Author Topic: ADARQ's journal (Read 2587148 times)

adarqui · « **Reply #6735 on:** October 06, 2016, 06:20:12 am »

Quote from: Leonel on October 06, 2016, 04:20:33 am

Quote from: adarqui on October 05, 2016, 08:30:29 pm
Quote from: Leonel on October 05, 2016, 05:19:38 pm
Why did you stop with the high rep squats and RDL's again?

seems like i got bored of lifting again.. :/

lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.

I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.

I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.

I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.

so dno..

pc!!

Makes sense! I mean I'm in a similar situation. I tried to incorporate jumps and med ball throws into my routine but at the moment it's just too much on top of the technique work, olylifts and strength work I'm doing. Adding jumps/throws before every workout makes these workouts just drag out too long and it seems that my knees also don't really appreciate the extra pounding.

ya.. for jumps at least: one thing you can do is complex/superset things, during your actual lifts/work ups, or even just during warmups.

ie:

snatch warmup superset with {box jumps or tuck jumps or pogos or squat jumps)

something like that - it doesn't need to be crazy.. Just getting in a few explosive tuck jumps (like sprinters do) is better than NOTHING.. it'll also help wake your CNS up a bit more. For oly lifting & just having a strong lower body, I would still try to get some jumps in. Even these big beefy westside barbell guys keep their box jumps in, for example. As for med ball throws, could probably cut those out for now.

Also ya, it sucks about the knee achyness. Do you think that would happen if you were box jumping?

pc!

adarqui · « **Reply #6736 on:** October 06, 2016, 06:23:48 am »

Quote from: adarqui on October 05, 2016, 08:31:11 pm

Quote from: seifullaah73 on October 05, 2016, 05:30:14 pm
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

damn no idea :/

for saucony shay xc4's for example.. they run a 1/2 size too small (from my experience).. so I entered 7.5 on the calculator and eastbay recommends 8.5's for men... so, I IMAGINE that would mean you need 9's.. because of the 1/2 size too small issue.

if a shoe runs "normal", i'd get whatever the conversion says.. but some of these flats run small it seems.

My new balance flats run normal .. I order 12's and I get what feels like a 12. For my saucony's, I ordered 12's and I got what feels like an 11.5. That's why I order 12.5's.

NB seems to run "true to size"

pc!!

Leonel · « **Reply #6737 on:** October 06, 2016, 07:17:05 am »

Quote from: adarqui on October 06, 2016, 06:20:12 am

Quote from: Leonel on October 06, 2016, 04:20:33 am
Quote from: adarqui on October 05, 2016, 08:30:29 pm
Quote from: Leonel on October 05, 2016, 05:19:38 pm
Why did you stop with the high rep squats and RDL's again?

seems like i got bored of lifting again.. :/

lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.

I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.

I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.

I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.

so dno..

pc!!

Makes sense! I mean I'm in a similar situation. I tried to incorporate jumps and med ball throws into my routine but at the moment it's just too much on top of the technique work, olylifts and strength work I'm doing. Adding jumps/throws before every workout makes these workouts just drag out too long and it seems that my knees also don't really appreciate the extra pounding.

ya.. for jumps at least: one thing you can do is complex/superset things, during your actual lifts/work ups, or even just during warmups.

ie:

snatch warmup superset with {box jumps or tuck jumps or pogos or squat jumps)

something like that - it doesn't need to be crazy.. Just getting in a few explosive tuck jumps (like sprinters do) is better than NOTHING.. it'll also help wake your CNS up a bit more. For oly lifting & just having a strong lower body, I would still try to get some jumps in. Even these big beefy westside barbell guys keep their box jumps in, for example. As for med ball throws, could probably cut those out for now.

Also ya, it sucks about the knee achyness. Do you think that would happen if you were box jumping?

pc!

Yeah that would actually be a very good idea. Get a few sets of jumps in between my warmup sets on the olylifts. Box jumps would be optimal but there aren't any boxes in the university gym I'm currently training at most of the time. Will try and do some SVJ and dropstep jumps and see how my knees react. Thanks Man!

seifullaah73 · « **Reply #6738 on:** October 06, 2016, 09:14:30 am »

Quote from: adarqui on October 06, 2016, 06:23:48 am

Quote from: adarqui on October 05, 2016, 08:31:11 pm
Quote from: seifullaah73 on October 05, 2016, 05:30:14 pm
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

damn no idea :/

for saucony shay xc4's for example.. they run a 1/2 size too small (from my experience).. so I entered 7.5 on the calculator and eastbay recommends 8.5's for men... so, I IMAGINE that would mean you need 9's.. because of the 1/2 size too small issue.

if a shoe runs "normal", i'd get whatever the conversion says.. but some of these flats run small it seems.

