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

---

10/02/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = right knee slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly,
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 1



Food

6:45 AM

- beet + tart cherry juice
- banana
- 2 oz concentrated coffee



Session: Morning

7:30 AM
- heat index: ~85 F
- wet out

warmup
- felt pretty good

run: 3.14 in 19:38
- 5k: 19:33
- splits: 6:05, 6:17, 6:27
- lmao.
- goal: 6:05 min/mi (FAIL)

legs (hamstrings especially)/hips feel pretty sore right now.



Food

9 AM

- 2% milk



Food

10:30 AM

- 2% milk
- green tea
- beet + tart cherry juice
- 2 x banana



Food

2 PM

- 1/2 roast beef sandwich
- stacy's pita chips
- green tea
- light red kidney beans with jalapeno
- 1 banana bite



Food

5 PM

- some banana bites
- propel



Session: Evening

6:45 PM

warmup: feel wrecked

speed work: ~420m with ~1+ minute standing rest
- 12 x ~420m , rest = ~1+ minute
- apparently I averaged a ~5:30 min/mi pace for my ~420's
- felt decent, but very sore
- what's funny is: I thought I was running 400m, not 420m.. so when I saw my times, I got a little angrier and push it a bit more.. turns out I was running faster than I thought the whole time.. I definitely was surprised at my lap times per 400m (which was really 420m) -> each run seemed faster than the lap time stated.
- still interesting though .. basically played a game on me mentally







Food

7:30 PM

- 2% milk



Food

8:30 PM

- 7 x eggs
- separate (to dip eggs into if i want, not combined ewww): some honey, some katsup
- propel
- beet + tart cherry juice
- 2% milk
- 3 x banana
- boost

needed more protein, feel wrecked.



Food

10:50 PM

- 2% milk




Session: Stretching

10:50 PM

- hamstrings/quads/upper
- slight hamstring tendon/muscle issue was probably caused from stretching but, literally just stood with legs spread to stretch adductors slightly and that's what did it.. barely stretched them at all.. stretching my adductors seems to be a curse. 



Bio

soreness: + stuff from earlier, biceps, right lat, adductors




I AM FUCKIN SORE.. especially hips/glutes.





emoji testing, cleaning some of them up:

           

not necessarily to learn from, but, finally an ELITE who responds to comments on social media etc..

Brenda Martinez

?taken-by=bmartrun

www.instagram.com/bmartrun

405 @ 5x5 deadlifts.. lol

felt wack so i went off script a bit. did C2 500m in 1:41 at resistance setting 3. that would be in the top 90 times recorded on the C2 website for the USA in 2016. lol.

that's dope wtf.. maybe you are this freak-rower and had no idea until now.

MICH VS WISC TODAY..

Week 130

Quote

Thursday - 09/29/16

-= Workout Log =-

AM:

ATG Squat Rested
Bench Press Warmed up to 225 x 1.
Romanian Deadlift Rested

PM:

Bench Press
45 x 20                  >> 2min rests.
95 x 5                     >> One rep away from tying my PR.
135 x 5
185 x 3
225 x 1
235 x 5
235 x 1
235 x 2

Pull ups
BW x 5                 >> 2min rest.
+30lbs x 3                 >> I think the reason I can't hit 4-5 reps anymore is because my ROM is increasing.
+60lbs x 1
+90lbs x 3
+90lbs x 3 PR

Incline DB Bench Press
80's x 8

Seated Cable Rows
205 x 5
225 x 3
245 x 8 PR

Strict DB Lateral Raises
30's x 10     >> Did these with my back and head against a wall. Don't know how I feel about them yet.

Wasn't feeling good (car sick and low sleep) so I cut my workout short. Still managed to increase on some lifts.

Very disappointed in my inability to resist overeating. I should be at like 188lbs by now. Recently I've also been procrastinating with my schoolwork like crazy... the complete opposite of doing something crazy like passing my CISSP in 5 weeks. Been doing some reading and there could be an underlying issue that is causing both. Has to do with reward pathways to the brain and stuff... low dopamine causes procrastination by way of lowering motivation. Low motivation makes it harder to resist food as well when cutting (think low will power!).

Low dopamine could be caused by lack of sleep and other things.

i'm always going up & down like that.. it absolutely sucks.

maybe u need some long walks again? zone out for several hours and empty your mind a bit.

Shit like 3x this morning, just arrived at the gym and got warmed up for my run and booom, back in the bathroom lol

Idk what I'll do today, maybe 1 or 2 miles, I just want to get my shopping done and over with.

Will pick up
Eggs
Steak
Veggies
Peanuts
Cereal for a cheat bfast
And Idk what else

i shit like 5x before i go run in the morning.. it sucks. i'm like a damn duck.

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

---

10/01/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right medial hamstring muscle/tendon slightly, left lower back slightly
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 1



Food

9 AM

- beet + tart cherry juice
- banana
- 2 oz concentrated coffee



Session: Morning

10 AM
- heat index: 85-90 F
- wet out
- was hoping to actually run in the rain but it stopped

warmup
- felt really good

run: 3.13 mi in 19:20
- 5k: 19:11 (-5s) 
- 5k pace: 6:11 min/mi
- splits: 6:01, 6:16, 6:23, rest: ~5:15
- goal: 6:05 min/mi (FAIL)
- strava: https://www.strava.com/activities/730852426/overview



decent until that first sharp curve (which is what both of those sharp dips in the graph are), then i down-shifted like a bitch.

anyway, happy to start october with a PR .. but I need to hit several 18's in October and somehow be on my way to 17's by November...

really should have joined the 18:XX club today .. total fail. bitched out on that third mile... I knew it too. I was telling myself i'm bitching out while running lmao.

looked at my watch a TON .. to try and make sure I was keeping pace.. obviously didn't keep pace but it's just funny how in that first mile I have SOOOO much bounce.. then I can just feel the bounce disappearing.. so I might be going the same effort but all of a sudden i'm 30s per mile slower. I've been thinking of adding more reactive work, ie, high rep MR tuck jumps/DL bounds/pogos etc.. If I could just extend my "bounce" out for three miles instead of ~1.5, i'd feel alot better.



me after the run:





Food

11 AM

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



Food

1:30 PM

- beet + tart cherry juice
- green tea
- banana



Food

3 PM

- small piece of a roast beef sandwich
- some stacy's pita chips



Bio

aches: back achy
- I think that lower back ache from yesterday + that long walk yesterday made my back sore.



TODO:
- speed work (might run on a treadmill at 11-12 mph !!)
- SCRATCH THAT ^^ my friend canceled (so can't get into his gym).



Food

5 PM

- a banana bite
- water



Session: Evening

7 PM

warmup: mixed walk/run

reactive-work & sprints:
- anything that says L- R- L() R() are stiff leg/single leg pogo hops - linear
- also everything that says 0.0 mi is 0.06 mi (~96m)
- the 0.2 mi is 0.28 mi
- the distances on strava always get rounded up/down ... so garmin connect lists it properly

potentially interesting stuff:
  1   0.0 mi   13s   42:19 /mi   11:40 /mi   0 ft  - REST
  2   0.0 mi   39s   11:27 /mi   11:44 /mi   0 ft  - L-LEG
  3   0.0 mi   1:32   21:47 /mi   22:47 /mi   1 ft  - REST
  4   0.0 mi   36s   9:44 /mi   9:49 /mi   0 ft  - R-LEG
  5   0.0 mi   1:38   22:01 /mi   20:25 /mi   -0 ft - REST
  6   0.0 mi   37s   10:22 /mi   10:10 /mi   0 ft   - L-LEG
  7   0.0 mi   1:48   22:28 /mi   22:52 /mi   0 ft   - REST
  8   0.0 mi   36s   10:02 /mi   10:16 /mi   0 ft   - R-LEG
  9   0.0 mi   2:22   25:34 /mi   19:08 /mi   -0 ft  - REST
 10   0.0 mi   46s   13:05 /mi   13:20 /mi   -0 ft  - L(10)/R(10)-repeated
 11   0.0 mi   1:34   22:23 /mi   22:31 /mi   0 ft   - REST
 12   0.0 mi   16s   4:56 /mi   4:15 /mi   0 ft   - RELAXED SPRINT
 13   0.1 mi   1:55   19:04 /mi   19:19 /mi   0 ft   - REST
 14   0.0 mi   48s   14:01 /mi   14:11 /mi   0 ft   - L(5)/R(5)-repeated
 15   0.0 mi   1:35   23:01 /mi   23:26 /mi   0 ft   - REST
 16   0.0 mi   52s   15:11 /mi   15:33 /mi   0 ft   - L(2)/R(2)-repeated
 17   0.0 mi   1:43   23:48 /mi   23:48 /mi   0 ft   - REST
 18   0.0 mi   15s   4:29 /mi   4:13 /mi   -0 ft  - RELAXED SPRINT
 19   0.0 mi   1:59   20:08 /mi   19:29 /mi   0 ft   - REST
 20   0.0 mi   55s   16:11 /mi   16:50 /mi   0 ft   - L(5)/R(5)-repeated
 21   0.0 mi   2:08   25:50 /mi   22:10 /mi   0 ft   - REST
 22   0.2 mi   4:33   17:37 /mi   17:35 /mi   0 ft   - L(5)/R(5)-repeated
 23   0.3 mi   7:27   21:24 /mi   21:12 /mi   3 ft   - REST
 24   0.2 mi   1:19   4:41 /mi   4:39 /mi   -2 ft  - RELAXED SPRINT
 25   0.1 mi   3:01   22:57 /mi   21:24 /mi          - REST



400m at the end:



so basically..... doing these relaxed stiff leg made me feel RIDICULOUSLY EXPLOSIVE.. I was flying on my sprints/400m test at the end.

I hit my 3rd best 400m sprint (1:08) while not going 100% AND slowing down mid-way for a guy to restrain his dog - so basically dropped me down from 13.5 mph to 13 mph.. anyway.. i might actually experiment with lower volume single leg pogos before my morning run.. it just didn't make sense how easily i could get down to low/mid 4 min/mi pace.

the 400m worth of stiff leg pogos is fucking beast..

anyway i've been meaning to start incorporating this stuff for a while.. I need to increase my *reactive strength 1RM*, ie, i need to be able to maintain my bounce longer, use less energy to bounce submaximally etc.. this stuff is aimed at improving running economy. i always need to just make my quads/calves/glutes stronger.

these single leg pogos had my calves/quads (VMO)/glutes pumped up.

I just think I need to incorporate some assistance exercises like this in order to make even more progress.

we'll see how I feel tomorrow but, feel pretty good right now.


Food

8:30 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- propel
- small mac & cheese
- spinach salad with garlic, olive oil, 1/2 lemon, mixed nuts, stacy's pita chips, asiago cheese
- chicken empenada
- 2 x banana



decent day!!