Adarq.org

2018 race list/history!

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

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

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

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

Run for the kids 10k -> March 10,2018

Coral Springs Half Marathon -> March 24, 2018

That's what i'm focusing on!

Quote from: adarqui on January 18, 2018, 08:44:30 am

Quote from: Coges on January 17, 2018, 06:33:46 pm

Quote

ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote

Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

Haha figuring out this eating thing has occupied a lot of mental space lately. I'm not sure I'm getting anywhere but still trying.

Yeah I'm only drinking 2-3 times a week and only a couple of drinks a time (2 beers/2 glasses of wine) so it's not too bad. Plan to cut it further in the coming weeks.

You know what, I forget that I'm actually still building. Even though I have two events planned in the next 2 months they're really just trials so even though I do care about performance it means very little. I then get to do a real offseason and build properly where I can ramp up the volume.

ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected.

when/what are your races again?

we need a race planner thread where we just list upcoming race dates...

rest/recovery.

man legs were DESTROYED yesterday.. holy crap. they got worse as the day went on. feel a little better today.


01/19/2018

bw = 146
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, bottoms of feet slightly, calves slightly, hips slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 10

wakeup = 07:30 AM - slept in bigtime

log:
07:45 AM: food: oatmeal + honey, water
08:30 AM: workout: moderate to hard recovery walk: legs a bit better: 7 miles = 2 moderate @ 14:XX + 5 slightly hard @ 13:3X-13:5X
10:30 AM: food: 4 x grapefruit, 3 x banana, almond milk + protein, water
11:30 AM: leg drain: 35 minutes
01:00 PM: food: protien bar at whole food
03:00 PM: food: sauteed yam in olive oil/pink sea salt, 3 x pizza, water
06:15 PM: stretch: soleus during dishes, light quads
- fu*k i'm wrecked .. should be alot better tomorrow morning tho i imagine
08:00 PM: food: coffee protein + plain almond milk
08:30 PM: food: water


workout: moderate to hard recovery walk: legs a bit better: 7 miles = 2 moderate @ 14:XX + 5 slightly hard @ 13:3X-13:5X
- https://www.strava.com/activities/1364686443

new "heavy" shoes are pretty fast. definitely happy with them so far.



workout: BW
- 5 PM
- dead hang ng pullups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20

just searched those Adidas Ultra Boost ST's, seem crazy expensive (everywhere).

I've always heard good things about the Flyknit racers. These look slick:







I like the "knitting", looks dope.

I'm still trying to get back into a routine...

Bench-
barx12
60x12
80x6
100x4
112.5x1
122.5x1 easy
102.5x5x2

Squat-
60x5
100x5
125x5
145x1

ya i've been wondering where the PR train went.. don't rush it, ease back in like you're doing! PR fest to continue in February.

the guy who helped me pick out my shoes today, is solid with a camera.. he's also chief of operations or something for the store I bought them at. he just joined ig, says he has tons of shots (his own photos) that he's going to upload: