Adarq.org

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

goals:
- wakeup @ 5:30 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

warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

---

rest day


09/27/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, bottom of feet slightly
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 = very tired but body feels light
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- banana



Session: Stretching

9 AM

- very light stretching
- everything



Nap

10 AM - 12 PM

- massive sleep debt recovery nap



Food

1 PM

- stir fry: 4 x potato, 2 x carrot, kalamata olives, turmeric, salt/pepper, 2 x serrano pepper, olive oil
- 4 x eggs
- green tea
- 1/2 cookie



Food

4 PM

- propel



Session: Stretching

8 PM

- really nice stretch: hamstrings, calves, feet, quads, upper, wrists/forearms
- felt great after



Food

9 PM

- english muffin with butter
- small bowl of raisin bran cereal with 2% milk & honey
- 3 x banana
- piece of dark chocolate
- beet + tart cherry juice
- 2% milk
- propel



wore my NB RC5000v2's today on my ~3 mile dog walk .. man they feel so damn good it's ridiculous.. going to wear them for tomorrow morning's 5k run just to see how I like them. I set my 400m PR, mile PR, and half marathon PR in them .. but I don't think I should be running in them ALL of the time - i feel like my saucony xc flats get me on my forefoot/midfoot better (plus they are 2 oz heavier which could be good for training).

so i'm curious to see how they feel tomorrow during a 5k run.. I felt crazy light/bouncy in them earlier.

unlike my brooks mach 17's, the nb 5000v2's feel amazing when you first put them on.. My brooks don't feel so great, seems like I have to get used to them.. which is something i'm not to happy about - probably won't use them again for a long time.

my saucony shay xc4's, new balance rc5000v2's, and new balance xc700v2's all felt amazing the first time i ever put them on.. and I ran good in them the first time I ran.. so i think that's a good sign as far as "the right shoes" go.

 

Are you just commando or do they have something inside that feels like you have underwear on?

ya it's like a bathing suit mesh inside.

i can't imagine running "free dangle".

Quote from: LBSS on September 26, 2016, 10:45:45 am

place looks tight, what are you gonna do down there?

i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."

that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.

sorry for the tangent, just something that's been on my mind.

I work in a family business (life insurance consulting- very exciting) which I am going to buy from my Dad in the next  18 months to 2 years. This is the catalyst for my move as I cannot move the company prior to taking over.  That’s all agreed and set in stone so it’s just a matter of time. The issue is that, although a lot of my work can be done via electronic means, I still need client facing meetings which would mean at least a couple of days a week of serious driving (2-3 hours each way). It’s something I’m happy to do for the potential lifestyle benefits though.

Your work sounds fascinating though and the ability to live wherever you want would be brilliant. Looks like you’ve got a fair bit of planning ahead of you before you get there but it’s pretty exciting to start thinking about that kind of future. We’re the same now that we’re planning for our future with our kids and looking at the environment we can provide for them to grow up in.  This is where we will be living once we move down there. There’s a few kms of coast line that is lined with surf beaches and has numerous running/hiking tracks along it. It’s only 5k from the town centre too.

damn @ those pics.. 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: mid back, right anterior ankle, right toe
MENTAL STATE: distracted

- warm up

- MB OH toss x 5,5

- SL SVJ x 5,5/leg

- squat MEBM 185 x 25

- superset
-- pull up x 1,2,3,4,5,4,3,2,1
-- dip x 1,2,3,4,5,4,3,2,1

- shrug 70s x 15

- stretch

decent workout. feel kind of beat up, though.

also, the chick wanted to watch the debate so we rescheduled for tomorrow, lol.

LMFAO LMFAO LMFAO.

2016 berlin marathon

<a href="http://www.youtube.com/watch?v=wtsIYDy8Z8s" target="_blank">http://www.youtube.com/watch?v=wtsIYDy8Z8s</a>

 
That change in mindset really seemed to help you very quickly. Congrats on this PR!

thanks alot man!!

ya man so much of this stuff is mental. i feel like I personally have way more improvement to be achieved from mental gains than physical, when it comes to running.. if I was razor sharp mentally but had my current level of fitness, i'd be flying (i think).

i didn't journal it, but about a month ago i saw two squirrels rolling around dying in the road as I drove by (they must have both gotten hit - the odds of that are probably pretty slim).. it actually helped smack some sense into me.. it sounds crazy but, it definitely stuck with me.. could have been two people/dogs/etc rolling around dying, same thing.. they were just done for. it made me really grit my teeth. then when I was training that night, I just thought "man I could get wrecked at any moment, why am i pussing out on these runs".. obviously stuff like that applies to more than just training, but since i'm trying to transform my athleticism again, it resonated alot.

I had another moment like that when I was ~24 or so, getting into boxing.. was feeling bad about some injuries and not having done what I wanted in basketball (play at some college level), and I saw this crow hopping around on one leg beasting the other crows.. it was the alpha, taking all of this food that was dropped.. i remember that smacking some sense into me too.. lmao.

Had this "mental barrier" today with my squats... even before completing the sets I knew that I'm not gonna be able to hit the amount of weight & reps I wanted to and this definitely subconsciously affected my effort during those sets. Need to change this!

ya.. that's why understanding your "daily fluctuating training max" versus "true competition max" is so important.. your 1RM might be X, but due to fatigue/stress/life, that day it could be much less.. and thus your training max is much lower than your competition max at that very moment. Understanding that stuff can actually help you in those moments..

the same goes for running (which i'm trying to incorporate more) and jumping etc.. I usually like pushing myself hard, so running slow or jumping low can be a drain mentally.. but understanding fluctuations in training vs competition, some of these numbers we hit when fatigued/stress/tired are actually really good.. ie, a fatigued 33" RVJ with a previous amp'd max of 35".. 33 isn't 35, but it's damn good considering the fatigue/mental-state etc etc.

basically, there's no two sessions/competitions that are ever alike.. so many factors/variables (internal/external) can end up changing everything..

i think simply understanding that stuff & reminding ourselves of it, is enough to help us achieve a higher quality session when we are anything less than peaked mental/physical state.

peace!!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125367/#msg125367

5k: 19:16 
- splits: 5:54, 6:18, 6:29, rest: ~5:37
- 1.97 mi in 12-minutes 
- 3 mi in 18:36 
-- how did I not manage to hit sub 19 fml..

bro in blue almost saved you...... lol