6346
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 09, 2018, 05:41:29 am »
their "driver" (Luka Kiptang) can shoot some photos too, he's gotten way better over time. this one is great.
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6347
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2018, 09:44:06 pm »
also, a dope track photo I took (IMHO 
)
and then this young dude I met at the track .. as we were running past him i gave him a nod/good morning and he had a great response, seemed like a really nice kid. So, asked him about his spikes later. Then when I came back to take some track photos, he said something and we got to talking .. turns out:
he's a h.s. senior (17) with a ~51.x 400m .. he's aiming for a 48.x in the 400m this year.
he can fly.
friended him on IG, apparently his h.s. track team has back to back state titles etc.
going to be fun watching him progress into an NCAA sprinter etc.
It's cool to be impressed with people within seconds of meeting them, though it rarely ever happens to me. It seems to be this quality of being "genuine" and just polite/friendly/enthusiastic etc.
gn!
)and then this young dude I met at the track .. as we were running past him i gave him a nod/good morning and he had a great response, seemed like a really nice kid. So, asked him about his spikes later. Then when I came back to take some track photos, he said something and we got to talking .. turns out:
he's a h.s. senior (17) with a ~51.x 400m .. he's aiming for a 48.x in the 400m this year.
he can fly.
friended him on IG, apparently his h.s. track team has back to back state titles etc.
going to be fun watching him progress into an NCAA sprinter etc.
It's cool to be impressed with people within seconds of meeting them, though it rarely ever happens to me. It seems to be this quality of being "genuine" and just polite/friendly/enthusiastic etc.
gn!
6348
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2018, 09:33:28 pm »
pre-race session day! progression!
fuck I feel beat the fuck up ... HEH!!! A few things it could be:
1. those endorphin racer v2's are very intense, definitely smash my quads more
2. doing lunges after running could be a problem .. both times i've done it recently, i've come back with some tweaks (hamstring and quad insertions).
3. i'm just training too hard.
I think it's mostly #2, with a bit of #1, and least #3.
I think those lunges after running ~10 miles and such, just wrecks me .. even if it's just bodyweight, i think it really "triggers" some breakdown in my legs. I mean, i'd love to overcome that and just be strong enough to handle it... so I probably have to reduce the volume of the actual lunges, which is only 3 x 10 each leg right now..
Also those endorphin racer v2's are really intense. They have 0 "shock absorption" due to whatever they are made out of, which is nuts because they are ~5oz and my NB MRC5000v2's are 3.2 oz, and the NB shoes feel 100000x more protective/cushiony.. so it's just what the sole is made out of or something - plus they are 0 drop (the endorphin's).
anyway, tomorrow is a complete rest day, so, should be flying on saturday .. don't like how my right quad tendon feels tho.
might need to do a small shutdown (3-4 days) after this race, if it persists.
03/08/2018
bw = 144
bw before bed last night = ?
soreness = calves, quads a bit dead
aches/injuries = left medial hamstring tendon, right quad insertion, calves tight, quads achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
hours sleep: 7
wakeup = 04:20 AM
feeling a bit beat up from yesterday's session.
log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, electrolyte water
05:30 AM: workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
07:30 AM: food: rxbar, water
08:30 AM: food: whole foods: bunch of eggs, potatoes, sausage patty, bacon egg and cheese muffin sandwich, water
09:30 AM: food: banana, water
01:30 PM: food: 4 x egg sandwich on multigrain sourdough, sauteed mushrooms, banana, water
04:00 PM: food: rxbar, banana, water
07:00 PM: food: bunch of prunes, cashews, banana, water
workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
- https://www.strava.com/activities/1442193590
legs feeling a bit beat up today, even during the session. Need a full day of rest tomorrow. Should be flying on Saturday if everything works out as intended.
goal for this 10k is to avg sub6 pace, so 5:5x.
after the 10k, me/Andrea/Cory are meeting up and are going to run another 10k but at moderate effort, probably progression run it a bit (start at 7 and work back down to whatever), as long as we all stick together.
