7816
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2017, 09:02:35 am »
I was never in, but i'm also out. OAC scares me. lmao.
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7817
Nutrition & Supplementation / Re: Foods that bloat you, or wreck you
« on: October 09, 2017, 10:07:47 pm »
I'm starting to think bananas are wrecking me.. A few times lately, before or after a run, shortly after eating bananas, I can feel/see my stomach bloating up.
Last night & today are what "sealed the deal" .. after my race yesterday, no bananas. Just lots of other sugar etc. Anyway, by the time I did my evening run, I was crazy explosive. I felt very good. The crazy thing is, my stomach felt very empty, flat, and almost hunger pain-ish early on (then it disappeared), yet I was so reactive/loose/relaxed, it was a great feeling. Got home, had a banana + milk + coconut water, started getting a little bloat. Today I wakeup, very light bloat, but definitely some there.
Anyway, I do my recovery walk with light runs mixed in, feel great by the end. Get home, feel really good. I have 2% milk + 2 x bananas and immediately, stomach started bloating up.
Shortly after, I had a sweet potato, avocado, and eggs .. and my stomach started to become more comfortable.
Not sure but, it seems like lately, bananas are causing something.. It could be the milk, bananas, combo of bananas + milk, etc .. but for some reason I think it's the bananas. One other reason I think it's bananas, when I ate 6 one night, I could barely sleep. Mind/body was "racing". Stomach was uncomfortable. Obviously 6 bananas is alot, but it's just a "gut feeling" right now that bananas are wrecking me.
Going to cut out bananas for a few days & see what happens.
Banana boycott experiment started today @ ~7 PM. Curious to see how I feel.
edit: #BANANABAN
My gut could also be getting wrecked from all of the miles i'm putting in .. but there's just something else going on, something(s) i'm eating that are causing it to freak out more lately. It got really bad around the 6th and has been freaking out alot since then. Lots of banana intake this last week.
ok ok.
Last night & today are what "sealed the deal" .. after my race yesterday, no bananas. Just lots of other sugar etc. Anyway, by the time I did my evening run, I was crazy explosive. I felt very good. The crazy thing is, my stomach felt very empty, flat, and almost hunger pain-ish early on (then it disappeared), yet I was so reactive/loose/relaxed, it was a great feeling. Got home, had a banana + milk + coconut water, started getting a little bloat. Today I wakeup, very light bloat, but definitely some there.
Anyway, I do my recovery walk with light runs mixed in, feel great by the end. Get home, feel really good. I have 2% milk + 2 x bananas and immediately, stomach started bloating up.
Shortly after, I had a sweet potato, avocado, and eggs .. and my stomach started to become more comfortable.
Not sure but, it seems like lately, bananas are causing something.. It could be the milk, bananas, combo of bananas + milk, etc .. but for some reason I think it's the bananas. One other reason I think it's bananas, when I ate 6 one night, I could barely sleep. Mind/body was "racing". Stomach was uncomfortable. Obviously 6 bananas is alot, but it's just a "gut feeling" right now that bananas are wrecking me.
Going to cut out bananas for a few days & see what happens.
Banana boycott experiment started today @ ~7 PM. Curious to see how I feel.
edit: #BANANABAN
My gut could also be getting wrecked from all of the miles i'm putting in .. but there's just something else going on, something(s) i'm eating that are causing it to freak out more lately. It got really bad around the 6th and has been freaking out alot since then. Lots of banana intake this last week.
ok ok.
7818
Nutrition & Supplementation / Foods that bloat you, or wreck you
« on: October 09, 2017, 10:00:31 pm »
dno.
7819
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 09, 2017, 07:44:35 pm »
Nice article on Kenyan diet:
https://medium.com/enda-sportswear/eat-like-a-kenyan-to-run-like-a-kenyan-e6d47dd41dd4
https://medium.com/enda-sportswear/eat-like-a-kenyan-to-run-like-a-kenyan-e6d47dd41dd4
7820
Progress Journals & Experimental Routines / Re: FP's log
« on: October 09, 2017, 12:34:12 pm »Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.
10/7 pre-tourney workout
15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max
fuck man :/
any idea when you are getting it checked?
7821
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2017, 12:31:37 pm »hashed things out with the gf on saturday afternoon. made sense why she was upset, and i'm glad we talked it out.
nice!!
