Adarq.org

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/17/2016

the last two days i've felt pretty bloated.. I think perhaps those couscous dishes are wrecking me.

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win



Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = right calf (fuq)
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6:30 AM

- 3 oz concentrated coffee
- beet + tart cherry juice
- banana



Session: Morning

7:30 AM

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:21, 6:44, 6:45, rest: 6:02
- wanted to maintain a 6:20 pace ... FAIL 



lmao.. the beginning oscillation before that major dip (turning a sharp curve) is just hilarious.. wtf.

i should be able to knock out 19:xx 5k's every morning at moderate intensity.. no reason i should be going into the 21/22's that's for sure.

i guess there's some progress in that my 2nd & 3rd miles are still getting closer.. it just seems that mile 1 = bouncy, miles 2/3 don't have that bounce.. so even though i'm probably trying harder in miles 2/3, i'm not going as fast as mile 1.

definitely lots of issues going on that i need to keep trying to resolve. 

anyway i'm tired & my right calf is sore.. so i guess i'm happy with the morning run. would love to have a good evening session tonight but dno.



Food

8:30 AM

- 2% milk



Food

9 AM

- propel
- 1/2 banana



Stretching

10:30 AM

- standing leaning stiff leg / calf stretch
- lots of this.. light.. trying to loosen up my right calf.. it got tight af.
- i did one little extra ankle lock on thursday when i was warming up and then i felt it stiffen up.. interesting
- i havent been focusing on locking my ankles for a while now, because of that.



Food

11 AM

- 2% milk
- beet + tart cherry juice
- green tea
- mixed nuts



Food

3:30 PM

- spinach salad with kale/greens, olive oil, carrots, garlic, lemon, asiago, salt, pepper
- 3 x eggs, salt, pepper
- raw black tea
- 1/2 a dark chocolate + coconut bar (really good)

solid af meal.. feel great



Session: Evening

7 PM
- lightning storm crept in, ruining the session
- but... probably a good thing, because my right calf was sore most of the day .. and i felt it a bit during my first run.. it felt fine in the 2nd and 3rd runs though
- i hate when my calf gets wrecked like this.. i literally think it's from locking my ankle during a warmup on thursday

~530m repeats: 2x
- full recovery
- felt so fast it was ridiculous
- i definitely could have kept up this pace for longer.. how much longer? no idea.. but i figured i'd stop at this marker i have, to make sure I don't wreck my right calf
- when i'm feeling 100% i need to really test how far I can get with this sub 5 min/mi pace..

run home: ~300m?



really good stuff IMHO.. 



Food

8 PM

- beet + tart cherry juice
- 2% milk
- 4 x banana



pc!

how gassed are you at the end of a run like that (5k @ 20:30)?

well, definitely breathing hard.. but it's more of just completely soaked & just glad i'm done running - very "overheated".. I basically feel the exact same at the end of 20:xx, 21:xx, and 22:xx ........ lmao. It seems pretty sad but I think the heat/humidity have alot to do with it. It honestly seems like whatever pace I run at, it's more of a chore in the morning .. I'm just not amp'd up like I am at night for example. I wouldn't even try what I did tonight, in the morning .. or any of my speed work sessions.. not yet at least. Eventually I want too though -> I need to be able to feel 100% in the morning. I'm definitely improving at running in the morning though .. miles 2 & 3 are getting closer to each other (about the same), in my recent runs. Once I can get miles 1, 2, & 3 all about the same in the morning, that will be an enormous improvement.

Also i'd like to start trying to hit 19:xx 5k's every morning .. pretty soon.

So part of these morning sessions are literally just to try and get comfortable running in the morning, sleeping early, and getting into this new rhythm.. I think it's going decent so far but, I really need to shift it up a gear and start hitting 19:xx's every morning. I know I can it's more of a mental thing.

just wonder if you'd be helped by upping mileage a bit. seems like your overall volume is low even for middle distance. maybe aerobic base just isn't solid enough?

ya I agree, upping the mileage right now would possibly help a little bit .. but I don't think it would help enough to incorporate it. Upping the mileage too much will start to make me not want to jump, or sprint, etc.. I don't want to fall into the 'long distance' mindset like I was before. I want to keep trying to build my speed/power/technique and somehow morph into a Mo Farah style of running.. So i'm placing more emphasis on running economy/speed than my raw aerobic base right now. It sounds kind of crazy but, I think i'm a ton faster than I was last year at this time ... Once it cools down, we'll really see.

I've PR'd alot of stuff in the summer heat.. and i think i'm getting ready to PR a ton more things (12-minute test, mile, 5k, 1km, 400m) etc, before the heat subsides. Once it cools down a bit, I think i'll be on another level.

Last "winter" I remember barely sweating on runs etc.. weather was good. I also ran 3 x half marathon distances. Right now i'm completely drenched after a mile or two and I wouldn't even contemplate running 13.1 miles. I've never been good in the heat so....

my calculations/predictions could be way off (i hope not) but I do like this low volume approach. I'm going to keep riding it until January .. I really think it's going to work REALLY GOOD.

plus if it works... achieving more with less will be quite an achievement imho.. I look at these runners putting in 70+, 100+, 140 miles per week and I definitely don't want to be that person. I'm trying to approach it more from a "less work more efficiency" perspective... I could be crazy though :f 

pc!!!

when i was getting that mild heat distress after tennis last month i started putting frozen peas on the back of my neck after i got home. seemed to help. ymmv.

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/19/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6:10 AM

- beet + tart cherry juice
- banana
- 1 oz concentrated coffee



Session: Morning

7 AM
- 79 F
- 89% humidity
- shirtless

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:09, 6:35, 7:08, rest: ~5:48
- strategy was to run the first two miles hard then coast the third
- drenched af.. but, felt good shirtless



Food

8 AM

- 2% milk
- propel



Nap

10 - 11 AM
- passed out



Food

11 AM

- big spinach salad: 9 oz + 2 oz spinach, olive oil, lemon, mixed nuts, garlic, tons of asiago
- 2% milk
- green tea
- a whole bar of dark chocolate



Nap

2 - 3 PM
- passed out again
- damn!!

man I AM WRECKED.. I feel like i've been at the beach or something ... and i'm just tired af.




Food

3:30 PM

- 1/2 suja drink (the spicy one)
- 3 x banana

had a bad reaction to this for some reason .... heart was racing and i felt like crap.. took another nap, fixed it.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

warmup: run to court

jumps: submax
- L-SLRVJ mostly 10'4-10'5, had a few 10'6"s and potentially one 10'7" which was ridiculous
-- the ~10'7" was done with a "~sub 5 min/mi run runup": meaning, I basically used my more powerful run form during the runup from a further distance, instead of my normal runup.. felt good.. tried it again after and was too tight - jump sucked.
- R-SLRVJ: light backboard taps
- ~15x each
- jumps felt amazing

~400m repeats:
- 4 @ ~5 min/mi pace
- ~400m sub 10 min/mi jog recovery between each

a few light sprints:
- 3 @ ~80%
- felt good but "slow"
- ~16 mph max



Food

9 PM

- 2 x 2% milk
- banana
- propel



Stretching

9:30 PM

- lots of hamstring/quad
- right hamstring/calf feels a little weird



lmao .... 3 naps.

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/20/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = both calves slightly (right more-so), hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana



Session: Morning

10 AM
- heat index: ~103 F
- hot

warmup: ~1.x mi of off and on light running until i break a good sweat

run: 1.3 mi in 10:02
- cramped up at ~400m .. then cramped up again at 1.3 mi
- bad run



Food

10:30 AM

- 2% milk



Food

11 AM

- green tea
- beet + tart cherry juice
- whole chocolate milk
- 1/2 of a egg & cheese sandwich on a bagel
- banana



Food

2 PM

- chicken taco
- beef taco
- some chips and salsa
- green tea



Session: Afternoon

4 PM

barefoot mile test: ~6:04
- middle toes on both feet lost some skin at the bottom

 



Food

4:30 PM

- green tea
- boost plus



Session: Evening

7 PM

run: intervals
- 9 x ~300m with ~300m light jog recovery






pretty good.. pretty much everything at ~55s .. some 54's.

all of the 0.1 mi stuff is really 0.18 mi (garmin connect lists it properly)



Food

8 PM

- 2 x 2% milk
- propel
- 1/2 turkey & brie sandwich



Food

10 PM

- 2% milk
- tart cherry juice
- propel




can't stop drinking juices.. so thirsty.. and just love milk. :F

pc!

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/21/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~12 AM
wakeup = 7 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7 AM

- 2% milk



Food

10 AM

- green tea
- beet + tart cherry juice
- 3 x eggs
- some stir fry potatoes with goat cheese
- 2 x banana



Session: Afternoon

1 PM

form recording:
- various paces: 7, 6:30, 6, 5:30, 5, 4:30, 4, 3:30
- max speed: ~17 mph
- took some 240 fps video of me running at various paces
- don't think i'm using my hips enough
- foot strike looks good though
- uploaded them but, they reverted to normal speed, might post a few tmw or smt



Food

1:30 PM

- whole chocolate milk



Nap

2 PM - 4 PM

- fuhhh!



Food

6 PM

- some banana bites




Session: Evening

7:30 PM

speed work: 5.2 mi in 1h:07m
- various distances mixed in, with walking and occasional MR double leg bounds
- actually hit my third best estimated 400m tonight without gunning for it -> probably due to using hips more
- focused on using my hips more: lots of glute and even more calf
- some of the fast runs felt REALLY GOOD



at ~3.4 - 4.0 mi i basically ran a fast KM too (low 5 min/mi pace for the most part).. felt SOOO good.

calves/hamstrings sore from that session already.

