Adarq.org

rest/bw.

definitely don't feel like i'm supposed to feel from running that distance. feel good. we'll see tomorrow though when I do a track workout.

01/29/2018

bw = 141
bw before bed last night = ?
soreness = calves slightly, hips slightly
aches/injuries = hips slightly (maybe?)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ blueberries & honey, banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: kapow thai: epic vegetable fried rice -> love this place already .. plus they have brunch!@$!@ + 2 x green tea
06:00 PM: food: rx bar (protein bar)
07:30 PM: food: 4 x egg sandwich, 4 x rye bread (2 of which were for the sandwich, 2 for avocado toast), water
09:15 PM: leg drain: 40 minutes (too long, got caught up in something)


workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 5

S2: dead hang chinups: BW x 10
S2: pushups: BW x 20
S2: standing single leg abductions: x 10

S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10

S4: dead hang ng pullup variation: BW x 8
S4: full dip variation: BW x 8
S4: standing single leg abductions: x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 10
S5: standing single leg abductions: x 10

S6: dead hang wide grip pullups: BW x 5
S6: full dip variation (hips abducted): BW x 8


getting ripped / skinnier again.. figure it'd be nicer to look like a beast stickman instead of just a stickman.

29-01-18

Morning BW: 71.0kg [not surprised, ate a whole pack of chocolate biscuits...just kinda needed it]

Workout

Chins
BW x 5
+10 x 3
+20 x 3, 3, 3, 3
+10 x 5, 5

Walking Lunge
+32 x 10, 10, 10

DB Incline Bench
14 x 6
22 x 10, 10, 7

BB Row
55 x 10, 10, 10

DB OHP
14 x 11, 9, 7

Notes

Decent workout. Chins continuing strongly. If I stick to it this could well be the year I hit the OAC, I think.

Tried out walking lunges instead of squats for a couple of reasons. First is that my knee is kind of still bugging, primarily when I take stairs two at a time, so I didn't want to load them in squats. Figure I also ought to be doing more single leg stuff for stability and running specific strength. The feeling of these lunges was quite reminiscent of the wobbly legged dropped hips feel of the last few hundred meters of kick in the 5k race, so hopefully they'll help me to be stronger there.

Knee felt better after the workout than it did before, which is good. I booked a deep tissue/sports massage for today, too. Never had a proper massage before, so I'm curious. Seems like now is as good a time as any, and the masseuse has solid reviews and seems to know what they're about, so I'm hopeful.

Must. Rest. Fully. Tomorrow.

nice session. I need to try and win this OAC challenge tho.

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

Allie Kieffer

wow. insane progress.



the workout:

11 x 1k, 60s jog rest.

https://www.strava.com/activities/1374071303/laps

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

workout: Long run in honor of the 2018 Miami Marathon "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run

Tropical 5k -> January 27, 2018

<some 5k's in between>

A1A Half Marathon -> February 18, 2018

Coral Springs Half Marathon -> March 24, 2018

That's what i'm focusing on!

Tropical 5k in the books: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138878/#msg138878

- 18:54 official, 13th overall, 2nd age (35-39), roughest/hardest 5k i've ever done (bridge, insane wind).
- https://www.strava.com/activities/1378012000
- https://www.athlinks.com/event/193159/results/Event/660403/Course/1035404/Results

long run day. need to get better at this.

01/28/2018

bw = ?
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 = 05:30 AM (decent sleep)

log:
05:30 AM: food: oatmeal + blueberries, electrolyte water
07:00 AM: workout: Long run in honor of the 2018 Miami Marathon "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol. 
10:30 AM: food: banana, water, almond milk
11:30 AM: food: egg sandwich on french bread, penne pasta, flan, water
- aunt's cooking, egg sandwich was incredible
03:30 PM: food: non-dairy ice cream (coconut milk/peanut butter, chocolate chips)
05:00 PM: food: banana, water
09:00 PM: food: banana, protein + almond milk



workout: Long run in honor of the 2018 Miami Marathon "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run

was definitely hurting at mile 19 onward.

hamstrings/quads/hips are feeling it a bit. lungs feel great, think this was good for them.

curious to see what I can do better conditions. headwind/spiral wind was massive. at one point it almost stopped me completely, could barely move forward lmfao. I imagine everyone who ran the miami half/full had to deal with that also, tough stuff.





a few more miles and I could have gotten to the end of "miami beach" or something.. lol.



raw clip of the wind I was dealing with............................... LMFAO. insanity. It was ruthless for ~95% of that run, no joke. Tail wind for maybe 1 mile total. Glad I didn't puss out.

<a href="http://www.youtube.com/watch?v=x1zchrn9xzQ" target="_blank">http://www.youtube.com/watch?v=x1zchrn9xzQ</a>

26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!] 
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

great read and recap. seems like you executed this very well. solid pacing & kick! awesome work man.

when's your next race?

race day!

01/27/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right calf slightly (that weird thing)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 5?

wakeup = 05:00 AM (rough sleep)

log:
05:10 AM: food: small portion of almond milk/water
05:45 AM: food: oatmeal, blueberries, water
06:45 AM: race: Tropical 5k: ~3 mile (watch didn't get a signal until the last mile) warmup/run @ 7ish pace to starting line (eh), strides, 5k @ 18:54 official (first mile 5:28, next 2 = eek) ::: 13th OA, 2nd age group
08:30 AM: food: breakfast somewhere (eggs/toast/orange juice/french toast)
02:00 PM: food: 2 x pizza slices, salad
03:00 AM: nap: 1/2 hour
06:00 PM: stretch: quads during dog walk
06:30 PM: food: aunt's cooking: garlic/penne pasta, water
09:15 PM: food: almond milk, banana

race: Tropical 5k: ~3 mile (watch didn't get a signal until the last mile) warmup/run @ 7ish pace to starting line (eh), strides, 5k @ 18:54 official (first mile 5:28, next 2 = eek) ::: 13th OA, 2nd age group
- https://www.strava.com/activities/1378012000
- https://www.athlinks.com/event/193159/results/Event/660403/Course/1035404/Results
- https://www.endomondo.com/users/26420622/workouts/1062828343
- 1km: 3:12

scenic route tho! 8|

my 1km was ~5:09 pace tho, at least. cool.

will post some photos in a bit.