Adarq.org

10/15/2016

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM
bw = ?
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0




Food

5 AM

- banana
- ~4 oz coffee



Food

6 AM

- alot of watermelon
- banana
- some sweet green tea



Session: Morning Race

6:45 AM
- saucony shay xc4

warmup:
- tons of poops
- felt very fast/strong

race: Schott 5k
- https://www.strava.com/activities/745322722
- http://www.splitsecondtiming.com/results/2016/schott2016.php
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19 , 6:21, 6:43, rest: ~42s (5:04 min/mi)
- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi



kept up with the top 2 people for ~0.9 mi .. They started to lose me on a turn .. slowed down on a turn like usual. heeh. Kept up with the 3rd place person for ~1.3 miles.

lots of PR's and I was wrecked at ~1.8 mi .. cramp started looming around ~1.5 or so, then bang.. was close to stopping but just kept gutting it out/going slower. I was in 4th place at the time.. then eventually some guy passed me and I said F it i'll try to keep up which got my pace down to 6 min/mi again .. but then the cramp started getting worse so I scrapped it. I wanted to sprint with him at the end.. He passed me around ~2.5 mi and at ~2.8 I got wrecked again. Managed to sprint at the end still though, which is cool.

top guys ran: 16:40, 17:08, 17:51.

Needless to say I have even more confidence I can hang with these guys for longer than I did. I need to do a TON more 400's though..

If I knew I was going to cramp I would have just gone faster on mile-1, which I definitely could have.. I was @ ~90% I imagine. That would have been funny, run a near 5 minute mile then die afterwards.

During that first mile.. me and the 3rd place guy were breathing equally hard.. The #1 guy, couldn't hear him breathing much at all.. #2 guy, somewhat hard. Pretty crazy. Also since I was directly behind the Kenyan-American dude, man he looked EXACTLY like those videos I watch.. Beautiful stride/foot strike/consistency etc..

I don't even care about the cramp .. whatever.. It sucks but I just have to live with it. It's crazy that this issue is most likely the result of a damn body shot i took in boxing in 2005-2006.. that's the body shot that made it impossible for me to run for ~2 months after I got floored with it. I would cramp instantly, in that exact spot, as soon as i started running.

so fuck it.. If eventually I just go out to run 1-mile PR's at 5k's I wouldn't even care. I still had alot of fun.

I really need to get so much faster that I can basically finish before I start cramping.. So, I need to run ~12:XX 5k's.................... LMAO.





the overall female/male winners, notice the 10 year old girl on the far left (21:xx - 1st overall female ...........  )





some guy running:





my ugly face:






Food

8:30 AM
- at the race!!! they had breakfast

- eggs, sausage, tater totts, pancakes, muffin, coffee






Food

10 AM

- turkey and brie sandwich
- soup
- chocolate whole milk



Food

3 PM

- 2 x banana
- some whole chocolate milk
- some soup
- some bread



Food

5 PM

- orange juice
- banana



Session: Evening

7 PM
- nb 5000v2

warmup:
- felt kind of dead

speed work: 8 x ~420m with light jog recovery
1. 1:25.2 (5:22 min/mi)
2. 1:27.1 (5:32 min/mi)
3. 1:26.8 (5:29 min/mi)
4. 1:29.9 (5:41 min/mi)
5. 1:27.5 (5:29 min/mi)
6. 1:27.5 (5:35 min/mi)
7. 1:25.5 (5:29 min/mi)
8. 1:19.3 (4:58 min/mi)

pretty decent... tried to stay relaxed and not "overdo it", until the very last interval.

happy about that session because I feel pretty dead..




cooldown: light ~1 mile run



Food

8:15 PM

- 2% milk



Food

- 3 x banana
- 2% milk
- 1/2 roast beef sandwich
- 1/2 ham & cheese sandwich



Food

10 PM

- 3 x 2% milk
- damn went crazy .. so thirsty for milk.



Session: Stretching

9:30 - 10 PM

- calves/hamstrings/quads
- everything is tight/dead



feel pretty beat up.

