Adarq.org

About to sleep, and just saw this:

FEAR - Forget everything and run.

Don't recall ever seeing that before....... solid.

not so much for photos, but for links to photographers.

someone linked me this, some decent info in there.

sub5 for "hybrid athletes"

https://medium.com/@Devildorff_16841/running-a-5-minute-mile-two-training-programs-for-hybrid-athletes-3b4474ce96a0

didn't journal the last few days because, mostly just race results & a TON of eating afterwards.. ate healthy, but alot. healthy pizza, lentils, 2 x chicken sandwich, almond milk, coconut water, green/black tea etc.

was so heavy this morning that it was surprising (143), but within an hour I was 139 (even after drinking fluids), just shed a ton of extra water I was holding.

also i'm really annoyed .. feel like i'm scared to push my speed .. reminiscent of trying to hit 11' when verting .. making me angry and more aggressive.



12/04/2017

bw = 143 (139 an hour or so later)
bw before bed last night = 146
soreness = quads slightly (left moderate), hamstrings slightly (left moderate)
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 7 AM

log:
07:15 AM: food: 2 x almond milk, water
12:30 PM: food: bagel joint: sausage egg and cheese on pumpernickel, chocolate muffin, orange juice
01:00 PM: food: whole foods: berry smoothie, mac & cheese, orange chicken
- ate dirty as fuck, felt like crap afterwards
03:00 PM: nap: 2.5 hours
05:30 PM: food: tall glass of coconut water
- bloated me up
- going to decrease coconut water intake as well
- more water .. pure, f'n, water.
08:00 PM: workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
10:00 PM: food: 2 x almond milk, tons of water, basically a half a loaf of sourdough rye (so ridiculous, couldn't stop eating it.. got it today, so fresh & crunchy).

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 2.5 hours


workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
- https://www.strava.com/activities/1302542486
- alone mile PR: ~5:11 (-10s vs previous alone mile PR, +5s vs race mile PR)
- alone 1km PR: ~3:04 (-3s vs previous alone 1km PR, +1s vs race 1km PR)
- also hit some ~15s 100's and some ~500m @ < 4:30 min/mi etc.
- but need to stop caring as much about all that stuff, and just keep trying to get PR's

left quad/ham sore.

just need to stop being "afraid" of running fast. I can run kinda fast. I just need to man the F up. then i'll run alot faster









pretty solid.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139)]
- 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): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6)]
- FORMAT: (day, wakeup time, hours slept)

yup. game over. nuts.

thankd Adarq, i read the whole thing

This got my attention:

Quote

Not a  rec coaches, or even some of the weak high school coaches...

now i guess i need to find someone qualify for a short session just to get us in the right direction avoiding common false.

Thanks again for taking ur time to reply. both adarq and LBSS.

nice! np!

and yes, when trying to teach kids the right thing when it comes to the technical side of things, qualified/skilled/experienced coaches are essential.

pc!

My favorite conversion , once again:
2:05 marathon = 420 consecutive no rest 100m runs, 17.85 seconds each.

yup.. it's absolutely incredible.

and the improvement of Moen is incredible. If you get bored, wonder what his 100m's improved to, going from 2:12:47 to 2:05:48



I was putting it into perspective for my Aunt yesterday .. I was telling her that the guy who won yesterday's 1 mile race @ 4:33, well, the best marathoner in the world (Kipchoge) runs 26.2 miles at basically that pace (4:35) (2:00:32 for breaking2).

she wuz like. wot.