Adarq.org

one of the coolest running videos i've ever seen.. this is incredible @$@!)($

<a href="http://www.youtube.com/watch?v=4XWQHbvZ1BE" target="_blank">http://www.youtube.com/watch?v=4XWQHbvZ1BE</a>

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



09/25/2016

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
- 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

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

---

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~12 AM
wakeup = 6 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly, left old in-grown toenail injury slightly (maybe - could just be skin issue)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

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



Session: Morning

7 AM
- heat index: 75 F 
- hell ya!!
- edit: OH, also it was wet out.. so had to be careful.. a little slippery in lots of spots.

i'd like to run my morning 5k's hard, EVERY MORNING......
- it doesn't have to be 100% PR attempt but, should at least be hard (relaxed 100%) and not leave me feeling disappointed after
- i actually was breathing better/felt better/walked taller after finishing this morning's run then when i finish it in 22+ minutes.. because i guess when i run it so slow i also feel more 'down mentally'.

to run harder, i told myself this would be the last 5k i'm ever running.. so run it hard
- it worked.. in mile 2-3 when i started to fatigue mentally, i actually thought about that and picked the pace back up


run:
- 3.14 mi in 19:52
- 5k: 19:32
- splits: 6:03, 6:20, 6:30
- again losing too much time on miles 2 & 3
- bad finish but.. was kind of boxed in by people and couldn't run past them (roller bladers and people walking etc .. so just laid back)
- i ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.
- the fact that i'm able to run forefoot now without my calves dying is a very good sign.

according to strava:
- 2nd best 5k ever .. which is great considering I did it in training
-



decent graph .. still wrecking my pace going around those sharp turns .. i did try to pick the pace back up though and accelerate more into those turns instead of slowing down from further out.






Food

8 AM

- 2% milk



Food

9 AM

- 2% milk
- beet + tart cherry juice
- green tea
- banana
- dark chocolate



Session: Stretching

11 AM

- lots of hamstring/quad
- legs feeling really good..
- right calf/achilles a LITTLE achy



Dumb

12:30 PM

- bumped my knee getting in my car so hard .. lmao
- it's fine but it hurt like a mfqr .. right on the tip of the patella tendon



Food

2 PM
- cheat meal sunday!!!

- brisket
- big serving of mac & cheese
- piece of bread
- chocolate chip cookie
- green tea



Nap

3:30 - 4:30 PM

- passed out and died
- drooled



Food

5 PM

- banana
- banana bites
- propel



Session: Evening

7 PM

warmup: mixed light runs to court
- feel heavy

jumps:
- submax
- L-SLRVJ: ~10'4"s
- R-SLRVJ: backboard touches
- felt ok

speed work:
- 3 x 0.72 mi (1160m) intervals with 2 minutes (standing-still) rest between
- splits: 4:00, 4:10, 4:20
- pace: 5:33, 5:51, 6:05
- felt weird doing standing-still rest, but i liked it
- this was tough.. happy about that first interval



^^ it's a very curvy path .. really tough.. so very happy about those times.


cooldown run:
- dead



Food

8 PM

- 2% milk



Food

9 PM

- beet + tart cherry juice
- 2% milk
- propel
- 1/4th turkey & cheese wrap
- some stacy's chips
- 3 x banana
- 1/4th dark chocolate bar



Session: Stretching

10 PM
- TODO

- hamstring/quad/calf




I NEED TO GO TO SLEEP EARLIER. I'd like to run before the sun comes up !@@$!@)$( dammit.

decent day..

21:xx is awesome.. really cool scenery, looks futuristic.

<a href="http://www.youtube.com/watch?v=PqFbI4XDUnQ" target="_blank">http://www.youtube.com/watch?v=PqFbI4XDUnQ</a>

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



09/24/2016

goals:

- wakeup @ 6 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
- 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

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

---

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~12 AM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly (left more-so), hamstrings slightly (left more-so)
aches = right hip flexor slightly (nooo!!!)
injuries = left index finger swolen slightly (odd), left old in-grown toenail injury slightly (maybe)
- still................ wtf?
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

- beet juice
- banana
- 3 oz coffee concentrate



Session: Morning

7 AM

run:
- 3.14 mi in 20:14
- 5k: 20:05
- splits: 6:13, 6:33, 6:43, ..
- felt pretty good, thought it was quicker than that though
- my best run according to strava on this 5k loop, apparently
- didn't look at watch, just tried to run decent



decent graph




Food

8 AM

- 2% milk
- green tea
- banana



Food

3 PM

- 1/2 of a turkey & brie sandwich
- beet + tart cherry juice
- a few banana bites
- 2% milk
- stacy's pita chips



Food

5 PM

- 2% milk
- almond joy
- propel
- a few banana bites



Session: Evening

6:30 PM

warmup:
- various light runs

~500m intervals:
- with ~500m jog recovery
- 4x
- the fastest was the one i ran mostly forefoot on
- everything was 5:25-5:40 pace
- these felt pretty good!

~100m repeats:
- with ~100m jog back recovery
- 4x
- 4:25-4:35 pace

cooldown:
- 0.7 mi



Food

8 PM

- 2% milk



Food

9:30 PM

- 2% milk
- propel
- banana
- mixed nuts
- stacy's pita chips
- tomato & mozzarella sandwich



Stretching

10 PM

- hamstrings/quads




left big toenail hurting but.. not like it did with the ingrown toenail.. seems like i might have an abrasion on the left side, near that area.. it's "whiter". shit is bugging me though. feh!!



didn't look at my pace (on my watch) at all today.. feels great.

 



pc!

actually a cool article

http://www.runnersworld.com/racing/why-cant-i-run-faster

Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

so complete it exactly as scheduled, at least.... 

i've done stuff like that before.. usually happens when we are completely fed up with ourselves - a lack of commitment. we can become really hard on ourselves, sometimes rightfully so.

i remember distinctly saying i would quit vert training if i couldnt hit ~45" RVJ by some summer - which was a very unrealistic goal in an unrealistic timeline.. it drove me hard, but i also failed that goal.. and it depressed me quite a bit, EVEN THOUGH i knew it was unrealistic. so that was definitely unhealthy..

yours is far more achievable.. THOUGH, I still think you (we) diminish some of our power when we hold some manufactured axe over our heads.. I think if you stuck to that routine without an axe over your head, it would result in an even MORE POWERFUL response.. because it is your will & dedication to consistency that caused you to achieve it.

my 2 cents.

get it!!

pc!!

had my physical this morning. verdict: i have really low vitamin D, slightly elevated protein, slightly elevated blood pressure, and herpes, and otherwise am in perfect health. got a script for the vitamin D -- apparently the OTC stuff is not activated so you still need sun exposure to make it work. duly noted. the Rx stuff is already activated and you just take one pill (50,000 IU) a week. also got a script for the HSV that i'm to take only if i ever start to develop symptoms.

nice about the vitamin D.

One study, published in February 2009 in The Journal of Clinical Endocrinology & Metabolism, concludes that adolescents with higher levels of vitamin D can jump higher, quicker, and with greater power than those with lower vitamin D levels.

lool. 

also i had to speak on a panel tonight about northern pakistan. got my visa this week. leaving the country soon now. matter of weeks. wow.

crazy man.. a new 104 week life-macrocycle is about to begin.