so this is going to be a race + extra moderate miles = workout.
teh 6 mile tempo:
kinda nuts that i hit that 5:21 in the last mile (mile 9 overall) .. i started it a little slow too because Andrea's mile wasn't done .. so that last mile was definitely more of the 5:1X range which is kinda crazy IMHO.
as wrecked as i felt today, i also felt incredibly powerful/fit/fast etc.. so, even tho i was beat up, i was flying.
one thing I noticed is, during our progression, my breathing was mostly controlled/relaxed, i could convo pace easily until about < 6:30.. hah. nuts.
anyway, happy.
runlikeagirl crushed the workout today, and has been kind of out of it recently (lots of traveling etc).
an IG post in honor of international women's day, I just reposted something runlikeagirl wrote:
also, this was my reply to her initial post:
seriously tho .. i've made some big progress since training with her.
I follow lots of women athletes, more-so than men it seems, they really motivate me. It's also great seeing how much they respond and care about people who ask them questions/show them support etc, unlike alot of male athletes who ignore pretty much everything. Just seems to be a theme i've come to expect.
peace!!
fuck I feel beat the fuck up ... HEH!!! A few things it could be:
1. those endorphin racer v2's are very intense, definitely smash my quads more
2. doing lunges after running could be a problem .. both times i've done it recently, i've come back with some tweaks (hamstring and quad insertions).
3. i'm just training too hard.
I think it's mostly #2, with a bit of #1, and least #3.
I think those lunges after running ~10 miles and such, just wrecks me .. even if it's just bodyweight, i think it really "triggers" some breakdown in my legs. I mean, i'd love to overcome that and just be strong enough to handle it... so I probably have to reduce the volume of the actual lunges, which is only 3 x 10 each leg right now..
Also those endorphin racer v2's are really intense. They have 0 "shock absorption" due to whatever they are made out of, which is nuts because they are ~5oz and my NB MRC5000v2's are 3.2 oz, and the NB shoes feel 100000x more protective/cushiony.. so it's just what the sole is made out of or something - plus they are 0 drop (the endorphin's).
anyway, tomorrow is a complete rest day, so, should be flying on saturday .. don't like how my right quad tendon feels tho.
might need to do a small shutdown (3-4 days) after this race, if it persists.
03/08/2018
bw = 144
bw before bed last night = ?
soreness = calves, quads a bit dead
aches/injuries = left medial hamstring tendon, right quad insertion, calves tight, quads achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
hours sleep: 7
wakeup = 04:20 AM
feeling a bit beat up from yesterday's session.
log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, electrolyte water
05:30 AM: workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race!
\o/07:30 AM: food: rxbar, water
08:30 AM: food: whole foods: bunch of eggs, potatoes, sausage patty, bacon egg and cheese muffin sandwich, water
09:30 AM: food: banana, water
01:30 PM: food: 4 x egg sandwich on multigrain sourdough, sauteed mushrooms, banana, water
04:00 PM: food: rxbar, banana, water
07:00 PM: food: bunch of prunes, cashews, banana, water
workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race!
\o/- https://www.strava.com/activities/1442193590
legs feeling a bit beat up today, even during the session. Need a full day of rest tomorrow. Should be flying on Saturday if everything works out as intended.
goal for this 10k is to avg sub6 pace, so 5:5x.
after the 10k, me/Andrea/Cory are meeting up and are going to run another 10k but at moderate effort, probably progression run it a bit (start at 7 and work back down to whatever), as long as we all stick together.
so this is going to be a race + extra moderate miles = workout.
teh 6 mile tempo:
kinda nuts that i hit that 5:21 in the last mile (mile 9 overall) .. i started it a little slow too because Andrea's mile wasn't done .. so that last mile was definitely more of the 5:1X range which is kinda crazy IMHO.
as wrecked as i felt today, i also felt incredibly powerful/fit/fast etc.. so, even tho i was beat up, i was flying.
