Adarq.org

Quote from: adarqui on October 23, 2016, 04:07:06 pm

major PR's!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126171/#msg126171

unofficial: 18:48 5k

pace: 6:01 min/mi (probably sub-6 if I didn't get wrecked due to "course officials" on the turnaround)

3-mi: 18:04

official: first 1st-overall-finish!!

Can't be sure but I think your beard qualifies for a PR too

hmm.... good point! hah. 

it hasn't been this long, in a long time.. every time I want to cut it I just think, it looks too beast/mountainman-ish and I keep it.. I am starting to get annoyed of it though.

2016 beard

pc!!

RACE DAY!!!!!!!!!!!!!!!!!

only slept ~3 hours last night.. but still ran great/feel good today. nice.



10/23/2016

Bio: Morning

last night's sleep: ~3 hours
last night fell asleep: ~11 PM
- actual fell asleep around 1 AM
- woke up around 3 AM, took another hour or so for me to fall asleep again
- brutal
- brain racing
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = 2 toenails turning black, bottom of right big-toe "burning" (calleous, from jump rope i think)
standing desk (when on computer): not much
feel = great but tired
water = alot
mosquito bites: 2



Food

5 AM
- in this order:

- banana
- lots of watermelon: a decent sized ~quarter
- plain english muffin



Session: Stretching

5:30 AM

- very light, hamstrings/quads/calves



Session: Morning Race

6:30 AM

warmup: brain tired from lack of sleep, body feeling crazy explosive
- body felt so explosive that it made me not care about being tired

race: 5k+ (3.3 mi) in 19:43
- strava: https://www.strava.com/activities/753546579/overview
- 7 AM
- behind someone on the starting line ... whatever.
- it's absolutely nuts how fast I get out, with so little effort.. after 10 strides I turn my head around and everyone is smoked.. this seems to happen every time lately. It would have happened last race too but I slowed down alot to maintain pace with the top guy. Kind of interesting..
- First ~1.5 miles I was ahead by "alot", couldn't see people near me when turning my head...
- EDIT: I actually kept looking back for the first 0.5-1 mile.. I slowed down, was hoping some people would just "show up".. but eventually I was just like - F it.. im going to just maintain a decent pace and if someone catches up, they catch up. It's soooo weird looking back in a race, when you're in front, and wondering where people are.. I literally think, am I going the wrong way? lmfao.
- but that's when everything changed!!! lmao.
- NOTE: confusing because there was simultaneously a 5k and 5 mile race going on......
- the people at the 5k turnaround area confused the hell out of me and I ended up running an extra ~0.1 mi .. I was literally running backwards going "duuuuude where do I turn for the 5k?!?!". I went probably ~0.5 mi past the turnaround, then had to run back and now catch up with the second place kid (14 year old, pretty fast, h.s. XC kid) who was also confused but making the proper turn. I confused him by not making the proper turn.. but there were no signs - and it was a really weird turn - a complete u-turn on the same side of the road (in the next lane). The people were apparently supposed to be holding up signs: "5k turn here".. but they weren't. The race director told me this after the race, when I mentioned it to her. It's all good, I wasn't mad or anything.. but it was very confusing.
- So anyway no we're mostly running side-by-side.. He tried "drafting behind me", so I kept swerving and I think he got the point and ran along side.. He tried to lose me quite a few times but I matched his pace and he'd back off.. I think he was "testing me". It was pretty cool, it was a legit race. Anyway, as we were nearing the final ~600m, he actually said to me "man it's been a great race" and we talked.. haha.. so we stayed side-by-side until the last ~100m when you could tell we were both saving energy for a final kick ... so we both go, and I managed to recruit all of my speed work.. I was really flying.. Ended up going from 5:55 pace at that instant, to 3:30 pace by the finish line.

So I ended up getting first overall!!!!

- official time: 19:43

- unofficial strava time: (3.3 mi) 18:48   
- unofficial garmin time: (3.3 mi) 18:48 
- unofficial endomondo time: (3.3 mi) 18:42 
- first 1st place overall race finish 

lool.

- splits: 5:49, 6:19 (the slowdown/confusion issue), 6:04, rest: (0.3 mi) ~5:33
- pace: 6:01 -> after that debacle, still almost sub 6 avg for the whole thing...... that's sick.. so basically, i hit sub 6 avg for 3.1.


"dude where do I turn around for teh 5k!!!".. you can see it here lmao!!





solid sprint at the end:



so, pretty happy.. was an awesome race.. my first REAL race - where I actually raced someone.. felt as good as I thought it would. competition++.



I was hoping there would be a 17:xx person there .. Was hoping to try and match a faster pace. Man I think i'm there (or close) right now.

Apparently people really enjoyed the sprint finish between me & the 2nd place kid .. several people told me they enjoyed that, it was awesome, we looked like we were going so fast etc.. that's kind of cool.

By far the coolest thing was seeing my mom's facial expression when I told her I won first place overall, and showed her my trophy.. she absolutely loves the trophy, it's really sick. She was so surprised but happy.. haha. She's starting to realize i'm not kidding when I say I might eventually (several months away) start winning all of these local races.

