Adarq.org

^^ note to self: stop thinking about sub3 and start thinking about 2:55 .. need to set my goals bigger. By setting them to sub3, i've hit 3:03, 3:02, 3:01, 3:00 ... need to hit 2:55 .. need to hit sub3 km's whenever I want.

GOAL: sub 3:00 1km
EFFORT: 3:00 1km

FUCK
MY
LIFE

literally just had to run faster for like 6 meters of the effort. insanity.

12.43 mph @ 4:50 pace but damn man, needed 12.44 mph @ 4:49.

sdg0ksf0-bk
sbskfo
gkb
sf[k
p[flbn
[24tkb
4[1kb[
pfdkb
pd'fln
p[rtln
p[rtwp[bkr[
nkr
[pwblwe
g[er
[]e;r
[f;er
glerp[
k
e[prkhwe
r[pkger
o[kge
rwp[k

still a by 1s.. but

 

FUUCCKCKCOKCCOKCKC

 

 Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat. 

speed day.



12/19/2017

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 = tight
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: sauteed yam in olive oil/pink sea salt, chicken breast, almond milk, LOTS of water
02:00 PM: food: almonds, cashews, almond milk, sweet green tea
02:45 PM: leg drain: 30 minutes
05:00 PM: food: water, almond milk
07:30 PM: workout: 1km PR @ 3:00 / 4:50 min/mi (-1s)
09:15 PM: food: big burger & sweet potato fries, 2 x water
11:00 PM: food: 1/2 coconut water drink - something my dad got me, sucked, had sugar in it

stretch:
icing:
self massage:
leg drain:
02:45 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed: you've got to be kidding me. wanted sub3 1km & got 3:00 / 4:50 min/mi.. FU*K@@!)EK@) - PR (-1s) - ran in the dark
- https://www.strava.com/activities/1320348113

3:00 man....... what a wreck. i'm going to kill this shit soon and get my 2:59.

still happy though, but ridiculous.

there's less room for error on these 1k attempts than there is with a mile. You start doubting yourself/let up for one second and you are wrecked.





solid cadence/pacing.. needed to be slightly faster

---

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)]
- 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,?)]
- 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)")]

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")]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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)]
- FORMAT: (day, wakeup time, hours slept)

run like a girl. they are doing 200's i think, 31-32s.

<a href="http://www.youtube.com/watch?v=affCA4a8Cv0" target="_blank">http://www.youtube.com/watch?v=affCA4a8Cv0</a>

from sunday, race day


12/17/2017

bw = 144
- still full of food/water
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 = ok

wakeup = 5:15 AM
- only ~2 hours sleep, sucked

log:
05:30 AM: food: 2 x leftover anthony's pizza (tomato basil mozarella), 1 chicken wing, black tea
06:30 AM: food: sipped on water as I drove up
07:15 AM: workout: warmup + race
10:00 AM: food: tons of chicken wings
nothing else to report! well, except for walk
06:30 PM: workout: 2.5 hour walk (~9 miles) light


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138002/#msg138002

race day thread ^^


race: Fort Lauderdale Jingle Bell Jog 5k: 1st overall!! 18:37 official. This was pretty much a jog - so that is kind of cool. no watch (never looked lmfao). Mitchell got #2 overall (he's the one i've done track sessions with!)
- https://www.strava.com/activities/1317446966

one weird thing about this race.. so i'm leading early on, seemingly by quite a bit, then out of nowhere, this dude bumps me...... so i'm like, "yo whatup bro?!", anyway he was in the zone or something .. realize i met this guy a few races back, he's a cyclist. He was "drafting into me", 2 man peloton (WTF), it was so weird, so I made sure not to give way at all and keep him off of me. Anyway, eventually left him & apparently he didn't run the race officially.. Thing is, I don't recall him starting with us. he may have cut in nearly a mile in. If so, that's some weird shit!!!!!!!! Someone told me those people are called "bandits" .. wtf? This is a thing? lmao!

Anyway.. Happy to get #1 but was preparing to push myself hard af for as long as possible, if those 15-16:XX guys showed up.

All good.. I know for sure lots of crazy fast people will show up for the Boca 5k on the 31st..





^^ that's some solid pacing/cadence for not looking at my watch

^^ mile 2 is off a bit because that was with "weirdo", slowed down a bit out of caution .. when in reality I should have just sped up, lesson learned.



TLDR: very light 18:37, cool..

---

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)]
- 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,?)]
- 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")]

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")]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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)]
- FORMAT: (day, wakeup time, hours slept)

will fill in yesterday's journal entry, and today's.

that 2 hours sleep yesterday wrecked me, couldn't focus yesterday.. just watched sports/held on until it was time to sleep, to hopefully help reset my sleep schedule a bit

somewhat of a success.

regarding that newspaper interview I did, here's the one from last year:

http://www.sun-sentinel.com/local/broward/fort-lauderdale/fl-pbf-jinglebell-0106-20160106-story.html

Guy did a nice job.. so, I imagine it'll be a few nice tidbits in there about me lol. To predict, I imagine he'll mention this:
- I'm a Tamarac native, born and raised
- I never did XC/Track in school
- Growing up I played "basketball"
- I've been training seriously for ~1.5 years
- I was looking forward to racing against the people who usually win this event (not sure about this one)
- I love the energy of all of the people when I do these races

lol.

let's see if he removes/adds anything to that. I spoke to him for like ~10 minutes. Turns out he's a writer for the local sports column, hundreds of articles. Cool stuff!

He kept name dropping fast people and I kept going, yea I wish that person showed up.. Thinking to myself, fu*k I need to beat these people eventually.

jajaja.