Author Topic: ADARQ's journal (Read 2587599 times)

adarqui · « **Reply #6840 on:** November 22, 2016, 02:57:35 pm »

a bunch of photos of me from my last race .. they just uploaded them.. lool. the guy to my right in the starting line photos won it.

hahaha.. also my hands look weird.

1st & 2nd, 3rd dipped out.

gukl · « **Reply #6841 on:** November 22, 2016, 03:13:20 pm »

out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

sorry if i missed you mentioning this earlier in your log somewhere!

adarqui · « **Reply #6842 on:** November 22, 2016, 04:00:08 pm »

Quote from: gukl on November 22, 2016, 03:13:20 pm

out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

i've come to the realization tho that, it's forefoot/midfoot/heel strikes VERSUS overstriding.. i've gone back to heel striking (without overstriding) and I love it.. i'm so much stronger with that style (my natural style).

but ya i don't notice at all when i'm racing, but i'm also only around a few people or by myself.. but when i watch slower people crossing the line, alot of them definitely overstride and their stride frequencies are way too low.

i think the only person so far that i've seen LEGIT forefoot striking was that former professional kenyan-american runner I was trailing for ~1 mile during a 5k.. his stride looked very different than everyone i've ever seen running.

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also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

seems like every1 warms up differently.. some of the people with collegiate backgrounds seem to put in some actual miles before the 5k's.

i personally just do a bunch of increasing intensity ~200-300's until i'm "easily under 5 min/mi pace".. then I know my body is firing on all cylinders.. i make sure that I hit those paces staying relaxed etc.. I get there pretty quick because of all of the adrenaline, so getting there while staying relaxed is very important because you definitely shouldn't be forcing anything when you're warming up -> you have 3.1 miles to go after all, forcing it for me starts around mile 1.5-2 lmao.

some elite dude told me to run ~3 miles before the 5k: 8 min/mile, 7 min/mile, 6 min/mile..

but i havent done it yet.. i dont think it would help me given the way i train.. i have so much power early on that, i dont want to "sap" it.

most of the fast people seem to do what I do somewhat.. mostly some strides from the starting line, out to a certain point.. and light jog back.. most of the 'slower runners' seem to jog around real slow 'behind' the starting line.. many of them also do the "event warmup", which none of the faster runners ever do.

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sorry if i missed you mentioning this earlier in your log somewhere!

dewd it's np!

seifullaah73 · « **Reply #6843 on:** November 22, 2016, 04:29:48 pm »

Damn, awesome race man, finally some competition you ran with, were they faster then your previous comps or was it that just this race you were feeling slower then previous race, as you did feel tired a few days back.

How fast were the #1, #2 running was sub 17, 16 or 18.

Congrats

LBSS · « **Reply #6844 on:** November 22, 2016, 11:13:42 pm »

redbeard bros

adarqui · « **Reply #6845 on:** November 23, 2016, 12:08:51 am »

Quote from: seifullaah73 on November 22, 2016, 04:29:48 pm

Damn, awesome race man, finally some competition you ran with, were they faster then your previous comps or was it that just this race you were feeling slower then previous race, as you did feel tired a few days back.

well, i felt great in that first mile.. then i saw my mile time, which was really fast.. then i started thinking about mile 3 and just started slowing down. The trick for me right now is to NOT think about mile 3.. just think about mile 1 & 2.. once I start thinking about mile 3 (especially during mile 1) my body starts holding back.. it's weird I know but.. seems to be the case.

so my goal for thursday is to only think about 2 miles.. i'm going to (hopefully) literally sprint the last 400m of the 2 miles.. then coast out a third mile, idgaf. But it's key for me to focus on 2 miles because these dudes are crazy fast (5:0x-5:1x pace for 5k).. so if I hang with them through 2 miles i'd be extremely happy.. that'd mean i could coast a third mile and still be under 18 minutes for the 5k.

if i still have gas after 2 miles i'll obviously use it but, trying to not even think about the third mile.. need to trick myself into thinking it's a 2 mile race, that'll give me the best chance to make top 3. That's my only chance actually... there's no other way to make top 3, than to hang with these guys for at least 2 miles.

