Adarq.org

10/19/2016

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: ~10 PM
- yay!
wakeup = 7 AM.
- eek!
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 2




Food

7 AM

- banana
- english muffin
- water



Session: Stretching

7:30 AM

- some quad stretching



Session: Morning

8 AM
- nb 5000v2's

warmup:
- tired but decent power

run: 2.02 mi in 12:03
- 2 consecutive sub 6 miles: almost PR
- 2-miles: 11:56
- splits: 5:53, 6:02
- i probably could have gotten it .. but i actually wrecked myself right out of the start: I went really hard the first 200-300m, and since I felt like crap, it made me want to quit.. so by ~300m I was contemplating quitting.. then i snapped out of it.
- also ............. SPRINTING OUT OF EVERY TURN = WINNING .. even if it's only for a few seconds.
- I HAVE TO ADOPT that strategy every run.. that's what helped snap me back into a decent pace, every time I came out of a turn slower.



look at that massive drop in the beginning.... 




speed finisher: progressively more intense ~97m with light jog back recovery
- 6x
- dead but had lots of power.
- max speed: 16.7 mph .. nice
1. 24.6s (7:50 min/mi)
2. 18.6s (5:46 min/mi)
3. 16.2s (5:05 min/mi)
4. 15.2s (4:41 min/mi)
5. 14.6s (4:41 min/mi)??
6. 13.6s (4:12 min/mi) - (max 3:24 min/mi, 16.7 mph)








Food

9 AM

- 2% milk
- banana



Food

12 PM

- spinach salad with lemon, olive oil, stacys pita chips, asiago cheese
- 6 x eggs + english muffin + asiago cheese
- green tea



Food

5 PM

- chicken taco
- tortilla chips + salsa



Session: Evening

7 PM

warmup: jump rope

jump rope run: 2.62 mi in 39:19
- pace: 15:00 min/mi (-2:05 min/mi compared to last session)
- way faster than last time
- was going to do another lap, but calves were a little tight at the end so..

when i got home my right heel was stinging .. after i took off my shoes. odd.. when i jump-rope-run, my heel never hits the ground hehe.




Food

8 PM

- 2% milk
- banana



Food

9 PM

- 1/2 ham & cheese sandwich
- 2 x banana
- 2% milk
- almond joy



Food

10 PM

- 2% milk

---

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

slept in .. needed it.



10/21/2016

Bio: Morning

last night's sleep: 10 hours
last night fell asleep: ~11 PM
wakeup = 9 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = calves moderate (left more-so)
aches = right lower back (~S1)
injuries = 2 toenails turning black, right heel small 'bump' (i might have stepped on glass - stings), bottom of right big-toe "burning" (calleous, from jump rope i think)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 2




Food

9 AM

- 2% milk
- banana



Session: Stretching

9:30 AM

- some quad/calf/hamstring/upper stretching
- while walking dogs



Food

11 AM

- green tea
- 2 x banana
- 6 x eggs + english muffin



Food

3 PM

- 3 x cheese pizza slices
- 2 x small pieces of bread



Food

5 PM

- watermelon



Session: Stretching

6 PM

- hamstrings, quads, hip flexors
- while walking dogs



Session: Evening

7 PM

warmup:
- decent speed but, also felt kind of dead

run: 1 mile PR attempt - FAIL
- 5:25
- not great .. still got my 3rd best mile time but, tightened up after the first ~400m



speed: 9 x ~97 m sprints with light jog back recovery
- ~5 x @ ~14-15s
- felt good but slower than I thought I was going
- i think i'm just dead





Food

8 PM

- 2% milk
- banana



Food

9 PM

- 2% milk
- almond joy
- big bowl of cheerios + honey + 2% milk
- turkey & cheese sandwich
- some bread
- banana



i signed up for battlerunning.com but it didn't work.. so, several days later I get an email saying I won a battle.. lmao!!






i feel dead.......... which is fine, complete rest tomorrow.

i really need to get my speed up ... those ~13-14s for ~100m, need to be 12's...... ;f

I just need my 100's, 200's, and 400's to be "easier" .. need more power.

calves are "very" sore..