one thing I noticed is, during our progression, my breathing was mostly controlled/relaxed, i could convo pace easily until about < 6:30.. hah. nuts.
anyway, happy.
runlikeagirl crushed the workout today, and has been kind of out of it recently (lots of traveling etc).
an IG post in honor of international women's day, I just reposted something runlikeagirl wrote:
Quote
This photo has nothing to do with #internationalwomensday, but the following text does! With running, I'm literally just trying to run like a girl, I'm not kidding, I say it all of the time. Repost of something from one of the fiercest women I know @tipscadavid: .
I #runlikeagirl and I am proud of it. Happy International Women’s Day to all the amazing women! We are tough. Nothing can stop us when we want to accomplish something. #Irunlikeagirl, try to catch up! 🏃🏼♀️💨💪🏼❤
.
#runfast #women #happywomenday #celebrate #love #selflove#determination #determined #power #tough #goal #goals #notstopping#chaseyourdreams #grow #challenge #strava #runningcommunity #marathontraining #marathontraining
.
.
^^ yup. #respect #girlpower💪💪💪💪💪💪💪💪💪
.
Also, #hoodieselfie from the track today. ❤💪🏃🤓 this was after training with @tipscadavid, 3 mi warmup, 6 mi light to mod to hard progression, 1 mi cooldown. Crushed it.💪
also, this was my reply to her initial post:
Quote
💪💪💪it's funny you mention "try to catch up", that's what I've been doing since we started doing some hard workouts together, just trying to keep up. You were kicking my butt in pretty much every workout, and now months later, I'm finally starting to be able to hang with you for these longer distances. Your #fierceness is contagious 😎👊💪I feel like I've improved incredibly since I started training with you.. I mean, who else is going to do hard tempo with me after a grueling track session or after 2 hours of long running and bridges, or double up on a 10k race to get 12.4 miles in? Not too many people.. so far only 1 that I know of... hah. So ya, shoutouts to all of the powerful, driven, awesome women out there.. and im just trying to #runlikeagirl. 😎🏃👊💪🤓
seriously tho .. i've made some big progress since training with her.
I follow lots of women athletes, more-so than men it seems, they really motivate me. It's also great seeing how much they respond and care about people who ask them questions/show them support etc, unlike alot of male athletes who ignore pretty much everything. Just seems to be a theme i've come to expect.
peace!!
6349
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2018, 09:13:11 pm »Now that you entering into the big league the half marathons, full marathons. What is your strategy in regards to the water stops they have like in the picture the volunteer holding a plastic cup of water or in some other events they have a table full of cups of water.
Do you take it and drink it or just pour it over yourself.
not sure tbh .. I tried drinking during my half (it was hot/humid), so I figured i'd be pre-emptive about it. My pace slowed down every time I tried to drink water. I'd try to get some in, fail, then dump it on my head. For 5k's I definitely don't drink. For this 10k coming up, I won't drink either I imagine. I do most of my hard sessions without drinking water so, maybe I should just avoid it for as long as possible.. dno.. when I start stomach cramping though, water seems to help.
half marathons have water stations at every mile, so if you decide not to drink at one, the next one is *only* a mile away.. which isn't TOO bad.
Quote
Congrats on the 5k race.
thanks man!!!
10k coming up!!
6350
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 08, 2018, 07:32:08 pm »
Shitara (left) is such a monster.
6351
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2018, 05:51:05 pm »08-03-18
Workout
Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]
Notes
Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.
nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.QuoteGetting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.
Sore from bw stuff not too bad.
i didn't know you were always running with gloves hah.
The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!
damn that sounds cold af. I had to wear gloves for that ultra vista 360 relay, was frozen. can't imagine having to do that pretty much every run. when do you get "perfect running weather"?
