Adarq.org

easy run/bw day.



03/19/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon )
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
05:00 AM: food: oatmeal + honey + pink salt, water
06:00 AM: workout: (~9 mi)
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d
08:00 AM: food: rxbar, water
08:15 AM: workout: bw
09:00 AM: food: 4 x eggs scrambled, blueberries, 4 belgian waffles w/ honey, water
11:00 AM: food: black tea
02:00 PM: food: work life: coffee + 4 creams + 4 sugars, water
05:00 PM: lots of water
07:00 PM: food: rxbar, a new kind of beet juice (was really good), water
08:30 PM: food: french bread + roasted red pepper hummus, prunes, 2 x water






workout:
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d
- https://www.strava.com/activities/1460735465






workout: bw
- very strong after that 1.5 hour light run!

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 13
S1: standing single leg abductions (full ROM): x 35
S1: calf raises (shoulder width): BW x 60 (so much glute/calf pump)

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial ROM): x 35
S2: calf raises (wide): BW x 60 (so much glute/calf pump)

S3: 3sec paused dead hang wide grip pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (full ROM): x 35
S3: calf raises (close): BW x 60 (so much glute/calf pump)

someone i know on FB, before the Nevada/Cinci game.

Tom
March 17 at 8:35pm · Boca Raton, FL ·
My Univ of Cincinnati Final Four pick is looking pretty good right now.

lmfao. wrecked.

19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.

now all i want to do is miles and miles and more miles. didn't run this morning because gf correctly told me that i should give myself a little longer to recover than 14 hours after distance/duration PR.

your gf is smart, but eventually you'll be able to handle easy runs after something like that, without any added risk.

will not run tonight but tomorrow morning gonna get up early and do at 9+ km. 8 km needs to be the new minimum, including days with hill/speed work. got fired up by adarq's 5k PR and now i really want the damn 19:xx. mileage is the key and i'm not getting enough.

hah nice!

getting "fired up" is important too. just seems like lately you've been transitioning into more aggressive training, which is good. you took your time, were patient, and now you're getting the itch to push it more. sounds perfect.

and ya, increasing the mileage can definitely help. Low mileage routines can be extremely effective, but the intensity is much higher from what i've learned/experienced. So, someone can make some great progress on only 30 miles a week, but the intensity would need to be higher relatively to the total mileage than someone who is getting in 50-60 miles a week with lots of easy running. That easy running is "safer" and still builds the aerobic system & overall fitness/work capacity. sooo.. the time tested variation is to def get that mileage up a bit.

sub20 5k club is going to fill up soon!!!!

 

impressed with this coach. seems to really make his athletes work during these sessions, brings the intensity.

also, some of these "kids" in the videos are nuts.. South Florida is known for crazy athletic WR's/DB's/RB's.



quick clip of some NFL'rs doing footwork/drills .. so impressive.




this video is solid .. intense.

<a href="http://www.youtube.com/watch?v=0ICiB0MHi4w" target="_blank">http://www.youtube.com/watch?v=0ICiB0MHi4w</a>



a group session clip:

<a href="http://www.youtube.com/watch?v=H8cGO3HfqzU" target="_blank">http://www.youtube.com/watch?v=H8cGO3HfqzU</a>



<a href="http://www.youtube.com/watch?v=GEpdrIy6chs" target="_blank">http://www.youtube.com/watch?v=GEpdrIy6chs</a>



this vid is solid too .. some camp he held at IVes:

<a href="http://www.youtube.com/watch?v=-LD0Ke7pKdU" target="_blank">http://www.youtube.com/watch?v=-LD0Ke7pKdU</a>



cool seeing so many parks I love in this dude's videos.. Carter Park, Vista View Park, Ives Estate Park, even the Hill of Coral Springs.. hah.

2018 race list/history!

Vista View Ultra 360 Relay -> January 14, 2018
- 1st OA men's relay

Tropical 5k -> January 27, 2018
- 13th OA!
- 18:54

Publix A1A Half Marathon -> February 18, 2018
- 25th OA!
- 1:27:11

Superhero 5k -> March 3, 2018
- 1st OA!
- 18:05 official, 17:43 unofficial (PR)
- long run on the hills after!

Run for the kids 10k -> March 10,2018
- 2 OA!!
- 37:13 official, 37:04 unofficial

Schiffy 5k, on grass -> March 18, 2018
- 2 OA!!
- 18:05 official (wrecked), 17:48 unofficial/watch but still wrecked (no kick/confusion)



Coral Springs Half Marathon -> March 24, 2018

Inaugural Ben & Jerry's Mile -> April 10, 2018



That's what i'm focusing on!

edit: I should include links to the races eventually. dumb for not doing it initially.

5k race day yaaaaaaA!@!#!@$!



03/18/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:00 AM

log:
05:15 AM: GU, oatmeal + tons of pink salt + tons of honey, lots of electrolyte water
06:45 AM: workout: w/u + race + extra miles
-
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}! insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating
08:00 AM: food: rxbar, water
08:10 AM: more workout ^
10:00 AM: food: at race: some vegan burger stuff, some mini empanadas, water
- really good!
11:00 AM: food: grand luxe w/ aunt: chicken & waffles with tons of syrup, french toast with tons of syrup, some sourdough with butter, lots of water
01:30 PM: food: rxbar, water
03:00 PM: food: black tea
06:30 PM: food: 3 slices of sourdough multi grain, bunch of cashews, banana, water
08:30 PM: water



workout: (14 miles total): w/u,
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}!  insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating, c/d
- https://www.strava.com/activities/1459265415
- http://www.splitsecondtiming.com/results/2018/ives2018.php (edit: adding results)
- PR's:
- declaring a 17:39 5k PR and don't give a fu*k.. 17:08 for 3 mi & a 6:1X 0.15 (confused/lost) finish still came out to 17:48 watch time.. so 17:39 is my time. kiss my ass wrecked course.
- 3 mi @ 17:08 (-3s?)
- 2 mi @ 11:14 (-6s)
- 5k @ 17:39 (-4s)
- cooper's test: 2.13 mi in 12 minutes!
- official 5k: 18:05
- can't even find the results .. odd. they are empty on the main site: http://www.splitsecondtiming.com/results/2018/ives2018.php

guy who hopped the fence was on the right path. i went way off course and yelled to the people yo where do i go. insane.

same guy who beat me for 10k last week, got me today. i had a big lead on him, but he closed it by about 2.5 and got me. wrecked







^^^ that small dip ~3/4th of the way into the first mile was me going up a very steep but small hill, got me to like 7:XX pace and it was only like 15 feet, but really steep .. ruined my first split which i wanted to be sub 5:30 lol. fuqn "hill".









17:08 for 3 mi (closing in on 3 @ sub17!!), but 18:05 for 5k (0.1 mi in nearly a minute? syke).