Adarq.org

Quote from: adarqui on October 17, 2016, 10:23:07 pm

Quote from: Coges on October 17, 2016, 06:24:36 pm

Quote from: adarqui on October 17, 2016, 01:50:31 pm

my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.

ya.. that was the initial plan: dunk, sprint, run.. but i've just been so obsessed with running lately (and some sprinting) that jumps have taken a back seat. I'm definitely getting stronger, bouncier, leaner, faster, better shape etc .. so it's possible my SLRVJ is still fairly decent.

but ya, after a 5k, i doubt i'd have much in my legs.. though, the speed work i'm doing after my 5k's lately is making my legs stronger, for sure.

back when i was jumping alot + running alot, I jumped VERY GOOD after trying to PR my 1 KM's .. but I never jumped nearly as good after trying to PR my 2 mile runs.. so 3.1 miles sounds even worse lmao.

i'll probably do some jumps even if it's just some fingertip touches ... dno tho.. I remember those courts were amazing.

should get some kewl pics at least..

peace!

10/18/2016

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM.
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = ribs slightly (left & right side)
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0




Food

5:15 AM

- banana
- ~3 oz concentrated coffee



Session: Morning

6:30 AM

warmup:
- felt good, lots of bounce from jump rope the night prior

run: 3.1 mi in 31:01
- focused on the first 2 miles only
- splits: 5:57, 6:17 (feh)
- 12 minute test: 6:07 min/mi, 1.96 mi

again, slowing down at turns really kills me.. it's the single biggest thing I think I need to work on. I did a better job at picking it back up in the second mile but, slowing down at every turn takes a ton of valuable time off.

speed:
- 5 x ~97m
- max speed: ~16 mph @ what felt like ~75% effort damn, nice
1. 19.4s (5:50 min/mi) (max: 5:08)
2. 17.7s (5:11 min/mi) (max: 4:42)
3. 16.8s (4:49 min/mi) (max: 4:16)
4. 17.3s (4:53 min/mi) (max: 4:07)
5. 14.8s (4:23 min/mi) (max: 3:47)





i do a decent job at increasing my speed progressively... hehe!



Food

9 AM

- 2% milk
- strawberry smoothie



Nap

10 AM - 12 PM

- absolutely dead.. passed out hard for 2 hours
- not getting enough sleep prior to these 5 AM wakeups



Food

1 PM

- 4 x egg + english muffin + asiago cheese
- green tea
- 4 x banana
- mixed nuts
- cereal with 2% milk + honey




Food

5 PM
- would have been 4 PM but, when i sliced through this watermelon, i knocked over a glass plate and it smashed .. then the watermelon fell on top of it and had glass shards in it.. 
- hehe

- a big quarter (?) of a watermelon




Session: Stretching

6 PM

- stretching quads/hip flexors while walking dogs
- right hip flexor a bit more tight .. need to keep my eye on it



Session: Evening

7 PM
- felt crazy fast/bouncy .. like a spring

warmup
- springy

runs: 2 x ~1158m
- strava: https://www.strava.com/activities/749084188
- ribs/abdomen felt good - no sign of cramping
- was going to do 4 x 100m but, just being careful .. a bit achy in right hip/hip flexor and calves are tight (but also tight in a good way .. felt so strong in them during my runs)
1. 3:49.5 (5:18 min/mi)
2. 3:46.3 (5:12 min/mi)





happy about that !! 



Food

7:30 PM

- 2% milk
- banana



Food

9 PM

- 1/2 ham and cheese sandwich
- small soup
- 4 x banana
- 2% milk



quads/calfs = sore.. lool.

---

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 17, 2016, 01:50:31 pm

my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

TIRED

AS

FU*K.

im wrecked.




10/17/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM.
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate (damn .. VMO and VL's, right especially)
aches = right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0




Food

7 AM

- 2 x banana
- orange juice
- ~3 oz concentrated coffee



Session: Morning

9 AM
- late start..
- really wasn't feeling it.
- felt like i'd cramp up, ribs/stomach feeling weird
- shoes: nb 5000v2

warmup:
- felt dead

run: 2.75 mi in ~18:44
- ~6:50 pace
- cramped up in right abdominal/rib and left rib
- dead by 2.75



Food

10 AM

- big bowl of cheerios with 2% milk
- 2 x banana



Food

2 PM

- ~5 oz spinach salad with avacado, lemon, olive oil, mixed nuts, asiago cheese
- green tea
- 2 x banana





Session: Evening

6:30 PM

warmup: jump rope / walking

jump rope running: 2.6 mi in 44:40
- splits: 17:53, 15:58, 17:36 (0.6 mi)
- pretty cool .. keeps you on your toes the entire time - u don't have to try at all

jump rope running = jumping rope while running ... 
- lungs & legs = fine
- shoulders, calves, heart = working hard

calves a bit tight.. hope they are ok tomorrow.



Food

8 PM

- 2 x 2% milk
- 4 x banana



Food

10 PM

- pre-made beet juice drink
- chocolate pudding (bad idea)
- boost

---

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

5k: 32 mins
3 miles: 30:40

Tomorrow will be

.2 @5mph
.2 @6mph
.2 @5mph
.2 @7mph
.2 @5mph
.2 @6mph
until 2 miles has been reached

nice!

tho, donnie barko says: y u no strava app?

15 October 2016

DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere. 
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.

fu*k man that sucks..

you'd think if anything it would have re-tore on dips .. those are pretty intense for scapular stabilization etc.

Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.

ya sounds bad from the "literally feeling the muscle fibers tear" comment.. glad you're doing better already though man.

pc

Well DAMN!!! Lefty style.

On top of the hops he can actually hoop. Handle is nice and the jumper looked good too!

ya definitely.