Adarq.org

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/21/2016

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: ~7 hours
last night fell asleep: ~12 AM
wakeup = 7 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7 AM

- 2% milk



Food

10 AM

- green tea
- beet + tart cherry juice
- 3 x eggs
- some stir fry potatoes with goat cheese
- 2 x banana



Session: Afternoon

1 PM

form recording:
- various paces: 7, 6:30, 6, 5:30, 5, 4:30, 4, 3:30
- max speed: ~17 mph
- took some 240 fps video of me running at various paces
- don't think i'm using my hips enough
- foot strike looks good though
- uploaded them but, they reverted to normal speed, might post a few tmw or smt



Food

1:30 PM

- whole chocolate milk



Nap

2 PM - 4 PM

- fuhhh!



Food

6 PM

- some banana bites




Session: Evening

7:30 PM

speed work: 5.2 mi in 1h:07m
- various distances mixed in, with walking and occasional MR double leg bounds
- actually hit my third best estimated 400m tonight without gunning for it -> probably due to using hips more
- focused on using my hips more: lots of glute and even more calf
- some of the fast runs felt REALLY GOOD



at ~3.4 - 4.0 mi i basically ran a fast KM too (low 5 min/mi pace for the most part).. felt SOOO good.

calves/hamstrings sore from that session already.

 



Food

9 PM

- 2% milk



Food

- 2 x 2% milk
- 2 x propel
- beef + chili bean soup
- banana
- chicken taco
- beef taco




evening session was SOLID... had good power.. my technique change to keep a stiffer leg and use more hip seemed to really have me flying.. i've used this before but got away from it because I wasn't as comfortable with midfoot etc.. I think MAYBE now this might be a good road to take.. i feel sooooooooo much more glute using this technique.

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself.”

– Steve Prefontaine

i'm considering this a

barefoot mile on smooth sidewalk (pavement), 6:04

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125201/#msg125201

i'm slightly stupid.. but i just wanted to do it. I wanted to see how fast I could run a mile barefoot ... but I also did it on concrete because honestly that's safer than grass around here - at least I know what i'm going to step on.

everything went great except for the middle toes on both feet, they both lost some skin on the bottom.





tbh ... went better than expected.. 6:04 with that big dip (going around that sharp curvy area where i always lose time), so pretty close to sub 6.

felt really good until the last ~200m or so, where I started to feel my middle toes that got wrecked.

the biggest thing I noticed was that it was hard for me to slow down AND my stride frequency was higher than normal.. I don't think stride frequency was the reason it was hard for me to slow down, I think it was probably the more prominent forefoot strike without shoes.

would have been absolutely awesome if my toes didn't lose this skin... or not, because, if they hadn't lost any skin, i might be tempted to do this more often.

HEHEHEHEHEEH

 




bunch of barefoot running links:



tape on toes........... nice!! if I try this again, i'll do that.

https://spikes.iaaf.org/post/meet-the-man-with-two-barefoot-world-records



also:

Problem: Blisters develop on the tips of the toes. Blisters on the tips of the toes is indicative of “pushing off”. Ideally, you should be lifting your foot off the ground, not pushing against the ground to propel you forward.

Read more at http://triathlete-europe.competitor.com/2011/02/02/barefoot-running-overcoming-common-problems#14KyQio1H4s6ZPyE.99

also:

https://xeroshoes.com/barefoot-running/the-important-barefoot-running-blister/

What changed? I know now that I was doing 3 things:

Overstriding (reaching out with my foot rather than placing it under — or closer to — my center of mass)
Pulling my foot towards me (which puts strain on the hamstring)
Pushing off with my foot with a slight “pawing back” motion (instead of placing my foot then lifting it off the ground)

also:

http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/20/2016

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%
- burnouts: 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: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = both calves slightly (right more-so), hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana



Session: Morning

10 AM
- heat index: ~103 F
- hot

warmup: ~1.x mi of off and on light running until i break a good sweat

run: 1.3 mi in 10:02
- cramped up at ~400m .. then cramped up again at 1.3 mi
- bad run



Food

10:30 AM

- 2% milk



Food

11 AM

- green tea
- beet + tart cherry juice
- whole chocolate milk
- 1/2 of a egg & cheese sandwich on a bagel
- banana



Food

2 PM

- chicken taco
- beef taco
- some chips and salsa
- green tea



Session: Afternoon

4 PM

barefoot mile test: ~6:04
- middle toes on both feet lost some skin at the bottom

 



Food

4:30 PM

- green tea
- boost plus



Session: Evening

7 PM

run: intervals
- 9 x ~300m with ~300m light jog recovery






pretty good.. pretty much everything at ~55s .. some 54's.

all of the 0.1 mi stuff is really 0.18 mi (garmin connect lists it properly)



Food

8 PM

- 2 x 2% milk
- propel
- 1/2 turkey & brie sandwich



Food

10 PM

- 2% milk
- tart cherry juice
- propel




can't stop drinking juices.. so thirsty.. and just love milk. :F

pc!

dammit .. i was reading shit about reverses and windmill lobs then saw the video..  acole

loved your other video though, movement was looking niiice.

there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

s/hurting/killing ... crazy. that's what I was thinking when I saw your vid and heard the basketball stuff nearby.

i'd be worried about that.. maybe yell "fore!!!" or something.

http://www.businessinsider.com/is-short-intensity-exercise-better-than-endurance-training-2015-1

damn he ko'd him with a body shot?

thanks for the recap... ya i can't believe that was a pay-per-view.

Canelo might be a bit more confident now in facing GGG ... GGG looked pretty bad against Brook. I can't imagine that fight won't get made.. that's a huge $$$$$ fight. Hope they can figure it out already, annoying.