6352
Progress Journals & Experimental Routines / Re: FP's log
« on: March 08, 2018, 04:01:15 pm »2/25
sb squat 285 4*5
-SI joint still bothering me
decline situps 3*15
sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests
its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass
you threw up a few times from the sprints? damn
one of those max-V treadmills?
also how's the drawing and such now that the pins are out?
yep. oddly enough i think the throwing up is more of a mental thing, because i had eaten like 3-4 hours before. i knew i was going to feel really shitty if i went for the second set but decided to do it anyway.
it is a max-v treadmill, but cranking up the resistance all the way makes it sort of like a really high resistance push sled.
the drawing is going great, thanks for asking. planning on making an instagram for some of my works so be on the lookout for that
dope!!$!@$! do it!!
when you do, let us know!
6353
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2018, 03:59:52 pm »08-03-18
Workout
Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]
Notes
Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.
nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.
Quote
Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.
Sore from bw stuff not too bad.
i didn't know you were always running with gloves hah.
6354
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2018, 03:51:03 pm »
whoa the last 5k I raced posted some great photos!!
mps superhero 5k raw images, will post some to the ig'z
getting my trophy lool
posing with the director of the event
posing with the top female
posing with a fitness guy/strength coach i met, cool dude
^^ also, kinda hilarious that he has an "STS" shirt huh?
i don't know this guy but he came in third, sportsmanship!
not sure what this one is about
checking my watch shortly after coming down from the hill
national anthem
dope!!!!!!!!!!!!!!!!!!!
mps superhero 5k raw images, will post some to the ig'z
getting my trophy lool
posing with the director of the event
posing with the top female
posing with a fitness guy/strength coach i met, cool dude
^^ also, kinda hilarious that he has an "STS" shirt huh?
i don't know this guy but he came in third, sportsmanship!
not sure what this one is about
checking my watch shortly after coming down from the hill
national anthem
dope!!!!!!!!!!!!!!!!!!!
6355
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 08, 2018, 01:24:44 pm »
photo & caption of the day.. serious stuff.
Quote
#TBT October 5th, 2008. At this point of my life I had to take care of my family, things all just happened all of a sudden. I was just a kid living the dream in #Boulder. Then all of a sudden my family comes from California with no place to go, under unfortunate circumstances. It was my time to step up. However my running contract wasn’t enough to take care of everything. Enough for a single person, but not a family. Money was running low. I had to take out multiple cash advances from my agent, just to survive and buy food. No furniture in the place. Mom was on a mattress, I had an air mattress, little bro on the floor. I hadn’t ran a good race in almost 2 years. USA Marathon Championships @twincitiesinmotion was coming up and I knew that if I can get in the top spots, it would change our situation. Mile 18 came, i am in the front, 49 degrees and pouring down rain. I started to think of my family and our situation. It broke my 💔 to think of them struggling. I used that to fuel me. I surged ahead and I never looked back. I would go on to win my 2nd 🇺🇸 National Road Championship and my 1st USA Marathon Championship. This is my reaction right as I crossed the line. I would end up winning $47,000 with prize money and sponsor bonuses. I would make my name significant again. I would be back in the game. My family and I would be just fine now. .
.
.
#Contodo #twincitiesmarathon #CabadaTS #NeverGiveUp #Motivation #throwbackthursday #NationalChampion #Twincities #USARC #usatf #tcmarathon #marathon
6356
Football / Re: NFL Combine 2018
« on: March 08, 2018, 04:47:11 am »two of those guys came up injured, though. the combine is dumb. i mean, i love it. but it's dumb. most job interview processes are dumb.
ya those injuries sucked :/
i love the combine! but yes it's dumb, especially considering you have 3-4 years of on the field "audition tape" already.
6357
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:21:21 pm »
great shot of Tergat (old photo)
6358
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:20:46 pm »
love this shot of Timo
6359
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:19:20 pm »6360
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 07, 2018, 08:08:01 pm »
new race predictor haha.
5k @ 15:53 =
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53
hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.
funny tho.. dream numbers.
5k @ 15:53 =
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53
hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.
funny tho.. dream numbers.