 



Food

9 PM

- 2% milk



Food

- 2 x 2% milk
- 2 x propel
- beef + chili bean soup
- banana
- chicken taco
- beef taco




evening session was SOLID... had good power.. my technique change to keep a stiffer leg and use more hip seemed to really have me flying.. i've used this before but got away from it because I wasn't as comfortable with midfoot etc.. I think MAYBE now this might be a good road to take.. i feel sooooooooo much more glute using this technique.

REST DAY.



note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/23/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~12 AM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly (left more-so), hamstrings slightly (left more-so)
aches = right hip flexor slightly (nooo!!!)
injuries = left index finger swolen slightly (odd), left old in-grown toenail injury slightly (maybe)
- still................ wtf?
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- 2% milk
- banana
- small piece of dark chocolate (sea salt - love this one)



Session: Stretching

11 AM

- lots of quad/hamstring stretching
- really good



Food

1 PM

- 5 x eggs
- small salad: spinach, greens, garlic, goat cheese, olive oil, balsamic, carrots
- green tea
- dark chocolate





Food

8 PM

- banana
- beet + tart cherry juice
- tomato / mozzarella sandwich
- chips & salsa
- a bunch of banana bites



Session: Stretching

10 PM - 11 PM

- lots of hamstring/quad stretching
- really good .. legs feel light/loose
- also some upper



Food

11:20 PM
- hungry

- banana
- 2% milk




my left hamstring & calf are pretty sore.................. fml.


my new brooks, lol:





someone linked me some running shorts.. then i saw some other stuff they have.. i've been wanting to get a new jersey, might get an ethiopean or kenyan one lmfao!!



http://www.boausa.com/mens-active-wear/mens-ethiopian-flag-styles.html





http://www.boausa.com/mens-active-wear/mens-kenyan-flag-styles.html

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/25/2016

goals:

- wakeup @ 5:30 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~12 AM
wakeup = 6 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly, left old in-grown toenail injury slightly (maybe - could just be skin issue)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

- beet + tart cherry juice
- banana
- 2 oz coffee concentrate



Session: Morning

7 AM
- heat index: 75 F 
- hell ya!!
- edit: OH, also it was wet out.. so had to be careful.. a little slippery in lots of spots.

i'd like to run my morning 5k's hard, EVERY MORNING......
- it doesn't have to be 100% PR attempt but, should at least be hard (relaxed 100%) and not leave me feeling disappointed after
- i actually was breathing better/felt better/walked taller after finishing this morning's run then when i finish it in 22+ minutes.. because i guess when i run it so slow i also feel more 'down mentally'.

to run harder, i told myself this would be the last 5k i'm ever running.. so run it hard
- it worked.. in mile 2-3 when i started to fatigue mentally, i actually thought about that and picked the pace back up


run:
- 3.14 mi in 19:52
- 5k: 19:32
- splits: 6:03, 6:20, 6:30
- again losing too much time on miles 2 & 3
- bad finish but.. was kind of boxed in by people and couldn't run past them (roller bladers and people walking etc .. so just laid back)
- i ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.
- the fact that i'm able to run forefoot now without my calves dying is a very good sign.

according to strava:
- 2nd best 5k ever .. which is great considering I did it in training
-



decent graph .. still wrecking my pace going around those sharp turns .. i did try to pick the pace back up though and accelerate more into those turns instead of slowing down from further out.






Food

8 AM

- 2% milk



Food

9 AM

- 2% milk
- beet + tart cherry juice
- green tea
- banana
- dark chocolate



Session: Stretching

11 AM

- lots of hamstring/quad
- legs feeling really good..
- right calf/achilles a LITTLE achy



Dumb

12:30 PM

- bumped my knee getting in my car so hard .. lmao
- it's fine but it hurt like a mfqr .. right on the tip of the patella tendon



Food

2 PM
- cheat meal sunday!!!

- brisket
- big serving of mac & cheese
- piece of bread
- chocolate chip cookie
- green tea



Nap

3:30 - 4:30 PM

- passed out and died
- drooled



Food

5 PM

- banana
- banana bites
- propel



Session: Evening

7 PM

warmup: mixed light runs to court
- feel heavy

jumps:
- submax
- L-SLRVJ: ~10'4"s
- R-SLRVJ: backboard touches
- felt ok

speed work:
- 3 x 0.72 mi (1160m) intervals with 2 minutes (standing-still) rest between
- splits: 4:00, 4:10, 4:20
- pace: 5:33, 5:51, 6:05
- felt weird doing standing-still rest, but i liked it
- this was tough.. happy about that first interval



^^ it's a very curvy path .. really tough.. so very happy about those times.


cooldown run:
- dead



Food

8 PM

- 2% milk



Food

9 PM

- beet + tart cherry juice
- 2% milk
- propel
- 1/4th turkey & cheese wrap
- some stacy's chips
- 3 x banana
- 1/4th dark chocolate bar



Session: Stretching

10 PM
- TODO

- hamstring/quad/calf




I NEED TO GO TO SLEEP EARLIER. I'd like to run before the sun comes up !@@$!@)$( dammit.

decent day..