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.

 

Man that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.

ya, first out of everyone that ran the 5k ..

Excellent job with the competition. That jump looked good too.

Keep them PR's coming
  

thanks alot man!!

ya my legs actually felt really good.. very light/bouncy, but lacking some power. only did a few jumps though, didn't want to do anything stupid.

ya i hope to keep the PR's coming .. need to stay healthy -> trying. 

pc!