Adarq.org

left hamstring still sore.

consistency consistency .. consistency.



09/03/2016

Bio: Morning

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

last night's sleep: ~6.5 hours
last night fell asleep: ~11:30 PM
wakeup = 6 AM 
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = left hamstring
aches = none
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 1



Food

6 AM

- orange juice
- half of a premade madagascar coffee drink



Session: Morning

8 AM
- 82 F @ 89% humidity
- heat index: 92 F
- wtf


run: 3.17 mi in 23:58
- dead, but lungs felt decent
- 5k: 23m25s
- splits: 7:22, 7:48, 7:33, rest: ~7:21

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also



Food

8:30 AM

- 2% milk
- banana



Food

12 PM

- green tea
- blueberry smoothie drink
- huge salad: 9 oz spinach, olive oil, 1 lemon, mixed nuts, asiago cheese, stacys pita chips



Session: Evening

7 PM

light walk: 4.84 mi in 1h:36m:36s
- tried not going heel toe, felt good but made my feet achy

barbell half squat:
- 45 lb. @ 2 x 15
- 135 lb. x 5
- 185 lb. x 5
- 225 lb. x 10
- 245 lb. @ MSEM: 8 x 1
-- first rep was tough.. then next 7 were solid .. good depth, slow on the way down, accelerate on the way up .. good set
-- ~1+ minute rest between singles

S1: barbell calf raises:
- 135 lb. @ 3 x 10

S1: neutral grip pullups:
- BW @ 3 x 6
-- fast


Food

10 PM

- 2% milk



Food

10:30 PM

- 2% milk
- half of a brie + turkey sub
- some stacys pita chips
- bunch of water
- 2 x banana
- vegan fudge brownie



no programming.. didn't want to annoy myself with it today.

took these pics when i was out walking.. i like how they came out. it was storming out and almost dark but, the sun popped out at some point.. i love when the sun/sunlight pops out through storm clouds, looks cool.





tomorrow's morning run (if i'm able) will include teh 180 SPM (strides per minute) metronome!! ;f 

pc

about to go do some jumps and some middle distance intervals (i think).



yay.. 

consistency consistency .. consistency.



09/05/2016

Bio: Morning

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

last night's sleep: ~4 hours
last night fell asleep: ~2 AM
wakeup = 6 AM 
- really tired.. had problems falling asleep
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly, calves slightly
aches = none
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

6:15 AM

- orange juice



Session: Morning

8 AM
- got out of the door at 7:55 AM!!
- 77 F with 89% humidty
- metronome @ 180 SPM (90 BPM)

run: 3.12 mi in 21:37
- 5k: 21m:32s
- splits: 6:41, 7:06, 7:04, rest: ~6:15
- pace: 6:56 min/mi

felt very dead & hungry, before/after.. all i kept thinking about was my soup that I was going to eat.

light stretching:
- skipped but I shouldn't have .. just was too tired/hungry.



Food

9:30 AM

- 2 x 2% milk
- big container of broccoli and cheese soup
- bunch of crackers/stacy's pita chips
- green tea
- banana
- rice pudding

stuffed to death.



Nap

10 AM - 12 PM
- food coma



Food

2 PM

- suja protein/carb drink



Food

4 PM

- half of a philly cheese steak
- fries

they didn't have my pasta fagioli that I wanted.. i went there specifically for that.. noOoOOo!!!



Food

6 PM

- pre-made beet juice drink
- mounds bar
- rice pudding



Food

10 PM

- beet + tart cherry juice



raining alot out and i'm pretty tired.. no evening session tonight. I think i'm just going to rest up for tomorrow.. early run and then later on, MAYBE some dunk attempts + 400m repeats (for 5k) at the track.

no programming for the ~third day in a row.. eek.

I got some "coffee concentrate" to try in the morning (on occasion).. might have some kick, not sure yet.

http://iceboxcoffee.com/shop/madagascar-vanilla-coffee-concentrate

going to post and edit as the day goes along.. easier this way.



consistency consistency .. consistency.



