6931
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6932
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 28, 2017, 11:31:20 pm »
first sub 2:20 800m 
2:18.4 (- ~5s)
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138204/#msg138204
2:18.4 (- ~5s)http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138204/#msg138204
6933
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2017, 02:59:48 pm »
About to order some NB LD5000v5 spikes..... man they are so beautiful 
I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.
I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.
6934
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 28, 2017, 02:58:11 pm »8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimesQuoteDb and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
Haha yeah, 1 of them works there but I have never seen her friend there.
I read something where interval training awakens genes that normal weightlifting doesn't so I want to keep with the interval stuff until I don't see improvements. Even so ill just probably adjust it.
I'll look at some interval running workouts soon and tomorrow should be bike with bw stuff or cf stuff idk ill figure it out.
i dno about the "awakening genes" stuff lmfao, BUT, if you believe it... it helps
IMHO, all I care about is presenting a stimulus for potential adaption.. don't care what goes on at the cellular level: tweaking intensity, duration & frequency is all I care about.
regardless, providing a stimulus which causes the adaptation process to execute, sounds like "genes awakening".
interval running workouts are great .. intensity goes way up.
pc!
6935
Shoes / Re: Misc Running Shoes
« on: December 28, 2017, 02:11:19 pm »
Thought I just found an NB MRC5000v1 on Amazon, size 12..
https://www.amazon.com/dp/B006O5SBW4
wrecked. out of stock.
Got so excited, felt like I won the lotto.
:/
https://www.amazon.com/dp/B006O5SBW4
wrecked. out of stock.
Got so excited, felt like I won the lotto.
:/
6936
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 28, 2017, 01:26:59 pm »love that shot. kid chasing, lady looking, athlete cruising (@ 4:55-5:05 min/mi pace lol).
6937
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2017, 12:07:12 pm »
speed day!!
tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.
"TBT"
12/28/2017
bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired
wakeup = 10:00 AM (slept in, lots of sleep)
log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water
stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
contrast showers:
naps:
workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
- https://www.strava.com/activities/1331220329
good session.
very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.
WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying.
solid.
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)
tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.
"TBT"
12/28/2017
bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired
wakeup = 10:00 AM (slept in, lots of sleep)
log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4
(-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water
stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
contrast showers:
naps:
workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4
(-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE- https://www.strava.com/activities/1331220329
good session.
very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.
WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying.
solid.
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)
6938
Progress Journals & Experimental Routines / Re: 95
« on: December 28, 2017, 12:01:22 pm »BW: 90.1kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: no
Mobility: T
Skill work: F
BSKnee Sleeves & Belt 2x150, 3x155(PR), 5x2x155(PR)
Back Xtn 20xBW
Notes
Haven't been to the gym since saturday. Life. Took andrews advice and unleashed the animal in me, felt more and more normal as the workout went on.
nice!!
Quote
I think im ok with one or two persons training around me in isolation. But when there is a group especially youths, i feel they'll judge me more? Is that weird? Anyway.
if there's any group of people you should care less about judging, it's youths. lmao. it can be annoying when they are acting like little giggly twats, but really, it's probably better if they are too afraid to judge you..
Quote
Started a new cycle with 155kg. Im gna try get some 25 reps with it in 5-6 sets by adding a rep each week. 150kg for volume was not happening, it just got away from me mentally and physically somehow.
dope @ 155kg.
6939
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 28, 2017, 11:56:41 am »8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimes
Quote
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
6940
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 28, 2017, 11:20:45 am »
^^ I put that dunk league stuff in the wrong thread.. smh.
6941
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 27, 2017, 09:30:46 pm »
From Coach Hudson:
sounds like alot of work. that's a big session.
Quote
Another Day of Hard work. 10 x 1km /1:30, 8 x 1km 1:30 + 5 x 300ms 1:30, 4 x 5 x 400ms 1:00 4:00
sounds like alot of work. that's a big session.
6942
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 27, 2017, 09:22:17 pm »
so you're telling me, all I have to do to qualify for the olympic trials is run a 2h:19m:00s marathon?
5:18 min/mi pace.
Curious to see how i'm performing in 2019 .. if i'm anywhere close, i'll dedicate alot more to it. 5:3X feels SO EZ.. so I imagine 5:1X will feel that easy by next year. Obviously I can't hold 5:3X right now for a long time but, producing that speed feels pretty comfortable. Just need to keep slowly upping my fitness. In my head, ~5:20min/mi for 26.2 sounds alot more doable than ~4:53 min/mi for 13.1. The latter sounds more impossible heh. Just the idea of going "slower" for "longer" resonates with me, even though 5:18 min/mi is fast, it won't be as fast to me a year from now. Anyway, just another weird thing to keep my eye on.
