Adarq.org

Quote from: adarqui on November 22, 2017, 09:39:01 am

Quote from: Mutumbo000 on November 22, 2017, 04:25:19 am

Bench Press 

122.5kgx1 (270lbs)

all that re-focusing lately is working. beast!! (we need an :ibbenching: icon )

Haha that would be beast!

just put it on my enormous TODO list.. but it's there!!

Bench Press 

122.5kgx1 (270lbs)

all that re-focusing lately is working. beast!! (we need an :ibbenching: icon )

I emailed the director of that 10k race I went too.. I asked her to post the video from the pace car, raw.. no editing, no music, nothing. Usually they post some clips of the race in a highlight video. I requested the raw video as well, so that everyone can watch it.

Many hours later..... She responds, saying that's a GREAT IDEA.

epic.

hope they post it.

 

Just by reading 'Go hard 2 miles' I'm running out of breath. Good luck with that  .

hah thanks!

yup, gotta do my best & rep the adarq crew. 

hmm

light day.


11/21/2017

bw = 139
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = great

wakeup = 5:30 AM

log:
05:30 AM: food: almond milk, coconut water
06:30 AM: workout: extremely light run, road surface, fields flooded: 6 miles @ 12:XX
08:30 AM: workout: bw
- 3+sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
09:00 AM: food: coconut water, almond milk
10:00 AM: food: sauteed yam & chicken in olive oil/pink sea salt/black pepper, avocado, sweet green tea
12:25 PM: leg drain: 35 minutes
- eek, wonder if that's too much lmao .. kinda lost track of time
02:00 PM: workout: bw
- 3+sec dead hang pullups: BW x 7
- full pushups: BW x 25
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdl's: x 20
03:00 PM: food: huge spinach salad with olive oil/pink sea salt/black pepper/lemon dressing, strawberries, cucumber, cashews, carrots, coconut water
06:30 PM: workout: very light evening run: 1 road mile @ 12:07, 5 grass miles @ 11:XX. rest days coming up = {wed,fri,sun}, 5k race days = {thurs,sat}, kewl.
08:30 PM: food: 2 x non-dairy cashew kefir (blueberry & strawberry yaaa), coconut water
09:30 PM: stretch: everything before bed


stretch:
09:30 PM: stretch: everything before bed


icing:
self massage:
leg drain:
12:25 PM: leg drain: 35 minutes

contrast showers:
naps:



^^ my salads are big.. i think? heh!



workout: extremely light run, road surface, fields flooded: 6 miles @ 12:XX

i say "I LOVE GRASS" and that very night, torrential rain floods my fields.. fml! hopefully they are dry by tonight.

tried to treat the road like grass, soft running.



workout: very light evening run: 1 road mile @ 12:07, 5 grass miles @ 11:XX. rest days coming up = {wed,fri,sun}, 5k race days = {thurs,sat}, kewl.
- https://www.strava.com/activities/1285383938/overview

resting up tomorrow to try and recover more for thursday.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Some nice shots of the elites from the 10k on sunday:









guy who won it, has on endorphin v2's

I love your dedication.

Thanks so much m8! Took a while to get it back.. but proof that WE *CAN* get it back.

I'm hoping to stay dedicated though for a very long time. I'm pretty much dedicating the rest of my "athletic life" to running, and it really feels good. I definitely have a big part of me "missing" when I don't have some athletic goals in my life, that's for sure.

No more running away from running, time to run with it

I always feel bad writing such short replies when you literally write paragraphs but I completely agree with you diet wise.

Nah it's cool.. I write alot. Sometimes I feel the need to write more, just in case there's also a target audience "I don't know about" viewing my journal, which i've come to realize over the years has happened on a few occasions. So i'm often a bit more verbose, it's that "coach" part of me, lmao.

You track your nutrition similar to how bodybuilders track their calories and protein/carbs/fat.

^^ for the most part, good quote.

I don't count my calories though & macro nutrient breakdowns.. So i'm not as obsessed with it as they are. I also don't want to be. At some point I might have to, in order to experiment with getting my body fat levels down to some ridiculously low level, perhaps to peak for some big 1500m/1 mile event etc, but i'm nowhere near that point right now. So until then, i'll look at it more abstractly, AND who knows, I may achieve such body composition levels without having to dive into the minutia -> that'd be ideal!

I'd love to see you running a 16.x 5km!

me too! hah!

The mental game what i've been slowly chipping away at. My legs actually don't feel too fatigued, it's my breathing that intensifies at a certain point and I start to mentally shut it down. I pushed through it way more this last race, that's for sure. But even then, I allowed myself to just coast out that 3rd mile, meanwhile I felt fine. I know what lactic acid buildup feels like, and i'm not getting much of it at all, at like 5:2X-5:3X paces.. I just mentally can't hold on to that effort.

At this very moment, physiologically i'm capable of WAY more than what i'm doing in these races. That doesn't mean I should be hitting those kinds of times though, the mental battle is where i'm not living up to my potential right now. But I am getting better with it and shortening the gap, that's for sure. I just want the gap to shorten gently, I don't want to try and force it like I did last year. Feeling like you're going to literally die, is pretty brutal. I used to embrace it & enjoy it, but not really much anymore. I think there's a time to pull that cat out of the bag though.. for sure.. but right now, not really that time. Need my performances to improve without stepping into hell.

That said though, my mental game is strong in a different sense.. I'm willing to risk losing, not hitting a good time, not placing in age group etc, just by trying to keep up with people who are faster than me. That's one thing hardly anyone does around here. It's probably very rare unless you're a competitive runner, and even then some of them hold back & bet that your pace will drop. But to me, that's the most important piece of my improvement. I think it'll pay off even bigger than I can foresee right now. I'm teaching my body how to race for the #1 spot, every time. No holding back from the start.

I was talking with the guy who beat me last race.. We talked about past times at the upcoming race. He mentioned the 15:XX guy. I was like, "man I really hope he shows up". He was like, "if he's in my age group, I hope not!". And sure I get it, i'm not even knocking him at all.. But it cracked me up. Such a completely different mindset. I dream of toeing the line with elites & being capable of winning, so I want people to show up who can smoke me, just so I can try to keep up with them some distance, learn, and absorb some of their eliteness.

peace!!!