Adarq.org

oh duh 5k is 3.1 miles, not 3. my bad. 18:38 should be more than doable, you're less than a minute off with zero coaching and not much specific training.

ya np

also, IMHO i'd definitely be closer right now if I stopped overanalyzing my stride. Need to keep midfoot/forefoot & such out of my head.

ever think about doing 800m repeats in under 3 mins, just to learn the pace without tuckering yourself out too much?

I started doing that stuff in February after my 5k, but then I got injured.. that hamstring/calf saga that lasted approx a month. It wasn't the speed work that caused the injury, but it made it worse. So I need to be careful. Last week I planned to start incorporating more speed work into my runs, hence that mile sprint, and then a few days later trying to run the last quarter of every mile as fast as possible.. Another session I had planned was running the last half mile of every mile fast too etc (800's). So ya, definitely would like to incorporate more of that stuff in the near future.

Other things I need to get in order:
- sleep schedule
- diet (which is going gr8 lately, but need to carb up better on certain days when I need it)
- jump rope
- stretching

pc!

04/29/2016

Bio: Morning

last night's sleep: horrible until i fell asleep.. tried sleeping at 3 AM, probably actually fell asleep at 6 AM
wakeup = 2:30 PM
fell_asleep = 4 AM (predicted)
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly, right hamstring slightly
aches = right hip slightly
injuries = toenails wrekt
feel = good



Food

2:30 PM

- 2 x wheat toast with peanut butter
- beet + tart cherry juice
- green tea



Session: Evening

6 PM

getting my legs/heart/cns back.. that mile sprint several days back just destroyed me.

run to court:
- 3.87 mi in 27:11
- pace: 7:01 min/mi
- speed: 8.5 mph
- max speed: 10.5 mph
- splits: 6:42, 6:58, 7:05, ~7:22
- slightly exaggerated hip extension

happy about that run.

jumps at court:
- L-SLRVJ: ~10'4 pretty easy.. but couldn't get higher when I tried harder... hmm.

run home, with max effort SLRVJ for distance off various runups:
- 3.55 mi in 36:31
- pace: 10:18 min/mi <-- just listing for contrast
- basically slow jogging with ME SLRHJ jumps (single leg running horizontal jump) mixed in.. had some really nice ones each leg.
- I can judge distance based on how many pavement steps I clear.
- with L-SLRHJ, cleared 2 steps once, which is maybe like 8-9 feet? dno
- R-SLRHJ came close a few times but not as powerful as L-SLRHJ

jump rope:
- 4 x 200, 100 each leg in a row

heat game just started so cut jump rope short.



Food

8 PM

- whole milk


some stretching, mostly hips/glutes/quads



Food

9:30 PM

- huge stir fry: grilled chicken, okra, brussels sprouts, carrots, jalapeno, red chili pepper, garlic, olives, olive oil, salt/pepper, lemon juice, mixed nuts, some honey at the end
- orange
- some crackers
- 2 x whole milk
- biscotti

heat game playoff meal ^^



Session: Stretching

1:30 AM

- some serious stretching
- lots of hip flexor, quad, adductor, upper
- also mixed in some stretches that i havn't been doing, which I should be: kneeling - butt to heels, lying down supine and flipping legs over my head (in various positions), standing hip flexor - foot on high chair.

I should be doing those last 3 stretches near-daily.. the legs flipped over head stretch especially.. something about that stretch that seems like "magic", stretches my entire p-chain: calves, hamstrings, low back, upper back/erectors, neck etc.



Food

2:30 AM

- orange juice
- greek yogurt



I guess my main goal right now is 10'8 touch and 3 sub-6 miles (<=5:59,<=5:59,<=5:59).

 

04/28/2016

Bio: Morning

wakeup = 11:30 AM
fell_asleep = 3 AM
- horrible sleep though
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly, shins a little achey, lower back a little achey
injuries = toenails wrekt
feel = ok



Food

11:30 AM

- 2 x wheat bread with peanut butter
- beet + tart cherry juice



Session: Afternoon

3 PM
- hot as fuq.

run to court:
- 3.73 mi in 27:04
- pace: 7:15 min/mi
- temperature: 84 F @ 55% humidity, feels-like 87 F

some jumps:
- crap, legs weak
- ~10'2" highest

run home:
- 3.63 mi in 32:32
- slow but, lots of worm running, working on hip extension

jump rope:
- 5 x 400
- felt good

completely drenched.



Food

6 PM

- 2% milk



Food

8:30 PM

- huge stir fry: whole grain couscous, grilled chicken, broccoli, cauliflower, carrots, olives, olive oil, lemon juice, mixed nuts, honey
- orange
- banana
- green tea



Food

10 PM

- hot mint tea
- biscotti



Food

predicted

1 AM

- greek yogurt
- grape fruit juice


elbow a bit sore after jump rope. even if it affects my tennis elbow, it shouldn't actually damage it AFAIK. It's a pretty low intensity movement. not too worried about it, but hope I can continue to get rid of this issue whilst still jump roping.

in May (and end of April), going to jump rope more (after running) & work more on exaggerated form running with large hip extension. Also want to start waking up earlier again.

pc

apparently:

Elite runner Jaqueline Kiplimo helps a disabled Chinese athlete drink during the 2010 Zheng-Kai marathon. She stayed with him for several miles, costing her the 1st place finish and the $10000 prize; she came second [x-post /r/running "This makes no sense." - a Redditter can't comprehend empathy]

dno, kinda beast. and these people running marathons with disabilities (or wheelchair) is beast as well.



lol https://www.reddit.com/r/blackladies/comments/2iecp0/

dammit tonight sucked.. but i got something working.

stressed out, bit my fingernails bad.

<- stupid

quads/calves = dead.. wrecked.. not sore, just dead.


04/26/2016

Bio: Morning

wakeup = 1:30 PM
fell_asleep = 3:30 AM
- predicted
bw = 146
morning resting heart rate = didn't measure
soreness = quads slightly (right more so), calves slightly
aches = right hip slightly
injuries = toenails wrekt, left foot big toenail barely barely
feel = tired



Food

1:30 PM

- greek yogurt
- wheat bread with peanut butter
- green tea



Session: Evening

7 PM

run:
- 6.34 mi in 54:40
- tried to run the last 0.25 of each mi fast.. was so dead though
- managed to try it for 3 miles, but only hit max 10.8 mph



Food

8:30 PM

- huge stir fry: grilled chicken, 1 cup couscous, broccoli, cauliflower, zuccini, garlic, olive oil, lemon juice, mixed nuts
- banana
- some crackers



Food

10 PM

- hot mint tea
- 1/2 pint java chip ice cream



Food

6 AM

- grape fruit juice
- greek yogurt




dead today.. also got alot done coding but, hit a few road blocks.. and im just failing tonight.

pc

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