Quote
one difference between her and my ex, who i was with for 5+ years, is that my ex was a lot more like me: super emotionally self-contained and protective. current gf wears a lot more on her sleeve, has a lot more anxieties and less of the kind of deep self-confidence that my ex and i both have. and that's good for me, because it forces me to be more sensitive and to give more. ex and i never, ever fought, and so i was always holding back a little. she challenged me in some ways but not emotionally. like i can remember two serious arguments we had between the first time we hooked up and the day we broke up.
interesting.. and ya i presumed just by some of the photos and her "snowflake" name that she's more emotional/emotions on sleeve.
Quote
one of the things i love about current gf is that she lets me know if something i'm doing makes her feel bad. sometimes i think she's not being fair, but then she listens if i want to justify myself.
nice
Quote
anyway.
- run 5km in 24:38
nice. let myself pace naturally until the last lap when i picked it up just a little.
- walk 500m
- stretch
nice man!
7822
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 09, 2017, 12:26:37 pm »searching for third party photos/video of the race.
found one of me in the back doing who knows what, lmao.calves/lower legs arewhole body is so thin.
ftfy
true.. lol.
7823
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 09, 2017, 12:26:19 pm »
feel a bit tired today. but today is active rest anyway, so.. all good.
10/09/2017
bw = 146
- lots of water in me
bw before bed = ?
soreness = none but calves somewhat tight
aches/injuries = none
cramping = right abdominal area feels bloated/weird
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired
wakeup = 8:30 AM
- slept in
diet:
09:00 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
09:30 AM: 2 x banana, 2% milk
12:15 PM: soleus during dishes
12:30 PM: water w/ lemon, avocado, banana
03:30 PM: workout: light walking/running mixed
06:00 PM: 2 x 2% milk, 2 x banana
- stomach returned to normal post workout ....... but then this meal made my gut bloat.. wondering if 1) gut flora is broken 2) bananas are wrecking me 3) both.
- kinda leaning towards bananas.. going to cut them out for a few days and see how i feel.
-
07:00 PM: big sweet potato sliced & saute in olive oil/salt (AMAZING), 4 x eggs, avocado, 2 x water w/ lemon
- sweet potato came out amazing
10:00 PM: water w/ lemon
stretch:
- 09:30 PM: soleus during dishes
- new recovery protocol experiment
- walk 400m, very light jog 400m, repeat x 1.5-2 hours
workout: rest day: experimenting with (walk 400m, extremely light run 400m) x N.
about to fuel up for tomorrow. felt pretty dead today, so i'm glad i force myself to have rest days. just hoping the stuff i did wasn't too intense.. didn't seem like it, kept it light.
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)]
- 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)]
- FORMAT: (day, total speed interval distance in meters)
- total: 10280m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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)")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
10/09/2017
bw = 146
- lots of water in me
bw before bed = ?
soreness = none but calves somewhat tight
aches/injuries = none
cramping = right abdominal area feels bloated/weird
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired
wakeup = 8:30 AM
- slept in
diet:
09:00 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
09:30 AM: 2 x banana, 2% milk
12:15 PM: soleus during dishes
12:30 PM: water w/ lemon, avocado, banana
03:30 PM: workout: light walking/running mixed
06:00 PM: 2 x 2% milk, 2 x banana
- stomach returned to normal post workout ....... but then this meal made my gut bloat.. wondering if 1) gut flora is broken 2) bananas are wrecking me 3) both.
- kinda leaning towards bananas.. going to cut them out for a few days and see how i feel.
-
07:00 PM: big sweet potato sliced & saute in olive oil/salt (AMAZING), 4 x eggs, avocado, 2 x water w/ lemon
- sweet potato came out amazing
10:00 PM: water w/ lemon
stretch:
- 09:30 PM: soleus during dishes
- new recovery protocol experiment
- walk 400m, very light jog 400m, repeat x 1.5-2 hours
workout: rest day: experimenting with (walk 400m, extremely light run 400m) x N.
about to fuel up for tomorrow. felt pretty dead today, so i'm glad i force myself to have rest days. just hoping the stuff i did wasn't too intense.. didn't seem like it, kept it light.
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)]
- 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)]
- FORMAT: (day, total speed interval distance in meters)
- total: 10280m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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)")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7824
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 09, 2017, 12:09:17 pm »Nice man! Maybe it was better you didn't have much competition given the weather conditions and not having any races in you.
