Adarq.org

and then just a *normal* sick dunk:

epic pass.. also, epic comment on that video:

RACE DAY!!

10/30/2016

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~11 PM
- rough sleep .. woke up a ton of times to pee
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = 2 toenails black, right big toe pad a little painful
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

5:10 AM

- banana
- quarter watermelon
- english muffin



Session: Morning

7 AM
- rain and wind

warmup:
- right calf pulled right away ...... was very odd.. then it disappeared completely.
- was easily fast during the warmup, felt good

race:
- strava: https://www.strava.com/activities/760589603
- gps results: 3.07 mi in 18:53
- official race results: 18:43.6 (-21s)
- splits: 5:36, 6:28, 6:26, rest: ~5:00
- ^^ I tailed the winner for ~0.5 mi, right behind him, then he started pulling away .. which is crazy because, he probably ran a ~5:15 mi for his first mile, but finished at ~5:45 pace.. I was hoping to just pace the entire time at 5:45 instead of going crazy really early on.. but i'd be curious to see what his actual splits were.. he must have had at least one mile over 6??

- more info in the previous post!
- very brutal effort, was dead after a mile .. so many turns, kept having to re-accelerate.. also just didn't feel fast early on, even though I was moving pretty fast in the first mile.. mind played tricks on me.
- battled very hard for 2nd place
- and the guy I battled, is a friend i've only met on the internet (until this race), through Strava.. how cool is that?



Food

9 AM
- at the race

- banana
- plain bagel



Food

10:30 PM

- 2% milk
- green tea
- banana



Food

1:30 PM

- 4 x pizza
- 5 x chicken wings
- some ficcacio bread



Bio

injuries: earlier + 2nd toe hurting real bad -> seems like i'll have another black toenail.. think it's dead.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

movement/recovery: 4.8 mi in 1h:08m:43s
- max speed: 15.3 mph
- mixing all kinds of things: backwards running, lateral shuffles, carioca shuffle, low running, light running, and marching straight leg hamstring kicks/touches
- backwards running and the straight leg kicks made me feel really good
- i felt so good that i decided to do a few sprints at the end.. very easily hitting sub 5 min/mi pace
- i pushed it on my very last one just to see how it would go: ~514m @ 1m:31s / 4:50 pace





Food

9 PM

- 2% milk



Food

10 PM

- 2% milk
- propel
- 2 x banana

---

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11


Hell yea man! Thats damn good!

thanks mayne!!

nice form on these sled drags:

how do we not have this?!?!