Adarq.org

Quote from: gukl on November 13, 2016, 03:34:07 pm

awesome man

thanks man!

Quote

- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.

Quote

motivating me to get some new running shoes and get back into it!

sick!!!

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

ya the glass one was real nice. with the plaques and stuff, can you wall mount them..that could be pretty cool?

in regards to the shoes - i literally couldn't find the RC5000v2's in the UK anywhere, even NB Minimus trails are hard to find here bleh. I will have a search and see if i can find a retailer for the sauconys somewhere, they seem to be a bit cheaper than the NB anyway. I'm super broke atm so it's gonna be after christmas now anyway, maybe see what there is in the sale.

I felt so good when i was running 3-4x a week though, especially around my home home there were some real nice trails, now i'm back at university in a city it's a little less inspiring but there's still some pretty nice parks and stuff around

Quote from: adarqui on November 13, 2016, 04:00:56 pm

Quote from: gukl on November 13, 2016, 03:34:07 pm

awesome man

thanks man!

Quote

- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.

Quote

motivating me to get some new running shoes and get back into it!

sick!!!

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

ya the glass one was real nice. with the plaques and stuff, can you wall mount them..that could be pretty cool?

ya, dno if i want to do that though. right now i just have it propped up against some of the other trophies jaja.

in regards to the shoes - i literally couldn't find the RC5000v2's in the UK anywhere, even NB Minimus trails are hard to find here bleh. I will have a search and see if i can find a retailer for the sauconys somewhere, they seem to be a bit cheaper than the NB anyway. I'm super broke atm so it's gonna be after christmas now anyway, maybe see what there is in the sale.

ya and if you ever find something like my saucony shay xc4's, they are extremely cheap and worth a try. I mean I get mine for $29-39 USD from easybay and sites like that.

saucony does have a shoe that i've always been tempted to try, the Endorphin Racer:

http://fellrnr.com/wiki/Saucony_Endorphin

It's 0-drop and extremely light (~3.x oz) .. it looks similar to my nb rc500v2's but the 5000's have a 4mm drop so.. could be more along my liking.. but just the fact that it looks so similar has prevented me from trying it.. my saucony shay xc4's look more like 'sprinting shoes' and definitely feel that way, so just sticking to those for now.. but the lightness + drop + saucony brand does entice me.

I felt so good when i was running 3-4x a week though,

nice! ya, I like how I feel right now.. relaxed/loose/healthy (for the most part).

running/sprinting is just so damn human.. almost seems necessary in life.

especially around my home home there were some real nice trails, now i'm back at university in a city it's a little less inspiring but there's still some pretty nice parks and stuff around

you should be able to run even faster in those parks (I imagine) if they have asphalt paths/sidewalks etc.. that's a big bonus.

would you be able to run on the roads?

i've never really done any trail running.. i have run on some dirt/grass/rocky paths but they aren't really trails, so I don't really know much about that life.. if I had nice trails around, i'd have to run them slow and just enjoy the scenery/outdoors, I imagine.. right now I don't really run to enjoy any scenery.. there's nothing really enjoyable about the way I train, other than the feeling of the effort/intensity and the numbers/future goals.

a good example is this Fantasy of Lights race I ran in the other day.. I imagine lots of people ran it nice and slow with their families, and enjoyed the x-mas lights etc.. but everyone trying to run PR's/fast probably didn't notice any of it. If I try and think about the x-mas lights, most of it is a blur. I do remember a few because they were funny.

once I start running fast, I start zoning out and become more "robotic".

I wonder if that's normal.. I imagine it is.. but i'll maybe ask some of those people I run with tomorrow if they go to the track. These people I run with at the track, they've all done like 20+ marathons, tons of 5k's, it's ridiculous.. they are running addicts.. pretty cool tho.

pc!!

man I am wrecked today.. race + hard session the day after a race, caught up with me.

legs, heart, and mind feel toasted.



