Adarq.org

Any thoughts of where you'd relocate to if you did end up moving from Florida?

on my short list:

California, Iceland, New Zealand, Norway .. hah.

I'm thinking about leaving the US at some point.. but if I stay, being in California (SF for example) would be fun.

SF, like NYC, is sick if you have a really high-paying job. seriously, average one-BR rent in my best friend's neighborhood is $3,400. not a typo: three thousand four hundred dollars a month for one bedroom.

damn... !

ya i have a friend in nyc who has crazy rent.. i forget but it's ridiculous, somewhere in Manhattan. He's in tech too.

he (a teacher) and his wife (landscape architect) live in an efficiency that they moved into five years ago and was below-market then. his brother lives in the apartment right below theirs, by himself, but he's an engineer at square and makes $200K. oakland/berkeley are a little cheaper but not cheap. actually berkeley would be a tight place to live. you would get diesel from running all the hills.

or austin, my friend's brother is a programmer and super happy there.

ya that engineer life.. lots of crazy high paying jobs. Must be fun to work at square, they have a really dope github (lots of sick open source software).

or LA, go turn T0ddday into a distance runner, or let him convince you to run the 400/800. 

i think it'd be easier to turn me into a 400/800 guy than to turn t0ddday into a distance guy.. i'm already skinny af.. he's a beast. lmao.

or maybe he'd just be a really jacked distance guy.. not too many of those around ;f

pc!

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

---

10/01/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right medial hamstring muscle/tendon slightly, left lower back slightly
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 1



Food

9 AM

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



Session: Morning

10 AM
- heat index: 85-90 F
- wet out
- was hoping to actually run in the rain but it stopped

warmup
- felt really good

run: 3.13 mi in 19:20
- 5k: 19:11 (-5s) 
- 5k pace: 6:11 min/mi
- splits: 6:01, 6:16, 6:23, rest: ~5:15
- goal: 6:05 min/mi (FAIL)
- strava: https://www.strava.com/activities/730852426/overview



decent until that first sharp curve (which is what both of those sharp dips in the graph are), then i down-shifted like a bitch.

anyway, happy to start october with a PR .. but I need to hit several 18's in October and somehow be on my way to 17's by November...

really should have joined the 18:XX club today .. total fail. bitched out on that third mile... I knew it too. I was telling myself i'm bitching out while running lmao.

looked at my watch a TON .. to try and make sure I was keeping pace.. obviously didn't keep pace but it's just funny how in that first mile I have SOOOO much bounce.. then I can just feel the bounce disappearing.. so I might be going the same effort but all of a sudden i'm 30s per mile slower. I've been thinking of adding more reactive work, ie, high rep MR tuck jumps/DL bounds/pogos etc.. If I could just extend my "bounce" out for three miles instead of ~1.5, i'd feel alot better.



me after the run:





Food

11 AM

- 2% milk
- green tea
- banana
- almond joy



Food

1:30 PM

- beet + tart cherry juice
- green tea
- banana



Food

3 PM

- small piece of a roast beef sandwich
- some stacy's pita chips



Bio

aches: back achy
- I think that lower back ache from yesterday + that long walk yesterday made my back sore.



TODO:
- speed work (might run on a treadmill at 11-12 mph !!)
- SCRATCH THAT ^^ my friend canceled (so can't get into his gym).



Food

5 PM

- a banana bite
- water



Session: Evening

7 PM

warmup: mixed walk/run

reactive-work & sprints:
- anything that says L- R- L() R() are stiff leg/single leg pogo hops - linear
- also everything that says 0.0 mi is 0.06 mi (~96m)
- the 0.2 mi is 0.28 mi
- the distances on strava always get rounded up/down ... so garmin connect lists it properly

potentially interesting stuff:
  1   0.0 mi   13s   42:19 /mi   11:40 /mi   0 ft  - REST
  2   0.0 mi   39s   11:27 /mi   11:44 /mi   0 ft  - L-LEG
  3   0.0 mi   1:32   21:47 /mi   22:47 /mi   1 ft  - REST
  4   0.0 mi   36s   9:44 /mi   9:49 /mi   0 ft  - R-LEG
  5   0.0 mi   1:38   22:01 /mi   20:25 /mi   -0 ft - REST
  6   0.0 mi   37s   10:22 /mi   10:10 /mi   0 ft   - L-LEG
  7   0.0 mi   1:48   22:28 /mi   22:52 /mi   0 ft   - REST
  8   0.0 mi   36s   10:02 /mi   10:16 /mi   0 ft   - R-LEG
  9   0.0 mi   2:22   25:34 /mi   19:08 /mi   -0 ft  - REST
 10   0.0 mi   46s   13:05 /mi   13:20 /mi   -0 ft  - L(10)/R(10)-repeated
 11   0.0 mi   1:34   22:23 /mi   22:31 /mi   0 ft   - REST
 12   0.0 mi   16s   4:56 /mi   4:15 /mi   0 ft   - RELAXED SPRINT
 13   0.1 mi   1:55   19:04 /mi   19:19 /mi   0 ft   - REST
 14   0.0 mi   48s   14:01 /mi   14:11 /mi   0 ft   - L(5)/R(5)-repeated
 15   0.0 mi   1:35   23:01 /mi   23:26 /mi   0 ft   - REST
 16   0.0 mi   52s   15:11 /mi   15:33 /mi   0 ft   - L(2)/R(2)-repeated
 17   0.0 mi   1:43   23:48 /mi   23:48 /mi   0 ft   - REST
 18   0.0 mi   15s   4:29 /mi   4:13 /mi   -0 ft  - RELAXED SPRINT
 19   0.0 mi   1:59   20:08 /mi   19:29 /mi   0 ft   - REST
 20   0.0 mi   55s   16:11 /mi   16:50 /mi   0 ft   - L(5)/R(5)-repeated
 21   0.0 mi   2:08   25:50 /mi   22:10 /mi   0 ft   - REST
 22   0.2 mi   4:33   17:37 /mi   17:35 /mi   0 ft   - L(5)/R(5)-repeated
 23   0.3 mi   7:27   21:24 /mi   21:12 /mi   3 ft   - REST
 24   0.2 mi   1:19   4:41 /mi   4:39 /mi   -2 ft  - RELAXED SPRINT
 25   0.1 mi   3:01   22:57 /mi   21:24 /mi          - REST



400m at the end:



so basically..... doing these relaxed stiff leg made me feel RIDICULOUSLY EXPLOSIVE.. I was flying on my sprints/400m test at the end.

I hit my 3rd best 400m sprint (1:08) while not going 100% AND slowing down mid-way for a guy to restrain his dog - so basically dropped me down from 13.5 mph to 13 mph.. anyway.. i might actually experiment with lower volume single leg pogos before my morning run.. it just didn't make sense how easily i could get down to low/mid 4 min/mi pace.

the 400m worth of stiff leg pogos is fucking beast..

anyway i've been meaning to start incorporating this stuff for a while.. I need to increase my *reactive strength 1RM*, ie, i need to be able to maintain my bounce longer, use less energy to bounce submaximally etc.. this stuff is aimed at improving running economy. i always need to just make my quads/calves/glutes stronger.

these single leg pogos had my calves/quads (VMO)/glutes pumped up.

I just think I need to incorporate some assistance exercises like this in order to make even more progress.

we'll see how I feel tomorrow but, feel pretty good right now.


Food

8:30 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- propel
- small mac & cheese
- spinach salad with garlic, olive oil, 1/2 lemon, mixed nuts, stacy's pita chips, asiago cheese
- chicken empenada
- 2 x banana



decent day!!

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

---

rest ... SOOOOOREEEE.



10/03/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0



Food

9 AM

- 2% milk
- green tea
- banana bite



Session: Afternoon

12 PM
- heat index: ~105 F
- hottt

walk: with very light runs mixed in
- 8.3mi 2h:14m:57s

sore as FU*K.

chillin during my long walk, took some photos.. this one is kinda kewl:





Food

2:30 PM

- 2% milk
- sweet green tea



Food

5 PM

- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana



Session: Evening

7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun

someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:





Food

8:30 PM

- propel
- 1 x egg roll with some sauce



Food

10:30 PM

- 2% milk
- 2 x banana




still pretty sore, but improving.

hurricane matthew might wreck the 5k I have on Oct 9 .. and wreck the east coast.

ffffuuuuuhhh!!!

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

---

complete rest day .. no long walk etc.. just trying to recover fully.

I feel really good/strong/fast today.. forcing myself to rest though.



10/05/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right ankle/achilles barely
injuries = none
standing desk (when on computer): not much
feel = great but a little tired
water = alot
mosquito bites: 0



Food

8:30 AM

- 2% milk
- green tea
- banana



Food

1 PM

- chocolate flax granola with 2% milk
- beet + tart cherry juice
- 2% milk
- mixed nuts



Nap

2 - 3 PM



Food

5 PM

- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese, cheddar stacy's chips as croutons, grilled chicken
- a piece of dark chocolate
- beet + tart cherry juice



Food

6:30
- unexpected pizza fest

- 3 x cheese pizza slices



Food

9 PM

- 2% milk
- 2 x banana



todo:
- going to try and wakeup tomorrow at 5 AM



hurricane matthew potentially on its' way... grocery stores/streets are packed... people panicking/preparing. Hope it barely hits us. If I lose power, going to lose lots of good food.. ;d

hurricane assisted speed work potentially tomorrow though....... LMAO

pc

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

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 :/