Adarq.org

x2 @ seifullaah73 & chrisM

I didn't know you would be helping out your family so much once you get a high paying job.. that's awesome stuff. Makes everything you've been doing to prepare for your career even more special. It's going to feel amazing when you can help them out the way you want to.

slept in .. needed it.



10/21/2016

Bio: Morning

last night's sleep: 10 hours
last night fell asleep: ~11 PM
wakeup = 9 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = calves moderate (left more-so)
aches = right lower back (~S1)
injuries = 2 toenails turning black, right heel small 'bump' (i might have stepped on glass - stings), bottom of right big-toe "burning" (calleous, from jump rope i think)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 2




Food

9 AM

- 2% milk
- banana



Session: Stretching

9:30 AM

- some quad/calf/hamstring/upper stretching
- while walking dogs



Food

11 AM

- green tea
- 2 x banana
- 6 x eggs + english muffin



Food

3 PM

- 3 x cheese pizza slices
- 2 x small pieces of bread



Food

5 PM

- watermelon



Session: Stretching

6 PM

- hamstrings, quads, hip flexors
- while walking dogs



Session: Evening

7 PM

warmup:
- decent speed but, also felt kind of dead

run: 1 mile PR attempt - FAIL
- 5:25
- not great .. still got my 3rd best mile time but, tightened up after the first ~400m



speed: 9 x ~97 m sprints with light jog back recovery
- ~5 x @ ~14-15s
- felt good but slower than I thought I was going
- i think i'm just dead





Food

8 PM

- 2% milk
- banana



Food

9 PM

- 2% milk
- almond joy
- big bowl of cheerios + honey + 2% milk
- turkey & cheese sandwich
- some bread
- banana



i signed up for battlerunning.com but it didn't work.. so, several days later I get an email saying I won a battle.. lmao!!






i feel dead.......... which is fine, complete rest tomorrow.

i really need to get my speed up ... those ~13-14s for ~100m, need to be 12's...... ;f

I just need my 100's, 200's, and 400's to be "easier" .. need more power.

calves are "very" sore..

---

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

nico is flying on this miss

man his instagram has so much crazy stuff.. dude is a beast.











 

10/20/2016

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves barely
aches = right hamstring tendon slightly
injuries = 2 toenails turning black, right heel small 'bump' (i might have stepped on glass - stings), bottom of right big-toe "burning" (calleous, from jump rope i think)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0




Food

6 AM

- banana
- english muffin
- water



Session: Stretching

6:30 AM

- some quad stretching



Session: Morning

7 AM
- saucony shay xc4's

warmup:
- took a long time to warmup, but had decent power
- legs didn't want to move initially .. calves/legs dead

run: 2.02 mi in 11:45
- strava: https://www.strava.com/activities/750451403
- 2 consecutive sub 6 miles:
- 2-miles: 11:37 (-3s)
- splits: 5:46, 5:52
- sprinted (for a few seconds) out of every turn .. makes a huge difference




speed finisher: progressively more intense ~97m with light jog back recovery
- 5x
- felt great
- max speed: 16.0 mph
1. 25.2s (7:46 min/mi)
2. 18.2s (5:33 min/mi)
3. 16.4s (5:01 min/mi)
4. 14.8s (4:31 min/mi)
5. 13.8s (4:31 min/mi) - (max 3:46 min/mi, 16 mph)






Food

8 AM

- 2% milk
- banana



Food

12 PM

- spinach salad with lemon, olive oil, asiago cheese, avacado
- 6 x eggs + english muffin + asiago cheese
- green tea
- 2 x banana



Bio:

1 PM

soreness: calves alot
aches: right hamstring tendon slightly



Food

5 PM

- big quarter watermelon
-- so good



Bio:

7 PM

- soreness: calves, right shin
- aches: bottom of left foot - odd, low back slightly



Session: Evening

7 PM
- nb 5000v2

warmup: felt very fast

speed: 6 x ~420m with light jog back recovery
- strava: https://www.strava.com/activities/751028207
- wanted all 6 under 5 min/mi .. got the first 3 out of 6
- really pushed the pace, felt great.. <3 pushing speed

