Adarq.org

light day.


11/21/2017

bw = 139
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = great

wakeup = 5:30 AM

log:
05:30 AM: food: almond milk, coconut water
06:30 AM: workout: extremely light run, road surface, fields flooded: 6 miles @ 12:XX
08:30 AM: workout: bw
- 3+sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
09:00 AM: food: coconut water, almond milk
10:00 AM: food: sauteed yam & chicken in olive oil/pink sea salt/black pepper, avocado, sweet green tea
12:25 PM: leg drain: 35 minutes
- eek, wonder if that's too much lmao .. kinda lost track of time
02:00 PM: workout: bw
- 3+sec dead hang pullups: BW x 7
- full pushups: BW x 25
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdl's: x 20
03:00 PM: food: huge spinach salad with olive oil/pink sea salt/black pepper/lemon dressing, strawberries, cucumber, cashews, carrots, coconut water
06:30 PM: workout: very light evening run: 1 road mile @ 12:07, 5 grass miles @ 11:XX. rest days coming up = {wed,fri,sun}, 5k race days = {thurs,sat}, kewl.
08:30 PM: food: 2 x non-dairy cashew kefir (blueberry & strawberry yaaa), coconut water
09:30 PM: stretch: everything before bed


stretch:
09:30 PM: stretch: everything before bed


icing:
self massage:
leg drain:
12:25 PM: leg drain: 35 minutes

contrast showers:
naps:



^^ my salads are big.. i think? heh!



workout: extremely light run, road surface, fields flooded: 6 miles @ 12:XX

i say "I LOVE GRASS" and that very night, torrential rain floods my fields.. fml! hopefully they are dry by tonight.

tried to treat the road like grass, soft running.



workout: very light evening run: 1 road mile @ 12:07, 5 grass miles @ 11:XX. rest days coming up = {wed,fri,sun}, 5k race days = {thurs,sat}, kewl.
- https://www.strava.com/activities/1285383938/overview

resting up tomorrow to try and recover more for thursday.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Just by reading 'Go hard 2 miles' I'm running out of breath. Good luck with that  .

hahahahahaha!!

look what I did on the 11/22/2016, yet the turkey trot 5k was on 11/24/2017:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace

speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's

A hard af track workout with only 1 day rest, then the 5k race.. haha. Such a noob.

 

Also, my diet was absolute sh*t compared to what it is now.

Quote from: LBSS on November 21, 2017, 07:27:54 am

word, all that makes sense.

nice!!

Quote

the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.

https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

Whoa that's kinda crazy, and ya definitely flying.. If I stay healthy, i'll get that for sure, especially the 4:40 mile. I mention health alot, because it's still #1 on my mind. If I can stay dedicated & focused, while also remaining healthy, I really feel i'm capable of some crazy running performances, 1000x crazier relative to what I achieved with dunking (vert). I've found my home with this running stuff.. my body isn't "trying to revert" like it was with dunking. With running, I feel like I can just "fully express my genetics", versus trying to "defy my genetics". It's such a different feeling..

it's kinda crazy how the 65-69 standard 200m is faster than me right now.. lmfao.

peace!!

Is All American elite or top 10%?

16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older

complete rest day!!

feel less beat up than before my last race, so that's good news.


11/22/2017

bw = 138
bw before bed last night = ?
soreness = none
aches/injuries = ankles/achilles somewhat - random achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderate
feel = great

wakeup = 7 AM
- slept in, eek!

log:
07:30 AM: food: 3 x grapefruit, almond milk, avocado
09:00 AM: food: water w/ lemon
11:00 AM: stretch: soleus during dishes, everything light
12:30 PM: food: steak fajitas with extra chicken!! chips and salsa, 2 x water w/ lemon
03:00 PM: food: water w/ lemon
06:30 PM: food: 3 x grapefruit, 2 x non-dairy cashew kefir (strawberry and blueberry), avocado, strawberries
08:30 PM: leg drain: 30 minutes
09:00 PM: stretch: soleus during dishes, everything light


stretch:
09:00 AM: stretch: everything before bed
09:00 PM: stretch: soleus during dishes, everything light


icing:
self massage:
leg drain:
08:30 PM: leg drain: 30 minutes

contrast showers:
naps:

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: Mutumbo000 on November 22, 2017, 08:14:52 am

Quote from: LBSS on November 22, 2017, 06:53:30 am

16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older

lol ^^ just maintain that 100m you got... good motivation to do so

those sprint times are mind blowing to me.. I can't imagine achieving those times as I continue aging, but I can imagine hitting the middle distance times.. again might be naive, but it's just interesting how that works: like I would LOVE to be able to run as fast as Kim Collins at 40+, or any age, but that's more of a DREAM than something based in reality. Contrast that to seeing Kevin Castille run sub 15 5k's and sub 30 10k's at 45, and I can envision it like it's a true reality. So there's dream goals, which you can still work towards obviously, but then there's also goals that, though they seem so "lofty", seem entirely possible. It's just interesting when you can really feel you can achieve something, versus feeling it somewhat but maybe wanting it more than you can feel it.. just some rambling but, the psychology of this stuff is important.

peace!!

Yeah those times are crazy but also inspiring at the same time. What the mind can believe the body can achieve. I know it sounds like I'm dreaming but personally I believe if I improved my lifestyle and got my shit together along with increasing my strength (squats) I would be able to go sub 7 for 60m and sub 11 seconds for 100m. The sad thing is my 100m PR is 11.25 and I did that in high school!!! At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's. I know I play rugby league and my focus is on rugby but once I get my strength levels up to scratch (and my bodyfat in check) it's definitely at the back of my mind to run a couple of track meets and see what I can do.

Edit- I've got natural top speed. The day I ran the 11.37 100m I ran a 7.49 60m so my top speed is >10 seconds/m. The problem is I haven't had a 6 pack since I was in high school and my squat has been at a paltry level, which has prevented me from having power and the acceleration you need to run a fast 60m.