---

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

RACE DAY!!!!!!!!!!!!!!!!!

only slept ~3 hours last night.. but still ran great/feel good today. nice.



10/23/2016

Bio: Morning

last night's sleep: ~3 hours
last night fell asleep: ~11 PM
- actual fell asleep around 1 AM
- woke up around 3 AM, took another hour or so for me to fall asleep again
- brutal
- brain racing
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = 2 toenails turning black, bottom of right big-toe "burning" (calleous, from jump rope i think)
standing desk (when on computer): not much
feel = great but tired
water = alot
mosquito bites: 2



Food

5 AM
- in this order:

- banana
- lots of watermelon: a decent sized ~quarter
- plain english muffin



Session: Stretching

5:30 AM

- very light, hamstrings/quads/calves



Session: Morning Race

6:30 AM

warmup: brain tired from lack of sleep, body feeling crazy explosive
- body felt so explosive that it made me not care about being tired

race: 5k+ (3.3 mi) in 19:43
- strava: https://www.strava.com/activities/753546579/overview
- 7 AM
- behind someone on the starting line ... whatever.
- it's absolutely nuts how fast I get out, with so little effort.. after 10 strides I turn my head around and everyone is smoked.. this seems to happen every time lately. It would have happened last race too but I slowed down alot to maintain pace with the top guy. Kind of interesting..
- First ~1.5 miles I was ahead by "alot", couldn't see people near me when turning my head...
- EDIT: I actually kept looking back for the first 0.5-1 mile.. I slowed down, was hoping some people would just "show up".. but eventually I was just like - F it.. im going to just maintain a decent pace and if someone catches up, they catch up. It's soooo weird looking back in a race, when you're in front, and wondering where people are.. I literally think, am I going the wrong way? lmfao.
- but that's when everything changed!!! lmao.
- NOTE: confusing because there was simultaneously a 5k and 5 mile race going on......
- the people at the 5k turnaround area confused the hell out of me and I ended up running an extra ~0.1 mi .. I was literally running backwards going "duuuuude where do I turn for the 5k?!?!". I went probably ~0.5 mi past the turnaround, then had to run back and now catch up with the second place kid (14 year old, pretty fast, h.s. XC kid) who was also confused but making the proper turn. I confused him by not making the proper turn.. but there were no signs - and it was a really weird turn - a complete u-turn on the same side of the road (in the next lane). The people were apparently supposed to be holding up signs: "5k turn here".. but they weren't. The race director told me this after the race, when I mentioned it to her. It's all good, I wasn't mad or anything.. but it was very confusing.
- So anyway no we're mostly running side-by-side.. He tried "drafting behind me", so I kept swerving and I think he got the point and ran along side.. He tried to lose me quite a few times but I matched his pace and he'd back off.. I think he was "testing me". It was pretty cool, it was a legit race. Anyway, as we were nearing the final ~600m, he actually said to me "man it's been a great race" and we talked.. haha.. so we stayed side-by-side until the last ~100m when you could tell we were both saving energy for a final kick ... so we both go, and I managed to recruit all of my speed work.. I was really flying.. Ended up going from 5:55 pace at that instant, to 3:30 pace by the finish line.

So I ended up getting first overall!!!!

- official time: 19:43

- unofficial strava time: (3.3 mi) 18:48   
- unofficial garmin time: (3.3 mi) 18:48 
- unofficial endomondo time: (3.3 mi) 18:42 
- first 1st place overall race finish 

lool.

- splits: 5:49, 6:19 (the slowdown/confusion issue), 6:04, rest: (0.3 mi) ~5:33
- pace: 6:01 -> after that debacle, still almost sub 6 avg for the whole thing...... that's sick.. so basically, i hit sub 6 avg for 3.1.


"dude where do I turn around for teh 5k!!!".. you can see it here lmao!!





solid sprint at the end:



so, pretty happy.. was an awesome race.. my first REAL race - where I actually raced someone.. felt as good as I thought it would. competition++.



I was hoping there would be a 17:xx person there .. Was hoping to try and match a faster pace. Man I think i'm there (or close) right now.

Apparently people really enjoyed the sprint finish between me & the 2nd place kid .. several people told me they enjoyed that, it was awesome, we looked like we were going so fast etc.. that's kind of cool.

By far the coolest thing was seeing my mom's facial expression when I told her I won first place overall, and showed her my trophy.. she absolutely loves the trophy, it's really sick. She was so surprised but happy.. haha. She's starting to realize i'm not kidding when I say I might eventually (several months away) start winning all of these local races.

Trophy:







My nappy headed swag after the race:





Also ... I didn't sweat at all. LOLOL. Was nice and cool (sub 70 F).

Some little 10 year old kid came up to me and asked me all kinds of questions after.. I was like a "pro" to him. It was his first race and he got 2nd in his age group (for 5k) - and he ran in basketball shoes.. It was pretty hilarious.. but you can tell he's competitive because I saw him sprinting it out with another 10 year old for teh "photo finish".. Cool stuff.



Food

7:30 AM

post-race food:
- banana
- 2 x cookies (solid)



Session: Morning

9:30 AM

jumps: submax
- got legs loose, then
- 4 SLRVJ's each leg

here's an L-SLRVJ:



actually happy about it.. legs felt ridiculous.. just didn't want to push them, was scared HEH!! (scared of hurting my heel for example).




Food

10:30 AM

- 2% milk
- banana



Food

11:30 AM

- big bowl of cheerios + honey + 2% milk
- 4 x banana
- green tea



Food

3:30 PM

- blue corn tortilla chips + hot salsa



Food

6 PM

- 2% milk



Session: Evening

7:30 PM

jump rope running: 3.2 mi in 48:05
- pace: 14:46 min/mi
- pushed the jump rope pace HARD .. very fast to crazy fast
- pretty tough session
- did 5 laps instead of my goal of 6 .. stomach was gassing up starting in mile 4 and continuing into 5



Bio

injuries: welt on my right index finger from jump rope, bubbling up.. eek eheh




Food

8 PM

- 2% milk
- banana



Food

9 PM

- 2% milk
- tart cherry juice
- 1/2 roast beef sandwich
- some stacy's pita chips



Food

10 PM

- oatmeal + honey

---

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

Man that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.

ya, first out of everyone that ran the 5k ..

Excellent job with the competition. That jump looked good too.

Keep them PR's coming
  

thanks alot man!!

ya my legs actually felt really good.. very light/bouncy, but lacking some power. only did a few jumps though, didn't want to do anything stupid.

ya i hope to keep the PR's coming .. need to stay healthy -> trying. 

pc!

Man that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.

 

Quote from: acole14 on October 24, 2016, 06:52:25 am

Quote from: seifullaah73 on October 23, 2016, 08:14:34 pm

Man that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.

 

hah. kind of understandable tho.. i have won several age group 1st's, so the "overall 1st" maybe just didn't compute.

thats exactly what I was thinking when you said you won 1st overall i thought either you won 1st for your age group or you came first in the entire event.

but good job in coming first in your first competition, only a few people are able to accomplish that.
 

Racking up them trophies. Till you won't have any space for any more so the next step will be state competition or interstate. 

pretty cool.. i haven't done too many races, so it's cool to see my progress over ~10 years. HEH! That first one was the race I did for college as a credit, I wasn't in impressive shape at the time. I wish I had run some when I boxed, that way i'd know for sure how good of condition I was in back then. My latest race results aren't there yet. Regardless, still pretty cool.. Some 17:xx's should show up on there in the near future.

Before the year is over, i'll probably have ~5 more 5k's and 2 x 1-mile races on there..