Adarq.org

updating through the day.


consistency consistency .. consistency.



09/08/2016

Bio: Morning

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

last night's sleep: ~8 hours
last night fell asleep: ~11:30 PM
wakeup = 7:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

7:30 AM

- grape fruit juice
- 1 oz coffee concentrate



Session: Morning

9 AM
- 88 F i think
- metronome @ 180 SPM (180 BPM)
- saucony shay XC4's like usual

run: 3.12 mi in 20:53
- 5k: 20:44
- splits: 6:09, 7:00, 6:56, rest: ~6:12
- pace: 6:41 min/mi

warmup felt good .. died in mile 2.

light stretching:
- hamstrings / glutes



Food

9:30 AM

- 2% milk



Food

1 PM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 3 x plain cheese pizza
- 2 x estiva pizza
- a few pieces of bread + pesto
- small piece of calzone
- pre-made suja beet juice drink







Food

6:40 PM

- beet juice


was going to run at 7 but, holding off until 7:15-7:30 i think.. to let the beet juice settle in.


Just found out there's a 5k pretty close by on Saturday .. a 9/11 remembrance 5k. Thinking about doing it.. Have to make a decision tonight. I'm leaning towards doing it with low expectations :F



Session: Evening

7:30 PM

mile repeats x 3:
- 0.5 mi walk, 1 mi run x 3
- this is the first time i've done mile repeats in a loooong time ..
- the first mile run was the best overall, mostly under 6 min/mi
- the third mile run had the best finish
- third mile I had toes up mostly - feels so much better/stronger with toes up, but time wasn't better than the first run -> but legs were also more tired.. anyway, with toes up, it allows me to sprint better ... so that's what helped me finish the stronger on that third run.. just hope my calves aren't sore because of it.



the lowest dip in all of those is a sharp curve as usual.. regardless, the slope of these runs is pissing me off.. i'm just not trying hard enough to hold the same pace throughout.

light stretching:
- hamstrings/quads



Food

8:30 PM

- 2% milk
- blueberry suja drink



Food

9:30 PM

- 2 x 2% milk
- vegan fudge brownie
- rice pudding (omg love rice pudding)

Gaining weight back ugh

Ran .7 miles just now and had to hop off to take a dump.  I weighed myself before so I want to see how much I weigh post dump lol

Have another .8 to go for the 1.5 miles.  The pace I was going at was relaxing, no pains just a little irritation in the same spots.

I'll be going back to my strict counting calories diet tomorrow.  Today I have a 116g shake, some left overs and ravioli lol I have a 12 hour shift to do so I grabbed whatever I could.

After the run I'll do back and bis with a wod and if I have time then more running.

running while having to poop is possibly the worst feeling in the wordl..

how much did you lose? when I was dunking & eating so many bananas, i'd often drop some 1 lb'rs.. one of the best feelings in the world. 

It seems marquez maybe softening his stance against fighting manny pacquioa for the fifth time.

There are rumours that maybe he will be willing to fight pacquiao again for $30 million, which is a lot, but will it be a good fight, I don't really know as marquez is 40 i think and pacquiao will accept it to get revenge but will it be a good fight for the fans. 

5th fight wtf!!!

crazy.



GGG / Brook this weekend right?

 

esav15 new video.. slick

<a href="http://www.youtube.com/watch?v=VWLViJr1tj4" target="_blank">http://www.youtube.com/watch?v=VWLViJr1tj4</a>

https://www.thieme-connect.com/products/ejournals/pdf/10.1055/s-2008-1025715.pdf

Biomechanical Studies of Elite Female Distance Runners*

That's a great idea to metronome your cadence.

ya i've read about people doing it .. so figured i'd give it a try. It definitely makes sense from a logical standpoint. After utilizing it a few times, it might be the best training tool for someone struggling with pace (like myself). When you find yourself able to keep up with your target cadence for a bit, then see it slowly drift off as you get tired/further into the run, it brings alot of things to light. Basically, once I can sustain 180 SPM for a 5k, consistently, I think i'll bump up from beginner to intermediate runner. That's perhaps the most important thing i'm trying to focus on right now.

I've heard cadence is everything when it comes to running.

the IDEAL cadence is up to debate but .. if your cadence if flopping all over the place like mine (which indicates pacing problems), then ya, it's definitely #1.

so glad i'm utilizing it now. I plan to utilize it for every morning run tbh..

pc!

3 different speeds

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

http://mensrunninguk.co.uk/top-feature/9-expert-running-tips-mo-farah-coach/

also

Stay off road
“Pavement damages joints, tendons, ligaments and muscles. The more you can run on grass, woodchips or dirt, the better off you are. My athletes run 90 percent of their workouts on soft surfaces.”