Adarq.org

just noticed I photo bombed some fast people, upper right:

HAaHAHAaHah

5k races 12/17 & 12/31, so, leaves me with 12/19 - 12/28 to try and PR some stuff.

PR's up for grabs:

800m: < 2:20 (PR 2:21)
1km: < 3min (PR 3:01)
2 mile: < 11 min (PR: 11:20)
5k: official 17:XX (12/17 and 12/31 races are my shot), official PR = 18:05 (17:51 watch)

hardest one will be 2 mile @ sub 11 IMHO .. but, if I hit that, i'll probably knock off 5k official 17:XX too so..

second hardest is that 800m, but again if I hit that, I think i'll knock off sub 3 1km.

PR attempt sessions: (I think)
- 12/19, 12/21, 12/23, 12/25, 12/27, 12/28

12/29, 12/30 = rest, 12/31 = last 5k race of 2017.

dno, think that makes sense.

peace!!

pre-race strategizing!!

Doing the "FTL Jingle Bell Jog 5k". Most everyone is going to be wearing a santa suit or something, except for the fast people... lmao. Top 3 are usually 15-16:XX for #1, 17:XX for #2 & #3.. So, it's a traditionally fast race.

It's a 7:30 AM race, back to waking up early.. which will be rough HEH. Been waking up at 8-10 AM the last few weeks & it's like 45 minutes from me, so this could suck.

Anyway.. the goal is to PR my 2 mile @ sub 11. If the race sticks to tradition & I hang for two miles, that's a definite sub 11.. so just need to really commit to those 2 miles and get it done. I really think I can go sub11 for 2, considering I went 5:24 for 1.67 a week ago.

If I get anywhere near low 11 or sub 11, should be an official 17:XX 5k as well. 2 PR's one stone.

That's it!

jogged an 18:37 .. kinda awesome.

1st overall @ the FTL Jingle Bell Jog.

Also, got interviewed by the Sun Sentinel (big newspaper around here), LMFAO!! Guy asked me all kinds of questions and said he'd email me some stuff when it goes out. That's kind of crazy....... haha!

There will probably be a bunch of photos, but here's just a few for now:





http://www.splitsecondtiming.com/results/2017/flljbj.php

First mile was so light/relaxed, and it was 5:51.5.. exciting.

 

Quote from: adarqui on December 16, 2017, 07:37:30 pm

Some things (quotes/mantras etc) i've been thinking lately.

If someone were to ask me why I approach races the way I do: "I don't care about losing, only about winning"
- ie, take risks & don't worry about failure. losing is overrated.
- so I take a huge risk, achieve it or not, burn out and perform worse overall than expected .. who cares?
- so I take a huge risk, achieve it, maintain a respectable level of performance, and perform better than expected -> break mental and physical barriers, set new limits, gain more confidence .. boom.
- so i plan on taking a huge risk, wimp out, fail miserably .. worse case.

Running is actually easy. All you have to do is slowly conquer fear & doubt head on. The only way to do that is to not back down.

I'm trying to focus more on the skill of racing, than the physiology of running. The former is more about rising to the occasion, no matter who shows up. Not limiting yourself to numbers/predictions based on workouts, past races, or what you think you are capable of, but more about finding out on race day -> it's more of a fight/combat approach than it is a strict formula. For fighters, this is an easy analogy: no matter who you are in there with, you try to win, survive, etc - no matter how much more accomplished/skilled/experienced your opponent is. For dunkers, this is analogous to throwing a high lob, going up and trying to get it. It's not precise, even if you want it to be. Sometimes the ball bounces higher than expected, and somehow you still get up there and get it, even if it's just a hard miss.

Finally the idea of inhibition: I tend to already think of myself as someone who could run some insane times/do some sick performances. I think you have to believe that if the mindset above is to be executed properly. I feel like i'm trying to remove inhibition, rather than gaining fitness. By simply removing inhibition, i'll go faster, because i'm already capable of maintaining faster speeds physiologically. So by stripping away layers of inhibition, i'll be able to utilize higher levels of my current fitness, and at the same time, create a stronger stimulus for improving fitness. The circle of PR life.

This prefontaine quote is perhaps the best quote i've ever read, because i've actually used it recently in a few training sessions & in my last few races: “Something inside of me just said ‘Hey, wait a minute, I want to beat him,’ and I just took off."

I've actually thought about it, and then gone faster. I think it resonates with me so much because, I can imagine myself being that guy that someone took off on, and not fighting for it. So, that quote is the only one i've ever used in competition of any kind, as far as I can remember.

Obviously there's a legit physiological component to all of this, but I find the mental components to be most challenging (evidenced by this & many of my previous posts).

There's probably some more but i'm forgetting them right now.

First and foremost though: need to stay healthy, not do anything stupid!

pc!

Brilliant! So many runners I know have that fear of not finishing a race, or finishing in such a fatigued state that they don't even race and run completely within themselves.

Most everyone I know, race within themselves. Even people who have been racing for years. I mean, they usually look like they are in pain at the end of the race, so they definitely are pushing it .. but, there's a difference between steadily pacing, trying to achieve negative splits, and pushing it hard from the beginning. The scariest thing to me, in my experience, is the last one: pushing it hard from the beginning. That's because it's not a gradual battle, or a battle in the second half, it's a battle right from the beginning. And, to get your mind to "give you more" when it knows you most likely can't hold such a pace, is a battle before the horn/gun goes off. Your mind will try to protect you from yourself, slow you down to conserve energy because it knows exactly how far you are about to go. To defeat that mindset, you have to really "let go" of any potential outcome, other than the one single focal point: pushing it hard from the start, for as long as possible. Your brain continues to try and get you to get the foot off of the gas. But you have to fight it. Then, eventually you just can't hold the pace anymore and it's time to transition into survival.. but if you can push yourself into survival by hanging with faster people, while in a race/competitive environment, i personally feel that's a huge stimulus for future adaptations. Stuff like that is easier in a 1 mile, harder for a 5k but still manageable, probably alot harder for 10k+.

It doesn't have to be done every race either.

And the final thing about it: elites do it.

Elites go there to win. They don't go there to pace themselves and PR (usually). I think that alone validates quite a bit of the mindset.. Elites/Pros are there to win, if they can't hold the pace, they finish the race but they try to keep themselves in a position to win for as long as possible.

We all know that it's 90% above the shoulders and I would think that by removing those barriers to performance you will by proxy remove some physiological barriers at the same time.

yup exactly. The only way to remove the psychological barriers is to cause them to manifest, and then try to break them down. And the only way to cause them to occur, is to put ourselves in situations or push ourselves in some way which causes them to become a significant factor in the effort.

so they both feed off of each other for sure.

I actually watched the Prefontaine movie last week with Jared Leto. Ashamed to say it's the first time I've actually heard of him too. Absolutely incredible story.

I've still never seen it. I need to watch it. Leto is a great actor and from the clips i've seen, looks like he nailed it. I've only ever researched Pre online, race videos/interviews/some articles etc. He's someone you just know of in the US, even if you don't know much about running.. When you hear "Pre", you think "guts". Somehow he's just part of our culture maybe.. kind of like that movie "Rudy" or "Rocky" maybe.

I need to check it out!$!@

pc!!

from sunday, race day


12/17/2017

bw = 144
- still full of food/water
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 5:15 AM
- only ~2 hours sleep, sucked

log:
05:30 AM: food: 2 x leftover anthony's pizza (tomato basil mozarella), 1 chicken wing, black tea
06:30 AM: food: sipped on water as I drove up
07:15 AM: workout: warmup + race
10:00 AM: food: tons of chicken wings
nothing else to report! well, except for walk
06:30 PM: workout: 2.5 hour walk (~9 miles) light


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


http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138002/#msg138002

race day thread ^^


race: Fort Lauderdale Jingle Bell Jog 5k: 1st overall!! 18:37 official. This was pretty much a jog - so that is kind of cool. no watch (never looked lmfao). Mitchell got #2 overall (he's the one i've done track sessions with!)
- https://www.strava.com/activities/1317446966

one weird thing about this race.. so i'm leading early on, seemingly by quite a bit, then out of nowhere, this dude bumps me...... so i'm like, "yo whatup bro?!", anyway he was in the zone or something .. realize i met this guy a few races back, he's a cyclist. He was "drafting into me", 2 man peloton (WTF), it was so weird, so I made sure not to give way at all and keep him off of me. Anyway, eventually left him & apparently he didn't run the race officially.. Thing is, I don't recall him starting with us. he may have cut in nearly a mile in. If so, that's some weird shit!!!!!!!! Someone told me those people are called "bandits" .. wtf? This is a thing? lmao!

Anyway.. Happy to get #1 but was preparing to push myself hard af for as long as possible, if those 15-16:XX guys showed up.

All good.. I know for sure lots of crazy fast people will show up for the Boca 5k on the 31st..





^^ that's some solid pacing/cadence for not looking at my watch

^^ mile 2 is off a bit because that was with "weirdo", slowed down a bit out of caution .. when in reality I should have just sped up, lesson learned.



TLDR: very light 18:37, cool..

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none")]
- FORMAT: (day, specifics)

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

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

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2)]
- FORMAT: (day, wakeup time, hours slept)

speed day.



12/19/2017

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: sauteed yam in olive oil/pink sea salt, chicken breast, almond milk, LOTS of water
02:00 PM: food: almonds, cashews, almond milk, sweet green tea
02:45 PM: leg drain: 30 minutes
05:00 PM: food: water, almond milk
07:30 PM: workout: 1km PR @ 3:00 / 4:50 min/mi (-1s)
09:15 PM: food: big burger & sweet potato fries, 2 x water
11:00 PM: food: 1/2 coconut water drink - something my dad got me, sucked, had sugar in it

stretch:
icing:
self massage:
leg drain:
02:45 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed: you've got to be kidding me. wanted sub3 1km & got 3:00 / 4:50 min/mi.. FU*K@@!)EK@) - PR (-1s) - ran in the dark
- https://www.strava.com/activities/1320348113

3:00 man....... what a wreck. i'm going to kill this shit soon and get my 2:59.

still happy though, but ridiculous.

there's less room for error on these 1k attempts than there is with a mile. You start doubting yourself/let up for one second and you are wrecked.





solid cadence/pacing.. needed to be slightly faster

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, specifics)

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

Morning Hamstring Flexibility: [(01,"loose"),(04,"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"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

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

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat. 

Burgers fix everything. That and donuts.

#adarqburgercrew