Adarq.org

Just realizing my 2-mile test yesterday, 2 consecutive sub 6 mile splits, under 12 minutes, and was just thinking back to last year & how many times I tried, and how hard I tried, to achieve that. I must have tried like 15-20 times to get 2 miles in under 12 minutes, then when I finally got that, I must have tried about 6-10 more times to get two consecutive sub 6 splits. So it took a while.

This is only my second all out 2 miles since coming back from injury .. obviously I didn't detrain completely, but I did detrain considerably. So just gives me more confidence that i'm on the right track. I haven't been pushing my miles hard. I've also been pushing my speed "less hard", by focusing on producing that speed but also trying to stay very relaxed, so basically not "forcing it". My weekly mileage is way up, at all time highs, but i'm also getting in ~2-3 rest days per week, so i'm building this mileage during my 2 sessions per day training, alternating hard and light days, while still getting a decent amount of rest.

I feel less confident right now in my "guts", ie, my sheer will power to achieve some major PR times, like I did last year at this time - just willed myself to PR after PR .. but, i'm also trying to deliberately avoid that. I really want to hit PR's without being in complete hell during a race or training. That's where the volume comes in and trying to produce speed without forcing it, and also getting lighter. One example is an official sub 5 mile: I have it in my head right now that I want to hit an official sub 5 mile in December, but, it's a completely different mentality than last year, where I had the same result-goal but not at all the same effort goal. I'd rather hit a more comfortable 4:55 than a grind it out and die 4:55.. I mean, I imagine anyone would.. but, most people don't think about it like that. Most people think about 4:55 as an "ultimate achievement" with massive effort etc.. Everyone I know that wants to break 5, thinks about it like that. I don't though.. I want to hit 4:55 while being able to know I can hit 4:40 in a death run. I guess this is where my mindset has changed regarding running, focusing on pushing my limits without actually spending much time in that area of the field ... i've been removing the idea of "grinding it out to the death", to achieving things "more comfortably".. An example training change specific to that, would be say, 12m x 400 @ 76s, versus 4 x 400m @ 70s, relying more on hard but less intense work, and increasing the volume of it. IMHO, not sure if it'll work as well, but so far i'm optimistic, seems like things have been moving in the right direction.

I like it.



pc!

quick pre-race update before I head out:

legs feel great, body feels great.

though, left calf is tight, right hip bugging a little .. more worried about the calf.

didn't do my fasted experiment because of left calf .. figured i'd try to get some more electrolytes in, so I had:
- black coffee
- 1 grapefruit
- 1 avocado
- cup coconut water

word.

a video of the start of the race, lul.



took like 15s to get out of the crowd. makes me even happier about my first 5:29 split, lmao.

that 13 year old girl who started in front of me finished 2nd overall for females.

photos/recap on previous page

10/15/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = left calf slightly tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5 AM

diet:
05:15 AM: black coffee
05:25 AM: avocado, grapefruit, cup of coconut water
- PERFECT!!!!!!!!!!! 
07:00 AM: workout: warmup for race
07:30 AM: 5k race
08:00 AM: sweet green tea, rxbar
09:00 AM: some organic JUNK from a few of the booths at the venue, wrecked my stomach so bad
10:00 AM: whole foods: smoothie with whey, some chicken, plantains, fried yucca
11:00 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 PM: coconut water
03:00 PM: coconut water
04:30 PM: workout: bw
- 5+sec dead hang pullups: BW x 5
-- could have done more but chillin
- full dips: BW x 10
05:00 PM: cup of coconut water, avocado, 2 x sour dough
06:30 PM: workout: light running
- 139 lb. after workout lmao 
09:30 PM: 3 x 2% milk, 3 x coconut water, watermelon



stretch:



race: photos & recap
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136102/#msg136102



workout: awesome light session: ~400m of intermittent "kenyan drills" / "track drills" mixed in between reps: 5 x 1 mile (light, 7:XX), 1 x 2 mile (very light, 8:XX), 1 x 2 mile (uber light, 9:XX)

going to be incorporating more drills, to improve mobility, flexibility, coordination etc. This session felt really great. Loved how I felt after activating my calves/quads/glutes more doing various drills with hip/knee/ankle locked .. reminds me of the stuff i used to do for dunking - stiff leg pogo hops, to improve my triple extension for vertical jump. I've really been missing out by not incorporating this stuff sooner.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

REST DAY!!!

only training 4 days this week, instead of 5 .. can I still SAFELY get to 80+ miles? I think so..

mandatory rest day before & after a race day, gives me 4 possible training days this week, because i'm on my mandatory rest day from yesterday's race.

rest = a form of training. It actually takes quite a bit of effort to not train, when you think about it..

I love it.



I like how this came out, lul. Headshot looks kewl.





10/16/2017

bw = 141
- 
bw before bed = ?
soreness = left vmo barely, quads barely, calves barely
- definitely from stiff leg drills last night.. legs feel incredibly good, but those locked landings really hit my glutes, quads (vmo), and calves hard.
aches/injuries = left calf barely tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 7:30AM
- slept in

diet:
7:30 AM: 1/2 black tea
09:00 AM: 1 x grapefruit, 1 x avocado, 2 x sourdough toasted, 1 x coconut water
- man this is such an amazing meal.. well, the grapefruit/avocado/coconut water combo is what's epic.
01:30 PM: workout: bw, light/no strain
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
02:00 PM: 1/2 black tea, avocado, 2% milk
05:30 PM: big sweet potato - saute slices in oil/salt and some black pepper, chicken skewer, water w/ lemon
08:30 PM: ruby red grape fruit, coconut water, 2 x sour dough, 2% milk



stretch:
- light stretching of quads during dog walk
- 09:00 PM: soleus during dishes
- 09:55 PM: everything before bed, real quick


NONE!!! REST.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

10/17/2017

bw = 142
- nice
bw before bed = ?
soreness = none
aches/injuries = right hip slightly
cramping = during cooldown of morning workout - stomach cramps
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:00 AM
- slept in

diet:
06:15 AM: black coffee, coconut water, avocado, grapefruit
07:00 AM: workout: relaxed speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
08:30 AM: 2% milk, coconut water
11:30 AM: 2% milk, coconut water
03:00 PM: avocado toast! (avocado + two pieces of sour dough toasted), grape fruit, 2% milk, coconut water
- avocado toast = epic .. ill IG it tmw maybe
05:00 PM: 1/2 sweet green tea
05:30 PM: workout: track/speed
07:30 PM: 1/2 sweet green tea
08:00 PM: 2 x 2% milk
09:00 PM: 1 x sour dough toasted, dipped in a bunch of olive oil + salt + black pepper, 2% milk, 2 x water w/ lemon



stretch:
- soleus during dishes



workout: morning relaxed speed, drills during full recovery, no looking at watch: 1-mi (very light, 8:00), 1-mi (light, 6:36, surprised me), 3 x ~1km @ {5:31 mm, 5:37 mm, 5:29 mm}, cooldown 5k (fail, stomach cramps, park water = bad?? eek)
nice session. started it too late though.

think the park water is bad, i was wrecked immediately after i drank it.

https://www.strava.com/activities/1234450441







workout: track with GFLRRC: 420m (74.4/4:50mm), 200m (34.2/4:37mm), 400m (71.6/4:48mm), 200m (32.9/4:26mm), 400m (74.9/5:01mm), 200m (34.1/4:42mm), 2 x 400m (72.5/4:53mm, 77.2/5:19mm), 3 x 200m (33.2/4:35mm, 31.8/4:27mm, 31.5/4:24), opened it up, 200m rest
- https://www.strava.com/activities/1235366717

opened it up quite a bit, pushed it nicely. The best thing about this session was the last three 200m's, those really exploded, and my cadence was LESS than any of my previous intervals. All of the previous intervals were ~190 to ~195 SPM... The last three 200's were all < 190 {187, 186, 189}, with really solid stride length {1.88, 1.94, 1.93}..

So those last three 200's felt absolutely ridiculous.. that's the kind of form I need to hold for a mile, only 1409m to go. That would be ridiculous.. I just love that rhythm.

solid session!!

tomorrow = very light day.







the sky was kinda ridiculous after the track session..





140.0 after workout... with a bit of extra water in me (drank a glass right when i got home).

 

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

yes, this is the problem with my intervals: i'm much less fit than you but running 500s at a slightly harder pace than your 400s. must find chiller pace.

ya if you notice I write "relaxed speed" etc alot now.. because my problem last year, was forcing it. So, i'd be just activating too much fast twitch fiber and basically sprinting, rather than really trying to hit a pace that I can sustain for alot longer, by really relaxing, staying loose, not picking up my stride frequency too much etc.

one of the "tricks" (basics) these Kenyans use, from what i've seen. So much to learn from them, they have mastered running & everything that goes into it.

also I didn't look at my watch during any of those intervals, until the end of each interval. Sometimes I don't even look at the watch at all, not even after the intervals, then I look at it when I get home. This is another great way to not "stress yourself out" and force the speed. By not looking at the watch during the interval, you just focus more internally - which is extremely important. So getting a watch is great but it can also wreck you, if you "use it wrong".

should get watch.

garmin forerunner series is such a great investment. I have one of the older models (forerunner 15), but it's perfect. Joe has one of the newer models, gives him HR via wrist etc.

GPS watches are like power racks for runners.. best running investment ever.



peace!

word, think i'm gonna get myself a garmin for my birthday. now just need to figure out which one. don't want a smartwatch, do want something that tells me how fast i'm going, has an interval timer/stopwatch, and syncs easily with mapmyrun.

awesome. ya man you will love it. will make you want to run even more too, hehe.

it's cool in a race when everyone's watch beeps at basically the same time.. things are really accurate.