For me personally, i'd rather have had someone to race against. I mean, the cramp would have wrecked me (if I got it) and i'd have probably not been able to hang after 2 mile or so, but there's one thing I love about horrible conditions, in my head I feel it evens out the playing field a bit. So, if some 17/18:XX'r was there, I know he'd be feeling it maybe even worse than me, since I love shitty weather. Last year, my first race back was the 9/11 run, so a month earlier than this race, conditions were nearly as bad, but not as bad as yesterday. Yesterday morning, and the night prior, my glasses would fog up completely just walking outside with them: serious humidity.
My dad is similar. He beats young guys all of the time in the 4.0 tennis division. He'll get killed in the first set, then he'll beat them the next two. Because the weather conditions are just so hot/humid, that his opponents fade like crazy. He *never* fades. It's incredible. lmao. I mean even when I was playing tennis with him, i'd be completely soaked, fading a bit, and he'd be 100% fine, no problem. He considers the first set a warm up usually. Sometimes his opponents actually retire too, because they are on the verge of heat stroke or something, wrecked. hah.
Quote
I know they had the Scranton marathon yesterday and it was wet, super humid and close to 80 degrees. So many people didn't finish or had to receive medical treatment even the top ranked woman didn't finish. The Kenyan who finished in 1st said it was one of the worst races he's ever ran. I think it's mostly the humidity, extremely draining and makes it difficult to breathe even when you're walking around. Can't imagine running distance in that sort of weather.
damn!! ya heat + humidity = the destroyer of runners.
i'm used to the humidity, having grown up in S.FLA my whole life. I think that's why you never see any TOP marathoners come down for the MIA marathon etc (there's probably also not enough money in it).. No one wants to look bad in the heat/humidity. You never see people breaking 15 minutes in 5k's either.. rarely do you see 16's.
it's funny how, around here, everyone comes out of their caves once it starts cooling off.. run/race season is like November through January, lmao! I mean elite marathoners, many of them, train at high altitude but, the humidity is low and it's cool.. I could have probably beat Kipchoge yesterday at this 5k
One thing I know, is once it cools off, I feel even better having fought through the summer heat etc.. usually get an enormous "boost" once the conditions are nearly optimal.
Quote
That's some major weight loss in 6 hours for sure. Sometimes, and I don't know if this was the case with you, I feel like the anxiety before competitions makes our bodies work harder and possibly burn more energy/ hold less water. Maybe and more probable that's some major bro- science on my part lol.
definitely man.. the uncontrollable "nerves/excitement", makes me drop more water and empty out my GI (a nice way of putting it).
for as far back as i can remember, i've always had to go to the bathroom way too much, before any competition, whether it was basketball, boxing, running, important dunk sessions etc. I embrace the "nerves" side of it, I recognize i'm much more powerful, explosive, focused, amp'd up etc. I hate the bathroom side of it. HEH!!
also, when i go for those long walks in the hot sun, i'm usually bundled up (long sleeve shirt, high socks, sun blocking hat, even a thick sweat shirt many times).. people must think i'm nuts.
just saw this on the race i'm signing up for:
Quote
Heat Warning: Temperatures/humidity can be high in South
Florida. Participants should drink plenty of fluids (non-alcoholic)
for 48 hours prior to, during and upon finishing the race. Beware
of heat-injury symptoms (dizziness, no sweating, nausea, cramps,
redness, incoherent speech and thoughts). Seek immediate
assistance if symptoms occur. Wear loose, light-colored clothing
lul.
peace!!!
7825
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 09, 2017, 11:51:54 am »
quick log, yesterday:
10/08/2017
bw = 142
- after several trips to bathroom
-
bw before bed = 145
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great
wakeup = 5 AM
- 4:15 AM, but, tried to go back to sleep, got in 15-30 more minutes or so
diet:
05:00 AM: black coffee (pre-made) drink (250 mg caffeine), quarter watermelon, piece of sour dough toasted to ease my stomach
06:45 AM: warmup + 5k race
07:30 AM: rxbar, sweet green tea
09:00 AM: whole foods breakfast! bacon egg & cheese, chocolate muffin, very berry smoothie with whey protein
11:00 AM: watermelon juice
12:00 PM: pink coconut water, protein bar
03:00 PM: 2 hour nap
05:00 PM: coconut water
07:30 PM: workout: light speed
09:30 PM: 2 x 2% milk, coconut water, banana
10:30 PM: turkey burger on sour dough bread, avocado, water w/ lemon
long day.
photos: in previous posts
race: Parkland Dash 5k Race: 1st overall - "defended my title" (lmfao): 5k @ 20:14, splits: 5:54, 6:19, 7:04 - felt great early on, started abdominal cramping at ~1.3 mi, shut it down completely at mile 2 to avoid death-cramping.
