Adarq.org

updating through the day.


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



09/19/2016

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: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6:10 AM

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



Session: Morning

7 AM
- 79 F
- 89% humidity
- shirtless

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:09, 6:35, 7:08, rest: ~5:48
- strategy was to run the first two miles hard then coast the third
- drenched af.. but, felt good shirtless



Food

8 AM

- 2% milk
- propel



Nap

10 - 11 AM
- passed out



Food

11 AM

- big spinach salad: 9 oz + 2 oz spinach, olive oil, lemon, mixed nuts, garlic, tons of asiago
- 2% milk
- green tea
- a whole bar of dark chocolate



Nap

2 - 3 PM
- passed out again
- damn!!

man I AM WRECKED.. I feel like i've been at the beach or something ... and i'm just tired af.




Food

3:30 PM

- 1/2 suja drink (the spicy one)
- 3 x banana

had a bad reaction to this for some reason .... heart was racing and i felt like crap.. took another nap, fixed it.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

warmup: run to court

jumps: submax
- L-SLRVJ mostly 10'4-10'5, had a few 10'6"s and potentially one 10'7" which was ridiculous
-- the ~10'7" was done with a "~sub 5 min/mi run runup": meaning, I basically used my more powerful run form during the runup from a further distance, instead of my normal runup.. felt good.. tried it again after and was too tight - jump sucked.
- R-SLRVJ: light backboard taps
- ~15x each
- jumps felt amazing

~400m repeats:
- 4 @ ~5 min/mi pace
- ~400m sub 10 min/mi jog recovery between each

a few light sprints:
- 3 @ ~80%
- felt good but "slow"
- ~16 mph max



Food

9 PM

- 2 x 2% milk
- banana
- propel



Stretching

9:30 PM

- lots of hamstring/quad
- right hamstring/calf feels a little weird



lmao .... 3 naps.

nice vid

<a href="http://www.youtube.com/watch?v=Uhulm6Yyw1A" target="_blank">http://www.youtube.com/watch?v=Uhulm6Yyw1A</a>

Galloway's Book on Running (1984) has a chart called "Adjusting race pace for heat".
Estimated temperature at finish...Slower than goal pace
55-60 degrees.....1%
60-65 degrees.....3%
65-70 degrees.....5%
70-75 degrees.....7%
75-80 degrees.....12%
80-85 degrees.....20%
above 85.....forget it, run for fun

He attaches a note: "This chart is based upon my own experience in the heat and talking to other runners. It has no scientific verification, but I think you get the general idea."

http://www.runningstrong.com/temperature.html

Let's say your athlete has previously turned in a 3:00 marathon in cool temperatures (40 degrees F). Today's race day dawns with a WBGT temperature of 60 degrees F (15 C). Based on this research, it's reasonable to anticipate they'll be about 6% slower than they would be at around 40F. If you do the math for your 3:00 marathoner, you'll find it changes the anticipated finish time to about a 3:10. Pace per mile should be adjusted from the "planned" 6:52 to a more realistic 7:17. Failure to take the environmental conditions into account will likely come with a penalty later in the race!

http://well.blogs.nytimes.com/2010/11/03/phys-ed-will-training-in-the-heat-improve-your-performance/?_r=0

The cyclists who were heat acclimated performed anywhere from 4 to 8 percent better than they had before they trained in the heat, while the control group did not improve at all.

updating through the day.


