Adarq.org

"trump golf course" in cuba



looks ridic.

i saw a dog like this yesterday at the park..



man it's unreal in person.. dog was so friendly too. it was absolutely massive. it wanted to play with my dogs lmao, but i can't let big dogs near gizmo because he attacks big dogs. he's attacked a pitbull before.

i can't believe this, turns into that:





pitbull puppies are still the cutest puppies imho ... wish they figured out how to make mini-pitbulls 

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

---

09/29/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:30 PM
wakeup = 6 AM
- crappy sleep, probably fell asleep at 11:30 PM .. woke up a bunch
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it)
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:30 AM

- beet + tart cherry juice
- banana
- 2 oz concentrated coffee



Session: Morning

7:30 AM
- shoes: nb 5000v2's

light stretching

warmup: run/walk

run: 3.13 mi in 19:49
- goal: 2 miles under 12 minutes - FAIL
- 2 miles in 12:06 (-2s) .. 1.98 miles in 12 minutes
- 5k: 19:38
- splits: 5:49, 6:17, 6:59, rest: ~5:22
- chilled on the third mile



me after:





Food

8:30 AM

- 2% mile <-- hah.. milk



Food

11 AM

- whole chocolate milk
- green tea
- beet + tart cherry juice
- dark chocolate
- 3 x banana



Bio:

aches: right knee slightly, medial hamstring tendon insertion



Food

3 PM
- la fontana

- 5 x small pieces of pizza
- small piece of eggplant parmesan
- 3 x small pieces of bread with pesto
- green tea



Food

5 PM

- propel



Bio

aches: right medial hamstring tendon acting funny



Session: Evening

7:30 PM
- was going to attempt a 1 KM PR but, was dead

warmup: off/on run to court

jumps:
- submax, felt decent
- L-SLRVJ: 10'3 - 10'4
- R-SLRVJ: backboard taps

run: 4 x 800m with ~5 min rest
- tried to stay relaxed
- splits: 3:03 (6:08 min/mi), 2:57 (5:57 min/mi), 2:50 (5:37 min/mi), 2:48 (5:37 min/mi)
- tried to start out fast and then just focus on really quick GCT to maintain speed, while staying relaxed
- tough but seemed doable



Food

9 PM

- ensure
- boost
- propel
- beet + tart cherry juice
- chicken taco
- a few chips + salsa
- banana
- tons of extra water

feel like im going to explode.



welp. rest friday!! yeaaah.

pc!

his shirtless pics are good for seeing his whole torso/pelvis etc.. he runs alot taller than I do. I need to work on my posture more.

just an instagram flood of shirtless pics, for posture reference.

first video is amazing.. everyone flying.

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.

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

---

09/28/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:30 AM

- beet + tart cherry juice
- banana
- 2 oz concentrated coffee



Session: Morning

6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#

light stretching

warmup: run/walk

run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01) 
- 3 KM: 11m:17s 
- not going to list these in the PR thread because i've been using strava for my PR's lately



Food

8:30 PM

- 2% milk
- banana
- green tea



Food

12:30 PM

- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel



Food

3 PM

- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie



Session: Evening

7 PM
- light rain, wet, couldn't jump
- focused on staying tall, keeping chest up .. the entire time

warmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi

1 mile PR attempt:
- according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)
- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava: https://www.strava.com/activities/728371011/overview

old PR vs new PR, crazy how much better this new PR is ... consistency.

old:



vs

new:




400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53





Food

9:30 PM

- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding



10 AM: tired af right now.. :/ ehehe.

i think i'm going to make tuesday a rest day also.. so:

- sat/sun/mon: morning 5k, evening speed work and/or jumps
- tuesday: rest
- wednesday/thursday: morning 5k, evening speed work and/or jumps
- friday: rest

seems smarter than having only one rest day on Friday ... i'm just going alot harder now, need another day.



also, i might run in my nb 5000 v2's tomorrow morning.. put them on today, they feel good right off the bat. wondering if i can use my forefoot/midfoot mechanics now in them.



also a better graph of my 400's from yesterday: