Adarq.org

If only I could add "20m a week" to my ~14 mph sustained pace ... like we do with ~5-10 lb. a week on squat.

hmm maybe I can. ;f



10/11/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~10 PM
- took a while to fall asleep though
wakeup = 6:30
bw = 148 lb.
- yay
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:40 AM

- banana
- beet juice
- ~4 oz concentrated coffee



Session: Morning

8 AM

warmup:
- felt really good
- could easily hit 5 min/mi pace

run: 3.1x miles in 19:49
- 5k: 19:48
- splits: 5:51, 6:24, 6:37, rest: ~8:33
- cramped up around 2.5 miles .. could barely run with it by 2.9
- decided to gut it out since i was so close to finishing.

imgur broken, cant link graph

new major goal: 2 consecutive 5:5x miles..

speed work:
- random stuff while walking home
- hit sub 5 min/mi a few times
- more forefoot



Food

9 AM

- 2% milk



Food

11 AM

- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese, cashews
- chicken taco
- tortilla chips + salsa
- propel
- beet juice
- green tea





Bio

2 PM

tired af. trying not to nap. need to gut it out so i can sleep properly at 10 PM.



Nap

3 - 3:15 PM

- couldnt fight it



Food

3 PM

- beet juice
- banana



Session: Stretching

4 PM

- light hamstring, quad, calf, upper



Bio

beet juice made me crazy bloated.. going to cut it out for several days and replace it with gatorade.

my beet juice life might be coming to an end.. i think it wrecks my gut more often than it helps me. fuq.



Session: Evening

7 PM

warmup: legs felt heavy

run: 1-mile PR attempt
- ran 5:27 .. 1 second off of my previous PR of 5:26
- legs felt heavy but gutted it out
- thought I PR'd

run: speed intervals: 3 x ~290m , walk back recovery
- actually felt amazing .. legs had lots of bounce
- almost as if the 1-mile PR attempt was a warmup HEH.



^^ first two are over 13 mph, third is over 14 mph.. nice!





Food

8 PM

- 2% milk



Food

9 PM

- 2% milk
- small beef + barley soup
- small ham & cheese sub
- 2 x banana



Food

10 PM

- half of a cookie
- 2% milk
- gatorade rain (instead of beet juice)

---

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

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

im cutting out any "sugar drink" (beet juice, tart cherry juice, and as of last night gatorade) .. i figured i'd replace beet juice with gatorade to see if i'm less bloated.. after drinking gatorade last night and today, i cramped (just walking around) both times.

water/milk from now on..

I have a 5k race on Saturday .. so I might have one more run (tonight) .. then Friday is complete rest. Then Saturday the race strategy is: "try to keep up with the kenyan-american beast for as long as possible" .. if he's there (if not, keep up with beasts if there are any). idgaf about winning/placing at this point .. i'd rather try my running-suicide-strategy and see what happens. If people are running slightly lower than mid 5's to mid 5's i think i could keep up for sure, for 1.5 miles.. after that it's "who knows".






according to this calculator, my vLT is 6:30 min/mi and my vVO2 is 5:38 min/mi

https://www.mcmillanrunning.com/results?hours=&minutes=5&seconds=26&distance=Mile&goalDistance=Mile&ghours=&gminutes=4&gseconds=59

pretty interesting though.. i run mostly below vLT, so that's good i guess. Longer/slower aerobic work (or many miles right around vLT) could possibly help somewhat but I just don't want to do it. I want to just "keep trying to run fast & hard".

I'll keep playing with things like diet, trying to kill my quit-voice, running harder through teh pain, coming up with new ways to attempt to PR things, try to PR more things like 200m/800m/1km/2 mi/1.5 mi, keep working on my speed, play with PR'n different miles within an X-mile run, sometimes attempt to get better at pacing, etc.

I think the stuff i've been doing has been working fairly good.. I would really love to hit several 18:xx's (in 5k), PR 1km/1 mi considerably, before this month is over though.

10/15/2016

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM
bw = ?
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0




Food

5 AM

- banana
- ~4 oz coffee



Food

6 AM

- alot of watermelon
- banana
- some sweet green tea



Session: Morning Race

6:45 AM
- saucony shay xc4

warmup:
- tons of poops
- felt very fast/strong

race: Schott 5k
- https://www.strava.com/activities/745322722
- http://www.splitsecondtiming.com/results/2016/schott2016.php
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19 , 6:21, 6:43, rest: ~42s (5:04 min/mi)
- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi



kept up with the top 2 people for ~0.9 mi .. They started to lose me on a turn .. slowed down on a turn like usual. heeh. Kept up with the 3rd place person for ~1.3 miles.

lots of PR's and I was wrecked at ~1.8 mi .. cramp started looming around ~1.5 or so, then bang.. was close to stopping but just kept gutting it out/going slower. I was in 4th place at the time.. then eventually some guy passed me and I said F it i'll try to keep up which got my pace down to 6 min/mi again .. but then the cramp started getting worse so I scrapped it. I wanted to sprint with him at the end.. He passed me around ~2.5 mi and at ~2.8 I got wrecked again. Managed to sprint at the end still though, which is cool.

top guys ran: 16:40, 17:08, 17:51.

Needless to say I have even more confidence I can hang with these guys for longer than I did. I need to do a TON more 400's though..