09/06/2016

Bio: Morning

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

last night's sleep: ~8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0



Food

7 AM

- orange juice
- 1 oz coffee concentrate
- coffee doesn't give me a "buzz" in the morning, like it does at night.



Session: Morning

8 AM
- 77 F with 89% humidty, heat index 77 F (nice!)
- metronome @ 180 SPM (90 BPM)
- saucony shay XC4's like usual

run: 3.14 mi in 20:08
- 5k: 20m01s
- splits: 6:04, 6:38, 6:43, rest: ~5:43 (at least i'm pushing it lately in the last 0.1 mi)
- pace: 6:25 min/mi

felt pretty good!!!

kept 180 SPM alot better than previous days.. but didn't hold it the entire run. held it more so in the first mile, less in the second, and even less in the third.. kind of indicated by the times. ran the last ~0.2 mi fast.

light stretching:
- just hamstrings



ALL of those big "dips" are when i'm going around sharp curves which slow me down.. it's almost as if every big sharp curve is a down shift. weak.



Food

10 AM

- 2 x 2% milk
- big spinach salad: 9 oz spinach, olive oil, 1 lemon, mixed nuts, asiago cheese, stacys pita chips
- green tea



Food

2 PM

- banana
- suja protein/carb drink
-- spicy af ..

got me thinking ... maybe adding some spicy af stuff to my OJ in the morning would help wake me up too (or drinking one of those)?



Session: Evening

5:30 PM

jumps:
- fast warmup because it looked like it was going to pour
- ~10'9" highest jump

dunk attempts:
- had two hard throw downs that flew out
- got jammed on the rim once real nasty, might upload that tomorrow.. it's funny
- runups looked fast

- I think i'm going to stop dunking in my flats though......
- I can still jump in them, but dunking... I have less control and my heel isn't as strong as it used to be (or something).. jammed it up on the 5th attempt or so, was hurting

interval runs: 4.20 mi in 45:23
- 10 x 400m with 200m walking for recovery, ON GRASS!!
-- all under 6 min/mi
- 2 x 200m with 200m walking for recovery
-- both under 5 min/mi
- good stuff!



grass felt great.. THOUGH, my calves feel like rocks now.. i've been doing some stretching to loosen up my hamstrings/calves. Hoping my calves don't seize-up a bit like they did that one time and caused me problems for 2-3 weeks. I don't think it's going to happen but .... either running on grass OR running curves is the culprit.

going from grass (for the 10 x 400m) to track (for the 2 x 200m) felt pretty amazing.. hah.



Food

7 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- 4 x banana
- 1/2 of a brie & turkey sandwich
- waffle cut potato chips


Food

10 PM

- 2% milk
- chocolate fudge brownie from whole foods



Session: Stretching

10:15 PM - 11 PM

- lots of light hamstring/calf/quad/upper stretching
- standing (bent over) hamstring + calf stretching simultaneously feels so damn good




completely forgot I have another half of my cheese steak in the fridge....... FUUUUU!!!! 



that's a pretty solid cheesesteak from this local place, "the muffuletta" .. I went there the other day looking for their pasta fagioli but they didn't have it so.. got that instead. Need to eat that other half tomorrow fml.



got some programming done..... yaaa!




the sunset tonight while I was walking the wolves (the everglades is off in the distance.. I could walk right to it, just need to cross the sawgrass expressway):

That's a great idea to metronome your cadence. I've heard cadence is everything when it comes to running.

updating through the day.


consistency consistency .. consistency.



09/08/2016

Bio: Morning

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

last night's sleep: ~8 hours
last night fell asleep: ~11:30 PM
wakeup = 7:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

7:30 AM

- grape fruit juice
- 1 oz coffee concentrate



Session: Morning

9 AM
- 88 F i think
- metronome @ 180 SPM (180 BPM)
- saucony shay XC4's like usual

run: 3.12 mi in 20:53
- 5k: 20:44
- splits: 6:09, 7:00, 6:56, rest: ~6:12
- pace: 6:41 min/mi

warmup felt good .. died in mile 2.

light stretching:
- hamstrings / glutes



Food

9:30 AM

- 2% milk



Food

1 PM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 3 x plain cheese pizza
- 2 x estiva pizza
- a few pieces of bread + pesto
- small piece of calzone
- pre-made suja beet juice drink







Food

6:40 PM

- beet juice


was going to run at 7 but, holding off until 7:15-7:30 i think.. to let the beet juice settle in.


