Adarq.org

11/26/2015

sleep = 7 hours
wakeup = 6 AM ET
soreness = none
aches = none
injuries = left 4th finger laceration



Food

6:05 AM ET

- 2 x gatorade



Session: Wakeup

warm then cold shower:
- ~5 minute warm
- ~7 minutes cold (colder and colder).. was shivering by the end
- felt really good after



Session: 5k Race

jump rope warmup
- 6:35 AM ET
- 3 x 100 moderate speed
- felt good / bouncy
- both achilles a little 'stiff' though

6:45 AM ET

light jog up to the starting line:
- ~1.5 mi
- felt really good

waited around for ~30 minutes

5k race: ~7:30 AM ET
- complete overview here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112079/#msg112079
- time: 20:06
- strike: heel->toe but more of a flat strike
- fatigue: mostly in lungs, legs felt good

stayed there for a bit to see the rewards/results etc. ended up getting first in my age group (30-34) surprisingly.

walk back:
- ~1.5 mi



Food

11 AM ET

- 2 x greek yogurt
- orange juice
- half of a flat milk chocolate bar (gift basket)



Food

3:00 PM ET

- greek yogurt
- pb sandwich on english muffin
- half of a flat milk chocolate bar (gift basket)
- some plantain chips (gift basket), half of a small bag


Food

6:30 PM ET

- 1 x gatorade



Session: Evening

light jog:
- to basketball court
- considered a warmup

jumps:
- some relaxed jumps, 4 total each leg
- last jump on L-SLRVJ got 10'3
- didn't try to hit rim on R-SLRVJ
- quads felt dead, didn't want to push it

jog & sprint:
- 1 hour 10 minutes
- 4 x ~400+ (no idea, but far), with ~4-5 minute rest (slow jog) between each rep
- really pushed it on the sprints, with midfoot strike, pretty fast
- rest jog needs to get a little faster so I can reduce my rest time on this court
- this is basically a "square", so i'd jog a side, sprint a side, jog a side, sprint a side, repeat. this path has asphalt sidewalks so that's a good thing, but some of it is a little choppy so have to be careful in some spots. The sides I sprinted have less sidewalk issues so they are more safe.
- then did one lap, midfoot strike, faster pace but not sprinting
- and then home
- felt a bit beat up but I need to do more of this stuff.. better than fartlek because I can structure it with some tougher objectives & time these "rounds".
- i don't have access to a track so this will do for now
- I thought I was going to get some peace and quiet tonight regarding car traffic.. since it's thanksgiving (happy thanksgiving to the muricans).. man was I wrong. Black Friday traffic was insane. People driving like maniacs.


Food

8:30 PM ET

- 2 x gatorade
- 1 x chocolate soy milk
- greek yogurt



Food

10:15 PM ET

- red kidney beans + green pepper + jalapeno
- greek yogurt
- the rest of the plantain chips
- 2 x tbsp flax seed oil




today has felt like one of the longest days i've had in a very long time.. which I actually love. Time has "slowed down" today. Not to mention it was absolutely beautiful out.

pc folks!

Congrats on the meet PR. You almost smashed your sub 20 goal within a couple of days of writing it! Are there any upcoming 5k meets? The more meets you get the more comfortable you’ll get and perform to your potential- just like how you mentioned dunking in front of people.

thanks man! ya i'm sure there are. There are soooo many in Broward/Dade county. Though, i'm going to focus on a few of those things I listed above first. I'd like to do one in January for sure though. I'm going to use the next 4 weeks to work on fat loss, speed work, waking up early (the last 3 days i've woken up at 6AM, love it), jumps, and getting back into my strength training. Lots of pieces to this puzzle need improvement, don't want to put pressure that'll make me worry too much about eating more/recovering more etc. Regardless, I should be faster in January, i'll do one on a whim maybe.. which sounds enticing actually; just look online and choose the soonest meet. That way I won't even think about it until then.

Eventually I imagine i'll be doing races fairly frequent. ie, 3-4 a month etc. Would love to be ~150 around then though, don't want to worry about that stuff when i'm in that mode.

pc!!

Quote from: adarqui on November 26, 2015, 12:11:45 pm

11/26/2015

Tamarac Turkey Trot 5k

My goal was sub-20. I got 20:06. I laughed when I saw it, but I deserve it; I should have at least sprint to the finish like I normally do. So i'm happy with it. So in basketball terms, I still can't knick the rim in competition.

The good news is I won my age group (30-34). I got a gift basketball full of food and a trophy.

Legs felt amazing. Felt strong and bouncy. Lungs were hurting. More acidic than normal.

Warmed up really good. Started at the front. Kept pace with some fast runners for a while. I should have tried harder to keep up with them. I'd like to see if I can find my split times for the run, because I imagine the first mile was good.

Overall time: 20:06
Pace: 6:29

I can't explain why I didn't sprint to the finish. It's that "quitter in me" which seems to manifest more when it matters. It's okay though, i'm slowly killing that.

I don't know if it was the wind or what, but no one cracked 16. One guy got 16:00. Normally this race has people in the 15's. The wind was definitely very strong on the first half up, but at your back on the second half. I didn't even notice it when I was actually running though. I didn't notice much of anything though other than keeping up with a few people, I just zoned out.

Running events are nice.. everyone seems so happy/upbeat.

Finally, so many fine chix it was ridiculous. Makes me look forward to 5k races even more. There was 2k+ people at this event.



December focus:
- weight loss: ~155 lb. (-~10 lb)
- lifting: 20+ rep squats, light
- more volume running
- more interval sprinting (with jog/run recovery) AND longer intervals
- still running morning and night
- keep waking up at 6, or even earlier, i like it.

When i'm hitting some good numbers in competition (official races) several months from now, i'll look back at my log and smile. I'll also be like ~150 lb rippt & squatting, with a much stronger mind. It'll come together. Need to bleed alot more though..

word!

Wow.  Congrats on the turkey trot.  Transitioning from dunking to 5ks...  amazing to have talent across such a wide range.

Thanks alot! It was more fun than I thought it would be. Slight correction though, here's my zig-zag transition:

basketball -> boxing + running -> dunking -> sedentary computer nerd -> running + tennis (current).

;f

I love tennis, it's REALLY fun. It's a game after all. But I love running even more, not so much for the fun (it is fun), but the self-competition, the torture, and how I feel afterwards.. So i'll probably continue dedicating most of my effort on improving these running stats.

I have a lot of respect for people who can do this even though they dont get a lot of accolades, but the Matt Sherers of the world are amazing to me, because I cant even break 15 minutes for a two mile...

Never heard of Matt Scherer until now: http://www.runnersworld.com/elite-runners/rabbit-run

pretty crazy: (wth, I couldn't copy/paste from that site, had to go into inspect)

"that I do, I'll practice actually trying to hit certain paces. So when I'm doing 200 repeats I might try to hit a 25.5 or a 26.5, and then I'll just keep doing that over and over and over again."

Is your goal 5ks or are you going to go up to halfs or marathons?

I may do some 10k/half marathons/marathons eventually but "just to do them". My goal so far is definitely 5k's (and maybe even shorter) because of the speed component. I want to be able to run as fast as physiologically possible (for me) in these 5k runs. So really being able to hold 12+ mph (~15min 5k) would make me content (as a second milestone). First milestone is probably being able to hold 10.x mph for the entire 3.1 (~17min 5k).

I still plan on getting back into jumping (SLRVJ), but with less emphasis. I can intersect my training for 5k's with jumping much easier than trying to intersect marathon training with jumping. So that's definitely a big plus. I miss getting vertical. 5k (or less) + running VJ/dunking sounds like a great combo for me.

I checked out your log and it seems mostly to be made up of 4 mi runs...

Ya and some hour runs. I've been trying to run shorter/faster runs in the morning and longer runs at night, ever since I started this 2x/day training.

do you do any "speed" work?

I was starting to incorporate speed work via Fartlek runs. I had lots of sessions labeled "jog and sprint". But I havn't done them since I wrecked my calves going entirely forefoot for ~4 mi, which was over 2 weeks ago. That's something I need to slowly adapt to. I need to be able to hold a more bouncy/powerful form without my calves dying for weeks.

I want to do more structured speed work like you mentioned below, such as the 4x400 with X minute jog rest etc. I may be a bit more liberal with the distances for now, since i'm using the streets, but regardless I need to get in some more structured speed sessions. This should also help my calves adapt. I've tested it out: if I run 400's midfoot/forefoot, i'm fine. If I run a few miles midfoot/forefoot, I can get severe calf soreness.

It's something I need to figure out because I think my strength in running will be my reactive abilities.. another plus will be my lactic acid toleration once I get that back up to par: high rep squatting, 400's etc.. will be fun.

The best distance guys I know did crazy "speed" work and would use it as a way to stay honest...  the craziest workout was rested miles... 4x400m with a rest between each one of 1-3 minutes...  when your time goes up on the first one you know your getting too slow... when it goes up for the last you need more volume... kinda a cool test.

nice! ya exactly.. I need to focus much more on speed work but I need to do it in a way that won't wreck my calves. I predict I can perform sessions like that without much of a problem. The problem comes when I hold mid/forefoot for "too long". So I need to be smart about it and maybe save that for race day etc.