- 7 AM
- https://www.strava.com/activities/1220969210
happy with it. first 5k race in like 8 months, first hard 3 mile effort since coming back from injury. First ~5:54 was really comfortable/easy, felt great. Didn't look at my watch at all so, had no idea what my pacing was like, but was in the lead for 5k the entire way - lost the lead at ~1.4 mi to someone running the 5 mile race, but he kept going & we parted ways (change of course) at 1.5 miles anyway.
humidity was insane. some pretty fast kids out there too. great race course, love this one. They also fixed the "turnaround point" for 5k vs 5 miler, it was way better than last year where I got messed up. This time they had a guy on a bike who sorted everyone out.
good cadence early on .. pretty steady. increased it a bit when i felt someone coming up on me. eventually it dropped under 180 when I started shutting it down, as low as 170 or so when i was going my slowest.
included some of my warmup intervals, body felt really good. easily hitting sub 5 pace, so legs felt normal, nice & light/fast.
workout: frequency hopping: (very light 1 mile run, walk ~400m, kinda hard 370m, walk ~400m) x 4 sets: 370's @ {1:11/5:10mm, 1:07/4:57mm, 1:06/4:52mm, 1:04/4:44mm}, road surface sidewalk in park
- 7:30 PM
- https://www.strava.com/activities/1221852422/overview
speed felt very good. loved this workout. love hitting the faster paces.
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)]
- 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)]
- FORMAT: (day, total speed interval distance in meters)
- total: 10280m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
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)]
- FORMAT: (day, wakeup time, hours slept)
10/08/2017
bw = 142
- after several trips to bathroom
-
bw before bed = 145
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great
wakeup = 5 AM
- 4:15 AM, but, tried to go back to sleep, got in 15-30 more minutes or so
diet:
05:00 AM: black coffee (pre-made) drink (250 mg caffeine), quarter watermelon, piece of sour dough toasted to ease my stomach
06:45 AM: warmup + 5k race
07:30 AM: rxbar, sweet green tea
09:00 AM: whole foods breakfast! bacon egg & cheese, chocolate muffin, very berry smoothie with whey protein
11:00 AM: watermelon juice
12:00 PM: pink coconut water, protein bar
03:00 PM: 2 hour nap
05:00 PM: coconut water
07:30 PM: workout: light speed
09:30 PM: 2 x 2% milk, coconut water, banana
10:30 PM: turkey burger on sour dough bread, avocado, water w/ lemon
long day.
photos: in previous posts
race: Parkland Dash 5k Race: 1st overall - "defended my title" (lmfao): 5k @ 20:14, splits: 5:54, 6:19, 7:04 - felt great early on, started abdominal cramping at ~1.3 mi, shut it down completely at mile 2 to avoid death-cramping.
- 7 AM
- https://www.strava.com/activities/1220969210
happy with it. first 5k race in like 8 months, first hard 3 mile effort since coming back from injury. First ~5:54 was really comfortable/easy, felt great. Didn't look at my watch at all so, had no idea what my pacing was like, but was in the lead for 5k the entire way - lost the lead at ~1.4 mi to someone running the 5 mile race, but he kept going & we parted ways (change of course) at 1.5 miles anyway.
humidity was insane. some pretty fast kids out there too. great race course, love this one. They also fixed the "turnaround point" for 5k vs 5 miler, it was way better than last year where I got messed up. This time they had a guy on a bike who sorted everyone out.
good cadence early on .. pretty steady. increased it a bit when i felt someone coming up on me. eventually it dropped under 180 when I started shutting it down, as low as 170 or so when i was going my slowest.
included some of my warmup intervals, body felt really good. easily hitting sub 5 pace, so legs felt normal, nice & light/fast.
workout: frequency hopping: (very light 1 mile run, walk ~400m, kinda hard 370m, walk ~400m) x 4 sets: 370's @ {1:11/5:10mm, 1:07/4:57mm, 1:06/4:52mm, 1:04/4:44mm}, road surface sidewalk in park
- 7:30 PM
- https://www.strava.com/activities/1221852422/overview
speed felt very good. loved this workout. love hitting the faster paces.
