Adarq.org

10/13/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~10:15 PM
wakeup = 5:15
bw = ? lb.
- dno
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so), adductors/hip flexors slightly (right more-so)
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:30 AM

- ~4 oz concentrated coffee
- banana
- water



Session: Morning

6:30
- shoes: nb 5000v2

warmup
- legs pretty dead
- could hit decent pace but had to push harder than normal to get it

run: 3.14 in 19:31
- 5k: 19:21
- splits: 5:49, 6:20, 6:35, rest: ~5:59
- pace: 6:14 min/mi
- decent ... pushed hard but just didn't have that "extra pop"
- feeling a bit run down... complete rest friday soo..

cooldown



Food

8 AM

- 2% milk



Food

9 AM

- cereal with 2% milk
- 4 x banana



Food

11 AM

- chocolate whole milk
- 2 x banana



Food

3 PM

- a ton of watermelon
- 4 x eggs + english muffin sandwich + asiago cheese
- sweet green tea



Nap

4:50 PM - 5 PM



Session: Stretching

5:30 - 6:30 PM

- off and on while walking dogs.. tons of quad/hip flexor (via quad+shifting pelvis)/hamstrings
- helped my legs get very loose



Session: Evening

6:30 PM

warmup:
- felt very fast

run: 1 mile PR attempt -> SUCCESS
- 1 mile in 5:22 (-4s)
- ~800m: 2:36
- never went above 6 min/mi at any point..
- i'll go into more detail in the post below.. deserves its' own post
- focused on running 'beautiful' .. sprinted hard at the end ... had so much left in the tank.. at the very end, once i stopped, I yelled.. almost like a yell after a hard dunk. I was AMP'd.. I wasn't tired.. was so damn pumped up.
- absolutely fu*king CRAZY..
- easily the most beautiful run of my life.. 

 

actually asked myself during the run.. "am I dreaming?" didn't seem real.. I wasn't gassed, I wasn't dead.. I barely thought about quitting.

wtf?









needless to say.. I think i'm ready for saturday..



Food

7:30 PM

- 2% milk



Food

8:30 PM

- 1/2 veggie egg roll
- 1/4th roast beef sandwich
- 3 x banana
- 1/2 cookie
- 1/2 milk
- 2 x water

look at all of the "1/2 1/4 etc.." .. trying to cut portions but get more variety going on.

also going to start listing water i think.



Session: Stretching

10 - 10:30 PM

- tons of standing quad/hip flexor, standing double leg hamstring, standing double leg calves, upper + wrists

feel really good after this.

---

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 12, 2016, 09:09:19 pm

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

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

What's the error on your GPS accuracy-wise?

not sure.. I think it depends on the weather and such. One thing I do is look at the graphs and if they don't have any weird spikes/noticeable issues then it's usually spot on.

for example, here's the 0.25 mi run from last night:



rarely you may seem some weirdness in such a graph.. which would be related to the gps data. I like that one tho, shows me stopped before the run, then boom.. and maintaining speed decently throughout (until the last ~100m).

I've also been using the lap key so, that acts like a stop watch. It said 1:05 for that lap for 0.25 mi .. but it could also be like 0.250 or 0.256 etc (because i'm running on a "stretch" not a track), I only get the precision to two significant digits.

I didn't know about it until recently.. hah.

I'd imagine most are almost to the metre but I've heard from some distance guys that there can be errors up to 20m on a 400m track depending on brand and model.

as for my model, it seems pretty accurate. The thing that has caused errors in the past has been very cloudy weather and stuff like that. Also one freak error where it didn't record a potential 1KM pr.

Someone once told me to expect it to be off when i'm at a track.. i've used it a few times and it's been spot on. So maybe there's more chance of error on a short "loop"? not sure tbh.

I mostly run on sidewalks (and very rarely street roads) so, I usually get large stretches of land.. maybe it works better under those conditions.



edit: oh and the biggest chance for error is right in the beginning.. so if you started a watch right at the start of the run, you may see some weird stuff in the beginning. That's what used to kill me when measuring shorter runs from the "beginning".. once the watch gets going though, seems good.. so then you just use the lap key to find the times of the intervals and bewm.


peace!!

his discussion after his first sub 14 minute 5k:

<a href="http://www.youtube.com/watch?v=Un5w_K70LSw" target="_blank">http://www.youtube.com/watch?v=Un5w_K70LSw</a>

<a href="http://www.youtube.com/watch?v=VU1MwVs-9r8" target="_blank">http://www.youtube.com/watch?v=VU1MwVs-9r8</a>

some really nice info/tips.

http://www.rundreamachieve.com/running-faster-longer/

this guy has lots of great videos.. and he's fast af.

<a href="http://www.youtube.com/watch?v=KLJTv56GsBs" target="_blank">http://www.youtube.com/watch?v=KLJTv56GsBs</a>

<a href="http://www.youtube.com/watch?v=qJB9a3wQj0w" target="_blank">http://www.youtube.com/watch?v=qJB9a3wQj0w</a>

<a href="http://www.youtube.com/watch?v=xoppEFa01BM" target="_blank">http://www.youtube.com/watch?v=xoppEFa01BM</a>

his pre-run smoothie WTF?

<a href="http://www.youtube.com/watch?v=3L9iwQSF5Ss" target="_blank">http://www.youtube.com/watch?v=3L9iwQSF5Ss</a>



14:05 5k

<a href="http://www.youtube.com/watch?v=NcnHjbtmlI4" target="_blank">http://www.youtube.com/watch?v=NcnHjbtmlI4</a>

some decent race day info.

http://www.jeffgalloway.com/learn/race-day/