5536
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 12, 2018, 10:37:09 am »
tomorrow it goes down!! 
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5537
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2018, 10:24:28 am »
05/12/2018
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok/tired
hours sleep: 6
wakeup = 05:00 AM
- dead
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:20 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:35+AM: ice cold water while warming up
06:40 AM: warmup + race
07:30 AM: food: rxbar, water
09:00 AM: food: somewhere: bacon egg and cheese biscuit, hash puppies, orange juice
11:30 AM: food: 4 x banana, 3 x rochel chocolate, beet juice, water
02:30 PM: food: char hut: double grilled chicken pita w/ tzatziki, water w/ lemon
05:00 PM: food: large kale + spinach salad w/ goat cheese / tomatoes / salted almonds / dressing, grilled chicken, water
09:00 PM: food: mint chocolate rxbar, water
09:40 PM: leg drain: 30 minutes while reading
Taravella Athletics 5k:
1st OA
17:35 watch, 17:50 official
https://runsignup.com/Race/Results/56374/#resultSetId-116629
But can't find the results. Emailed the event organizer, they seem pretty amateur but have a "nice site". I can't find past results for any of their races this year. Eek....... They have people sign up through "runsignup", so they should be posting the results there. Once an event is done, it usually has a results link with the results right there on runsignup.
https://www.strava.com/activities/1566741910
decent.
faster 5k tomorrow
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok/tired
hours sleep: 6
wakeup = 05:00 AM
- dead
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:20 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:35+AM: ice cold water while warming up
06:40 AM: warmup + race
07:30 AM: food: rxbar, water
09:00 AM: food: somewhere: bacon egg and cheese biscuit, hash puppies, orange juice
11:30 AM: food: 4 x banana, 3 x rochel chocolate, beet juice, water
02:30 PM: food: char hut: double grilled chicken pita w/ tzatziki, water w/ lemon
05:00 PM: food: large kale + spinach salad w/ goat cheese / tomatoes / salted almonds / dressing, grilled chicken, water
09:00 PM: food: mint chocolate rxbar, water
09:40 PM: leg drain: 30 minutes while reading
Taravella Athletics 5k:
1st OA
17:35 watch, 17:50 official
https://runsignup.com/Race/Results/56374/#resultSetId-116629
But can't find the results. Emailed the event organizer, they seem pretty amateur but have a "nice site". I can't find past results for any of their races this year. Eek....... They have people sign up through "runsignup", so they should be posting the results there. Once an event is done, it usually has a results link with the results right there on runsignup.
https://www.strava.com/activities/1566741910
decent.
faster 5k tomorrow
5538
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2018, 10:19:29 am »5539
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 11, 2018, 09:50:33 pm »
rest.
5k race tomorrow!
some more photos from last week's sunfest 5k.
05/11/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:45 AM: food: rxbar, water
08:30 AM: food: 6 x eggs, 2 x toasted sourdough + irish butter, water
12:00 PM: water
02:00 PM: food: small caesar salad, 1 x meatball, 4 x chicken wing, 4 x pizza, water
04:00 PM: water
09:00 PM: food: beet juice, banana, water
09:50 PM: leg drain: 30 minutes
5k race tomorrow!
some more photos from last week's sunfest 5k.
05/11/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:45 AM: food: rxbar, water
08:30 AM: food: 6 x eggs, 2 x toasted sourdough + irish butter, water
12:00 PM: water
02:00 PM: food: small caesar salad, 1 x meatball, 4 x chicken wing, 4 x pizza, water
04:00 PM: water
09:00 PM: food: beet juice, banana, water
09:50 PM: leg drain: 30 minutes
5540
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: May 11, 2018, 08:29:14 pm »
this is really nuts.. 4:43.2 mile, juggling.
https://nypost.com/2018/05/10/student-breaks-joggling-world-record/
https://nypost.com/2018/05/10/student-breaks-joggling-world-record/
5541
800m+ Running and/or Conditioning / Re: After looking at so much historical run data it dawned on me..