My new balance flats run normal .. I order 12's and I get what feels like a 12. For my saucony's, I ordered 12's and I got what feels like an 11.5. That's why I order 12.5's.

NB seems to run "true to size"

pc!!

Thanks makes sense and most of the shoes in eastbay size conversion matches that of the shoe company size chart. So new balance conversion size would be a size 8.5 using new balance's conversion.

adarqui · « **Reply #6739 on:** October 06, 2016, 12:14:21 pm »

Quote from: Leonel on October 06, 2016, 07:17:05 am

Quote from: adarqui on October 06, 2016, 06:20:12 am
Quote from: Leonel on October 06, 2016, 04:20:33 am
Quote from: adarqui on October 05, 2016, 08:30:29 pm
Quote from: Leonel on October 05, 2016, 05:19:38 pm
Why did you stop with the high rep squats and RDL's again?

seems like i got bored of lifting again.. :/

lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.

I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.

I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.

I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.

so dno..

pc!!

Makes sense! I mean I'm in a similar situation. I tried to incorporate jumps and med ball throws into my routine but at the moment it's just too much on top of the technique work, olylifts and strength work I'm doing. Adding jumps/throws before every workout makes these workouts just drag out too long and it seems that my knees also don't really appreciate the extra pounding.

ya.. for jumps at least: one thing you can do is complex/superset things, during your actual lifts/work ups, or even just during warmups.

ie:

snatch warmup superset with {box jumps or tuck jumps or pogos or squat jumps)

something like that - it doesn't need to be crazy.. Just getting in a few explosive tuck jumps (like sprinters do) is better than NOTHING.. it'll also help wake your CNS up a bit more. For oly lifting & just having a strong lower body, I would still try to get some jumps in. Even these big beefy westside barbell guys keep their box jumps in, for example. As for med ball throws, could probably cut those out for now.

Also ya, it sucks about the knee achyness. Do you think that would happen if you were box jumping?

pc!

Yeah that would actually be a very good idea. Get a few sets of jumps in between my warmup sets on the olylifts. Box jumps would be optimal but there aren't any boxes in the university gym I'm currently training at most of the time. Will try and do some SVJ and dropstep jumps and see how my knees react. Thanks Man!

nice!! np.

Quote from: seifullaah73 on October 06, 2016, 09:14:30 am

Quote from: adarqui on October 06, 2016, 06:23:48 am
Quote from: adarqui on October 05, 2016, 08:31:11 pm
Quote from: seifullaah73 on October 05, 2016, 05:30:14 pm
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

damn no idea :/

for saucony shay xc4's for example.. they run a 1/2 size too small (from my experience).. so I entered 7.5 on the calculator and eastbay recommends 8.5's for men... so, I IMAGINE that would mean you need 9's.. because of the 1/2 size too small issue.

if a shoe runs "normal", i'd get whatever the conversion says.. but some of these flats run small it seems.

My new balance flats run normal .. I order 12's and I get what feels like a 12. For my saucony's, I ordered 12's and I got what feels like an 11.5. That's why I order 12.5's.

NB seems to run "true to size"

pc!!

Thanks makes sense and most of the shoes in eastbay size conversion matches that of the shoe company size chart. So new balance conversion size would be a size 8.5 using new balance's conversion.

nice x2!!

which shoes are you thinking about getting?

pc!

adarqui · « **Reply #6740 on:** October 06, 2016, 12:51:10 pm »

10/06/2016

Bio: Morning

last night's sleep: ~7 hours
- bad sleep though.. tossing/turning, waking up alot.
last night fell asleep: ~10 PM
wakeup = 5 AM
bw = 150 lb.
- bloated
morning resting heart rate = didn't measure
soreness = none
aches = right ankle/achilles slightly
injuries = none
standing desk (when on computer): not much
feel = good but tired
water = alot
mosquito bites: 0

Food

5:15 AM

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

Session: Morning

7 AM
- feel bloated

warmup:
- felt really fast but, stomach didnt feel good

run: 3.14 mi in 19:40
- had to poop .... bleh
- 5k: 19:36
- splits: 5:52, 6:20, 6:46, rest: 5:48
- mile 1 vs mile 3 is absolutely horrible lmao
- 2-mile in 12:10, so not horrible but.. should have done better.