Trophy:







My nappy headed swag after the race:





Also ... I didn't sweat at all. LOLOL. Was nice and cool (sub 70 F).

Some little 10 year old kid came up to me and asked me all kinds of questions after.. I was like a "pro" to him. It was his first race and he got 2nd in his age group (for 5k) - and he ran in basketball shoes.. It was pretty hilarious.. but you can tell he's competitive because I saw him sprinting it out with another 10 year old for teh "photo finish".. Cool stuff.



Food

7:30 AM

post-race food:
- banana
- 2 x cookies (solid)



Session: Morning

9:30 AM

jumps: submax
- got legs loose, then
- 4 SLRVJ's each leg

here's an L-SLRVJ:



actually happy about it.. legs felt ridiculous.. just didn't want to push them, was scared HEH!! (scared of hurting my heel for example).




Food

10:30 AM

- 2% milk
- banana



Food

11:30 AM

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



Food

3:30 PM

- blue corn tortilla chips + hot salsa



Food

6 PM

- 2% milk



Session: Evening

7:30 PM

jump rope running: 3.2 mi in 48:05
- pace: 14:46 min/mi
- pushed the jump rope pace HARD .. very fast to crazy fast
- pretty tough session
- did 5 laps instead of my goal of 6 .. stomach was gassing up starting in mile 4 and continuing into 5



Bio

injuries: welt on my right index finger from jump rope, bubbling up.. eek eheh




Food

8 PM

- 2% milk
- banana



Food

9 PM

- 2% milk
- tart cherry juice
- 1/2 roast beef sandwich
- some stacy's pita chips



Food

10 PM

- oatmeal + honey

---

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

Quote from: adarqui on October 03, 2016, 09:22:01 am

olympic 1500m runner doing some MR tuck jumps:

Random as hell but...I have those same shoes. Nike Pegasus 32s. (actually have 3 pair lol) Theyre super comfy. Definitely recommend for you guys who run. Kinda cool to see someone that elite wearing the same exact pair i wore to work the other day lol!

hah nice.. ya he is cool. Him and his whole NZ/AU crew posts lots of good videos.

also.. u r a smeakerhead arent u? u have tons of shoes.

i think i will eventually become a sneakerhead for track flats.. I absolutely love these shoes. They are also so much more pimp (IMHO) than normal shoes..

www.instagram.com/trackspikesusa/ <- some beautiful shoes on there .. and they dont even highlight them properly, like real sneakerheads do.. Need better quality pics/lighting and moar shoes. I haven't found an equivalent "trackflatsusa" hehe.

pc!

WEIGHT: ???
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up
row x 1 min; joint circles; row x 1 min; walking sprint mobility stuff

- row x 2000m in 8:25.6
humbling. got this only in the second attempt; went out WAY too hard in the first attempt, ~1:45 pace, knew by 500m that i would not be able to finish. stopped, rested a bit, regrouped, and tried again a bit more modestly. had a negative split (4:20/4:05), which is good. but man i have a lot to learn about the rower.

i have to try one of these again - one day.. i remember using one way back but can't remember at all how it felt. seems fun / brutal.

- card circuit x 9
-- push ups
-- leg lowers
gassed, meant to do a full rummy hand (13 cards) but just ran out of steam on the push ups.

- stretch

thinking about new goals for pakistan. dunking, jumping, and sprinting are going to have to take a back seat for the next while because i won't have easy access to a court or track. i don't really want to switch to full-on strength training, although that's tempting, because i think i'm still going to be on the road a lot and want to be able to feel like i'm working toward something even then. and i've neglected aerobic training for many years. so instead, i think it makes more sense to pick some more aerobic or "fitness"-type goals.

here are some possibilities:

- C2 tests: 500m in 1:29 (baseline 1:41) and 2000m in 6:59 (baseline 8:25.6)
interestingly, i'm much closer to a respectable time on the 500m than 2000m.

- deck of cards workout for time: clubs=air squats; diamonds=push ups; hearts=leg lowers; spades=band pull-aparts (would need a baseline for this, no idea how long it would take, push ups would be the limiting factor)

- double unders x 200 for time; single unders x 30 mins for turns; criss-cross double unders x 10

- burpees x 5 mins for reps

- turkish get ups (or sandbag get ups if/when i can fix myself up a sandbag) x 10 mins for reps

- pull ups for reps

- army physical fitness test for score (perfect 300 is 77 push ups, 82 sit ups, two-mile run in 13:18)

any other thoughts? it really helps to have goals or targets, if i'm aimless then training tends to slacken. none of the above does much for power, limit strength, explosiveness, or speed. thoughts about what i could do in limited space on those fronts? adarq in particular, i'm curious what you found helpful back in your vert days that didn't involve ME RVJ. box jumps and depth jumps come to mind, but those are hard to progress, really. if there's some way to measure vert i could add SVJ to the mix? at least try to let it not regress too far?

when i'm in islamabad i should be able to continue doing barbell/dumbbell work, but as i said i think i'll be on the road a fair amount. met with boss today and he's already planning for me to go to karachi and lahore in the next month or so.

