Adarq.org

2017 future race run down:
- four 5k's in November
- three mile races, one 5k in December



10/21/2017: Schott 5k
- ~16:XX-18:XX top 3
- 2016: https://www.strava.com/activities/745322722
- 2016 splits: 5:20, 6:20, 6:42, 5:34
- 2017: https://www.strava.com/activities/1240445005
- 2017 splits: 5:26, 6:25, 6:39, 6:00



11/04/2017: SOS 5k
- ~18:XX-19:XX top 3



11/18/2017: *rescheduled* Remembrance 5k
- ~18:XX-19:XX top 3
- 2016: https://www.strava.com/activities/707020707
- 2016 splits: 6:03, 6:18, 6:37, 06:51



11/23/2017: Turkey Trot 5k
- ~16:XX-17:XX top 3
- 2016: https://www.strava.com/activities/784300760
- 2016 splits: 5:21, 6:04, 6:22, 5:58



11/25/2017: Bull Run 5k
- ~16:XX-17:XX top 3
- 2016: https://www.strava.com/activities/779789036
- 2016 splits: 5:19, 6:04, 6:19, 5:56



12/02/2017: Miami 1-mile
- ~4:4X-4:5X top 3



12/06/2017: Boca 1-mile
- 4:3X top 3
- 2016: https://www.strava.com/activities/796527806
- 2016 splits: 5:19



12/13/2017: CS 1-mile
- ~4:4X-4:5X top 3
- 2016: https://www.strava.com/activities/802627424
- 2016 splits: 5:08



12/17/2017: Jingle Bell Jog 5k
- ~16:XX-18:XX top 3
- ~15:XX for #1 in 2015
- 2016:
- 2016 splits:



12/18/2017 to 12/31/2017:
- major deload until Jan 1
- 



2018:

01/27/2018: Tropical 5k
- ~15:XX-16:XX top 3

---

11/11/2017: Lights 5k
- not doing this one again
- 2016: https://www.strava.com/activities/773733189
- splits: 5:33, 5:57, 6:16, 5:24

put this in here: just to show that was my best overall 5k from a consistency standpoint, still like 3rd best 5k .. was in the lead the whole time and just ran my own race .. so didn't blow myself out early in the first mile: also ran at night.. the only 5k i've ever run at night.. that probably has alot to do with it actually heh. that race is too dark for me without my glasses though, that's why i won't do it again.

rest day.



10/22/2017

bw = 143
bw before bed last night = 147
soreness = none
aches/injuries = minor right calf/lateral gastroc pull
- my foot that started hurting last night, feels fine today.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = very tight
feel = tired

wakeup = 07:30 AM
- slept in


diet:
10:00 AM: saute'd big yam, chicken skewer, 4 pickles, sweet green tea, finished off the sea salt pita chips and hummus
- came out perfect
01:15 PM: bw workout + stretch
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
- calf raises: BW x 30
- dorsiflex walks: x ~30 each
- standing hip flexion partials: x 25
- good light stretch, everything, calves/quads/hamstrings/hips more
02:00 PM: cup of 2% milk
04:00 PM: brie, bread, 2% milk
06:00 PM: coconut water
08:00 PM: big bowl of cheerios + tons of honey, 2% milk, avocado







stretch:
- 01:30 PM: good light stretch, everything, calves/quads/hamstrings/hips more
- 08:30 PM: soleus during dishes



icing:



self massage:
09:15 PM: ~15 minutes of trying to loosen up my rock hard calves



leg drain:
05:00 PM: ~25 minutes

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)

women's half marathon WR broken today, by the same WR holder (Joyciline Jepkosgei)

https://www.iaaf.org/news/report/valencia-half-marathon-2017-joyciline-jepkosg

elite olympic weightlifter:

http://www.adarq.org/nutrition-supplementation/the-amazing-food-picture-thread/msg136326/#msg136326

is that watermelon or tuna sushi fish?

hah. watermelon.

i hate seafood/fish/sushi .. so no idea what tuna sushi fish is lmao!!

10/19

PM:
2 hour practice
RPE: 7
lots of running

10/20

AM:
30 min morning workout
RPE: 6

DL 135 x 10
40Y sprints x 3
DL 225 x 8
40Y sprints x 2

So I'm coming to realize that the quad-dominant running I naturally gravitate to is much faster than the "perfect top speed mechanics" I try to force myself to do. It's mostly just a matter of stride frequency, I feel like when I have a strong forward lean I can move my legs so much faster and still get decent stride length. Will shoot video at some point comparing the two.

i'm definitely very interested to see how this unfolds. i've been on about that alot lately, the *potentially* detrimental signals we generate consciously, ie the "mechanical override" stuff.

keep us posted on this! also curious about the video etc.

also just for clarification: your comment about the strong forward lean .. the strong forward lean "form" is your more quad dominant form? the more upright form with "perfect top speed mechanics" is your more p-chain dominant form?

if so, then in your upright form you are just really trying to consciously pull more - sacrificing stride freq, but with your lean, you are just turning over faster, more naturally?

ie, the "perfect top speed mechanics" + "pull signal" are adding extra latency between each stride, ie slowing down your stride freq.. But when you simply focus on lean, or let it happen naturally (?), there's less noise, thus more efficiency.

that's just how I perceived it.

^^ are you forcing the lean or does it just happen naturally?

peace!!

no analysis, just form: