Adarq.org

some mcmillan running stats:


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


crazy for ~13:00 5k.. look how fast those predictions are for the shorter distances too. flying. 

http://www.slowtwitch.com/Training/Running/Concrete_or_Asphalt__4793.html

I haven't posted in a few days so I only just saw all your PBs and trophy. Congratulations!!!

thanks alot man!! about to sign up for another 5k this weekend 

ya that trophy is dope.. still happy about it :F

10/24/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = 2 toenails black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- banana
- plain english muffin



Session: Morning

9 AM
- shoes: nb 5000v2
- didn't push it HARD

warmup: felt pretty good
- easily hitting 5:30-5:45 min/mi pace

run: 2.01 mi in 12:09
- splits: 5:49, 6:11
- should have been to sub 6's, know where i messed up in the 2nd mile, feh.
- tried to stay relaxed and still get two sub 6's

I love the speed breakdown graph from stravistix:




finisher: 4 x ~210m
- only the last one was ~80% or so of a sprint:
- last one: 33s
- max speed: 15.7 mph
- going to extend out my speed work finishers to ~210m instead of ~100m.. This way I can keep pushing my finishing speed work until I can hit "easy 60s 400's" .. need to get back over 16 mph next time though .. i don't care if i build up or what, but need to keep getting over 16 mph and eventually hitting "easy 17 mph".. etc.

a ~60s 400 needs to be easy for me.. Right now, it definitely isn't. BUT IT NEEDS TO BE. 






Food

10 AM

- 2% milk
- banana



Food

12 PM

- 6 x eggs + english muffin + asiago cheese
- lots of watermelon
- sweet green tea



Food

2 PM

- 4 x bananas
- 2% milk



Session: Stretching

4:30 PM

- stretched quads while at the grocery store (waiting for a sub, waiting in line to check out, etc) .. actually got a bunch of stretching in.. haha



Food

5 PM

- watermelon juice



Session: Evening

7 PM

speed work: fartlek style with jog back recovery
- I tried to PR 800m & 1KM while running my ~1170m distance.. fail by ~1-2s
- ^^ if I try to PR 800m and 1KM separately, which I will try to do soon, I will definitely get it (if I feel like I did tonight)
- i'm just holding back too much because of the extra distance, which adds time.. if I sprinted 800m/1km out at the end, i'd get it.
- most notable: 0.73 mi (1174m) => 3:42 (5:05 min/mi pace)
- also had a ~400m in 1:10



good stuff ^^



Food

8 PM

- 2% milk
- banana



Food

- huge spinach salad: 9 oz spinach, lemon, olive oil, mixed nuts, asiago cheese, stacy's pita chips, 1 avacado
- soooo good.



Session: Stretching

10:30 PM

- hips were feeling very tight.. stretched quads hard, and they feel alot better now
- also stretched hamstrings

---

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

misc nutrition!

<a href="http://www.youtube.com/watch?v=gowFufckfc4" target="_blank">http://www.youtube.com/watch?v=gowFufckfc4</a>

Quote from: adarqui on October 23, 2016, 02:47:50 pm

Quote from: Leonel on October 23, 2016, 07:46:48 am

Best accessory exercise for this problem imho: back extensions.

x2 back extensions are so underrated

Quote

Since I've started doing them my back/core has never been a problem again during squats.

 

Thanks fellas. I picked up a back extension bench tonight. Feeling pretty good.. got a nice deal for it Here is the amazon link .. Listed as $350 USD on amazon got it for $90 AUD which is about $69 USD and it looks pretty much new! So now i gotta figure out how to program it.. i guess i will start conservative and build up .. woohoo, hope it works.

photo

damn that looks like sturdy. looks like a really nice one..... sick.

I got one way back that turned out to be too flimsy, so I can't really use it.

shud i use it flat or 45 degree? And how many sets / reps to start with? I will do it after squatting 3x a week, sound ok?

start with 45 deg .. do ~3 x Almost-Failure to start with .. just nice and controlled reps, not over-arching your back .. keep the spine neutral, glutes/lower abs activated etc.. really squeeze teh glutes at the top.

and ya after squatting is fine.