Adarq.org

10/15/2017

quick recap.

felt GREAT. yesterday's diet + this morning's diet, had me feeling superb. no cramping, not too much peeing, though a few big #2's.. easily hitting sub 5 pace during my warmups, tons of bounce, very relaxed, explosive etc.. so, very happy about that.

https://www.accuchiptiming.com/images/race_results/2017/Devil_Dog_5K_Age_Group_Results.htm

https://www.strava.com/activities/1231702882

from strava:

devil dog 5k race: 3rd in 35-39 age group, 10th overall @ 19:08: first mile (5:29) felt very good (comfortable/relaxed), tanked @ ~1.5 or so, lmfao.
man I hate 5k distance, but I absolutely love local 5k events, this one was impressive & huge. Obviously i'm not in 5k shape to hold ~5:30 per mile, but it really is crazy to me how comfortable that first mile feels, and then how everything just shuts down (especially mentally) around 1.5. I don't care at all though, I love just pushing it that first mile, makes the whole thing so much fun.

Next week i'm doing an even faster 5k, in which I will be trying to PR my mile like I did last year in that race. I'm going to push it hard (hopefully) and not give one sh*t about anything past 1 mile, which should allow me to really crank it up. Watch based mile PR is 5:06, official is 5:12 .. I'll be shooting to PR my watch based mile, so expecting to max out the last 400 or so of it and try to get sub 5. Who knows though. I might literally have to walk after that, but i'll try to trot it out.

so ya, 5:29 comfortable first mile, felt great.

#3rd in age group, 10th overall.. it's funny, the #1 and #2 guy hit 5:48 and 5:50 respectively for the first mile. pacing yourself is a great idea but not my kind of party.

held lead or tied with 2nd place overall guy (a 58 year old, leaner than me, similar leverages/build, crazy shape, in flats like me) - shoulder to shoulder or a step ahead, for ~1.3-1.4 miles. He was breathing about the same as me, we both seemed very similar. #1 guy behind us at the time, was breathing really easy though, he even said "good job guys!" at the 1 mile mark when everyone's watches beeped, no huffing/puffing, so he was solid.

These 5k guys are nuts.. I looked up a bunch of their stats on strava, i'm pretty sure I have a faster 1k and even faster mile than alot of these guys, but they crush me over 5k, and destroy me over 10k, and annihilate me over half marathon, and completely eviscerate me over marathon. I really just have more of a speed mindset, even though i'm not "fast" *yet*. The #2 overall guy i talked about earlier, I have better tracked stats for 1k, he is 3s faster over a mile, but he is 1.5 minutes faster over 5k, 6 minutes faster over 10k, and 16 minutes faster over half marathon. I just find it interesting, from a physiology/architecture/training/mindset standpoint.

damn look at the difference between the guy who was #1 overall, and myself, according to strava (left = him, right = me):



that's pretty nuts.. never would have expected that.

To me, that makes me even more optimistic about getting my <= mile down. I think that's just where my strengths are (800m, 1k, 1500m, mile). Keep nurturing them. ie, don't "try and be a dunker", or in this case, a 5k, 10k, half, marathoner etc .. just nurture my strengths and max that out.

Some stats:



notice on both of my final warmups, 4:57 pace @ low 18x SPM.. So when I say things like, "relaxed sub 5", that's what I mean, and the max SPM in those short intervals isn't much higher at all. So my first mile, was basically the same cadence (SPM) but much less stride freq. So I felt VERY comfortable. During that mile I was like, damn I might be able to hold this for 5k......... lmfao. But then my training/body/mind kicked in and said, hey you know you're only half way there, alot more torture to go.




You can see my SPM just goes way down ~1.3 miles in.



A bunch of photos, got some SICK ones.

















Finally.. stomach is destroyed. Ate some free organic b.s. after the race, got my stomach absolutely wrecked. fml. lmfao.

peace!!

rest day, race tomorrow.

10/14/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = calves moderately tight
- 
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 6 AM

diet:
06:00 AM: sweet green tea
07:30 AM: light walk, experiment
- cut short due to thunderstorm
- felt good but calves so tight
09:00 AM: 2% milk, coconut water
12:00 PM: grilled chicken w/ lemon, watermelon, avocado
05:00 PM: cup of coconut water
06:00 PM: huge sweet potato, chicken skewer, coconut water
08:30 PM: 3 x grape fruit, 2% milk, avocado, cup of coconut water





stretch:
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
- 03:00 PM: LEG DRAIN - 20 minutes .. man this REALLY helped loosen up my legs.. pretty ridiculous tbh.. as SOON as I put my legs up, i felt the "pulsating" and blood flowing back down, after they felt quite fresh. I think it works best if you don't do it all the time.. dno though. 



workout:rest day walking heart rate experiment ruined due to thunderstorm: analyzing how walking pace changes over time, while maintaining ~79 BPM heart rate: avg = 77
- https://www.strava.com/activities/1229682433

Wanted to do 8 miles, got cut short after 3. Surprised how low my HR is at 16:XX min/mi walking pace, that's a good sign I guess. I remember several months ago at 16:XX it was > 100. Apparently I burned *16* calories on my second mile, lmao.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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

this was so good.. so relaxed right now.

man these Kenyan IG channels put out some seriously good info .. it's incredible. They give you some really great details & training footage. They also seem to love answering questions..

This is my favorite so far:

instagram.com/kenya_experience_iten/

This one is pretty good too:

instagram.com/iten_kenya/

Olympic marathon champion Kipchoge has never changed anything in his diet since he started running despite having enough money to eat what he wants to.

“I continued with my usual diet during my career. I have stuck with traditional food –ugali, traditional vegetables and milk –for long. This is what I was weaned with and I still believe it has helped me remain consistent in athletics.

“I strongly believe that courage, mental and physical strength helps in athletics,” said Kipchoge.

Kipchoge seems like the prototype, for consistency across the board. Everything this guy does, is just simple & repetitive, day in day out, for years. That's what I gather from all of the reading i've done about him.

how is this 3.20 per km pace? elite level obviously. insane.

after this, i need a nap.

no more running until Sunday morning, last minute 5k race signup! lool.

10/13/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead

wakeup = 5:40 AM

diet:
05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
- EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.
- felt so good after
- 







stretch:
- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day



workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's
- 06:45 AM
- https://www.strava.com/activities/1228289328

legs pretty dead, quads especially. really felt it.

no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.

going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.







workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).

legs felt pretty good!

probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.





friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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