Adarq.org

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.

so planned on resting yesterday but didn't .. ended up feeling great.


11/5/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = 147 lb.
- 
morning resting heart rate = didn't measure
soreness = calves barely
aches = right hip flexor slightly, left shoulder slightly, left heel slightly
injuries = 2 toenails black, 2 more maybe turning black (2nd toe on right foot very painful), right calf (soleus) barely tight, right big toe pad
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9:30 AM

- 2% milk



Food

10:30 AM

- green tea
- 5 eggs + english muffin + honey
- banana
- some blue corn chips


Food

1:30 PM

- small amount of 2% milk
- quarter watermelon
- banana



Session: Afternoon

4:30 PM
- strike: flat / heel->toe

run: speed work: 5.8 mi in 1:05:19
- strava: https://www.strava.com/activities/767000087
- 6 x 800m, short rest (~2 min it seems like .. i did another one when i felt good)
-- first 800m was a PR: 2:27 (-5s)  .. also, the first one was actually 900m
-- i didn't actually try for a PR, though I did run hard and try to maintain sub 5 or low 5 min pace.. so that's awesome
- bunch of 100's
- 1 x 400 (almost all out - 1:06)





good quality session.




Food

6 PM

- 2% milk



Food

9 PM

- propel
- PUMPKIN BISQUE SOUP from whole foods.. OMFG OMFG OMFG. 
- some stacy's pita chips
- 1 x veggie egg roll



Food

11:30 PM

- 2% milk
- chocolate 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 @ 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


Quote from: adarqui on October 28, 2016, 07:06:27 pm

US road records

https://www.usatf.org/statistics/records/view.asp?division=american&location=road&age=open&sport=LDR

LOL , just noticed this

12 hr.   159,236 m   Zach Bitter (28)
24 hr.   277,542 m   Mike Morton (40)
48 hr.   414,148 m   Phil McCarthy (42)

Lol, first guy completed ~4 marathons in half a day, 2nd one ~6.5 marathons in a day and third one ~10 marathons in 2 days!

Alternatively, the first guy did 1600 100m runs in 27seconds each, consecutively, without 1 second of rest.

What is this i don't even

bro stop.. you are depressing when you break it down like that...... lmfao!!!

jk

so crazy.

this coach hudson dude posts lots of nice videos..

www.instagram.com/coach___hudson/

and alot of this dude, who is crazy fast:

Parker Stinson

Parker is a 9 time All-American and notched two 3rd place finishes in the 5K at the NCAA championships. With impressive collegiate personal bests of 7:51 in the 3K, 13:28 in the 5K, and 27:54 in the 10K

www.instagram.com/whisk3rzz/

http://www.hudsoneliteco.com/recent-news-1/2016/7/20/parker-stinson-is-coming-to-town

https://static1.squarespace.com/static/548df92ae4b0b57ba1886a66/t/578fe1c015d5dbcc83230965/1469047268537/?format=2500w

there's a ton of hype for huddle at the NYC marathon on nov 6 .. curious to see how she does.

<a href="http://www.youtube.com/watch?v=6icUaIUn1cM" target="_blank">http://www.youtube.com/watch?v=6icUaIUn1cM</a>

molly huddle has lots of nice tidbits on her ig.

the final out:

<a href="http://www.youtube.com/watch?v=_J9AP1-z-a4" target="_blank">http://www.youtube.com/watch?v=_J9AP1-z-a4</a>

 

ya what an amazing way to finish it.