Adarq.org

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


stomach a bit wrecked in the morning.. fuh!! but turned out fine.

evening light long run was amazing. I absolutely love light running... and I think I respond exceptionally well to it...



11/18/2017

bw = 139
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great

wakeup = 5 AM
- woke up a ton to use the bathroom etc.. BLEH! woke up completely at 3:15 AM, probably fell back asleep at 4 AM
- rough sleep


log:
05:05 AM: food: premade black coffee drink (kona caramel), 3 x grapefruit, avocado
06:30 AM: food: small sips of black tea
07:00 AM: workout: Coral Springs 5k: 2nd overall. Official 5k PR (18:05), First sub-18 (17:51) watch estimated 5k, First 3 consecutive sub-6 mile splits {5:33.9,5:50.9,5:54.2}. PR CITY.
07:30 AM: food: black tea
09:00 AM: food: wholefoods: berry smoothie, eggs, a few potatoes, vegan chocolate muffin
- celebration meal
10:00 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 15
- legs felt amazing
10:30 AM: food: coconut water
11:00 AM: food: sauteed yam in olive oil/pink sea salt/black pepper, lentil soup
- lmao
I FORGOT SOME STUFF
03:00 PM: food: more water
04:00 PM: workout: bw
- 3-sec dead hang pullups: BW x 8
- full pushups: BW x 25
06:00 PM: workout: light long run: 2 hours total @ 5 miles {7:XX, road}, 7 miles {10:XX/11:XX, grass), no watch, felt amazing, epic session, no cramping
08:30 PM: food: almond milk, watered down beet juice, 3 x grapefruit, strawberries
- haha, clean af.
- running out of food! shit!
10:15 PM: food: water w/ lemon
10:30 PM: food: watered down beet juice

fuck.

 


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

race: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137092/#msg137092

workout: light long run: 2 hours total @ 5 miles {7:XX, road}, 7 miles {10:XX/11:XX, grass), no watch, felt amazing, epic session, no cramping
- https://www.strava.com/activities/1281094205

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

So that dude I posted last night, came in 4th .. shows you how damn competitive running is. It's incredible. People ain't messing around.

Went to the Flanigan's Rockin Rib Run 10k today, but just to spectate & absorb some eliteness.

Got some really cool shots & witnessed a world record .. Kevin Castille got a 10km road world record in the 45-49 age group, hit 29:51 (4:49 pace). Guy who won it hit 29:21 (4:44 pace)

Castille almost didn't make it.. He was completely destroyed. Legs were collapsing. Here he is afterwards:



Here's a few more clips.

When I first got there.. I actually love this shot:



The initial pack @ ~0.5 mi:



The pack dwindled down to 4 @ ~2.5 mi:



The pack dwindled down to 2 @ ~5 mi:



And finally, Tommy Curtin winning it out in the end, on his way to a 29:21 (4:44 pace):



Check these times for the top 5 male/female athletes .. This is a FAST race for South Florida:



peace!!

last hard training day (morning session) before thursday's turkey trot 5k (11/25): complete!

time to go crazy light/rest/recover.



11/20/2017

bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = left hamstring tendon slightly
cramping = very slight during my last 800m
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great

wakeup = 5 AM

log:
05:05 AM: food: pre-made coffee drink (kona caramel), 3 x grapefruit, avocado
06:30 AM: workout: morning speed, last hard training session this wk b4 two 5k races: 2 x ~850m @ mile specific = {2:36.4/4:57, 2:41.7/5:08}, 4 x ~800m @ 5k specific = {2:43.6, 2:46.4, 2:50, 2:43.6}, 8 x ~100m @ {mid to low 4's , max 16.6 mph}, great session w/ Mitchell
08:30 AM: workout: bw
- 5+sec dead hang ng pullups: BW x 9
- full dips: BW x 12 
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
09:00 AM: food: non-dairy blueberry cashew kefir, coconut water
12:00 PM: food: sauteed yam & chicken in olive oil/pink sea salt/black pepper, avocado, 3 x small pieces of olive sourdough, sweet green tea
02:00 PM: food: coconut water
03:00 PM: workout: bw
- 3-5+sec dead hang pullups: BW x 9
- full pushups: BW x 25
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg RDL's: x 20
04:00 PM: food: water
05:30 PM: food: coconut water
06:30 PM: workout: very light evening run, I LOVE GRASS, no watch: 3 road miles @ 9:XX, 5 grass miles @ 11:XX
09:00 PM: food: huge spinach salad with olive oil/pink sea salt/black pepper/apple cider vinegar, avocado, carrots, cucumber, strawberries, crispy orange chicken, vanilla almond milk, non-dairy strawberry cashew kefir

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:



morning speed, last hard training session this wk b4 two 5k races: 2 x ~850m @ mile specific = {2:36.4/4:57, 2:41.7/5:08}, 4 x ~800m @ 5k specific = {2:43.6, 2:46.4, 2:50, 2:43.6}, 8 x ~100m @ {mid to low 4's , max 16.6 mph}, great session w/ Mitchell
- https://www.strava.com/activities/1283304511

Last hard session before 5k races on the 23rd and 25th! Those are usually VERY FAST races (15:XX-16:XX for #1). Looking to hang with whoever for 2 miles.

Feel really good lately.. kinda ridiculous. Happy to see I hit 16.6 mph. Haven't hit that kind of speed for a while.. and it was a hard 100 but with running form lmfao.

No speed double today.. Tonight will be light, tmw will be light/light, and wednesday may be complete rest/recovery.







That is a great session! Felt amazing today, 99.9% sure I could have hit a sub 5 mile today if I wanted too. The rest of the work (5k) got a bit tougher which is funny, quads just felt it a bit.. Maybe some residue from Saturday's 5k.

Finally, hitting 16.6 mph at the end was pretty awesome.. Fastest of the month. Honestly thought I hit 17 mph lmfao, was very fast for how easy it was.

BOOM!!


workout: very light evening run, I LOVE GRASS, no watch: 3 road miles @ 9:XX, 5 grass miles @ 11:XX
- https://www.strava.com/activities/1284006556

<3

i'd like to turn my ~5 miles of grass into ~8-10 heh!

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

super interested to follow your food experimentation results.

hah cool.

tbh it freaks me out a little for you to be (1) so lean and (2) so preoccupied with controlling your diet. the "anorexia" part of "athletic anorexia" always made me a bit nervous.

understandable.. but the "anorexia" part is more of a bad joke.

"Definition of anorexia nervosa :a serious disorder in eating behavior primarily of young women in their teens and early twenties that is characterized especially by a pathological fear of weight gain leading to faulty eating patterns, malnutrition, and usually excessive weight loss"

So, "athletic anorexia" ticks off a few checkboxes, such as "fear of weight gain", BUT, it SHOULD NOT EVER check off the malnutrition & "faulty eating patterns" components. NEVER. EVER.

That's why the "anorexia" term is more of a joke, poking fun at the weight loss (some lean, mostly fat) and the desire to get as light as is "healthily" possible.

I log my diet for a few reasons. The first is so I can learn from it, which I have on several occasions, ie why i've cut out dairy (again) recently and feel great by doing so, or my pre-race day fajita meal experiment etc. The second reason, is to also demonstrate that I DO NOT UNDEREAT. When people eventually see the "result" of my mileage, diet, etc, they may think i'm restricting food intake via faulty eating patterns, malnutrition etc. But since i'm logging my diet & taking photos of various meals, at least in my opinion, I feel like I eat very well. I don't ever think, "man I am not eating good". It's the exact opposite, I often think, "man I am eating so clean it's ridiculous wtf!".

The last thing is, at least at my age: I don't think I could hit my goals if I underate. I don't feel fast or recover properly if I eat bad, or don't eat enough. On the flip side though, if I eat way too much, it can have me feeling slow, heavy, tired etc. So eating just a bit over enough food, and making sure it's very healthy food/meals/liquids etc, is key.

I spoke to someone recently who is trying to lean out.. This person told me they were going to skip breakfast and lunch. My first reaction was DON'T. This person also doesn't know about the "AA" phrase, so their ideas are just unfortunately normal in most people trying to lose fat. If this person wanted to eat one big meal, that being dinner, skipping breakfast/lunch is a horrible idea - one MUST eat for athletics that's for sure.

on the other hand, the only people on here with "elite" training volumes are you and kf. you're also the three most diet-controlled. perhaps not a coincidence.

Interesting point.

I think it's definitely part of the process. I mean, even KF has "fear of weight gain" at some point & he's a monster, but so do elite athletes of every level. So I think dialing in the diet like that is a key component, because you don't want your body going up/down & all over the place when you're trying to attack your training sessions. Like one day you're bloated, the other day you're lacking energy, the other day you feel great etc. At some point, for me specifically, that gets extremely annoying & a switch just flips in my head, time to figure everything out, log it, learn from it, stay very focused/discipline with it etc.

As for me, I don't think I could get the volume i'm getting in, if I paid no attention to diet. Because I wouldn't be able to recover properly AND there's so many things that I was eating, which can ruin my running. It's such a horrible feeling to want to get some great training in, and just feel like crap, or cramp, etc. Want to just feel 100% and be able to do whatever I want.

My new obsession is to become an elite runner, by maybe age 38 or so .. it's naive & funny, but I also think it's truly possible, because i'm a bit of a nutbag. Means I need to pay even more attention to all of the variables & put everything together, way less room for error now. Also need to stay healthy. AELS AETS AERS.

peace man!!!

word, all that makes sense.

the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.

word, all that makes sense.

nice!!

the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.

https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

Whoa that's kinda crazy, and ya definitely flying.. If I stay healthy, i'll get that for sure, especially the 4:40 mile. I mention health alot, because it's still #1 on my mind. If I can stay dedicated & focused, while also remaining healthy, I really feel i'm capable of some crazy running performances, 1000x crazier relative to what I achieved with dunking (vert). I've found my home with this running stuff.. my body isn't "trying to revert" like it was with dunking. With running, I feel like I can just "fully express my genetics", versus trying to "defy my genetics". It's such a different feeling..

it's kinda crazy how the 65-69 standard 200m is faster than me right now.. lmfao.

peace!!