Food

8 AM

- 2% milk
- green tea

Food

10 AM

- cereal with 2% milk
- banana

12:30 PM -> wind gusts are starting to pick up.. this hurricane will be bad if it is a direct hit.. but most projections have it missing broward/miami.

my power rack, which has been through a few hurricanes and lots of bad weather:

lmfao.. big-head-ass james

late logging:
- some crap run, ~4.5 miles @ 7:30 paces (felt right achilles several times)
- right achilles acting up ... not good
- food: chocolate milk
- food: 2% milk, fruit, mixed nuts, etc
- food: beef + vegetable soup, beet + tart cherry juice

a TON of calf stretching .. hamstring & quad stretching.

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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

seifullaah73 · « **Reply #6741 on:** October 06, 2016, 01:45:21 pm »

I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4

adarqui · « **Reply #6742 on:** October 06, 2016, 02:07:41 pm »

Quote from: seifullaah73 on October 06, 2016, 01:45:21 pm

I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4

nice!!!! i'd make the shay's #2 on that list. well, they could be #1 or #2..

the shay's have an INSANE sole .. i mean it lasts a LONG time.. these things are tanks.. it takes a very long time for the rubber to wear down. The Xc900v2's wear down alot faster, but they are still amazing shoes - feel so good. You also won't be putting in TONS of volume in them soo.. they'd probably last longer for you.

in terms of money + longevity of the shoe, i'd go with shay's #1 .. then NB's #2, then mach's #3.

pc!!!

seifullaah73 · « **Reply #6743 on:** October 06, 2016, 07:54:50 pm »

Quote from: adarqui on October 06, 2016, 02:07:41 pm

Quote from: seifullaah73 on October 06, 2016, 01:45:21 pm
I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4

nice!!!! i'd make the shay's #2 on that list. well, they could be #1 or #2..

the shay's have an INSANE sole .. i mean it lasts a LONG time.. these things are tanks.. it takes a very long time for the rubber to wear down. The Xc900v2's wear down alot faster, but they are still amazing shoes - feel so good. You also won't be putting in TONS of volume in them soo.. they'd probably last longer for you.

in terms of money + longevity of the shoe, i'd go with shay's #1 .. then NB's #2, then mach's #3.

pc!!!

Ye, I agree im going to try and get saucony shays.
off to ebay to sell some shit

adarqui · « **Reply #6744 on:** October 07, 2016, 04:52:12 pm »

resting.. right achilles felt weird yesterday.

10/07/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0

Food

8 AM

- 2% milk
- banana
- 1/2 sweet green tea

Food

10 AM

- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea

Session: Afternoon

12 PM

walk to park

calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20

since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.

felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.

walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques

Food

2 PM

- 2% milk

Food

4:30 PM

- chocolate/flax granola + 2% milk
- grape fruit juice
- propel

Food

6 PM

- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach

Food

10 PM

- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie

achilles feels better today than yesterday........ which is great.

my 5k race has been re-scheduled to october 23rd because of the recent hurricane.

picked up this running jersey today:

http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621

i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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

adarqui · « **Reply #6745 on:** October 08, 2016, 05:49:49 pm »

decided not to run again just to be safe.. both achilles' feel good today.

10/08/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11:30 PM
wakeup = 9 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate
aches = none
injuries = right achilles barely (only felt it a few times)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0

Food

9:30 AM

- 2% milk
- banana
- green tea

Food

11 AM

- propel

Session: Afternoon

1:20 PM

jump rope: 1 hour
- messups: 45

- crazy amount of messups but .... actually did pretty good though. lungs felt fine.. shoulders barely got tired.. it just seems like my "rhythm" is off -> these results are good to know.
- when I was boxing, I could go 30-60 minutes with <= 5 messups (even sometimes NO messups).. so my rhythm was solid.
- longest without messups: ~5m:30s (LL-RR-repeat)
- seems like LL-RR-repeat gave me my most consistent results
- had some go for 3+ minutes with L-R-repeat
- worked on lots of different patterns
- legs felt great

shoulders/chest feels sore already from the session

Food

2:30 PM

- 2% milk

Food

3 PM

- spinach + mixed green salad, olive oil, balsamic, cashews, goat cheese, grilled chicken
- 2% milk
- sweet green tea
- dark chocolate

- kefir (honey + strawberry)

Food

8 PM

- beet + tart cherry juice
- 2% milk
- 2 x banana
- some beef + barley soup
- some crackers

tired.

hoping to get a run in tomorrow morning. but also looking forward to mixing in jump rope again - i think... feel really good after roping - very light.

did some programming today.. a few lines of code.. HEHE

probably going to sign up for another 5k this saturday.

james modeling my new running jersey:

that jersey is pimp.. feels great.

