Adarq.org

just stumbled upon this pic, physique looks strong

frank devar

DIED. LMFAO!@$@!$O!@$O ^^^^^^^^^^^^^^

dead. fatigued.

10/27/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11 PM
wakeup = 6:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings barely
aches = right forearm / wrist / hand
injuries = 2 toenails black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6:30 AM

- 2% milk
- green tea
- banana



Food

9 AM

- big bowl of cheerios + 2% milk + honey
- orange juice



Food

11 AM

- 2% milk
- banana



Food

3:30 PM

- stir fry: 2 x potato, 2 x carrot, 4 x serrano pepper, 1/4th sweet onion, mixed nuts, olive oil, kalamata olives, garlic, salt/pepper, avacado & goat cheese at the end
- water w/ lemon



Session: Evening

7 PM
- shoes: nb 5000v2's

jump rope run: ~1.8 mi and then my jump rope ripped in half!!!!!! 
- strava: https://www.strava.com/activities/757961037
- 1.8x in 20:20
- pace: 11:05 min/mi
- that's nearly 2 minutes/mile faster than my previous best jump rope running.. could it be the shoes?????
- i was really moving fast .. running fast AND spinning the rope fast .. so seemed pretty epic

unexpected speed work: light jog recovery
- strava: https://www.strava.com/activities/757961040
- just a bunch of stuff while trying to stay very relaxed
- turned out REALLY good
- mostly low & mid 5 min/mi paces everywhere



decent!!

i really need to do more RELAXED speed sessions where I just try to get in tons of 100's, 200's, 400's, 800's etc.. I mean I need to be able to turn it on and off at will, and recover during my light jogs. I shouldn't always need a protocol of say 8 x 400m etc.. i should be able to do 100 x 400m if need be.. as long as i'm staying relaxed and not 'forcing' the speed.



Food

8:30 PM

- 2% milk
- banana



Food

9:30 PM

- 2% milk
- 4 x banana
- 2 x high fiber instant oatmeal + honey



Bio

soreness: shoulders
aches: top of right foot feeling a little funny, ~1.5 hours later, right hand/forearm



maybe it's good that my jump rope broke.. right forearm/wrist has been acting funny lately.. and shoulders seem perma-fatigued.

---

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=u7cCnH5NY08" target="_blank">http://www.youtube.com/watch?v=u7cCnH5NY08</a>

ya seriously.. what a slob. hope he was removed from the stadium.

brenda martinez instagram tidbits



bmartrun I take my recovery days seriously. I allow my body to rest for the next workout, so that I can adapt to faster paces. I sleep between 8-10 hours a night and nap between 2-3 hours a day. Rolling deep during nap time.



bmartrun @just_in_time12 NB has lots of different styles. You just need to try them out for yourself. I wear @newbalance 870 V3 for training & 800 V3 spikes for racing & RC 1600 for workouts



bmartrun 4x mile (3:00 rest) Splits: 4:58,4:58,4:54,4:55 Wore @nbrunning RC1600 #teamnb #vigilante



bmartrun Team warm up. Great day for a speed session. (8x400 meters down hill sprints)



bmartrun Workout at San Gabriel bike trail. (3x1 mile & 3x1k) Wearing the @newbalance RC 1600. What's your workout today?
- bmartrun Done with the workout. Splits were: (mile) 5:02,4:59,4:59 (1k) 3:01,2:58,2:56



bmartrun Sunday Speed Session at Mills Ave. Downhill (3x500,300,200)
- bmartrun @kristina_brown 500m (4min), 300 (3min) 200 (3:00) jog back up hill after every interval and start over 500,300,200.
- bmartrun @adriana_6482 I love racing in the RC5000. I broke them in right away. Maybe do some strides before you race in them. I race all my road miles in them.



bmartrun I love running in Big Bear Lake. Time to get my @newbalance winter gear out. Increase speed & power by doing all out up hill sprints once a week on a recovery day. #800m #1500m "photos by dizinno"



bmartrun First workout of the week. 4x1 mile repeats 3:00 min Rest 4:49,4:48,4:50,4:50 #1609m #1500m #800m #teamNB @newbalance I warmed up in the #880v3 & did my workout in the #RC1600



bmartrun 15:25 New PR #carlsbad5000 #teamNB @newbalance Wore the RC 5000



bmartrun @giulia_giorgi for speed workouts I wear the @newbalance 800v3 spikes. The first shoe in the pic. For long runs I wear 1600 racing flats and for strength intervals like mile repeats the LD 5000 spikes.



bmartrun Longest Run Ever 14 miles 6:18 avg #teamNB #freshfoam #NYCZante #Anaheim



bmartrun Recovery day with "All OUT" uphill sprints. Never neglect the speed. There needs to be a purpose to every training day. @newbalance #NYCZante #newbalanceXCsocks
- bmartrun @grassrootsathletics I did 6x100 meters. 11 miles total for the day.



bmartrun 4 mile Anaerobic Tempo 20:19 This is my fastest tempo in January. The start of my Pre Competition Phase. I've noticed ever since I started running my long runs at altitude in Big Bear Lake my lactate tolerance has increased therefore I'm able to adapt to faster paces at sea level. #levelhigh #trainlow #newbalance #teamNB #workoutwednesday #nightworkout



bmartrun Picture from 2014 Carlsbad 5000 @diegoestrada831 ran 13:31 & I ran 15:24. Can you guess who that is taking a picture of us? Coach Vigil said "In today's post-collegiate system, athletes are too coach-centered, or coaches will not let the athletes develop individuality and independence. I think this is wrong".
He has taught Diego and I to think for ourselves and always be prepared even when a coach isn't present. Diego is a perfect example that a coach doesn't need to be there to have success. He won the 2015 USA Half Marathon Championships in 1:00:51 yesterday. Go ahead and give him a follow @diegoestrada831
#vigilantes



bmartrun STRENGTH=SPEED Teammates putting in the work last night at APU Track. Thank you for having the lights on. Finished their workout at 10pm. I was already sleeping and exhausted from my long run at altitude earlier in Big Bear Lake. They had an 800 specific workout last night. It started with an all out 400 meters, as fast as they could go! @borisgump800 (46.2), @dannieguerrero (50), @dalannez (55.3) Then they took full recovery & the fun began. Learning to run with heavy legs! They race at the Sun Angel Classic this week & next week @themtsacrelays #lactatetolerance #bigbeartc #livehigh #trainlow #nightwork #theyareready



bmartrun Lactate Tolerance workout went very well for everyone! 400's at Cal Poly Pomona Track. I thought I was running slow but it was just Boris running a 46. Took us 20 minutes to start the cool down. Ready for #PreClassic Welcome to the group Santi! #BigBearTC #exhausted #hungry



bmartrun 😴🐱 Great nap before my night workout. On tap today: Mile repeats with a tag of course. #boots #rescue



bmartrun Trained in the heat today. Preparing for Beijing! Having a boy to chase helps! Thank you @santi.g9 5x1k 2:56, 2:56, 2:52, 2:51, 2:48 TAG 2x200 25.89, 26.75 #alwaysinbeta #teamNB #bigbeartc



bmartrun 330 days ago I started training for my 2015 outdoor season, October 2014. My journey took me 2,865 miles recorded. 130 hard workouts, 12 pairs of 880V3 New Balance trainers, 4 pairs of 1600 racing flats, 4 pairs of Zante Fresh Foam, 2 pairs of 5000 custom spikes & 3 pairs of 800v3 spikes. I'm exactly where I wanted to be heading into the 2015 World Championships 800 meter semifinal. Injury free & ready to peak! Watch my semifinal race tomorrow at 8:05 eastern time. #Beijing2015 #iaafworldchampionships #800m #birdsnest #TeamNB #alwaysinBeta #teamUSA #vigilante PC: @rossdettman



bmartrun My long runs are the toughest, but the most beneficial. The faster the aerobic thresholds, the faster my anaerobic tempos. Building my lactate tolerance. Dropped a 5:37 in one of my miles. Went by 17:04 @ 3 miles and knew it was going to be a good day. Always count on @borisgump800 pushing the pace. #teamNB #moneyinthebank @bigbeartc The last 2 track season's I haven't been myself during practice or racing. Thanks to @melvintann27 I'm starting to feel like I did in 2013 #BronzemedalYear Thank you Melvin!



bmartrun Today's workout was 5 x 1 mile, I love doing my workouts at the Santa Fe Dam on the roads. I tell myself if I can conquer workouts on the roads the track will be no problem. Here are my splits from today: 4:59, 4:57, 4:57, 4:55, 4:54. Mile repeats are my favorite workout because they are so challenging! As an 800 runner, I crave the strength. Post Workout Core, plyometrics, medicine ball exercises at Pomona Pitzer College.
In Coach Vigil's training philosophy;
strengthen = speed



bmartrun Winners are winners because they do what losers don't want to do. I follow Coach Vigil's plan every day, week, month because I have an unshatterable believe in him. Coach Vigil's workouts at first glance are intimidating but he always tells me to believe that adaption will occur. There hasn't been a workout I haven't been able to conquer after a few attempts. The plan is to always give it your best, even when you don't feel your best! #vigilante #portland2016 #TeamNB #alwaysinbeta PC: @michaelmerchan



bmartrun All I ever wanted really, and continue to want out of life, is to give 100 percent to whatever I'm doing and to be committed to whatever I'm doing and then let the results speak for themselves. Also to never take myself or people for granted and always be thankful and grateful to the people who helped me.
-Jackie Joyner-Kersee

