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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2016, 06:23:55 pm »
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
rest ... SOOOOOREEEE.
10/03/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0
Food
9 AM
- 2% milk
- green tea
- banana bite
Session: Afternoon
12 PM
- heat index: ~105 F
- hottt
walk: with very light runs mixed in
- 8.3mi 2h:14m:57s
sore as FU*K.
chillin during my long walk, took some photos.. this one is kinda kewl:
Food
2:30 PM
- 2% milk
- sweet green tea
Food
5 PM
- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana
Session: Evening
7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun
someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:
Food
8:30 PM
- propel
- 1 x egg roll with some sauce
Food
10:30 PM
- 2% milk
- 2 x banana
still pretty sore, but improving.
- 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
rest ... SOOOOOREEEE.
10/03/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0
Food
9 AM
- 2% milk
- green tea
- banana bite
Session: Afternoon
12 PM
- heat index: ~105 F
- hottt
walk: with very light runs mixed in
- 8.3mi 2h:14m:57s
sore as FU*K.
chillin during my long walk, took some photos.. this one is kinda kewl:
Food
2:30 PM
- 2% milk
- sweet green tea
Food
5 PM
- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana
Session: Evening
7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun
someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:
Food
8:30 PM
- propel
- 1 x egg roll with some sauce
Food
10:30 PM
- 2% milk
- 2 x banana
still pretty sore, but improving.
