Adarq.org

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

---

10/04/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hips moderate
aches = hips slightly, left hamstring (outer) tendon slightly
injuries = right medial hamstring muscle/tendon barely
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:45 AM

- beet + tart cherry juice
- banana
- ~3 oz concentrated coffee



Session: Morning

8 AM
- heat index: 80+ F
- very humid though, drenched

warmup
- felt fast

run: 3.14 mi in 19:34
- 5k: 19:21
- 2-miles: 12:06 (-2s)
- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third

still annoyed at myself for not getting ~2 miles under 12 minutes... HEH!!!!!!!



drenched/dead at the end.



Bio

bw = 146 lb. (-4 lb.)



Food

9:30 AM

- 2% milk
- green tea
- 2 x banana
- almond joy



Food

1:30 PM

- 3 x eggs
- english muffin with some asiago
- beet + tart cherry juice
- banana
- mixed nuts
- stacy's pita chips





Session: Evening

5 PM - 7 PM

walk + run:
- goal: all runs around or under 5 min/mi
- total: 8.4mi in 1h:55m:16s
- this session was absolutely brutal....... im WRECKED.
- should have warmed up better or worked into it better .. first run killed me .. legs were toast after the very first run EEK!@#!@

laps: (not listing rest)
01. 0.20 mi in 54s (4:31 min/mi)*
02. 0.30 mi in 1:28 (4:49 min/mi)*
03. 0.29 mi in 1:30 (5:11 min/mi)
04. 0.25 mi in 1:14 (4:56 min/mi)*
05. 0.34 mi in 1:43 (5:07 min/mi)
06. 0.21 mi in 1:09 (5:27 min/mi)
07. 0.23 mi in 1:06 (4:48 min/mi)*
08. 0.17 mi in 53s (5:13 min/mi)
09. 0.14 mi in 44s (5:17 min/mi)
10. 0.28 mi in 1:25 (5:08 min/mi)
11. 0.15 mi in 47s (5:20 min/mi)
12. 0.12 mi in 34s (4:53 min/mi)*
13. 0.24 mi in 1:15 (5:13 min/mi)
14. 0.22 mi in 1:09 (5:17 min/mi)
15. 0.12 mi in 39s (5:36 min/mi) - DEAD



DEAD



Food

7 PM

- 2% milk



Food

8 PM

- 2% milk
- 1/2 whole chocolate milk
- propel



Food

9:30 PM

- 2% milk
- propel
- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese
- 2 x banana
- ensure (wrecked me(



stomach feels like it's going to explode.

man im dead. might not be able to run tomorrow morning.. i mean technically it's my rest day, but i rested yesterday.. so dno yet.

pc!!

^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.

Ok, here it is:

Quote from: vag on September 08, 2015, 04:11:06 am

7 September 2015

ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.

So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.

I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!

cool!

---

3 October 2016

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

Went to the park.

15-20' dynamic warmup/jogging.

5 minutes rest

1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).

nice!

i like going faster initially.. every time i do like you did (slower initially, then pick it up and try to finish hard), i run bad. I'd rather use my gas up early then gut it out & try to sprint at the end. One thine i've noticed is that, if I go fast early, when I start gutting it out, even though I feel alot slower i'm still going faster than I perceive.. so it gives me confidence to just keep pushing even though I feel slow. (i've realized that by looking at the data/GPS data).

I'm extremely bad at pacing though so, i'm definitely not the one who should give advice on it. hah.

pc!

Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?

i'd go with the rower since it's upper + lower.. tbh i don't know if you should even alternate bicycle/rower, for now at least.. probably would be better to just stick to one and make some progress (so you can push yourself harder) on it using various hiit protocols. so personally, rower both days.

as for protocols, not sure.. what you listed sounds fine, but you might also want a long duration rowing day.. how far do you go @ ~1min of 90-100% intensity? how many sets do you think you could do of that?

pc!

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

---

rest ... SOOOOOREEEE.



10/03/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0



Food

9 AM

- 2% milk
- green tea
- banana bite



Session: Afternoon

12 PM
- heat index: ~105 F
- hottt

walk: with very light runs mixed in
- 8.3mi 2h:14m:57s

sore as FU*K.

chillin during my long walk, took some photos.. this one is kinda kewl:





Food

2:30 PM

- 2% milk
- sweet green tea



Food

5 PM

- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana



Session: Evening

7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun

someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:





Food

8:30 PM

- propel
- 1 x egg roll with some sauce



Food

10:30 PM

- 2% milk
- 2 x banana




still pretty sore, but improving.

damn @ that Dylan guy... he's a tank on offense.. and it's surprising how sometimes he stops people dead in their tracks using "only his arm".. i imagine you have to be freak strong to pull something like that off.

olympic 1500m runner doing some MR tuck jumps:

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