To hit a 2:19:00 marathon:
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=26.2&distanceunit=m&duration=2%3A19%3A00
To hit a 1:04:00 half marathon:
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A04%3A00
2020 olympic trials list so far: http://www.usatf.org/Events---Calendar/2020/U-S--Olympic-Team-Trials---Marathon/QualifyingStandards/Eligible-List.aspx
In actual news, 6:00 min/mi pace for 26.2 gets you 2h:37:30 or something, that's pretty awesome.
6:01 min/mi gets you 1:18:59..
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A18%3A59
These longer distances are probably something i'll be good at eventually. 6:01 for 13.1 sounds "easy". Obviously it's not easy, but it doesn't scare me that's for sure.
Kind of getting excited at the idea of doing my first half.. it'll either be 1) humbling or 2) top3 or 3) both
5:18 min/mi pace.
Curious to see how i'm performing in 2019 .. if i'm anywhere close, i'll dedicate alot more to it. 5:3X feels SO EZ.. so I imagine 5:1X will feel that easy by next year. Obviously I can't hold 5:3X right now for a long time but, producing that speed feels pretty comfortable. Just need to keep slowly upping my fitness. In my head, ~5:20min/mi for 26.2 sounds alot more doable than ~4:53 min/mi for 13.1. The latter sounds more impossible heh. Just the idea of going "slower" for "longer" resonates with me, even though 5:18 min/mi is fast, it won't be as fast to me a year from now. Anyway, just another weird thing to keep my eye on.
To hit a 2:19:00 marathon:
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=26.2&distanceunit=m&duration=2%3A19%3A00
To hit a 1:04:00 half marathon:
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A04%3A00
2020 olympic trials list so far: http://www.usatf.org/Events---Calendar/2020/U-S--Olympic-Team-Trials---Marathon/QualifyingStandards/Eligible-List.aspx
In actual news, 6:00 min/mi pace for 26.2 gets you 2h:37:30 or something, that's pretty awesome.
6:01 min/mi gets you 1:18:59..
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A18%3A59
These longer distances are probably something i'll be good at eventually. 6:01 for 13.1 sounds "easy". Obviously it's not easy, but it doesn't scare me that's for sure.
Kind of getting excited at the idea of doing my first half.. it'll either be 1) humbling or 2) top3 or 3) both
6943
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 27, 2017, 09:15:47 pm »
forgot to mention .. deserves its own post.
yesterday, on my very last stride of my ~3 hour 10 minute workout, I stepped on a big rock. I was fine but, I landed right on it perfectly, could have been a tweak for sure. Just find it funny that, 20,000 strides or something, and the very last one I land on a bad object. lmfao.
i'm going to try to goto sleep soon. real early. im tired af.
yesterday, on my very last stride of my ~3 hour 10 minute workout, I stepped on a big rock. I was fine but, I landed right on it perfectly, could have been a tweak for sure. Just find it funny that, 20,000 strides or something, and the very last one I land on a bad object. lmfao.
i'm going to try to goto sleep soon. real early. im tired af.
6944
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 27, 2017, 04:29:07 pm »
rest day!!
12/27/2017
bw = 142
- nice! long sessions helping get the weight down again, a little.
bw before bed last night = ?
soreness = quads moderately, calves slightly, hamstrings moderately
aches/injuries = calves tight
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = light
feel = tired
wakeup = 08:30 AM
log:
09:00 AM: food: oatmeal with honey, 3 x banana, water
01:00 PM: food: sauteed yam, orange chicken, spinach, water
03:15 PM: leg drain: 30 minutes
07:00 PM: food: 2 big bowls of mini wheats (sugarless) with honey, in almond milk, sea salt pita chips + water
- stuffed
stretch:
icing:
self massage:
leg drain:
03:15 PM: leg drain: 30 minutes
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(26,"quads moderately, calves slightly, hamstrings moderately")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
12/27/2017
bw = 142
- nice! long sessions helping get the weight down again, a little.
bw before bed last night = ?
soreness = quads moderately, calves slightly, hamstrings moderately
aches/injuries = calves tight
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = light
feel = tired
wakeup = 08:30 AM
log:
09:00 AM: food: oatmeal with honey, 3 x banana, water
01:00 PM: food: sauteed yam, orange chicken, spinach, water
03:15 PM: leg drain: 30 minutes
07:00 PM: food: 2 big bowls of mini wheats (sugarless) with honey, in almond milk, sea salt pita chips + water
- stuffed
stretch:
icing:
self massage:
leg drain:
03:15 PM: leg drain: 30 minutes
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(26,"quads moderately, calves slightly, hamstrings moderately")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
6945
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 27, 2017, 04:22:22 pm »
E9 (two parts) was pretty good.