Adarq.org

mo farah looks like he got fatter.. eatin` good after the olympics.

someone trying to go from 'couch to marathon' in 1 month.. eek.

https://www.reddit.com/r/firstmarathon/comments/5a3vb7/errvicious_c2fm_n_1_month/

trophy is dope

ya.. the pumpkin head dude looks pretty scary (especially with the dead leaves backdrop), which is pretty cool... makes it even more legit.

congrats!

thanks alot man!!

2nd overall at this halloween 5k.. 18:43 official  .. unofficial was actually not even a 5k, 0.03mi short (3.07 mi). So I don't have an unofficial time.

official: http://accuchiptiming.com/images/Age_Group_Results-Spooktacular_5K.htm
strava: https://www.strava.com/activities/760589603



this was by far the hardest 5k/3.1 mile run i've ever done.. it was absolutely mind numbingly brutal... mostly because of the "turns". Anyone who follows my journal knows, I absolutely hate turns and they always slow me down significantly.. Look at this course from my gps data:









The dude who won it ran ~17:43 I think .. he was pretty jacked, lots of muscle. Apparently he's an 800m runner for TCU ?? That's what people told me. Anyway I kept up with him for ~0.5 mi then he started pulling away slightly, then he lost me by quite a bit by the first mile. I really should have tried harder to keep up with him, but I was thinking about getting #2 at that point.. lmao!!

I remember the exact moment he lost me: it was going up a "hill" (like 2 degree incline, that's a hill to me).. i slowed down tremendously when I hit that part of the course.

I actually thought I was running slow at the start of the race.. turns out I was running mostly sub-5 to low 5's (<5:10) for ~0.5 mi.... so i'm actually shocked at that.

In the next race, i'm going back to my saucony's.. I felt "mushier" in these nb's.. I guess I just like the feel of flats so much more than regular running shoes. If I feel mushy, it effects me bigtime.. so i'll go back to saucony's next race and see what happens.

Finally, some dude I met on Strava (never met him IRL) actually battled me at the end for 2nd place.. how cool is that.. After the race i'm like, dude we know each other on strava.. lmao!!

My final kick was solid .. went down to ~4:30 pace for the last ~100m+ or so.

My trophy is kind of pimp:





I'll stick some more photos in this post, as I upload them.. got a few more to u/l.

Quote from: adarqui on October 29, 2016, 09:50:20 pm

Quote from: ChrisM on October 29, 2016, 09:36:59 pm

Damn KF is JACKED in that pic! KF what were you weighing in at there if you remember?

he was ~180 i think:

http://www.adarq.org/progress-journals-experimental-routines/kingfish/msg125814/#msg125814

beast.

Shesh. I definitely dont look like that at 180. He looks thick AF. I would have guessed low mid 190s. damn.

ya and you look big too.. KF is a freak. lmao.

Quote from: adarqui on October 29, 2016, 03:36:47 pm

Quote from: Leonel on October 29, 2016, 06:09:56 am

Hey maybe that's a dumb question but sometimes I have a hard time distinguishing between pain due to muscle soreness (stiffness) and actual soft tissue, joint related pain. How do you that? ^^

nah not a dumb question.. i wish i had a good answer though :/

in general, i think soft tissue/joint related pain lingers around longer without getting better.. so there's that, at least. ie, calf soreness vs calf soreness + achilles pain. Calf soreness will go away, achilles pain will linger around longer. So unless we do something really crazy (like out of nowhere high rep heavy squats), soreness that doesn't go away for like 4+ days is probably a bad sign.

there's also the fact that muscle soreness can "disappear' after we warmup.. but joint issues/non-muscle tissue damage should still give us some signs that something isn't right. ie, after warming up really good, then going to squat, and our hip feels really achy.. and then we slowly try to work into it and get the pain to disappear - which it may or may not.. and then we just continue squatting. That's probably a bad idea -> body is telling us that there's a problem. Also calf soreness vs calf tear, soreness will disappear after warming up, the tear will keep telling you it's there.

so I guess pain after warming up is a pretty good indicator of a potentially worse problem.

I wonder if there's some other tricks like, "if you ice it for 15 minutes and it still hurts, it's a problem" .. hehe.

There's also the thing that happens in my brain, where: "I know it's bad, but I don't want to admit it to myself".. I guess that's a great sign of something being a tear/tendonitis/joint injury.. I know for a fact that I mostly get those thoughts when something bad is going on. Those conflicting thought processes are basically an alert.

i dno, i'll have to think more about it for sure.

pc!!

The thing is being properly warmed up can also give you a false sense of security at least it was like that with my knee tendinitis type pain. The pain/achyness would go away after a good warmup only to hit me hard the following day.

ya true.. i'll take soreness over achyness any day. aches always scare me, because i can see those things developing into injuries if i'm not careful.. ie an achilles ache, hip ache, elbow ache.. i'd much rather have calf soreness, glute soreness, quad soreness etc. The closer it is to the insertion/origin, the better the chances of it being more of a real problem.

REST DAY!!

wanted to wakeup at 5 AM but, after speed work it's really hard for me to neglect sleep.. I just disable my alarm and pass out, sometimes subconsciously. tehe.. it's a good thing though I guess.



10/30/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left calf slightly tight, right forearm / wrist / hand, right lower back slightly, left upper back stinger (randomly, mostly early on, very odd)
injuries = 2 toenails black, right big toe pad a little painful
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

7:30 AM

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



Food

10 AM

- 2% chocolate milk



Food

1 PM

- quarter watermelon
- 6 x eggs + english muffin + asiago cheese
- banana



Food

5 PM

- big spinach salad: 9 oz spinach, lemon, olive oil, 1 x carrot, asiago cheese, stacy's pita chips, avacado
-- couldn't finish it.. stuffed
- 4 x banana
- 2% milk



Food

9 PM

- oatmeal with honey
- 2% milk
- 2 x banana



10 PM: race tomorrow! feel good right now.. a few aches and weirdness but overall, body feels strong. need to sleep soon!!

going to wear my nB 5000v2's tomorrow.. curious to see how i run in them, in a race (i did my first official sub-20 in them a long time ago).

---

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


<a href="http://www.youtube.com/watch?v=7aTRTvo2ouo" target="_blank">http://www.youtube.com/watch?v=7aTRTvo2ouo</a>