Just found out there's a 5k pretty close by on Saturday .. a 9/11 remembrance 5k. Thinking about doing it.. Have to make a decision tonight. I'm leaning towards doing it with low expectations :F



Session: Evening

7:30 PM

mile repeats x 3:
- 0.5 mi walk, 1 mi run x 3
- this is the first time i've done mile repeats in a loooong time ..
- the first mile run was the best overall, mostly under 6 min/mi
- the third mile run had the best finish
- third mile I had toes up mostly - feels so much better/stronger with toes up, but time wasn't better than the first run -> but legs were also more tired.. anyway, with toes up, it allows me to sprint better ... so that's what helped me finish the stronger on that third run.. just hope my calves aren't sore because of it.



the lowest dip in all of those is a sharp curve as usual.. regardless, the slope of these runs is pissing me off.. i'm just not trying hard enough to hold the same pace throughout.

light stretching:
- hamstrings/quads



Food

8:30 PM

- 2% milk
- blueberry suja drink



Food

9:30 PM

- 2 x 2% milk
- vegan fudge brownie
- rice pudding (omg love rice pudding)

Quote from: adarqui on September 08, 2016, 05:13:25 pm

consistency consistency .. consistency.

gold! hey i was looking for the forum feedback thread, not sure where it is haha but i was wondering if we could eventually get https access to the forum. woudl be nice.

i actually had SSL with a self-signed cert for a long time .. no one ever used https though hah. I recently made 443 go to the test app. I'll look into it this weekend.

Even if I enable SSL, I need to get an actual cert at some point..

the "new site" (eh, whenever that happens) is going to be HTTPS only.

pc!!

o snap..

finally placed top 3 overall - 3rd place.. albeit, not the fastest competition but the two guys who finished 1st and 2nd are pretty fast. i've seen them in all of the other races i've been in.

remember my race strategy? to follow the fastest guys for as long as possible.. well, I got thrown off a bit because: I was leading for about 1.5 miles ... LMFAO

the craziest thing was mile 1... it felt like I was running a 7+ minute mile.. I was just coasting, relaxed, no problem whatsoever .. I was looking behind me on occasion, hearing people breathe etc.. I was just 100% fine.. and somehow that was my fastest mile AND sub 6 (~5:59).

^^ I think that shows that my power has DRASTICALLY improved... that's a very good sign IMHO. If there was someone ahead of me pushing the pace, I bet I could have kept up with him/them pretty good, because my legs felt CRAZY powerful.

as usual, I tailed off a bit around ~2 miles .. I sat back in mile 3 as I saw no one behind me at all, so I didn't see any risk of losing top 3 AND I didn't want to cramp like I normally do in these races.. I didn't have any cramps though, which was great. But it definitely was in my head.. so I just sat back and settled for third without really trying to push myself.. I was definitely tired hough i'm not saying I was fine like I was during mile 1.

I knew i'd be flying though because during my warmup runs, I was pacing low 5's so easily.. it's kind of like during an important jump/dunk session where your relaxed warmups you're just flying .. that's what it felt like.

as usual, I was the only one wearing XC flats from what I saw.


other:
- 81 F @ 79% huidity
- Heat index: ~85 F
- 7 AM start time



some data



oh i also "sprinted" at the very end .. first time ever doing that in a race.. so that's actually a big improvement.







I was 0.01 mi off of my 12-minute test PR of 1.96 .. which is absolutely amazing considering I wasn't pushing myself too hard.



basically, I held the front position for ~1.5 miles .. then was 2nd for ~0.75 miles, then the dude in 3rd overtook me. I should have tried to stay with him ... whatever.

pc!!

 



also, when I was running on the way back .. on the other side I saw a dog running without a leash -> it was amazing.. my mind was blown. I definitely completely lost myself at that moment and just admired this dog.. since i'm such a big dog lover.

here's some pics of the dog (10 years old):