Lots of stuff to figure out. I feel I have so much room for improvement that it gets me excited.

pc man!

Hey, at least I'm not alone in this heh.

Got 20 points in the rec league game 2 nights ago.

nice!

Today at the gym:

10 x 10 x 100kg

That's all.

DOPE AS FUCK.

 

Couldn't do a 2 day gym week this week, so decided to challenge myself abit.
SO. FUCKING. TOUGH.

By set 4 I was feeling it alr, but somehow I stuck it out.
Pretty proud of the tenacity I displayed, but I don't think I'll ever do it again. At least not anytime soon.

 
 

good stuff. If you want to feel a similar effort but with much less volume & total time: 20 rep squats. A heavy 20 rep squat is a more condensed version of a 10x10, in some ways. Eventually you hit 20 reps with something you can only lift 10-12 times. At first you can hit 20 with something you can rep ~15 times etc. Really brutal but will make you feel just as proud as a 10x10.

pc!

not to hate but sub-20 doesn't seem very ambitious. i ran a 20 minute 5k when i was a sophomore or junior in high school, with half a season of halfhearted training (thanks DC sniper). given the volume you're already training at, i bet sub-20 would be pretty easy with a bit of race-pace practice. why not aim for sub-19 or 18:30?

Running during the DC sniper saga sounds scary as fuck. I was playing basketball out at street courts during that time, everyone was nervous/worried and we were in Florida, not DC. That's how intense those few weeks were. The only funny thing to come out of that was how people would (jokingly) make fun of me/my race (I was one of the only white people in the park lol), saying stuff indicating it had to be a white guy.. then we find out it's two black people..



Well sub 20 is the goal in an official race, because for some reason I mentally collapse during official races. I'd just be happy with sub-20 because it's more of a "mental barrier" i've overcome. That other 5k I ran several months ago was 22:51, that was a major collapse. I ran 20:06 today (lmao), which is again another collapse, but not as bad as the previous one.. So i'm making progress.

This mental "issue" isn't anything new, but it's definitely worse now than its ever been. I mean I took a few (close to 3 years) off training, so that doesn't help. Alot of my killer instinct has been dampened, but it's slowly coming back. Through my athletic history, I can think back to times where I "freeze" in competition. One of the worst times I froze was the first time I sparred hard in boxing with everyone watching (all of the coaches, pro fighters etc). I had been sparring this kid hard for months, he was a warrior, but I just schooled him every time. So finally we're sparring in front of nearly the whole gym, and I just couldn't throw punches. I was a deer in the headlights. I had to survive for 5 rounds without being able to put together any offense. My instinctive defense got me through it without getting wrecked. It was hell on earth, I can still remember it like it was yesterday. It felt like a nightmare where you can't move. Subsequent sparring matches I would school him in front of everyone. It's as if when there's an "official pressure", I stop thinking. Everything is completely instinctive (which can be a great thing). It's the same with running, it seems. I didn't even know what I ran today, until I saw the results on the wall. I didn't see any of the times on the mile markers or the finish time. My normal ability to 'talk to myself in my head' just disappears. The good news (for me) is that I know this eventually disappears. It may come back somewhat on 'bigger stages', just seems to be in my nature.

It's similar to when I dunked.. Initially, jumping in front of people would make me more passive. Eventually, I would seek it out because i'd get so amped.

I'll post about the race in a sec.

pc!

A sub 20 minute 5k sounds like a good goal and will be a nice achievement. Sounds like you know how your body operates.  It’s weird how the all-out midfoot run can wreck your calves for 2 weeks but you feel great when running. It must be the adrenaline that prevents you from feeling it. That or it’s some sort of decompression that just builds up. Don’t really know.

ya i need to figure it out so i can actually train with it, daily. been a goal of mine for quite some time, still can't do it. going to experiment more starting tomorrow (evening run).

But yeah next time you race in an event definitely try and start from the front (1st row if possible). I remember in school we used to have cross country days where we’d compete against other schools. Each school would send 2-3 runners so we’d end up with hundreds of people all lined up in the one race. I always ran for my school because it was a free day off school. We used to have hundreds of people in the race and it was always people mashed in like sardines. I remember one year I got tripped up and literally fell over.

damn hah.

i wonder if anyone ever gets hurt in these races. like you said, everyone is jammed up like sardines.

It was really frustrating. The next year I pushed myself to the front of the starters and just sprinted from the start so I was winning until I ran out of breath and proceeded to slowly jog the rest of the run.  Good times.

bad strategy (lul), but nice.

pc!