fast, 1 mile moderate
- 1st mile: 5:32
- 2nd mile: 6:14
- actually set my third best 2 miles .. which is pretty cool considering i held back alot on the 2nd mile
- this type of workout is tough mentally .. even before i do it.. this is more like a race simulation for 1+ miles.
- the idea is to get my 2-miles under 11 minutes so I can hang with the faster people for longer



Food

5 PM

- 2% milk



Food

7 PM

- pre-made strawberry smoothie
- 5 x eggs + english muffin + asiago cheese
- propel
- banana
- a few stacy's chips

- small piece of pumpkin cheesecake ;f



Food

11 PM

- 2% milk
- banana

---

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 @ 5 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


dsofksdofk

haven't been on as much this week because i've actually been doing a small freelance job which is pretty nuts.. a friend needed help.

so, that's why i haven't been on alot lately. 



also, just found this photo from the schott communities 5k a few weeks ago:



cropped it & mirrored it into this:





also .. can't wait until Tuesday's from now on .... absolutely loved the speed session at that somewhat nearby high school. I didn't really "blog about it" in my journal at the time, was too busy ..

but basically, I just tagged along with these 5 other dudes, one of which I met from the halloween 5k race.. Everyone was really cool.. runners are damn nice people. Anyway, we did like:

2 x 100
1 x 400
1 x 1000
2 x 100
1 x 1000

i forget.. then I did 6 x 400m.

the track is PRO ... !!!!!! .. i definitely feel faster on it.. it's an amazing track. They have a turf football field, rubber/pro track, tires to flip, rings hanging from trees, some more football stuff, boxes for hops, and a bunch of other stuff..

unfortunately this Tuesday is ELECTION TUESDAY in USA .. but, I still plan to go out there.

also there were tons of other people on the track doing their thing .. one of them hit me up on strava.

#runlife.

 

love reflectiongram

http://www.telegraph.co.uk/news/health/news/10243473/Watermelon-boosts-athletic-performance-and-improves-recovery.html

One of the naturally occurring chemicals found in the fruit accelerates lactic acid removal, allowing better physical performance as the athlete can carry out more intense training and is able to recover faster after each workout, it is said.

i usually feel really good when i'm running, after eating watermelon.. could be something to it.