Adarq.org

this week i've been eating so many veggies (stir fry). really doing me good. feel great.

10/18/2018

6 x sub5 + 5 x sub3 = 10 of 50, 39 to go.


08:30 PM: workout: "safe" speed (grass, spikes): {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}
was going to go for a mile PR but, played it safe. felt really good.
- https://www.strava.com/activities/1913519333
- https://www.endomondo.com/users/26420622/workouts/1216964587
- https://connect.garmin.com/modern/activity/3099817190

- {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}

played it safe. left ankle/achilles a little achy, so stopped it at 0.73 mi (basically 1200m).

def in 4:4X mile shape that's for sure.. 4:3X not seeming so far anymore .. or as difficult. it's kinda nuts.

my cadence is getting lower too.. for the speed.. great sign. ~200 for 4:4X today.. 19X for 4:5X last night.

once I can get 4:3X @ 185ish, i'll be a monster. ;d that would mean elite-ish power per stride, at sustainable effort.










so tired right now.. should be asleep.

gn!

2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

sounds brutal lol.

Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

great work man!!

keep that up.

i personally feel like people "age faster" and "get slower" if they drink frequently, just my possible inaccurate observation. drinking doesn't seem to affect packing on muscle, but it seems alot harder to "pack on fitness", or not get sluggish. people who drink ALOT seem to always have "slow nervous systems". heh.

pc!

Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:

Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44

Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26

Damn, next age group is harder,  22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.

Just saying! 

haha yup. some fast folks there.

dudes getting even more serious as they approach 50.. understandable.

LEBRON / Lakers home opener tonight.

exciting..

a little late..

two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up

the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?

sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km

strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.

kenyans do alot of speed though... that's their lifting. tons of hills at hard paces (fartleks/long runs/tempo), hard track workouts etc. So, while they don't lift, they beast out hard af throughout the week. Their running economy is what stands out to most everyone who watches them run, that's because they are insanely strong at running.

but ya, keep the strength. you're not a "runner only" (yet? - though, I think you'd be more of a short to shorter-mid distance guy eventually, than a long distance runner, just from your mindset/mentality). I've become a runner only, so I don't really need it. You also like your physique, play ultimate, and just like moving weight around in general - so don't starve yourself of that!

as for your routine, it's hard to say.. really hard to comprehend "static" routines and such, especially now. Though, I do somewhat still think in terms of that "ratio" article I wrote way back. As a general example, if you want to be 75% runner, 25% lifter, do 3:1, repeat. The only "static" day you have is ultimate, it seems (when the blokez ball out). Can't mess with that much.

just have to be a bit careful with strength + run, especially given the tweaks you've had recently.

for me personally, i'd want to get my runs in the AM, with some lifts afterwards, or with lifts in the evening.

so like, just imagine I was obsessed with both lifting and running, it'd be:

sunday: ultimate frisbee ~4.5 km
monday: run (AM), strenf (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), strenf (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)

if I could only do one session:

sunday: ultimate frisbee ~4.5 km
monday: run + strenf
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run + strenf
friday: run + strenf
saturday: rest or run (AM or PM, recovery)



so, given that, (100% obsession for both running and strenf), i'd then modify it if I cared more about running than strenf, to something like:

sunday: ultimate frisbee ~4.5 km
monday: run (AM), run (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), run (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)

if I could only do one session:

sunday: ultimate frisbee ~4.5 km
monday: run
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run
friday: run + strenf
saturday: rest or run (AM or PM, recovery)



dno if that helps at all.. hah. hope it does!

IM OUT HERE CATCHING LOBS.

Breakfast for dinner today. Bigger version of what I've had for breakfast. Eggs over easy, veggies (tomato, mushroom, sweet peppers, and normally spinach), toast, bacon on weekends.

want that bacon.