10:15 PM -> feel really good right now.. should be able to run hard tomorrow morning.

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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

adarqui · « **Reply #6746 on:** October 09, 2016, 12:51:04 pm »

10/09/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~10:30 PM
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate, shoulders moderate
aches = none
aches AFTER running = right calf tight
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0

Food

5 AM

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

Session: Morning

6:30 AM

warmup: walk + run
- almost turned back .. during one of the very light warmup runs, my right calf locked up. stopped immediately.. felt like it pulled. Well, I walked back maybe ~100m before deciding to run, because it relaxed and I didn't feel any pain whatsoever.

run: 3.13 mi in 19:32
- 5k: 19:22
- splits: 6:00, 6:20, 6:24, rest: ~6:03
- didn't feel my calf at all.. held back a bit. told myself that if i felt my calf at all, i would stop immediately
- created a new segment which is basically the tamarac turkey trot i did in November of 2015.
- i should be able to PR this easier than that sharp-curve park i run in..

^^ flat & I get to run in the road (bike lane) if i want.. curves are less crazy - their are a few sharp ones but .. the park i usually run in has this "winding" section which is annoying.

cooldown: walk

Food

9 AM

- 2% milk

Bio

aches: right calf is tight... lame!!!!!!

Food

10:30 AM
- should have eaten this sooner

- 4 x banana
- 2% milk
- propel

Food

3 PM

- chicken taco
- big spinach salad: 9 oz spinach, olive oil, lemon, cashews, carrots, asiago cheese
- banana
- some tortilla chips & salsa

Food

5:30 PM

- propel
- dark chocolate

Session: Evening

7:30 PM
- calves tight
- nb rc5000v2's -> more of a heel toe / midfoot strike

run: 3.1x miles in ~21 minutes
- first 2 miles in 12:30

if i wasn't so sore/wrecked + it being dark out, would have been a good run..

I might start trying PR my ~2 mile in the evenings..

Food

8 PM

- 2% milk

Food

8:30 PM

- 2 x banana
- 2% milk
- beet + tart cherry juice
- 1/2 of a ham & cheese sandwich
- some stacy's pita chips

Stretching

some quad/hamstring/calf/upper stretching

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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

adarqui · « **Reply #6747 on:** October 10, 2016, 10:27:14 am »

wanted to run this morning.. it was so cool out (coolest it's been in the morning since last winter).. but when I wokeup at 5 AM, calves were sore. A few more hours of sleep seemed to really help. Anyway, i'll probably try to run a hard 2-miles tonight.

10/10/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders slightly, calves barely
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0

Food

8 AM

- 2% milk
- green tea
- banana

Food

1 PM

- big spinach salad: 9 oz spinach, mixed nuts, olive oil, balsamic, tons of goat cheese
-- MAN THIS WAS AMAZING TODAY
- 3 x egg + english muffin sandwich
- beet juice
- propel

2:30 PM: TIRED

Nap

3 - 4 PM

Food

4:20 PM

- banana

Session: Evening

6:40 PM
- nb 5000v2

warmup: feeling fast

run: 2 mile PR attempt - success
- 2 miles in 11:57, 2.01 miles in 12 minutes

- my splits are funny: 5:43, 6:16 ... ehehe

sharp turn is what caused my pace to dip as usual .. feel confident about running fast on a 'straight path' now.

also pretty cool:

speed work:
- 5 x 0.5 mi sprints
- fast, legs weren't dead at all.. good stuff

reactive work:
- some MR tuck jumps, dl bounds, single leg bounds, single leg pogos, etc
- very low volume .. just going to keep incorporating this stuff at low volume to slowly improve RA

Food

9 PM

- 2% milk
- beet juice
- small turkey & brie sandwich
- some stacy's chips
- small beef + barley soup
- banana

Session: Stretching

9:30 PM

- quads, hamstrings, calves, upper

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

LBSS · « **Reply #6748 on:** October 10, 2016, 11:29:19 am »

that is one goofy-ass street grid. normally when streets are numbered it's because they're consecutive to each other, not with 82nd branching out of 81st!

adarqui · « **Reply #6749 on:** October 10, 2016, 01:12:48 pm »

Quote from: LBSS on October 10, 2016, 11:29:19 am

that is one goofy-ass street grid. normally when streets are numbered it's because they're consecutive to each other, not with 82nd branching out of 81st!

hah. welcome to tamacrack :d

i've never noticed or ever thought about it.

that's a decent path.. especially on the weekend (no traffic). I can run in the bike lane for the most part.. which is cool. normally I run on those hard concrete sidewalks.

pc!!

Adarq.org

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