Just had one of my hardest training weeks to date. It has been years in the making, but my body is now strong enough to handle it and this is the way that it will grow stronger still. I'm thankful to Coach Vigil for building me up and showing me how to get better every day. >>>>>>>Workouts for the week:<<<Mon: 10 X 400 @ 64 avg

Wed: 4 X Mile 4:57, 4:53, 4:46, 4:41

Fri: 3 mile tempo 14:59 Tag 300m 39.91



bmartrun Listen to your body. Recovery is key to improving performance and staying injury free. Thank you @melvintann27 I can't wait to return to Boston this week, I will be racing the 1500m at #NBGP on Sunday Feb 14. #teamNB #alwaysinbeta #vigilante #bostonstrong



bmartrun One of my harder workouts today 4x1600m 4:48 average with a 400m Tag in 56 #alwaysinbeta #TeamNB #whywesweat @bigbeartc #notbarefoot #FreeBoris



bmartrun Taking the easy route or even expecting it to be easier, is indicative of more problems to come your way. Learn to love the grind



bmartrun 3rd workout post Olympic Trials. I'm finally starting to feel normal again.
2 mile 9:56
Tag
200m 25.70
200m 26.18
*Weather 78 degrees, 75% humidity
Sometimes the best thing you can do is not think, not wonder, not imagine, not obsess. Just breathe and have faith that everything will workout for the best!



bmartrun Training for 2017 season has begun. 🏃🏽‍♀️💨2nd workout in the books. 2 mile tempo 5:09/5:04=10:13 You would think introductory workouts would be no sweat but Coach Vigil thinks otherwise! No secrets in Coach Vigil's training philosophy, just old fashion hard work!



bmartrun 🏃🏽‍♀️💨💨 2 mile 9:59 #ThursdayThoughts Positive thinking brings positive results, negative thinking brings negative results. The choice is yours! Woke up excited for my workout! 2 mile anaerobic tempo 5:01/4:58 = 9:59. I ran 14 secs faster than last week. I'm pumped about my next tempo. I'm moving up to 3 miles.



bmartrun "Success is striving for perfection, hard work, learning from failure, loyalty and persistence."-Colin Powell
Base training is my favorite phase because I get to train on the roads. Happy with my first aerobic threshold of the season. Avg 5:49 pace. #LongRun #teamNB #livehigh #trainlow



bmartrun We only live once so use it to the fullest. Live, love, give, make a difference and create new memories. #TeamNB
Had my first 3 mile anaerobic tempo of the 2017 training season. Here are my splits: 5:11,5:09,5:08=15:28 I'm happy with my time but not satisfied. I know I can do better!



bmartrun 8 mile aerobic tempo/Long Run (5:42 avg) My last 3 miles were in 16:39. I'm very excited for the 2017 season! 😀
"I believe in Hard work" & it has changed my life! Thank you Dr.Joe Vigil. #vigilante I don't believe in taking shortcuts! #runclean @nyrr

now THIS is a workout i can get behind. was fun to do, i feel great now. will not be mad if the only thing i get better at while i'm here is gymnastic stuff, if i can also stay in reasonable shape and get a few jumps and jumpy-type things in. it's okay to hit the hamster wheel on a lot of stuff.

hah awesome.

ya, lots of fun sessions coming.



also on the broad jumps, just never sacrifice "distance" for "landing deep/nasty".. ie, land more safely, just mentioning in case. Combine-style max effort broad jumps, squeezing out every last inch, can have some excessively intense stress on the knees etc... safer landings preferred.

word!!

i just started growing my beard back in, too. gonna keep it trim this time around but i look so young cleanshaven, or at least young enough that all the ambassadors i met the other night looked surprised when my boss (who's the CEO and knows all the ambassadors and other senior muckety-mucks in this city pretty well) introduced me as a director. it was funny to watch their facial expressions go from blank being-introduced-to-nothing-person-who-i-won't-ever-have-to-remember to eyebrows-up-oh-i-see-okay-then-slight-head-tilt.

hah.

ya properly groomed beard will add like ~10 years.