You listed lots of solid stuff to do in small spaces.

As for aerobic/anaerobic fitness, Jump rope would be my goto. Then treadmill if possible, then finally the rower. Just because of the "impacts" of the first two. I still like the idea of the rower though, sounds dope.

Everything else you listed (high rep bodyweight calisthenics, other than high rep pullups) is cool but also sounds like it could be quite draining. I *personally* like low tempo calisthenics with proper recovery. I know you would also be using it for conditioning BUT, from my experience, it seems more effective to utilize traditional cardio (jump rope, running, rowing) for improving aerobic/anaerobic fitness, and then using calisthenics to focus on strength / improving weaknesses.

A good example of that would be:
- controlled {walking lunges or bodyweight squats} for volume VS a circuit of all kinds of squat/lunge variations of ~10 reps each @ high tempo
- the latter almost seems to become sensory overload .. as for myself, it definitely makes me feel alot weaker/slower that's for sure.

Anyway it's not a problem to do high tempo crazy circuits various exercises once in a while, I just think it would be counter productive (to strength/power) if done too often.

If you don't have access to heavy weightlifting equip:
So I personally would focus on calisthenics for strength - controlled (to failure or not) with proper recovery.

As for explosiveness .. like you said, DJ's are solid.. BUT, you can also replace that with MR Tuck Jumps, MR Double Leg Pogo Hops, MR Single Leg Pogo Hops, MR Squat Jumps.. 3-5 sets of 10-20 contacts done at near-max-effort (closer to the 10-20 rep spectrum) to max-effort (closer to the 5-10 rep spectrum). In addition you could definitely just get in some Broad Jumps, SVJ's or 1-2 step RVJ's just to get the movement in - if you have space.

So you could do something like:
- solid warmup
- reactive work
- finish with a ton of cardio or strength

or

- solid warmup
- cardio
- reactive work

or

- solid warmup
- strength
- cardio

So, some thoughts on just general programming. For strength, I like the controlled calisthenics exercises (progressively making some of them more intense over time) with proper recovery. For explosiveness/reactivity, I like the MR reactive work & variations of normal movements (broad jumps, svj's, squat jumps, drop step jumps etc). For aerobic/anaerobic endurance, jump rope/treadmill/rower will get it done etc. And if you can get in some sprint sessions out on the streets (if it's safe? or if it it's not crowded?), getting in some freestyle sprints/runs outside would be very beneficial.

As for measuring the MR exercises .. that's tough. People with jump mats could measure GCT's and such.. It almost seems like we have to go by feel for those exercises, unless we purchase some kind of vert device + app.. that could give us valuable data.

my 2 cents for now.. hope some of that helps!!!! lmk.

pc!!

i asked him a question based on his lack of sponsorships:

adarqui:
The fact that you don't have any sponsors baffles me.. what would you need to do (or run) to get sponsors? I mean do you simply not run fast enough? In the US, you run at the elite level in 5k, 10k, half -> if i'm not mistaken.. your 5k is sub 13:5x which is NCAA D1 championship level (and pro), 10k is 29:xx which is also NCAA D1 championship level (and pro).. and your half marathon is olympic trials qualifier level (sub 1:05:00).

his reply (really great) .. he's one of us:

El Coyote Loco17 minutes ago
adarqui Well, ok so I met a representative from new balence at running camp last month and asked how I liked the shoes I was wearing. We talked for a bit n I asked about sponcerchips, he said well you need to be placing and even winning some races, and their not looking to sponcer anyone right now due to the fact they invested in some athletes already. Basically Im thinking he means that ill need to place 1,2or3 in some big world major marathons like New York City of which ill need to run a sub 2:10 to be accepted into the eliete feild, much of the kenyans n ethopeans are the choice to be sponcered bc there are alot of them to run sub 2:07, for an american, theres galen rubb, meb kafleski who are in that league. So as for times go, Ill have to run 13:00 low 5k, 27:30s or better 10k and a solid 2:08:00 marathon. Thats basically what he seemed to mean. So ill have a while to go. And as for usefull info that athletes can give to the public, well they dont know much about health or anything outside of running it seems, Ryan Hall obv had no knoledge of nutrition n diet, he just did what his sponcers told him to do and he was just an amazing athlete but quite a quiet person n not a great speeker. Im here on youtube so I can get my voice out and help other people because frankly there isnt a really pro athlete that would take it to this level under the social radar to have a direct contact with the people who make this sport happen. I can relate to the masses because I was one of them, not at all a fast runner as a kid and an ok runner in college, I want to teach peoole these methods of training that will mostely work for an ordinary person who wants to work hard and be paitent for 15_20 years before they get to that level, but unfortunately for sponcers, there is no money in a slow process, they just want win win win, like a fad diet that makes you louse weight fast but doesrnt cure your binging eating disorder on crack foods. Im all about lifestyle, create the lifestyle and you will have a long healthy athletic carrier.   No drugs

his spelling is a bit wrecked but whatever. 

more strava data/integration

http://veloviewer.com/athlete/15557254/summary

strava is my #1 now.. very nice site.

https://www.strava.com