Adarq.org

Mmmmmmmmmmmm! Your last 2 5k's look great for training runs. I know it's cool to run in new places every time but you should try running a 5k around a track with a watch at least a few times, it might help you better pace yourself and break limits if you know how fast you completed every quarter mile. Also, no variations in ground level might help make your graphs easier to analyze.

ya definitely, I agree.. I tried going to the track last week but for some reason the park was closed. I was thinking about trying to go tonight, but the weather might wreck it. Still might try tho.

Actually looked through some of your earlier workouts and damn. You've been getting a lot of shit done. Nice job

thanks man!

ya i'm trying to push myself alot harder now - I feel like I can.. so far so good.

I really need to figure out how to "run hard every morning", that's big on my TODO list.. That would be an enormous mental improvement. I need to be able to run hard even when I don't want to... similar to jumping good even when I feel like crap - I was still motivated to try and jump during crap sessions & i'd try to jump max nearly every session .... true max is a different story. But if I compare jumping to running, I used to push myself alot more during my jump sessions than I do with my running/speed sessions, and that's a big problem. It's definitely tougher mentally to run hard .... so I feel like I have an enormous room for improvement in "mental gains".

  
That change in mindset really seemed to help you very quickly. Congrats on this PR!

Had this "mental barrier" today with my squats... even before completing the sets I knew that I'm not gonna be able to hit the amount of weight & reps I wanted to and this definitely subconsciously affected my effort during those sets. Need to change this!

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

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
- very light stretching before
- 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
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

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

warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

---

rest day


09/27/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, bottom of feet slightly
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = very tired but body feels light
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- banana



Session: Stretching

9 AM

- very light stretching
- everything



Nap

10 AM - 12 PM

- massive sleep debt recovery nap



Food

1 PM

- stir fry: 4 x potato, 2 x carrot, kalamata olives, turmeric, salt/pepper, 2 x serrano pepper, olive oil
- 4 x eggs
- green tea
- 1/2 cookie



Food

4 PM

- propel



Session: Stretching

8 PM

- really nice stretch: hamstrings, calves, feet, quads, upper, wrists/forearms
- felt great after



Food

9 PM

- english muffin with butter
- small bowl of raisin bran cereal with 2% milk & honey
- 3 x banana
- piece of dark chocolate
- beet + tart cherry juice
- 2% milk
- propel



wore my NB RC5000v2's today on my ~3 mile dog walk .. man they feel so damn good it's ridiculous.. going to wear them for tomorrow morning's 5k run just to see how I like them. I set my 400m PR, mile PR, and half marathon PR in them .. but I don't think I should be running in them ALL of the time - i feel like my saucony xc flats get me on my forefoot/midfoot better (plus they are 2 oz heavier which could be good for training).

so i'm curious to see how they feel tomorrow during a 5k run.. I felt crazy light/bouncy in them earlier.

unlike my brooks mach 17's, the nb 5000v2's feel amazing when you first put them on.. My brooks don't feel so great, seems like I have to get used to them.. which is something i'm not to happy about - probably won't use them again for a long time.

my saucony shay xc4's, new balance rc5000v2's, and new balance xc700v2's all felt amazing the first time i ever put them on.. and I ran good in them the first time I ran.. so i think that's a good sign as far as "the right shoes" go.

 

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

goals:
- wakeup @ 5 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
- very light stretching before
- 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
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

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

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

---

09/28/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:30 AM

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



Session: Morning

6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#

light stretching

warmup: run/walk

run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01) 
- 3 KM: 11m:17s 
- not going to list these in the PR thread because i've been using strava for my PR's lately



Food

8:30 PM

- 2% milk
- banana
- green tea



Food

12:30 PM

- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel



Food

3 PM

- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie



Session: Evening

7 PM
- light rain, wet, couldn't jump
- focused on staying tall, keeping chest up .. the entire time

warmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi

1 mile PR attempt:
- according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)
- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava: https://www.strava.com/activities/728371011/overview

old PR vs new PR, crazy how much better this new PR is ... consistency.

old:



vs

new:




400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53





Food

9:30 PM

- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding



10 AM: tired af right now.. :/ ehehe.

That's a sick photo!

actually got some coding done today.. breaking my ~2+ week inactive streak.

i got motivated though after someone contacted me via email asking me if I wanted to join their team (functional programmer / engineer) at a pretty impressive startup. I doubt i'll end up doing anything with them though, they are in California (san fran) and right now i'm kinda stuck in Florida. I asked them if they have any remote opportunities & that I am interested etc. Should receive a response (or not) tomorrow. I doubt anything comes of it, but it did help make me happy to get some coding done today... so definitely a win-win situation.

I think I might head out to SF within the next few years tho.. Tired of south florida.

can you not work with them remotely, if the work is mostly coding?

with them probably not .. seems like everything is in-house/on-location in SF. But I did ask so, hopefully i'm wrong.

bay area is tight but cost of living is truly insane there. feel you on wanting a change of scenery, though (obviously, given a few of my recent posts).

ya that's something i'm afraid of for sure.. i like living cheap and saving money :f

but ya I think I should eventually get out of FL ... for athletics & career. Seems like a much more fun area to run and explore. Also it's a legit tech hub. South Florida has some companies popping up but it doesn't have the community & energy - when it comes to tech/programming. Meetups here absolutely suck for example. I'd actually go to meetups in cali ... they are legit. Just a different scene out there.

pc!!