« on: May 11, 2018, 08:28:40 pm »Here are a list of people who raced in the marathon gold coast. Look at amount who didn't finish.
https://results.gc2018.com/en/athletics/result-men-s-marathon-fnl-000100-.htm
I don't which one it was but he saw that prob far to go and stopped.
Dibaba stopped in the london marathon
yea some of those stops are due to the conditions, cramps/stomach issues etc tho. sometimes people definitely 'take an out' though, when they realize they aren't running the race they expected. def happens on the elite level as well.
5542
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2018, 10:59:16 pm »considering buying a training pack from mcmillan running (https://www.mcmillanrunning.com/) to follow when i get back from the trip. been reading a few articles on his site and he seems to have his head screwed on straight, and i've really enjoyed following the program i've been on. it's nice to be unthinking in training, especially when green.
specifically, i'd be looking at some combination of the following:
- base (8 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=11339&distance=×ec=&goaldistance=&goaltimesec=
- hills (6 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14419&distance=×ec=&goaldistance=&goaltimesec=
- stamina (6 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14425&distance=×ec=&goaldistance=&goaltimesec=
- 5k race (12 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14539&distance=×ec=&goaldistance=&goaltimesec=
the whole thing would take me to 22 weeks, and the way he structures the training weeks there is more programmed cross (i.e. strength) training than i've been doing, which would be good. that would take me to november, when i'll head to south africa and namibia for a couple of weeks to meet my gf's mom and sister. there don't seem to be any 5k's in pretoria or windhoek.
an alternate option is finding a 5k closer to home and closer in time. i'd have to build it into a short vacation trip, say to oman or something, but that might be doable. it'd be hot as shit though.
or maybe i'll just step back from running and spend the hot months focusing more on strength and power for a little while.
who knows, right now gotta focus on the trip and the races upcoming.
i dont like the step back from running option!
i mean, if you want to shift focus, cool, but keep running! it'll keep slowly preparing you and you'll probably love racing. See how you feel about running after this month with those two races. IMHO, you'll probably be even more excited about improving running after you do those races. Who knows though.. but racing is addicting. Even without a race on the schedule, if you've got racing on your mind, makes training so much easier to adhere to, and gives it more purpose (IMHO).Quote
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
damn he's actually adjusting all of the paces? didn't realize that. or maybe I misread.
pretty cool though. Always loved the calculators on that site
plans look pretty nice.love his calc, just put in my current numbers (approx 17:30 5k well rested) and goal 16:30 5k:
looks pretty dead on. good stuff hah. the 200/400 goal times show I have to keep hitting my speed harder, nowhere near 27/58 right now. Hit 30.3 after like 1.5 hours the other day, fatigued af, but still nowhere near 27 fresh.
5543
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 10, 2018, 10:37:40 pm »
Pretty cool. Got asked if I wanted to join the oldest/strongest running team in the area. Told them I need to figure stuff out first before I can join & i'd let them know several months down the road. They seemed like they understood completely & said the spot is mine when I want it.
As for figuring things out: I just want to be faster before I join a team (probably their team), and i'd like to beat most of the guys on there before I join. So, i'd probably join if I do all of that. It's got alot of history behind it, so why not? and I doubt i'd start my own team. I could keep running solo forever, or have an affiliation etc.. but, I just need to get on another level before I can join a team. Otherwise i'd be annoyed by it.
edit: also team perks: they pay/comp races, free shoes, free jerseys etc.. sooo. Beyond the honor of being on it & having strong teammates, perks :F If I get done what I plan to this year, i'd feel more comfortable joining & i'd probably be very happy about it. If I joined right now, i'd be stressed out by it.
hehe!
As for figuring things out: I just want to be faster before I join a team (probably their team), and i'd like to beat most of the guys on there before I join. So, i'd probably join if I do all of that. It's got alot of history behind it, so why not? and I doubt i'd start my own team. I could keep running solo forever, or have an affiliation etc.. but, I just need to get on another level before I can join a team. Otherwise i'd be annoyed by it.
edit: also team perks: they pay/comp races, free shoes, free jerseys etc.. sooo. Beyond the honor of being on it & having strong teammates, perks :F If I get done what I plan to this year, i'd feel more comfortable joining & i'd probably be very happy about it. If I joined right now, i'd be stressed out by it.
hehe!
