Adarq.org

RACE DAY!!!!!!!!!!!!


stomach a bit wrecked in the morning.. fuh!! but turned out fine.

evening light long run was amazing. I absolutely love light running... and I think I respond exceptionally well to it...



11/18/2017

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 = loose
feel = great

wakeup = 5 AM
- woke up a ton to use the bathroom etc.. BLEH! woke up completely at 3:15 AM, probably fell back asleep at 4 AM
- rough sleep


log:
05:05 AM: food: premade black coffee drink (kona caramel), 3 x grapefruit, avocado
06:30 AM: food: small sips of black tea
07:00 AM: workout: Coral Springs 5k: 2nd overall. Official 5k PR (18:05), First sub-18 (17:51) watch estimated 5k, First 3 consecutive sub-6 mile splits {5:33.9,5:50.9,5:54.2}. PR CITY.
07:30 AM: food: black tea
09:00 AM: food: wholefoods: berry smoothie, eggs, a few potatoes, vegan chocolate muffin
- celebration meal
10:00 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 15
- legs felt amazing
10:30 AM: food: coconut water
11:00 AM: food: sauteed yam in olive oil/pink sea salt/black pepper, lentil soup
- lmao
I FORGOT SOME STUFF
03:00 PM: food: more water
04:00 PM: workout: bw
- 3-sec dead hang pullups: BW x 8
- full pushups: BW x 25
06:00 PM: workout: light long run: 2 hours total @ 5 miles {7:XX, road}, 7 miles {10:XX/11:XX, grass), no watch, felt amazing, epic session, no cramping
08:30 PM: food: almond milk, watered down beet juice, 3 x grapefruit, strawberries
- haha, clean af.
- running out of food! shit!
10:15 PM: food: water w/ lemon
10:30 PM: food: watered down beet juice

fuck.

 


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

race: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137092/#msg137092

workout: light long run: 2 hours total @ 5 miles {7:XX, road}, 7 miles {10:XX/11:XX, grass), no watch, felt amazing, epic session, no cramping
- https://www.strava.com/activities/1281094205

---

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

deserves its own post.. this has to be top 5 the most i've pissed in my life.. ever since i got back from the race, it's like non-stop. and it's clear af.. and i'm only 139 several hours later.

it's kind of mindblowing.

major 5k PR's!! (official 5k = 18:05, watch 5k = 17:51)

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137092/#msg137092

AWESOME WORK BROTHER!!!!

  NATION!

Can't wait to hear of the details 

Yo thanks so much man!!!

Yup about to post some details now.

What's crazy is how good I felt afterwards, and still feel.. my legs felt like rubberbands today, dunk-level bounciness. Also just lifting my foot onto a bench to tie my shoe, felt like my leg had no weight.

I'm definitely learning how to do what I did with dunking, but now with running. For peak performance, it's all about creating some fatigue and rebounding out of it.. I mean Wednesday night I could barely hit 5:30 min/mi pace, CNS was so toast. Today I hit 5:33 like it was nothing, for my first mile. My work capacity is way up because of these double sessions and all of the long light running, so i'm able to rebound hard after ~2 days rest. Might be able to rebound even more off of 3 days rest etc, need to experiment with it. I'll experiment more with that in 2018.

Ok going to post some details!

Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!

LMFAO. pretty much hit my goals exactly.

also, first GPS timed sub 18 5k @ 17:51 & 3 x sub 6 splits.. 

edit: it's been so long since i've really PR'd, i forgot to use the  bbcode............

 

about time I hit some PR's in 2017

will post more in a bit.

Celi, 3 years of trying BTL's.. for some it's just dunk, for this dude it's been BTL's.. rim is like 9'10-9'11 maybe? Don't think it's legit 10'.. regardless, still BTL'd HARD on a near 10' rim.