Adarq.org

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.

- run 5.01 km in 22:56
road adult PR, second time meeting december goal. slower than first time because road.

- stretch

went to lahore this weekend with gf. was fun but also stressful for a couple of reasons. the old city is batshit, doubt many or any of you have experienced driving like that. street barely wide enough for a small car, motorcycles and pedestrians passing on both sides in both directions. hiring a driver next time, it's worth it. anyway i needed to move when we got back. slightly lightheaded now.

damn!! i've seen some videos *maybe*, always looks so chaotic/nuts.

just a quick LOL clip, Celi doing that Beckham Jr dance, lmao:

?taken-by=steven_dunks



this mac mcclung kid is non stop highlights:

?taken-by=dunkademics



wonder what he'd do against "chino hills" or some of those schools, top in the nation. He's Georgetown bound.. looks deserving perhaps, jumper seems solid, crazy athleticism etc.

Some things (quotes/mantras etc) i've been thinking lately.

If someone were to ask me why I approach races the way I do: "I don't care about losing, only about winning"
- ie, take risks & don't worry about failure. losing is overrated.
- so I take a huge risk, achieve it or not, burn out and perform worse overall than expected .. who cares?
- so I take a huge risk, achieve it, maintain a respectable level of performance, and perform better than expected -> break mental and physical barriers, set new limits, gain more confidence .. boom.
- so i plan on taking a huge risk, wimp out, fail miserably .. worse case.

Running is actually easy. All you have to do is slowly conquer fear & doubt head on. The only way to do that is to not back down.

I'm trying to focus more on the skill of racing, than the physiology of running. The former is more about rising to the occasion, no matter who shows up. Not limiting yourself to numbers/predictions based on workouts, past races, or what you think you are capable of, but more about finding out on race day -> it's more of a fight/combat approach than it is a strict formula. For fighters, this is an easy analogy: no matter who you are in there with, you try to win, survive, etc - no matter how much more accomplished/skilled/experienced your opponent is. For dunkers, this is analogous to throwing a high lob, going up and trying to get it. It's not precise, even if you want it to be. Sometimes the ball bounces higher than expected, and somehow you still get up there and get it, even if it's just a hard miss.

Finally the idea of inhibition: I tend to already think of myself as someone who could run some insane times/do some sick performances. I think you have to believe that if the mindset above is to be executed properly. I feel like i'm trying to remove inhibition, rather than gaining fitness. By simply removing inhibition, i'll go faster, because i'm already capable of maintaining faster speeds physiologically. So by stripping away layers of inhibition, i'll be able to utilize higher levels of my current fitness, and at the same time, create a stronger stimulus for improving fitness. The circle of PR life.

This prefontaine quote is perhaps the best quote i've ever read, because i've actually used it recently in a few training sessions & in my last few races: “Something inside of me just said ‘Hey, wait a minute, I want to beat him,’ and I just took off."

I've actually thought about it, and then gone faster. I think it resonates with me so much because, I can imagine myself being that guy that someone took off on, and not fighting for it. So, that quote is the only one i've ever used in competition of any kind, as far as I can remember.

Obviously there's a legit physiological component to all of this, but I find the mental components to be most challenging (evidenced by this & many of my previous posts).

There's probably some more but i'm forgetting them right now.

First and foremost though: need to stay healthy, not do anything stupid!

pc!

pre-race strategizing!!

Doing the "FTL Jingle Bell Jog 5k". Most everyone is going to be wearing a santa suit or something, except for the fast people... lmao. Top 3 are usually 15-16:XX for #1, 17:XX for #2 & #3.. So, it's a traditionally fast race.

It's a 7:30 AM race, back to waking up early.. which will be rough HEH. Been waking up at 8-10 AM the last few weeks & it's like 45 minutes from me, so this could suck.

Anyway.. the goal is to PR my 2 mile @ sub 11. If the race sticks to tradition & I hang for two miles, that's a definite sub 11.. so just need to really commit to those 2 miles and get it done. I really think I can go sub11 for 2, considering I went 5:24 for 1.67 a week ago.

If I get anywhere near low 11 or sub 11, should be an official 17:XX 5k as well. 2 PR's one stone.

That's it!

11/19/17 Sunday BW=170.4

Pull up  wide grip 7,  7,  6
Dip 20, 20, 20         
Leg raise 20, 20, 20
Dumbbell bench #60 3x8.


11/22/17 Wednesday BW=171.2

b-ball 1.0 hour


11/26/17 Sunday BW=169.2

paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185.
Decline abs 1x40.


11/29/17 Wednesday BW=169.0

B-ball 1.0 hour


12/2/17 Saturday BW=169.6

Deadlift 5x185, 5x225, 5x225, 5x235, 5x235.
Reverse hyper +10#x20, +10#x15       
Leg press 8x370, 8x370


12/3/17 Sunday BW=169.2


Pull wide grip 8, 8, 8
Dip 20, 20, 20       
Leg raise  20, 20, 20.
Bench 8x60, 8x60,  8x60
Decline abs +9x20, +9x20.


12/6/17 Wednesday BW=170.2

b-ball 1.0 hour


12/9/17 Saturday BW=169.8

Paused squat 2x185, 3x205, 5x205, 5x205, 5x205


12/10/17 Sunday BW=170.0

Pull 9, 9, 9
Dip 20, 20, 20   
Leg raise 20, 20, 20   
Bench 8x60, 8x60,  8x60.
Decline abs +9x20, +9x20


12/13/17 Wednesday BW=167.8

B-ball 1.0 hour


12/16/17 Saturday BW=170.0

paused squat 5x135, 2x185, 1x225, 3x5x205

^^ nice

Definitely slacking on all fronts. Have not logged in nearly a month, and not much to report. Not getting stronger, more flexible or in better shape. Still trying to not fall off the map but its getting harder lol.

sucks lol.

do you have goals anymore? what do you most enjoy about training, or wish you could do more/better? curious.

peace!

saw this last night live, epic.. worth watching.

Molina Jr vs Redkach

<a href="http://www.youtube.com/watch?v=qyFsC9yuS-U" target="_blank">http://www.youtube.com/watch?v=qyFsC9yuS-U</a>