5544
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 10, 2018, 10:28:15 pm »
light day.
Friday=rest.
Saturday=5k race.
Sunday=5k race + long run.
Monday=rest.
05/10/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:40 AM: food: rxbar, water
07:20 AM: workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
08:50 AM: food: GU, water
09:00 AM: workout: bw
09:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
12:00 PM: food: banana, water
02:00 PM: food: peanut butter bar, water
05:00 PM: food: peanut butter bar, water
07:00 PM: food: protein bar, water
09:00 PM: food: kale + spinach salad w/ dressing, goat cheese, salted almonds, baby tomatoes, avocado, water
10:30 PM: light stretch
workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
- https://www.strava.com/activities/1562127996
felt way better today than yesterday. nice.
139 lb after run. drenched. eheheh.
workout: bw
- good!
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 12
absolutely loving these harder hill runs.. going to do 3 of them next week, i think!
Friday=rest.
Saturday=5k race.
Sunday=5k race + long run.
Monday=rest.
05/10/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:40 AM: food: rxbar, water
07:20 AM: workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
08:50 AM: food: GU, water
09:00 AM: workout: bw
09:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
12:00 PM: food: banana, water
02:00 PM: food: peanut butter bar, water
05:00 PM: food: peanut butter bar, water
07:00 PM: food: protein bar, water
09:00 PM: food: kale + spinach salad w/ dressing, goat cheese, salted almonds, baby tomatoes, avocado, water
10:30 PM: light stretch
workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
- https://www.strava.com/activities/1562127996
felt way better today than yesterday. nice.
139 lb after run. drenched. eheheh.
workout: bw
- good!
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 12
absolutely loving these harder hill runs.. going to do 3 of them next week, i think!
5545
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: May 10, 2018, 04:51:54 pm »
^^ it's crazy tho.. here i am winning the 5k @ 18:25 .. meanwhile the 5th place guy has gone sub15 in races 20 years prior etc.
just interesting to me.
just interesting to me.
5546
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: May 10, 2018, 04:10:11 pm »
the guy who runs "Split Second Timing" posted several old results photos, here's one:
That Matt Novack dude could fly! Went to my high school.
http://articles.sun-sentinel.com/1988-02-24/news/8801120127_1_family-tradition-mile-runner
small world.. I raced with him @ the Mariner's March 5k a few weeks ago!! He ran 20:19 @ 48 years old, 5th OA.
https://www.athlinks.com/event/130288/results/Event/731488/Course/1210048/Entry/336740278
full unclaimed history:
https://www.athlinks.com/search/unclaimed/?term=matt%20novack
his prime was in the 80's/90's .. and athlinks rarely goes back that far. wish it did..
That Matt Novack dude could fly! Went to my high school.
http://articles.sun-sentinel.com/1988-02-24/news/8801120127_1_family-tradition-mile-runner
small world.. I raced with him @ the Mariner's March 5k a few weeks ago!! He ran 20:19 @ 48 years old, 5th OA.
https://www.athlinks.com/event/130288/results/Event/731488/Course/1210048/Entry/336740278
full unclaimed history:
https://www.athlinks.com/search/unclaimed/?term=matt%20novack
his prime was in the 80's/90's .. and athlinks rarely goes back that far. wish it did..
5548
Basketball / Re: NBA 2017 - 2018 Season
« on: May 09, 2018, 10:56:51 pm »
Not the best play from Simmons IMHO .. just chucks it up. i'd rather see him hit JJ on the run or something like that. Also, someone should have inbounded it instead, give Simmons a chance to get it at the end.
CLE VS BOS!!!!!!!!!!!!!!
CLE VS BOS!!!!!!!!!!!!!!
5549
Basketball / Re: NBA 2017 - 2018 Season
« on: May 09, 2018, 10:53:28 pm »
OMFG JJ Redick nails a 3.
PHI down 1, ~3 seconds left.
PHI down 1, ~3 seconds left.
5550
Basketball / Re: NBA 2017 - 2018 Season
« on: May 09, 2018, 10:48:13 pm »
great game. 111-109 BOS. PHI ball, 19s left.