1. 1:16.2 (4:49 min/mi)
2. 1:17.2 (4:51 min/mi)
3. 1:19.0 (4:58 min/mi)
4. 1:18.8 (5:00 min/mi)
5. 1:20.4 (5:06 min/mi)
6. 1:19.6 (5:04 min/mi)








cooldown:
- boop




Food

8 PM

- 2% milk
- banana



Food

9 PM

- 4 x banana
- chicken taco
- small amount of tortilla chips + salsa
- small bowl of soup
- 2% milk




feel pretty beat up .. no morning session tomorrow. Probably going to try to PR my 1-mile in the evening... full rest saturday. race sunday. :F 

so weird about the 'muscle pain' in the bottom of my left foot & my right heel.

the left foot happened as soon as i put on my running shoes (nb 5000v2's).. prior to that, no pain.. nothing all day. felt 100% fine. same with the right shin muscles. that's ODD.

the right heel "stinging" almost feels like I stepped on some glass.. maybe I did.

---

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

10/19/2016

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: ~10 PM
- yay!
wakeup = 7 AM.
- eek!
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 2




Food

7 AM

- banana
- english muffin
- water



Session: Stretching

7:30 AM

- some quad stretching



Session: Morning

8 AM
- nb 5000v2's

warmup:
- tired but decent power

run: 2.02 mi in 12:03
- 2 consecutive sub 6 miles: almost PR
- 2-miles: 11:56
- splits: 5:53, 6:02
- i probably could have gotten it .. but i actually wrecked myself right out of the start: I went really hard the first 200-300m, and since I felt like crap, it made me want to quit.. so by ~300m I was contemplating quitting.. then i snapped out of it.
- also ............. SPRINTING OUT OF EVERY TURN = WINNING .. even if it's only for a few seconds.
- I HAVE TO ADOPT that strategy every run.. that's what helped snap me back into a decent pace, every time I came out of a turn slower.



look at that massive drop in the beginning.... 




speed finisher: progressively more intense ~97m with light jog back recovery
- 6x
- dead but had lots of power.
- max speed: 16.7 mph .. nice
1. 24.6s (7:50 min/mi)
2. 18.6s (5:46 min/mi)
3. 16.2s (5:05 min/mi)
4. 15.2s (4:41 min/mi)
5. 14.6s (4:41 min/mi)??
6. 13.6s (4:12 min/mi) - (max 3:24 min/mi, 16.7 mph)








Food

9 AM

- 2% milk
- banana



Food

12 PM

- spinach salad with lemon, olive oil, stacys pita chips, asiago cheese
- 6 x eggs + english muffin + asiago cheese
- green tea



Food

5 PM

- chicken taco
- tortilla chips + salsa



Session: Evening

7 PM

warmup: jump rope

jump rope run: 2.62 mi in 39:19
- pace: 15:00 min/mi (-2:05 min/mi compared to last session)
- way faster than last time
- was going to do another lap, but calves were a little tight at the end so..

when i got home my right heel was stinging .. after i took off my shoes. odd.. when i jump-rope-run, my heel never hits the ground hehe.




Food

8 PM

- 2% milk
- banana



Food

9 PM

- 1/2 ham & cheese sandwich
- 2 x banana
- 2% milk
- almond joy



Food

10 PM

- 2% milk

---

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

re: leg press

fwiw, I don't think we should hate it (i know you were kindof kidding). It seems like it could be a useful assistance tool - but i'd personally choose something involving barbell assistance. So ya it's definitely not useless, it is activating muscle fibers ;f

If you add it in, curious to see what you think of it after utilizing it for a while.

pc!

<a href="http://www.youtube.com/watch?v=waNepeu2Tg8" target="_blank">http://www.youtube.com/watch?v=waNepeu2Tg8</a>

is it just me or does DJ stephens jump very hip/glute dominantly? maybe it's just cause hes so long and thin. his thighs look like sticks, so i was also figuring he isn't very quad dominant.

not sure about hip/glute dominant .. he looks crazy springy though -> barely needs any range of motion to launch.. I imagine he's got some high performance tendons as well ;f

also don't mistake stick-legs for weakness .. in normal people that's usually the case, but for elite athletes you find tons of skinny/light athletes with stick legs who can fly.. especially when they are ~16-18 before universities/coaches sometimes try to add more weight/muscle.