Adarq.org

what's your pre-run warm up?

for races & training sessions: I do some stretching ~30-60+ minutes before the session (quads/hamstrings/upper). Then, the warmup for the actual session; i walk/run (100-200m) mostly until I can hit good paces fairly easily. I usually start out slow and progressively make each run more intense. I try to get my legs feeling "safe" enough to run.. That's all I usually get in the morning. At night, I also make sure they feel "crazy bouncy", because in the evenings I tend to feel so much better.

not recommended, that's for sure. People tell me I should be running up to 3 miles, before a session or race etc. There's a few reasons I don't do that, but one of them mostly being, when I run slow, I feel like I have more of a risk of cramping.. So before a race i'm especially cautious. Also i'm worried about it destroying my "pop" - my body likes to give me alot more in the first mile.

though, some of these speed sessions i've been doing lately, where I go non-stop: interval + light jog recovery, has me feeling really good. I feel really loose at some point during those sessions .. it feels great. But, my light-jog-recovery is often in the 10-12 minute/mile pace, so honestly, it's almost as if i'm walking.. My PR walking was ~12 min/mi.

so ya I think I really just prefer mixing super light movement (walking/very light jogging) with burst of progressively more intense runs (from 100-200m).. when I do those runs, I always make sure to run as if i'm running alot longer -> so focusing on relaxing, breathing normal, etc.. I kind of tell my brain i'm going to "keep going", and then i abruptly decelerate.


For races:

The way I train might also have something to do with why I prefer this warmup.. i'm pretty low volume, don't get any long runs in, no long tempo runs, etc.. So my body seems like it gets ready-to-go very soon after showing up to these race events. I have a surprising amount of power (usually) for my first mile. It normally feels like i'm going 6:30-7 min/mi for my first mile, and i'm always sub 6. I'm not sure if warming up with steady slower running would hurt or improve that.

I was going to experiment with a longer more steady warmup before my last race but didn't.. just went back to what i'm used to. I felt really good (again), so not as eager to experiment with alternative warmups atm.

pc!

Bodyweight- 84.2
I've been slack on my diet lately. Eating a bit too much/drinking too much beer. Need to snap out of these bad habits!!!

Bench-
barx12
60x8
80x5
100x5 my left pec is still strained. I rested for 10 days but I could feel it's not right so I need to just go another couple of weeks without benching.

Pull Ups-
8x2

Chin Ups-
10

every1 drinking so much beer lately.. oktoberfest is real.

as for the pec, maybe do some pushups in a few days.. hit it with some lighter tension first, make sure it can handle it before getting back to the bar. You're doing pullups & such which recruit the pecs so, sounds like you can probably get some lighter rehab work in as long as you don't feel it aggravating. but ya a few weeks off of actual benching sounds like a pretty good idea.

pc!

Quote from: adarqui on October 26, 2016, 08:25:48 am

the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!

thank you. I did both variants, the back way and the PC chain way. Like both! Has made my back feel a lot better, a lot. I'm also noticing today that my R hamstring is more dom'd than left. My L leg is bigger but i plant R first. Not sure how this will affect my lifts/jumps/run but will be interesting to see! I think it's in some sense more symmetric than barbell exercises like RDL?

sick!

regarding symmetry, eventually you can do single leg variations, they are pretty intense. You just need to make sure you never completely lock out that knee on the single leg variation, it's too intense IMHO. I've only ever done them on the 45-degree hyper though, not the 90 degree hyper (sounds way more intense). If you want to experiment with them, hold off on those for quite some time (maybe 1+ months at least).

not sure if the double leg variation would be more symmetrical than a double leg rdl, i imagine your dominant leg in that movement would contribute a little more.

ya man, hypers are amazing.. I hurt my back bad in ~2004 or so, eventually i did a ridiculous amount of hypers to fix it.. absolutely loved it.

seems like every1 has a similar experience with hypers. If i had one right now (that wasn't broken), i'd probably actually use it).. just feels so good.

pc!

just stumbled upon this pic, physique looks strong

frank devar

DIED. LMFAO!@$@!$O!@$O ^^^^^^^^^^^^^^

dead. fatigued.

10/27/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11 PM
wakeup = 6:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings barely
aches = right forearm / wrist / hand
injuries = 2 toenails black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6:30 AM

- 2% milk
- green tea
- banana



Food

9 AM

- big bowl of cheerios + 2% milk + honey
- orange juice



Food

11 AM

- 2% milk
- banana



Food

3:30 PM

- stir fry: 2 x potato, 2 x carrot, 4 x serrano pepper, 1/4th sweet onion, mixed nuts, olive oil, kalamata olives, garlic, salt/pepper, avacado & goat cheese at the end
- water w/ lemon



Session: Evening

7 PM
- shoes: nb 5000v2's

jump rope run: ~1.8 mi and then my jump rope ripped in half!!!!!! 
- strava: https://www.strava.com/activities/757961037
- 1.8x in 20:20
- pace: 11:05 min/mi
- that's nearly 2 minutes/mile faster than my previous best jump rope running.. could it be the shoes?????
- i was really moving fast .. running fast AND spinning the rope fast .. so seemed pretty epic

unexpected speed work: light jog recovery
- strava: https://www.strava.com/activities/757961040
- just a bunch of stuff while trying to stay very relaxed
- turned out REALLY good
- mostly low & mid 5 min/mi paces everywhere



decent!!

i really need to do more RELAXED speed sessions where I just try to get in tons of 100's, 200's, 400's, 800's etc.. I mean I need to be able to turn it on and off at will, and recover during my light jogs. I shouldn't always need a protocol of say 8 x 400m etc.. i should be able to do 100 x 400m if need be.. as long as i'm staying relaxed and not 'forcing' the speed.



Food

8:30 PM

- 2% milk
- banana



Food

9:30 PM

- 2% milk
- 4 x banana
- 2 x high fiber instant oatmeal + honey



Bio

soreness: shoulders
aches: top of right foot feeling a little funny, ~1.5 hours later, right hand/forearm



maybe it's good that my jump rope broke.. right forearm/wrist has been acting funny lately.. and shoulders seem perma-fatigued.

---

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


<a href="http://www.youtube.com/watch?v=u7cCnH5NY08" target="_blank">http://www.youtube.com/watch?v=u7cCnH5NY08</a>