Author Topic: ADARQ's journal (Read 2586256 times)

AGC · « **Reply #6780 on:** October 24, 2016, 06:20:30 pm »

Quote from: seifullaah73 on October 24, 2016, 01:12:01 pm

Quote
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.

Haha I know, just the way you said it made me chuckle.

Mikey · « **Reply #6781 on:** October 25, 2016, 07:02:09 am »

I haven't posted in a few days so I only just saw all your PBs and trophy. Congratulations!!!

adarqui · « **Reply #6782 on:** October 25, 2016, 10:51:21 am »

Quote from: Mutumbo000 on October 25, 2016, 07:02:09 am

I haven't posted in a few days so I only just saw all your PBs and trophy. Congratulations!!!

thanks alot man!! about to sign up for another 5k this weekend

ya that trophy is dope.. still happy about it :F

adarqui · « **Reply #6783 on:** October 25, 2016, 11:58:12 am »

10/25/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11 PM
wakeup = 6:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hips slightly, hamstrings slightly
- SPEED WORK. calves are solid though........ ADAPTATION!!
aches = hips slightly
injuries = 2 toenails black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0

Food

7 AM

- banana
- plain english muffin

Session: Morning

7:30 AM

warmup: felt pretty good
- easily hitting 5:30-5:45 min/mi pace

run: 2.02 in 12:03
- splits: 5:51, 6:03
- thought i had two sub 6's, oh well, decent run.

ELEVATION STATS LMAO!!

finisher: 4 x ~210m, 2 x ~100m
- top speed: 15.7 mph
- best ~210: ~35.4s
- best ~100: 14.4s

Food

8:30 AM

- 2% milk

Food

9:30 AM

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

Nap

12 - 2 PM
- eek

Food

3 PM

- 4 x banana
- 2% milk
- blue corn tortilla chips

damn.. i had half of a roast beef sandwich, took one bite, and just spit it out.. absolutely nothing bad with the sandwich, just didn't want to eat meat. weird...

Food

4 PM

- 1/2 of 1/4th of a watermelon
- banana

Session: Evening

jump rope running: 3.8 mi in 50:27
- pace: 13:00 min/mi
- speed improvement
- legs felt sooooooo explosive/light after this session..
- shoulders fatigued .. already have some fatigue in them too from previous sessions. Didn't push the rope speed like crazy.
- 99.9% on forefoot (even better than last session)

Food

8 PM

- 2% milk
- banana

Food

9 PM

- 4 x banana
- 2 x veggie egg roll

- vegan fudge brownie
- 2% milk

feel good.. shoulders dead tho.

sunset tonight:

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:

Code: [Select]

for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

LBSS · « **Reply #6784 on:** October 26, 2016, 06:46:14 am »

a bit late to the party but...

adarqui · « **Reply #6785 on:** October 26, 2016, 08:08:43 am »

Quote from: LBSS on October 26, 2016, 06:46:14 am

a bit late to the party but...

wtf is that.. lmao!

thanks man!

also.. 147 lb today.

adarqui · « **Reply #6786 on:** October 26, 2016, 02:04:42 pm »

feel ridiculously good......

10/26/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 147 lb.
-

morning resting heart rate = didn't measure
soreness = none
aches = hips barely (right more-so, but hardly noticeable)
injuries = 2 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0

Food

7:30 AM

- 1/8th watermelon
- banana
- plain english muffin

Session: Morning

8:30 AM
- legs sooo snappy .. almost too snappy

warmup: felt really good
- easily hitting ~5:15 min/mi pace

run: 2.02 mi in 12:15
- focused on a HARD first mile, and coast 2nd mile... brutal
- proud of myself for finally doing this.
- splits: 5:30, 6:38
- started off way too fast, sub 5 for ~400m (early 4:30's) .. wanted to quit around ~0.5 mi (800m) -> drifted above 6 min/mi, then snapped out of it and got back under 5:50.. then coasted the 2nd mile, hitting > 7 min/mi, eventually getting it back under 6 min/mi

i need to get better at this stuff.. one of my theories is to basically try and PR a distance, and then keep going.. it's brutal mentally - even before I even attempt it.. Your brain knows better, so it's almost as if we have to figure out how to trick it.

One thing I want to try and do is PR my 1 KM then coast out the final 600m to hit a mile.. for example.

war.

run: 3 x ~100m sprints with jog back recovery
- max speed: 15.7 mph
- DEAD

^^ ribs/stomach 'sore' .. crampish .. i think the intense breathing tires these muscles out.

Food

9:30 AM

- 2% milk
- banana

Food

12 PM

- huge spinach salad: 9 oz spinach, lemon, olive oil, mixed nuts, asiago cheese, garlic
- blue corn chips
- green tea
- 3 x banana

Food

5 PM

- watermelon
- banana

Bio

5:30 PM

aches: left abdominals/ribs - camp feeling but, seems like fatigue

^^^^ could have also been bloated from garlic..

