Adarq.org

10/09/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~10:30 PM
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate, shoulders moderate
aches = none
aches AFTER running = right calf tight
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5 AM

- beet + tart cherry juice
- banana
- ~3 oz coffee



Session: Morning

6:30 AM

warmup: walk + run
- almost turned back .. during one of the very light warmup runs, my right calf locked up. stopped immediately.. felt like it pulled. Well, I walked back maybe ~100m before deciding to run, because it relaxed and I didn't feel any pain whatsoever.

run: 3.13 mi in 19:32
- 5k: 19:22
- splits: 6:00, 6:20, 6:24, rest: ~6:03
- didn't feel my calf at all.. held back a bit. told myself that if i felt my calf at all, i would stop immediately
- created a new segment which is basically the tamarac turkey trot i did in November of 2015.
- i should be able to PR this easier than that sharp-curve park i run in..



^^ flat & I get to run in the road (bike lane) if i want.. curves are less crazy - their are a few sharp ones but .. the park i usually run in has this "winding" section which is annoying.

cooldown: walk



Food

9 AM

- 2% milk



Bio

aches: right calf is tight... lame!!!!!!





Food

10:30 AM
- should have eaten this sooner

- 4 x banana
- 2% milk
- propel



Food

3 PM

- chicken taco
- big spinach salad: 9 oz spinach, olive oil, lemon, cashews, carrots, asiago cheese
- banana
- some tortilla chips & salsa



Food

5:30 PM

- propel
- dark chocolate



Session: Evening

7:30 PM
- calves tight
- nb rc5000v2's -> more of a heel toe / midfoot strike

run: 3.1x miles in ~21 minutes
- first 2 miles in 12:30

if i wasn't so sore/wrecked + it being dark out, would have been a good run..

I might start trying PR my ~2 mile in the evenings..



Food

8 PM

- 2% milk



Food

8:30 PM

- 2 x banana
- 2% milk
- beet + tart cherry juice
- 1/2 of a ham & cheese sandwich
- some stacy's pita chips



Stretching

some quad/hamstring/calf/upper stretching

---

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

might get this:

http://www.buddyleejumpropes.com/Buddy-Lee-Super-Sonic-Cable-Rope-Lee-Reisig-p/bl-ropesss.htm



dno.. my rope is good (the version beneath this one) but, i think i want a faster one. ;f

decided not to run again just to be safe.. both achilles' feel good today.

10/08/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11:30 PM
wakeup = 9 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate
aches = none
injuries = right achilles barely (only felt it a few times)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

9:30 AM

- 2% milk
- banana
- green tea




Food

11 AM

- propel



Session: Afternoon

1:20 PM

jump rope: 1 hour
- messups: 45 
- crazy amount of messups but .... actually did pretty good though. lungs felt fine.. shoulders barely got tired.. it just seems like my "rhythm" is off -> these results are good to know.
- when I was boxing, I could go 30-60 minutes with <= 5 messups (even sometimes NO messups).. so my rhythm was solid.
- longest without messups: ~5m:30s (LL-RR-repeat)
- seems like LL-RR-repeat gave me my most consistent results
- had some go for 3+ minutes with L-R-repeat
- worked on lots of different patterns
- legs felt great

shoulders/chest feels sore already from the session



Food

2:30 PM

- 2% milk



Food

3 PM

- spinach + mixed green salad, olive oil, balsamic, cashews, goat cheese, grilled chicken
- 2% milk
- sweet green tea
- dark chocolate

- kefir (honey + strawberry)



Food

8 PM

- beet + tart cherry juice
- 2% milk
- 2 x banana
- some beef + barley soup
- some crackers



tired.

hoping to get a run in tomorrow morning. but also looking forward to mixing in jump rope again - i think... feel really good after roping - very light.

did some programming today.. a few lines of code.. HEHE

probably going to sign up for another 5k this saturday.

james modeling my new running jersey:



that jersey is pimp.. feels great.



10:15 PM -> feel really good right now.. should be able to run hard tomorrow morning.

---

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

random jumps from volleyball players..

HOLY

FUCKING

SHIT

sunset tonight

resting.. right achilles felt weird yesterday.

10/07/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- banana
- 1/2 sweet green tea



Food

10 AM

- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea



Session: Afternoon

12 PM

walk to park

calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20

since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.

felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.

walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques



Food

2 PM

- 2% milk



Food

4:30 PM

- chocolate/flax granola + 2% milk
- grape fruit juice
- propel



Food

6 PM

- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach



Food

10 PM

- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie



achilles feels better today than yesterday........ which is great.

my 5k race has been re-scheduled to october 23rd because of the recent hurricane.




picked up this running jersey today:

http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621



i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.

---

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