---

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

hahahah thanks!! good catch.

ya man I knew deep down there's no way I wouldn't post that dunk.. it's incredible.

i cant believe i didnt post this.. it's so insane.

dj stephens might be one of the best jumpers i've ever seen.. because the shit he does off dribble (not this video) is nearly as insane as his RVJ





better quality .. but i post the dunkademics link first because.. dunkademics ftw.





man that is INSANE.

- daily routine-ish

worked out with my mom today, last time i'll have a chance to do that before moving. she cried partway through, so we took a break and talked about shit. life has been really, really stressful for her recently -- my brother moving back to our town and still just being the double-handful he always is, plus now my grandmother has gotten really sick, is in the hospital, and probably can't move back into her apartment for a while because she clearly can't take care of herself right now. and of course, me moving away is hard for her; she'll miss me a lot and i've been physically close for a long time.

i have more reflections about this but they'll have to wait. gotta get some dinner together.

damn that is rough :/

as long as my mom is alive, i'm definitely too weak to do what you're doing (moving out of the country).

Firstly, tyson fury has officially vacated his title all 3. Setting the wladimir klitschko vs anthony joshua fight, some people have said its already adone deal but both of the respective sides are waiting to hear BBBoC's decision about tyson fury's license after he admitted taking cocained, don't know why.
EDIT: BBoC have obviously suspended tyson fury's boxing license because of his cocaine usage.

Danny garcia has his own brand of ice cream, cherry flavour, motto 'I pick the best cherries' now I see why it's unpopular. lol ok sorry about the bad joke.
but in boxing terms danny garcia will officially fight samuel vargas for a non title fight in philadelphia in some randon university centre. This is worse then his fight against some rod salka guy. The WBC has stated the reason being that garcia's team has said that it was a tune up fight leading up to thurman. Garcia can do that but not on tv, let him do it in some boxing gym.

EDIT: It seems that the thurman vs garcia match has been signed for a date in march. That is a great match, i see garcia going down, but seriously how is vargas a tune up fight.

great post! thanks for the info.

klitchko / joshua = sick

garcia = thurman = sick

great reference to garcia fighting salka... wtf is garcia's camp doing? like you said.. that's definitely no tune-up for thurman.. but man, Garcia has surprised me every time.. so, when the fight is on, he always shows up. I have to give him his props. But ya I do think he will lose to Thurman. Thurman is no joke.. KO? dno.. I think Thurman has much more of a chance of KO'n Garcia than Garcia has KO'n Thurman, but both of them have solid chins.

Anyway you never know.. Garcia's left hook obliterates people. If he lands it, could change everything.

Really looking forward to these fights AND the lomanchenko/walters fight.

pc!!!

I have a 5k race on Saturday .. so I might have one more run (tonight) .. then Friday is complete rest. Then Saturday the race strategy is: "try to keep up with the kenyan-american beast for as long as possible" .. if he's there (if not, keep up with beasts if there are any). idgaf about winning/placing at this point .. i'd rather try my running-suicide-strategy and see what happens. If people are running slightly lower than mid 5's to mid 5's i think i could keep up for sure, for 1.5 miles.. after that it's "who knows".






according to this calculator, my vLT is 6:30 min/mi and my vVO2 is 5:38 min/mi

https://www.mcmillanrunning.com/results?hours=&minutes=5&seconds=26&distance=Mile&goalDistance=Mile&ghours=&gminutes=4&gseconds=59

pretty interesting though.. i run mostly below vLT, so that's good i guess. Longer/slower aerobic work (or many miles right around vLT) could possibly help somewhat but I just don't want to do it. I want to just "keep trying to run fast & hard".

I'll keep playing with things like diet, trying to kill my quit-voice, running harder through teh pain, coming up with new ways to attempt to PR things, try to PR more things like 200m/800m/1km/2 mi/1.5 mi, keep working on my speed, play with PR'n different miles within an X-mile run, sometimes attempt to get better at pacing, etc.

I think the stuff i've been doing has been working fairly good.. I would really love to hit several 18:xx's (in 5k), PR 1km/1 mi considerably, before this month is over though.

"open toe running shoes" lmfao.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125890/#msg125890

gps-timed 400m -> 1:04 (-3s)