Session: Evening

7 PM
- shoes: nb rc5000v2
- feel really good

warmup + 1-mile PR attempt + speed work: 6.77 mi in 1:04:00
- strava: https://www.strava.com/activities/756999128
- never stopped running .. light jog recovery after everything, even the mile sprint
- some progressive 100's
- 1-mile: 5:19

tie PR .. should have sprinted harder at the end. also.. stopped like 10m early.. fml.. would have def been a PR by a few seconds

- 6 x ~420m -> everything under sub 6 .. every rep got slower though

DEAD. DEAD. DEAD.

Food

8:15 PM

- 2% milk
- banana

Food

9 PM

- 4 x banana
- veggie burrito
- 3 x 2% milk
- water w/ lemon

some stretching

dead

dead
dead
deaedadad......

WRECKED

9:22 PM

- im absolutely freezing, have chills etc.. drank tons of cold fluids.. im like a chiuaua

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:

Code: [Select]

for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

adarqui · « **Reply #6787 on:** October 27, 2016, 11:51:44 am »

dead. fatigued.

10/27/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11 PM
wakeup = 6:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings barely
aches = right forearm / wrist / hand
injuries = 2 toenails black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0

Food

6:30 AM

- 2% milk
- green tea
- banana

Food

9 AM

- big bowl of cheerios + 2% milk + honey
- orange juice

Food

11 AM

- 2% milk
- banana

Food

3:30 PM

- stir fry: 2 x potato, 2 x carrot, 4 x serrano pepper, 1/4th sweet onion, mixed nuts, olive oil, kalamata olives, garlic, salt/pepper, avacado & goat cheese at the end
- water w/ lemon

Session: Evening

7 PM
- shoes: nb 5000v2's

jump rope run: ~1.8 mi and then my jump rope ripped in half!!!!!!

- strava: https://www.strava.com/activities/757961037
- 1.8x in 20:20
- pace: 11:05 min/mi
- that's nearly 2 minutes/mile faster than my previous best jump rope running.. could it be the shoes?????
- i was really moving fast .. running fast AND spinning the rope fast .. so seemed pretty epic

unexpected speed work: light jog recovery
- strava: https://www.strava.com/activities/757961040
- just a bunch of stuff while trying to stay very relaxed
- turned out REALLY good
- mostly low & mid 5 min/mi paces everywhere

decent!!

i really need to do more RELAXED speed sessions where I just try to get in tons of 100's, 200's, 400's, 800's etc.. I mean I need to be able to turn it on and off at will, and recover during my light jogs. I shouldn't always need a protocol of say 8 x 400m etc.. i should be able to do 100 x 400m if need be.. as long as i'm staying relaxed and not 'forcing' the speed.

Food

8:30 PM

- 2% milk
- banana

Food

9:30 PM

- 2% milk
- 4 x banana
- 2 x high fiber instant oatmeal + honey

Bio

soreness: shoulders
aches: top of right foot feeling a little funny, ~1.5 hours later, right hand/forearm

maybe it's good that my jump rope broke.. right forearm/wrist has been acting funny lately.. and shoulders seem perma-fatigued.

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:

Code: [Select]

for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

LBSS · « **Reply #6788 on:** October 28, 2016, 05:26:58 am »

what's your pre-run warm up?

adarqui · « **Reply #6789 on:** October 28, 2016, 01:11:38 pm »

Quote from: LBSS on October 28, 2016, 05:26:58 am

what's your pre-run warm up?

for races & training sessions: I do some stretching ~30-60+ minutes before the session (quads/hamstrings/upper). Then, the warmup for the actual session; i walk/run (100-200m) mostly until I can hit good paces fairly easily. I usually start out slow and progressively make each run more intense. I try to get my legs feeling "safe" enough to run.. That's all I usually get in the morning. At night, I also make sure they feel "crazy bouncy", because in the evenings I tend to feel so much better.

not recommended, that's for sure. People tell me I should be running up to 3 miles, before a session or race etc. There's a few reasons I don't do that, but one of them mostly being, when I run slow, I feel like I have more of a risk of cramping.. So before a race i'm especially cautious. Also i'm worried about it destroying my "pop" - my body likes to give me alot more in the first mile.

though, some of these speed sessions i've been doing lately, where I go non-stop: interval + light jog recovery, has me feeling really good. I feel really loose at some point during those sessions .. it feels great. But, my light-jog-recovery is often in the 10-12 minute/mile pace, so honestly, it's almost as if i'm walking.. My PR walking was ~12 min/mi.

so ya I think I really just prefer mixing super light movement (walking/very light jogging) with burst of progressively more intense runs (from 100-200m).. when I do those runs, I always make sure to run as if i'm running alot longer -> so focusing on relaxing, breathing normal, etc.. I kind of tell my brain i'm going to "keep going", and then i abruptly decelerate.

For races:

The way I train might also have something to do with why I prefer this warmup.. i'm pretty low volume, don't get any long runs in, no long tempo runs, etc.. So my body seems like it gets ready-to-go very soon after showing up to these race events. I have a surprising amount of power (usually) for my first mile. It normally feels like i'm going 6:30-7 min/mi for my first mile, and i'm always sub 6. I'm not sure if warming up with steady slower running would hurt or improve that.

I was going to experiment with a longer more steady warmup before my last race but didn't.. just went back to what i'm used to. I felt really good (again), so not as eager to experiment with alternative warmups atm.

pc!

adarqui · « **Reply #6790 on:** October 28, 2016, 02:08:03 pm »

while looking through my old photo bucket for some pics of plants (for scoob), found these really old photos.. HEHEheEHEHe. This is towards the end of when I boxed, probably ~2007.. Obviously good lighting but, really lean. Definitely leaner than I am now, but, i'm getting closer to this. I'm probably around ~142-145 in these pics.

i'm going to throw a pic of kingfish in just for comparison:

holy shit.

adarqui · « **Reply #6791 on:** October 28, 2016, 03:41:34 pm »

fatigued x2. had I just done jump rope last night, I probably would have been fine.. but that extra speed work killed me.

10/28/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right forearm / wrist / hand
injuries = 2 toenails black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0

Food

6 AM

- banana
- watermelon
- plain english muffin

Session: Morning

7:30 AM
- shoes: nb 5000v2
- crazy headwind and tailwind (~18-20 mph)

warmup: feel pretty dead

run: 3.13 mi in 20:00
- pace: 6:23
- splits: 6:07, 6:31, 6:31
- 5k: 19:49
- 50/50 headwind/tailwind

dead.

Food

8:15 AM

- 2% milk
- banana

Food

10 AM

- 6 x eggs + english muffin + asiago cheese
- sweet green tea
- tortilla chips + salsa

Food

3 PM

- veggie burger
- fries
- 2 x banana

;d

3:41 PM: VERY TIRED.

Food

5:30 PM

- large 1/4th watermelon

Session: Evening: Speed Work

7 PM

random intervals with light jog recovery: 7.24 mi total in 1:10:01
- 13 x random intervals
- went really good
- took a little bit to wakeup, but then was really moving well
- did intervals from ~100m to ~1KM .. also focused hard on keeping speed going around tight turns etc

Food

9 PM

- huge bowl of cheerios + honey
- 4 x banana
- water w/ lemon

Session: Stretching

10 PM

- light stretching: calves, hamstrings, quads, upper
- left achilles a bit tender, left calf a bit tight.. the next morning seems to have gone away.

was too dead to journal etc..

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:

Code: [Select]

for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

Leonel · « **Reply #6792 on:** October 29, 2016, 06:09:56 am »

Hey maybe that's a dumb question but sometimes I have a hard time distinguishing between pain due to muscle soreness (stiffness) and actual soft tissue, joint related pain. How do you that? ^^

adarqui · « **Reply #6793 on:** October 29, 2016, 03:36:47 pm »

Quote from: Leonel on October 29, 2016, 06:09:56 am

Hey maybe that's a dumb question but sometimes I have a hard time distinguishing between pain due to muscle soreness (stiffness) and actual soft tissue, joint related pain. How do you that? ^^

nah not a dumb question.. i wish i had a good answer though :/

in general, i think soft tissue/joint related pain lingers around longer without getting better.. so there's that, at least. ie, calf soreness vs calf soreness + achilles pain. Calf soreness will go away, achilles pain will linger around longer. So unless we do something really crazy (like out of nowhere high rep heavy squats), soreness that doesn't go away for like 4+ days is probably a bad sign.

there's also the fact that muscle soreness can "disappear' after we warmup.. but joint issues/non-muscle tissue damage should still give us some signs that something isn't right. ie, after warming up really good, then going to squat, and our hip feels really achy.. and then we slowly try to work into it and get the pain to disappear - which it may or may not.. and then we just continue squatting. That's probably a bad idea -> body is telling us that there's a problem. Also calf soreness vs calf tear, soreness will disappear after warming up, the tear will keep telling you it's there.

so I guess pain after warming up is a pretty good indicator of a potentially worse problem.

I wonder if there's some other tricks like, "if you ice it for 15 minutes and it still hurts, it's a problem" .. hehe.

There's also the thing that happens in my brain, where: "I know it's bad, but I don't want to admit it to myself".. I guess that's a great sign of something being a tear/tendonitis/joint injury.. I know for a fact that I mostly get those thoughts when something bad is going on. Those conflicting thought processes are basically an alert.

i dno, i'll have to think more about it for sure.

pc!!

ChrisM · « **Reply #6794 on:** October 29, 2016, 09:36:59 pm »

Damn KF is JACKED in that pic! KF what were you weighing in at there if you remember?

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