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



09/18/2016

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: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- feh!!
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = right ankle slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- beet + tart cherry juice
- banana



Session: Morning

9:30 AM
- HOT AS FUCK
- ~105 F heat index

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.18 mi in 22:29
- 5k: 21:56
- splits: 6:12, 7:03, 7:54, rest: ~7:20
- absolutely dead.. drenched.. death.

death graph:





Food

10 AM

- 2% milk
- sambozan berry drink



Food

11 AM

- fresh coconut (juice + meat)







Food

12:30 PM

- spinach + mixed greens salad with garlic, olive oil, balsamic, goat cheese
- 1 piece of brisket
- 1/2 piece of dark chocolate
- 1/2 piece of hoagie roll
- green tea



the brisket as they were cutting it ^^ :f




Food

4:30 PM

- dark chocolate
- propel




Session: FAIL

5:30 PM

- drove to the track .. was going to jump then do track stuff
- park/track closed
- and lightning storm rolling in..
- still not sure if im going to be able to do anything tonight



Food

7:30 PM

- chicken soup
- 1/2 of a turkey & brie sandwich



Food

10 PM

- 2 x banana
- 2% milk



feel pretty tired right now tho. morning run took alot out of me.. feel like i've been baked in an oven.

how gassed are you at the end of a run like that (5k @ 20:30)?

well, definitely breathing hard.. but it's more of just completely soaked & just glad i'm done running - very "overheated".. I basically feel the exact same at the end of 20:xx, 21:xx, and 22:xx ........ lmao. It seems pretty sad but I think the heat/humidity have alot to do with it. It honestly seems like whatever pace I run at, it's more of a chore in the morning .. I'm just not amp'd up like I am at night for example. I wouldn't even try what I did tonight, in the morning .. or any of my speed work sessions.. not yet at least. Eventually I want too though -> I need to be able to feel 100% in the morning. I'm definitely improving at running in the morning though .. miles 2 & 3 are getting closer to each other (about the same), in my recent runs. Once I can get miles 1, 2, & 3 all about the same in the morning, that will be an enormous improvement.

Also i'd like to start trying to hit 19:xx 5k's every morning .. pretty soon.

So part of these morning sessions are literally just to try and get comfortable running in the morning, sleeping early, and getting into this new rhythm.. I think it's going decent so far but, I really need to shift it up a gear and start hitting 19:xx's every morning. I know I can it's more of a mental thing.

just wonder if you'd be helped by upping mileage a bit. seems like your overall volume is low even for middle distance. maybe aerobic base just isn't solid enough?

ya I agree, upping the mileage right now would possibly help a little bit .. but I don't think it would help enough to incorporate it. Upping the mileage too much will start to make me not want to jump, or sprint, etc.. I don't want to fall into the 'long distance' mindset like I was before. I want to keep trying to build my speed/power/technique and somehow morph into a Mo Farah style of running.. So i'm placing more emphasis on running economy/speed than my raw aerobic base right now. It sounds kind of crazy but, I think i'm a ton faster than I was last year at this time ... Once it cools down, we'll really see.

I've PR'd alot of stuff in the summer heat.. and i think i'm getting ready to PR a ton more things (12-minute test, mile, 5k, 1km, 400m) etc, before the heat subsides. Once it cools down a bit, I think i'll be on another level.

Last "winter" I remember barely sweating on runs etc.. weather was good. I also ran 3 x half marathon distances. Right now i'm completely drenched after a mile or two and I wouldn't even contemplate running 13.1 miles. I've never been good in the heat so....

my calculations/predictions could be way off (i hope not) but I do like this low volume approach. I'm going to keep riding it until January .. I really think it's going to work REALLY GOOD.

plus if it works... achieving more with less will be quite an achievement imho.. I look at these runners putting in 70+, 100+, 140 miles per week and I definitely don't want to be that person. I'm trying to approach it more from a "less work more efficiency" perspective... I could be crazy though :f 

pc!!!

Yeah haha, i only got 8lbs of chicken because I have 3lbs marinating in the fridge now haha.

I have to just go through 1 day of clean eating and I'll be able to stick with it like last time with 1 "cheat meal" per day with the bfast burrito

I am backed up as fuck wow gross time, i started just having to dump today like a mofo and the fiber gummies kicked in.  I actually think i was a bit heavier this week because i had a shit baby in me lol

sucks.. that aint good mijo. keep those pipes clean.

ya one of the worst feelings in life is constipation.. perhaps the absolute worst thing in life is being impacted.