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How fast were the #1, #2 running was sub 17, 16 or 18.

#1 = 16:56 (5:27 min/mi)
#2 = 17:16 (5:34 min/mi)
#3 = 17:34 (5:40 min/mi)
#4 = me

lol.

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Congrats

thanks man!!

adarqui · « **Reply #6846 on:** November 23, 2016, 12:11:01 am »

Quote from: LBSS on November 22, 2016, 11:13:42 pm

redbeard bros

redbeard clan.

also, gukl and i have the same hair/beard right now LFMAO.

LBSS · « **Reply #6847 on:** November 23, 2016, 02:40:23 am »

um, given that we're all white, you may want to rethink your spelling of the word "clan".

seifullaah73 · « **Reply #6848 on:** November 23, 2016, 08:28:42 am »

That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.

adarqui · « **Reply #6849 on:** November 23, 2016, 12:04:24 pm »

Quote from: seifullaah73 on November 23, 2016, 08:28:42 am

That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.

ya overthinking is annoying, seems like it alone can be a source of fatigue.

when it comes to running, battling the voices in our heads is probably the biggest challenge.

http://www.medicaldaily.com/dont-overthink-it-new-research-shows-how-intense-focus-can-negatively-impact-performance-249905

http://www.runnersworld.com/sweat-science/how-your-thoughts-affect-your-running-efficiency

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t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."

good stuff!!

adarqui · « **Reply #6850 on:** November 23, 2016, 10:38:39 pm »

PRE-RACE DAY = REST DAY!!

drank less water today.. well i drank less before my last race too.. it helps on a rest day.. otherwise I have to pee it all out like crazy, especially at night when i'm trying to sleep and early in the morning.. so drank even less than last time. so far so good. Watermelon in the morning fixes everything -> the water in the watermelon is enough hydration it seems.

11/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = dno
morning resting heart rate = didn't measure
soreness = quads slightly (moderately - early) (slightly - later)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = moderate
- trying not to pee my brains out tomorrow morning (or when sleeping)
mosquito bites: 1

Food

9:30 AM

- huge quarter watermelon
- banana
- english muffin

Food

1 PM

- propel
- cereal + 2% milk
- 6 x eggs + english muffin with honey on the muffin
- 2 x banana

Food

7 PM

- 2 x egg roll

Food

10:15 PM

- 2% milk
- vegan fudge brownie
- small: water w/ lemon

Food

12 AM
- needed something

- 2% milk
- banana

feel pretty good right now.. quad soreness clearing up a bit. If i manage to get some sleep tonight, should feel really good tomorrow morning. Since this 5k is so close by, i'll run there like I did last year.

tmw's goal for 5k race = massive PR over 2 miles.. 3rd mile cooldown (most likely).. which would still end up being a 5k PR.

LBSS · « **Reply #6851 on:** November 24, 2016, 02:41:36 am »

because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.

adarqui · « **Reply #6852 on:** November 24, 2016, 01:24:14 pm »

Quote from: LBSS on November 24, 2016, 02:41:36 am

because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.

ya i started tracking them once ZIKA came about.. if I get zika, I kind of want to know when I got it.. hah. I'm honestly surprised I haven't gotten bit more.. I used to get lit up WAAAAAY more when I was out of shape.

they bite you while you are in the shower? WTF? that's a nightmare.

solid limerick..

adarqui · « **Reply #6853 on:** November 24, 2016, 01:26:59 pm »

will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:

in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress.

http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

gukl · « **Reply #6854 on:** November 24, 2016, 03:53:29 pm »

Quote from: adarqui on November 24, 2016, 01:26:59 pm

will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:

in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress.

http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

dude you're killing it - another trophy!! damn!

Adarq.org

News:

Author Topic: ADARQ's journal (Read 2587599 times)

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