Adarq.org

I've been thinking a lot and I came up with a pretty ballin idea.

I'm thinking about joining the Air Force reserves and get into the air traffic controller job.  The base is right at the syracuse airport which is convenient and hopefully I could get and job there while I'm serving.   I would take a year to get in shape seriously and I would have until I'm 30 to get in.  Pay starts at 123k a year so byaaah.  I have a few other options but this one seems the best for me.

damn! pretty cool. that's a big decision.

31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

passing out candy to little rugrats while dodging mosquitos.. not my favorite holiday.. lulz!!

happy halloween mayne.

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  , 120 x 7  , 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4

 2nd set of 120 x 7

sick work on those PR's.. those sets looked solid as usual.

and then just a *normal* sick dunk:

epic pass.. also, epic comment on that video:

RACE DAY!!

10/30/2016

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~11 PM
- rough sleep .. woke up a ton of times to pee
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = 2 toenails black, right big toe pad a little painful
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

5:10 AM

- banana
- quarter watermelon
- english muffin



Session: Morning

7 AM
- rain and wind

warmup:
- right calf pulled right away ...... was very odd.. then it disappeared completely.
- was easily fast during the warmup, felt good

race:
- strava: https://www.strava.com/activities/760589603
- gps results: 3.07 mi in 18:53
- official race results: 18:43.6 (-21s)
- splits: 5:36, 6:28, 6:26, rest: ~5:00
- ^^ I tailed the winner for ~0.5 mi, right behind him, then he started pulling away .. which is crazy because, he probably ran a ~5:15 mi for his first mile, but finished at ~5:45 pace.. I was hoping to just pace the entire time at 5:45 instead of going crazy really early on.. but i'd be curious to see what his actual splits were.. he must have had at least one mile over 6??

- more info in the previous post!
- very brutal effort, was dead after a mile .. so many turns, kept having to re-accelerate.. also just didn't feel fast early on, even though I was moving pretty fast in the first mile.. mind played tricks on me.
- battled very hard for 2nd place
- and the guy I battled, is a friend i've only met on the internet (until this race), through Strava.. how cool is that?



Food

9 AM
- at the race

- banana
- plain bagel



Food

10:30 PM

- 2% milk
- green tea
- banana



Food

1:30 PM

- 4 x pizza
- 5 x chicken wings
- some ficcacio bread



Bio

injuries: earlier + 2nd toe hurting real bad -> seems like i'll have another black toenail.. think it's dead.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

movement/recovery: 4.8 mi in 1h:08m:43s
- max speed: 15.3 mph
- mixing all kinds of things: backwards running, lateral shuffles, carioca shuffle, low running, light running, and marching straight leg hamstring kicks/touches
- backwards running and the straight leg kicks made me feel really good
- i felt so good that i decided to do a few sprints at the end.. very easily hitting sub 5 min/mi pace
- i pushed it on my very last one just to see how it would go: ~514m @ 1m:31s / 4:50 pace





Food

9 PM

- 2% milk



Food

10 PM

- 2% milk
- propel
- 2 x 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

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


Hell yea man! Thats damn good!

thanks mayne!!

nice form on these sled drags: