Adarq.org

9/22/16 Thursday BW=169.2

squat 2x185, 1x225, 1x245, 0x255


9/23/16 Friday BW=170.0

b-ball 1.0 hour


9/25/16 Sunday BW=169.4

squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
deadlift 3x185, 3x235, 5x255, 3x5x265
bench 5x175, 5x185, 8x185, 6x185


9/26/16 Monday BW=169.6

b-ball 1.0 hour

Feeling a good kind of sore. Deadlifts are still wrecking me.

you use straps? i never used straps.. i think holding onto heavy weights is a bit draining regardless.. i remember farmer's walks with heavy db's (or my farmer's walk implements) would really wreck me.. kinda like a "holding on for dear life" feeling. heavy gripper crush attempts are also tough. lmao.

pc

My high school had to cancel a football game due to ineligible players.

The older ones made the younger players run naked and if they didn't they had to eat a cookie out of someone's ass.

whack. the hazing culture is stupid.

What about football makes players so gay?

it's not really "gay" though, it's really just dominance through sexual perversion. I'm sure most gay people would find that stupid af.

i'd also say it's immature but it isn't, stuff like that goes in on universities (fraternities etc).

i've always hated the hazing culture, never partook in any of it.. would often prevent it (in high school) when i saw it going down.. it's really just an excuse to bully people. such retards. 

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/26/2016

goals:

- wakeup @ 5:30 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

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

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

warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

---

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~11 PM
wakeup = 6.5 AM
bw = 152 lb.
- that cheat meal yesterday, is hanging out... 
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee bump (from bumping it)
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

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



Session: Morning

6:30 AM
- heat index: 76 F 
- hell ya!!

warmup:
- felt good

run: 3.12 mi in 19:22
- 5k: 19:16 
- splits: 5:54, 6:18, 6:29, rest: ~5:37
- 1.97 mi in 12-minutes 
- 3 mi in 18:36 
-- how did I not manage to hit sub 19 fml..
- again losing too much time on miles 2 & 3
- pace: 6:12 min/mi
- ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.







need to make miles 1 & 2 the same....... instead of miles 2 & 3...... 




Food

8 AM

- 2% milk



Food

9 AM

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



Session: Stretching

11 AM

- lots of hamstring/quad
- light calves
- upper



Food

12 PM

- big spinach/mixed greens salad: garlic, mixed nuts, stacy's pita chips, asiago cheese, olive oil, lemon
- sweet green tea



Food

5 PM

- propel
- a few banana bites



Session: Evening

7 PM
- legs felt heavy, kinda tired

warmup

speed work:
- 8 x 400m with 1 minute standing rest
- wanted to hit everything at ~5:00 min/mi pace but failed ... brutal session
- splits:
1. 1:15
2. 1:20
3. 1:23
4. 1:20
5. 1:24
6. 1:23
7. 1:27
8. 1:21





Food

8 PM

- 2% milk



Food

9 PM

- 2% milk
- propel
- 1/4th turkey and cheese wrap
- 1/2 beef & chili bean soup
- some stacy's pita chips
- some crackers
- small piece of dark chocolate
- 3 x banana



Stretching

10 PM

- light stretching: hamstrings, calves, quads




need to make sure I don't overstretch... right knee hurt for a little bit a while after my earlier stretching session.

calves very tight right now.

The incredible bulk lol

I walked today, didn't get the chance to go shopping due to working on cars all day.  I'll try to make it work.

we've had a few but, related to long duration isometrics (LDISO) and kaatsu training .. nothing really on altitude, masks, tents etc..

here's two:
- http://www.adarq.org/article-video-discussion/ld-isos/
- http://www.adarq.org/peer-reviewed-studies-discussion/effects-of-restricting-blood-flow-on-performance-and-hypertrophy



i'd personally never wear a mask.. if I could push myself to the absolute limit without a mask, i'd consider it.. but until then, I imagine it'd result in a worse training effect because i'd probably push myself even less with the mask on. I've seen a few people around here train with them - and they were just normal people falling for the gimmick. They'd literally use it for like 5 minutes, session done.. probably 0 training effect. Any time I see them I think: "take the damn mask off and run longer ..." :/

I have absolutely no experience with altitude - been in South Florida my whole life.. the only thing I have experience with is heat & humidity :/

we don't have a ton of runners on here .. would be cool if we had more perspectives like that.

pc!

bekele 6 seconds off of the world record in the 2016 Berlin marathon:

http://www.runnersworld.com/berlin-marathon/kenenisa-bekele-just-misses-world-record-at-the-berlin-marathon

also, fastest ever 13.1 split.. 1:01 .. crazy.

<a href="http://www.youtube.com/watch?v=R_igOuqH2hg" target="_blank">http://www.youtube.com/watch?v=R_igOuqH2hg</a>

one of the coolest running videos i've ever seen.. this is incredible @$@!)($

<a href="http://www.youtube.com/watch?v=4XWQHbvZ1BE" target="_blank">http://www.youtube.com/watch?v=4XWQHbvZ1BE</a>

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/25/2016

goals:

- wakeup @ 5:30 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
- 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

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

---

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~12 AM
wakeup = 6 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly, left old in-grown toenail injury slightly (maybe - could just be skin issue)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

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



Session: Morning

7 AM
- heat index: 75 F 
- hell ya!!
- edit: OH, also it was wet out.. so had to be careful.. a little slippery in lots of spots.

i'd like to run my morning 5k's hard, EVERY MORNING......
- it doesn't have to be 100% PR attempt but, should at least be hard (relaxed 100%) and not leave me feeling disappointed after
- i actually was breathing better/felt better/walked taller after finishing this morning's run then when i finish it in 22+ minutes.. because i guess when i run it so slow i also feel more 'down mentally'.

to run harder, i told myself this would be the last 5k i'm ever running.. so run it hard
- it worked.. in mile 2-3 when i started to fatigue mentally, i actually thought about that and picked the pace back up


run:
- 3.14 mi in 19:52
- 5k: 19:32
- splits: 6:03, 6:20, 6:30
- again losing too much time on miles 2 & 3
- bad finish but.. was kind of boxed in by people and couldn't run past them (roller bladers and people walking etc .. so just laid back)
- i ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.
- the fact that i'm able to run forefoot now without my calves dying is a very good sign.

according to strava:
- 2nd best 5k ever .. which is great considering I did it in training
-



decent graph .. still wrecking my pace going around those sharp turns .. i did try to pick the pace back up though and accelerate more into those turns instead of slowing down from further out.






Food

8 AM

- 2% milk



Food

9 AM

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



Session: Stretching

11 AM

- lots of hamstring/quad
- legs feeling really good..
- right calf/achilles a LITTLE achy



Dumb

12:30 PM

- bumped my knee getting in my car so hard .. lmao
- it's fine but it hurt like a mfqr .. right on the tip of the patella tendon



Food

2 PM
- cheat meal sunday!!!

- brisket
- big serving of mac & cheese
- piece of bread
- chocolate chip cookie
- green tea



Nap

3:30 - 4:30 PM

- passed out and died
- drooled



Food

5 PM

- banana
- banana bites
- propel



Session: Evening

7 PM

warmup: mixed light runs to court
- feel heavy

jumps:
- submax
- L-SLRVJ: ~10'4"s
- R-SLRVJ: backboard touches
- felt ok

speed work:
- 3 x 0.72 mi (1160m) intervals with 2 minutes (standing-still) rest between
- splits: 4:00, 4:10, 4:20
- pace: 5:33, 5:51, 6:05
- felt weird doing standing-still rest, but i liked it
- this was tough.. happy about that first interval



^^ it's a very curvy path .. really tough.. so very happy about those times.


cooldown run:
- dead



Food

8 PM

- 2% milk



Food

9 PM

- beet + tart cherry juice
- 2% milk
- propel
- 1/4th turkey & cheese wrap
- some stacy's chips
- 3 x banana
- 1/4th dark chocolate bar



Session: Stretching

10 PM
- TODO

- hamstring/quad/calf




I NEED TO GO TO SLEEP EARLIER. I'd like to run before the sun comes up !@@$!@)$( dammit.

decent day..