If I knew I was going to cramp I would have just gone faster on mile-1, which I definitely could have.. I was @ ~90% I imagine. That would have been funny, run a near 5 minute mile then die afterwards.

During that first mile.. me and the 3rd place guy were breathing equally hard.. The #1 guy, couldn't hear him breathing much at all.. #2 guy, somewhat hard. Pretty crazy. Also since I was directly behind the Kenyan-American dude, man he looked EXACTLY like those videos I watch.. Beautiful stride/foot strike/consistency etc..

I don't even care about the cramp .. whatever.. It sucks but I just have to live with it. It's crazy that this issue is most likely the result of a damn body shot i took in boxing in 2005-2006.. that's the body shot that made it impossible for me to run for ~2 months after I got floored with it. I would cramp instantly, in that exact spot, as soon as i started running.

so fuck it.. If eventually I just go out to run 1-mile PR's at 5k's I wouldn't even care. I still had alot of fun.

I really need to get so much faster that I can basically finish before I start cramping.. So, I need to run ~12:XX 5k's.................... LMAO.





the overall female/male winners, notice the 10 year old girl on the far left (21:xx - 1st overall female ...........  )





some guy running:





my ugly face:






Food

8:30 AM
- at the race!!! they had breakfast

- eggs, sausage, tater totts, pancakes, muffin, coffee






Food

10 AM

- turkey and brie sandwich
- soup
- chocolate whole milk



Food

3 PM

- 2 x banana
- some whole chocolate milk
- some soup
- some bread



Food

5 PM

- orange juice
- banana



Session: Evening

7 PM
- nb 5000v2

warmup:
- felt kind of dead

speed work: 8 x ~420m with light jog recovery
1. 1:25.2 (5:22 min/mi)
2. 1:27.1 (5:32 min/mi)
3. 1:26.8 (5:29 min/mi)
4. 1:29.9 (5:41 min/mi)
5. 1:27.5 (5:29 min/mi)
6. 1:27.5 (5:35 min/mi)
7. 1:25.5 (5:29 min/mi)
8. 1:19.3 (4:58 min/mi)

pretty decent... tried to stay relaxed and not "overdo it", until the very last interval.

happy about that session because I feel pretty dead..




cooldown: light ~1 mile run



Food

8:15 PM

- 2% milk



Food

- 3 x banana
- 2% milk
- 1/2 roast beef sandwich
- 1/2 ham & cheese sandwich



Food

10 PM

- 3 x 2% milk
- damn went crazy .. so thirsty for milk.



Session: Stretching

9:30 - 10 PM

- calves/hamstrings/quads
- everything is tight/dead



feel pretty beat up.

---

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

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

TIRED

AS

FU*K.

im wrecked.




10/17/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM.
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate (damn .. VMO and VL's, right especially)
aches = right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0




Food

7 AM

- 2 x banana
- orange juice
- ~3 oz concentrated coffee



Session: Morning

9 AM
- late start..
- really wasn't feeling it.
- felt like i'd cramp up, ribs/stomach feeling weird
- shoes: nb 5000v2

warmup:
- felt dead

run: 2.75 mi in ~18:44
- ~6:50 pace
- cramped up in right abdominal/rib and left rib
- dead by 2.75



Food

10 AM

- big bowl of cheerios with 2% milk
- 2 x banana



Food

2 PM

- ~5 oz spinach salad with avacado, lemon, olive oil, mixed nuts, asiago cheese
- green tea
- 2 x banana





Session: Evening

6:30 PM

warmup: jump rope / walking

jump rope running: 2.6 mi in 44:40
- splits: 17:53, 15:58, 17:36 (0.6 mi)
- pretty cool .. keeps you on your toes the entire time - u don't have to try at all

jump rope running = jumping rope while running ... 
- lungs & legs = fine
- shoulders, calves, heart = working hard

calves a bit tight.. hope they are ok tomorrow.



Food

8 PM

- 2 x 2% milk
- 4 x banana



Food

10 PM

- pre-made beet juice drink
- chocolate pudding (bad idea)
- boost

---

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

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 

Quote from: Coges on October 17, 2016, 06:24:36 pm

Quote from: adarqui on October 17, 2016, 01:50:31 pm

my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.

Quote from: adarqui on October 17, 2016, 10:23:07 pm

Quote from: Coges on October 17, 2016, 06:24:36 pm

Quote from: adarqui on October 17, 2016, 01:50:31 pm

my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.

ya.. that was the initial plan: dunk, sprint, run.. but i've just been so obsessed with running lately (and some sprinting) that jumps have taken a back seat. I'm definitely getting stronger, bouncier, leaner, faster, better shape etc .. so it's possible my SLRVJ is still fairly decent.

but ya, after a 5k, i doubt i'd have much in my legs.. though, the speed work i'm doing after my 5k's lately is making my legs stronger, for sure.

back when i was jumping alot + running alot, I jumped VERY GOOD after trying to PR my 1 KM's .. but I never jumped nearly as good after trying to PR my 2 mile runs.. so 3.1 miles sounds even worse lmao.

i'll probably do some jumps even if it's just some fingertip touches ... dno tho.. I remember those courts were amazing.

should get some kewl pics at least..

peace!