Adarq.org

dude is a BEAST

Nicolo Filippazzo

https://www.youtube.com/user/thegreatoutdoors1000

https://www.strava.com/athletes/9521000



Last 4 Weeks      
Avg Distance / Week   124.5 mi   48.6 mi
Avg Time / Week   14h 53m   8h 37m
Avg Runs / Week   13   22
All-Time PRs      
1500 meters   4:05   —
1 mile   4:22   —
3000 meters   8:17   —
2 miles   8:50   —
5k   13:59   —
10k   29:09   —
Half-Marathon   1:05:54   —
Marathon   2:23:30   —
50 miles   6:30:00   —
Estimated Best Efforts
1k   2:49   3:13
1 mile   4:22   5:26
5k   14:39   19:11
10k   29:35   42:47
Half-Marathon   1:05:31   1:36:13
Marathon   2:22:57   
2016      
Distance   4,558.4 mi   1,267.8 mi
Time   563h 32m   206h 47m
Elev Gain   77,625 ft   33 ft
Runs   539   464

im cutting out any "sugar drink" (beet juice, tart cherry juice, and as of last night gatorade) .. i figured i'd replace beet juice with gatorade to see if i'm less bloated.. after drinking gatorade last night and today, i cramped (just walking around) both times.

water/milk from now on..

10/12/2016

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~10:30 PM
wakeup = 5:30
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:40 AM

- ~4 oz concentrated coffee
- nothing but coffee! experimenting: trying not to feel bloated & goto the bathroom a ton..



Session: Morning

6:30 AM

warmup: really good warmup
- some track-like skips/warmup drills into light runs, a few intense runs
- the one i liked the best was skip + straight leg swing (for hamstrings/hip flexors)
- felt really good
- easily hitting 5:30 min/mi pace

run: 3.14 mi in 19:37
- 5k: 19:20
- splits: 5:59, 6:16, 6:34, rest: ~5:46
- avg pace: 6:15 min/mi
- wanted to pace at 6:00 min/mi .... fail ;f
- hilarious.. mile 1 feels so much easier than miles 2 & 3..
- i had to consciously try and slow down in mile-1 because I was easily going "too fast".. feels weird to slow down.

i think my energy systems are all messed up........ lmao!!



lmao.



^^ me running.



sprints: progressively increasing intensity, walk back recovery
- 5 x ~80m
- splits: 17.5s, 15.9s, 14.9s, 13.8s, 16.0s (shutting it down)
- max speed: 16.2 mph
- happy with that after running 5k... legs felt really good.
- forefoot/real sprint style, not "run style"
- probably about ~80% of max (on my fastest sprint)
- started cramping a bit during these sprints.. was going to shut it down anyway.



nice.. :F


tomorrow i'm going to try just a banana and coffee when i wakeup .. I definitely think I need SOMETHING in my stomach.





Food

8 AM

- 2% milk
- gatorade rain



Food

10:30 AM

- big spinach salad: 9 oz spinach, olive oil, balsamic, goat cheese, mixed nuts
- small roast beef + provolone sandwich
- green tea
- 2 x banana
- gatorade
- half a cookie



Food

3:40 PM

- 4 x banana (extra chewing)
- water



Session: Evening

6:30 PM

warmup + speed work: varied intervals
- lots of ~80m sprints, a 400m sprint, a bunch of ~80m runs with jog back recovery, a few ~225m with jog back recovery
- good session!
- 4.6 mi total in 54:14
- max speed: 16.3 mph





the 400m:






Food

8 PM

- 2% milk
- cupcake (my neighbor made them... had to have one :f)



Food

9 PM

- small bowl of minestrone soup + a few crackers
- small ham/cheese sandwich
- 4 x banana
- ensure
- another cupcake fml

---

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

wtf?



that is pretty ridiculous.. for both of them.. especially the guy who is turning his arm into a pullup bar.

That reminds me of the 1200m timed run I had to do, it was difficult, my 'i quit voice' is always there, when I ran 400m, started a little fast and started slowing down due to being tired and approaching the 400m finish line my mind is telling me stop here, but for some reason I am just running past it and run 2 more laps even though I am dead I am somehow able to drag myself around the track ignoring the 'i quit voice'

nice!! the "quit voice" is so annoying.. I want to kill it - completely dead. :f

Nice work. A 9 second improvement in around a fortnight. Got to be pleased with that.

thanks alot man!

ya things have been clicking lately.. feel like my body is accelerating adaptations lately. Body seems ready to run at all times (other than the soreness i created lately from stupid stuff). Fat is also starting to finally come off it seems, without any drastic change in diet - i'm eating the same (clean).

i've been able to push myself harder lately too.. i mean not every run but, my 'quit voice' is not as loud. yesterday after I came off that sharp curve, pace slowed, and about a quarter mile after I had lots of 'quit thoughts' but i remember telling myself "i will not fail this effort, i already put in enough work in the first third, pick it up" etc.. was good. ;f

pc!!

<a href="http://www.youtube.com/watch?v=O7BfaQ6ZggM" target="_blank">http://www.youtube.com/watch?v=O7BfaQ6ZggM</a>