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)]
- 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)]
- FORMAT: (day, total speed interval distance in meters)
- total: 10280m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
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)]
- FORMAT: (day, wakeup time, hours slept)
7826
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2017, 11:20:40 pm »
didn't journal properly today, will do it tomorrow.
but was 142 this morning lmao. "physique update" today, that's 144. ~148 right now with tons of water in me. Crazy though, last night I was 145 or so, then 142 in the morning, with only ~6 hours sleep.
but was 142 this morning lmao. "physique update" today, that's 144. ~148 right now with tons of water in me. Crazy though, last night I was 145 or so, then 142 in the morning, with only ~6 hours sleep.
7827
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 08, 2017, 03:59:54 pm »
that kingfisher tho.
7828
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2017, 03:40:15 pm »- run 4km in 20:35
walked the first ~150m, then pace was right at 5:00/km despite trying deliberately to take it easy.
- walk 400m
- stretch
nice!!
Quote
was in the mountains for the last few days, warmed up and stretched a bit in the mornings but otherwise work was flat-out: visiting local community groups all day and catching up on normal stuff all night. really stressed out. also my gf is pissed at me for reasons which she will not elaborate, which ordinarily i would be much better able to deal with but which right now is just making me frustrated. trying to figure out what to do with the frustration, where to channel it. i am, generally speaking, a very emotionally stable and self-contained person. i have deep reserves of patience for myself and for other people. it's weird for them to have been whittled so far down.
damn that's weird as hell about the gf.. :/
kinda related, when I was doing my "recovery" walk yesterday, my mind was thinking about crap I didn't want it to think about, just random political b.s.. probably was walking too slow, when I walk faster it clears more. Anyway, I had on a long sleeve but for some reason after a while I rolled down my sleeve so I could see my forearms, clenched my fist lightly until I could see some veins, and just imagined my thoughts exiting my body. Actually seemed to help.. But I also thought, this is kind of weird, almost feels like a "cutter" thing, but without the cutting.
I guess i've really come to hate stress & all of the ridiculous shit in the world.. Figuring out what helps to tune it out on demand, is becoming more important to me. With running and intense walking etc, I think it helps me tune out, by tuning in to those efforts. I mean initially I could think about garbage, but as time goes on it just all seems to go blank.. That's actually a side effect that I really enjoy. Really helps when you have the time too though I guess, i'm lucky right now with that.
peace dude!@$!@
7829
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2017, 02:54:34 pm »
searching for third party photos/video of the race.
found one of me in the back doing who knows what, lmao. calves/lower legs are so thin.
will just update this if i find any third party stuff.
found one of me in the back doing who knows what, lmao. calves/lower legs are so thin.
will just update this if i find any third party stuff.
7830
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2017, 01:31:51 pm »Good stuff bro! What's your pb and what time did you finish this race in last year?
y0! thanks alot man!!!
here's an actual link to it & the journal entry:
https://www.strava.com/activities/753546579/overview
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126171/#msg126171
funny, very similar splits except for the third mile. 2016 vs 2017:
- prep training: "tons of hard 5k's and 2 5k races" vs "no 5k's and no races"
- mile 1: 5:49 vs 5:54 (+6s)
- mile 2: 6:19 vs 6:19 (0s)
- mile 3: 6:04 vs 7:04 (+60s)
- 0.1: sprint vs trot
- LMAO.
Last year I ran like ~19:48 official or something, but I ran 3.3 miles not 3.1, because of a course screw up. So was more like low 19's. This year was 20:14, so WAY slower.
Here's the differences though:
- Last year: it happened on October 23, not Oct 8, and it was apparently very cool and I "didn't sweat at all"
Quote
Also ... I didn't sweat at all. LOLOL. Was nice and cool (sub 70 F).
- This year: I was completely soaked from head to toe, with water coming out of my feet. It was 80+ with ~93+% humidity. Everyone was absolutely drenched.
- Last year: I didn't cramp
- This year: I cramped at ~1.3 miles or so
- Last year: I was in a real race with someone next to me from 1.5 to 3.1 and sprinted at the end.
- This year: I literally didn't see anyone behind me, any time I looked, though they definitely gained on me by the end. I completely shut it down the last 1.1 miles.
This year as I approached the finish line, some guy said, "great job, and yeah just walk it in" LMFAO. Last year it was a race sprint to the finish with everyone cheering/going nuts, haha.
So, a completely different race/situation.
My PB is ~18:12 watch, ~18:22 official.
anyway nice question, lead to some nice "analysis".. This is why journaling is great
peace!!