11/14/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~12 AM
wakeup = 7:30 AM
bw = 146 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly
aches = left shoulder slightly
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 3 



Food

8 AM

- oatmeal + honey
- green tea
- banana



Session: Afternoon

11:30 PM
- absolutely dead .. legs tight, heart weak

run:
- a bunch of decent warmups
- 800m (fast) + 800m (fail - quit): hit ~2:30 for 800m at least, but then i quit.. like a bich
- finished with a bunch of 100's/200's and a 400
- dead





my goal was to run 800m all out, then transition it into a safe 800m+ .. i'm just too beat down over the last few sessions + my race 

;d



Food

12 PM

- whole chocolate milk
- banana
- propel



Food

5 PM

- whole chocolate milk



Session: Evening

7 PM

recovery / relaxed speed: random intervals with fast walk full recovery
- felt really fast but mentally tired
- made sure to stay very relaxed during my intervals
- really good session!!

 





pretty damn good.. everything low 5's over all of the random distances.



Food

8:30 PM

- 2% milk
- banana



Food

10 PM

- 5 x eggs + english muffin + asiago cheese
- blue corn chips + fresh hot salsa
- propel

- 2% milk
- vegan fudge brownie

got my "little black book: redux, by Coach Brad Hudson" (running book) yesterday!! this book is going to help alot.. tons of great workouts that I need to incorporate and test myself with.

here's a really cool quote from the 5k section:

One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere

-- Bob Kennedy

To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.

My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.

-- Brad Hudson

sick 

the callus analogy is perfect.

last workout before saturday's race.. feeling pretty drained but still powerful.

i dno why but i love how this turned out:





11/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so)
aches = left shoulder barely (better today), right hip flexor (barely early on, slightly after run), left heel slightly
injuries = 3 toenails black, right forefoot (toes) pad barely
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- quarter watermelon
- banana
- english muffin



Bio

aches = + pulled a small muscle in my upper back from lying down coding in a weird position .. i guess i had my cerivcal spine bent too much from the pillow.



Session: Morning

11 AM

pre-race speed: 1 mile, 7 x 400, 1 x 500 .. ~1 minute rest between everything
- strava: https://www.strava.com/activities/778151217
- splits:
- warmups:
- 1. 100m: 5:39 min/mi
- 2. 100m: 5:25 min/mi
- 3. 160m: 5:10 min/mi
- 4. 100m: 5:25 min/mi
- 5. 160m: 5:16 min/mi
- session:
- 1. 1-mile: 5:27 + ~100m
- 2. 400m: 5:38 min/mi
- 3. 400m: 5:28 min/mi
- 4. 400m: 5:37 min/mi
- 5. 400m: 5:31 min/mi
- 6. 400m: 5:39 min/mi
- 7. 400m: 5:31 min/mi
- 8. 400m: 5:44 min/mi
- 9. 400m: 5:18 min/mi



basically hit all of my numbers for this workout.. was trying to maintain ~5:30 pace throughout the whole workout.. because i'll need to be around that time (most likely) in order to win this race on Saturday.

5:30 pace for 5k would be 17:04 ... that would be a 1min+ improvement on my previous PR so, wishful thinking.. but I definitely think I can crack 18 minutes if everything goes right.

~5:30 for this race is pretty much guaranteed top 3 (usually #1 but sometimes #2/#3 as there are 16:XX winners occasionally).





Food

12 PM

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



Food

3 PM

- 3 x chicken wing
- 1 x pizza
- 2 x banana
- propel



Food

8 PM

- 5 x eggs + english muffin + asiago cheese
- 2 x banana
- 2 x veggie egg rolls
- propel
- some stacy's pita chips



Food

9 PM

- 2% milk
- vegan fudge brownie



Bio

upper back and right forefoot pad bugging me. lame!

also ham tendon a little (from stretching my foot) .. lmao.



11:51 PM: need to get to sleep asap

RACE DAY!



11/19/2016

Bio: Morning

last night's sleep: ~5.5 hours
- lots of waking up tho
last night fell asleep: ~11:30 PM
wakeup = 5 AM
bw = dno
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor slightly (after race)
injuries = 2 toenails black, right forefoot (toes) pad barely (but also moderately at times)
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

5:15 AM

- quarter watermelon
-- watermelon wasnt amazing, not ripe enough
- banana
- english muffin


Session: Race

7:30 AM

merrill lynch bull run 5k: 18:21 official (-12s)
- official: http://www.wildsideonline.net/results/2016/2016bullrun.php
- strava: https://www.strava.com/activities/779789036#
- endomondo: https://www.endomondo.com/users/26420622/workouts/837277621
- race result: 4th overall, 1st in the 30-34 age group
- splits:
- 1. 5:15 (-3s)
- 2. 6:04
- 3. 6:19
- rest: 44s (5:56 min/mi)

there are several other PR's.. but, i'm also going to list my "official splits" (as I saw them on the road signs):
- mile 1 marker: 5:08   <-- would be a more impressive 1-mile PR
- mile 2 marker: 10:55 <-- would be first sub-11 for 2 miles

strava PR's:
- 1-mile: 5:15 (-3s)
- 5k: 18:16 (-8s)
- 2-mile: 11:19 (-8s?)

endomondo:
- cooper's test: 2.1 mi (10:49 mph, 5:43 min/mi)
- 3km: 10:33
- 3-mile: 17:42

- vo2max (cooper's test): 64.25 mL/(kg·min) (+ ~2)




Race recap: went out fast.. but, didn't feel too fast.. when I saw the first mile marker, I literally saw: 4:55 on it as I was approach, which made me go holy shit.. had no idea I was going low 5's.. I was tied for the lead until about 1.25 mi or so.. then I kinda just collapsed mentally like a bitch.. dno what's wrong with me. I wasn't really DEAD, I just started slowing down and allowed it.. then #3 & #4 passed me eventually and I turned into #4.. didn't battle at all to hang with them.

As I was approaching the 2-mile mark I saw sub-11 and sped up a bit to make sure I hit sub-11 .. I passed it around 10:55, which made me feel amazing... but then I plugged my garmin in and my data says 11:19, so that sucks.





Regardless.. still happy.. but annoyed with myself that I didn't hang on better mentally. I should have at least really tried to keep up with the new #2/#3 guys, they were running at like 5:40 pace :/ .. leader went on to run like 5:27 pace.

The guy who won came up to me after and told me "you had me worried for a bit" .. which is cool but annoying.. I want to have him worrying until the end then win it with a kick.  




Food

10:30 AM

- 2% milk
- banana



Food

11:30 PM

- 2 x veggie egg rolls
- banana
- chocolate milk



Food

2 PM
- junk food attack

- 6 x chicken tenders with honey mustard sauce
- fries with cheese on the side
- propel



Session: Evening

6:30 PM

speed: fartlek style intervals with short walking rest
- used my arms better when fatigued, helped

forgot to use my lap key properly, initially.. eek.

since I didn't push myself to the max earlier during the race (crapped out in mile 2 & 3), I figured I would push myself again tonight.. I'm resting tomorrow so, should be fine.

so basically, I ran a hard 1.x miles, then walked when I felt I needed too - for a short period, then ran again.. repeat. I tried to keep the paces really fast. The goal was to make sure all of my actual running was at or faster than goal race pace.

pretty tough workout.








Food

7:30 PM

- 2% milk
- banana



Food

8:30 PM

- oatmeal with honey
- propel
- 2 x 2% milk
- vegan fudge brownie
- 2 x banana


Food

11:30 PM

- ensure
- water w/ lemon



resting tomorrow.. track sessions planned monday and tuesday, rest wednesday, 5k thursday, rest friday. ;f

11/21/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- green tea
- big bowl of cheerios + 2% milk



Food

1 PM

- quarter watermelon
- 5 x eggs + english muffin + honey on each muffin
- green tea



Food

4 PM

- ensure



Session: Evening

5:30 PM
- track workout got canceled because there was a futbol game
- went to the streets

run: non-stop with intervals mixed: 10.2 mi in 1h:16m:15s @ 7:25 min/mi
- i could have kept up a really good distance pace if i wanted too.. low 6's i think
- lots of ups & downs tho, traffic/bathroom etc






Food

8 PM

- 2% milk
- banana



Food

9 PM

- chicken taco
- steak taco
- rosemary chicken breast
- propel
- blue corn chips + fresh hot salsa



Food

10 PM

- 2 x whole milk
- vegan fudge brownie



Food

12 AM

- propel