Author Topic: ADARQ's journal  (Read 718478 times)

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adarqui

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Re: ADARQ's journal
« Reply #7545 on: November 19, 2017, 02:18:40 pm »
0
This morning, nearly 136 .. getting kinda insane. Looking much leaner lately, but still not crazy shredded yet.


adarqui

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Re: ADARQ's journal
« Reply #7546 on: November 19, 2017, 02:25:02 pm »
+1
Went to the Flanigan's Rockin Rib Run 10k today, but just to spectate & absorb some eliteness.

Got some really cool shots & witnessed a world record .. Kevin Castille got a 10km road world record in the 45-49 age group, hit 29:51 (4:49 pace). Guy who won it hit 29:21 (4:44 pace)

Castille almost didn't make it.. He was completely destroyed. Legs were collapsing. Here he is afterwards:



Here's a few more clips.

When I first got there.. I actually love this shot:



The initial pack @ ~0.5 mi:



The pack dwindled down to 4 @ ~2.5 mi:



The pack dwindled down to 2 @ ~5 mi:



And finally, Tommy Curtin winning it out in the end, on his way to a 29:21 (4:44 pace):



Check these times for the top 5 male/female athletes .. This is a FAST race for South Florida:



peace!!

adarqui

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Re: ADARQ's journal
« Reply #7547 on: November 19, 2017, 07:28:08 pm »
+1
rest day.



11/19/2017

bw = 137
bw before bed last night = 142
soreness = none
aches/injuries = top of left foot slightly, right tib ant & left ham tendon as the day went on
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great

wakeup = 5 AM

log:
05:05 AM: food: black tea, strawberries
- lol
06:30 AM: workout: walking/running around a 10k race course taking photos and videos, lmao
09:00 AM: food: whole foods: berry smoothie, chocolate chocolate-chip muffin
10:00 AM: food: coconut water
03:00 PM: workout: bw
- 3-sec paused dead hang neutral grip pullups: BW x 10
- full dips: BW x 12
- standing single leg raises: x 45 (before I felt tired PR) :personal-record:
- standing single leg abductions: x 45 (before I felt tired PR) :personal-record:
- standing single leg RDL’s: x 20
03:30 PM: food: 2 x coconut water, huge spinach salad (14 oz) with olive oil + pink sea salt + black pepper + lemon dressing, avocado, cucumber, 2 x olive sour dough bread, orange chicken
05:00 PM: stretch: during dog walk: quads, hamstrings
07:30 PM: stretch: soleus during dishes, everything
08:00 PM: food: non-dairy blueberry cashew kefir, water




stretch:
05:00 PM: stretch: during dog walk: quads, hamstrings
07:30 PM: stretch: soleus during dishes, everything


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




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)]
- 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"),(19,"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")]
- 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")]
- 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")]
- 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")]
- 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),(19,05:00AM,6)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7548 on: November 20, 2017, 01:10:14 pm »
0
last hard training day (morning session) before thursday's turkey trot 5k (11/25): complete!

time to go crazy light/rest/recover.



11/20/2017

bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = left hamstring tendon slightly
cramping = very slight during my last 800m
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great

wakeup = 5 AM

log:
05:05 AM: food: pre-made coffee drink (kona caramel), 3 x grapefruit, avocado
06:30 AM: workout: morning speed, last hard training session this wk b4 two 5k races: 2 x ~850m @ mile specific = {2:36.4/4:57, 2:41.7/5:08}, 4 x ~800m @ 5k specific = {2:43.6, 2:46.4, 2:50, 2:43.6}, 8 x ~100m @ {mid to low 4's , max 16.6 mph}, great session w/ Mitchell
08:30 AM: workout: bw
- 5+sec dead hang ng pullups: BW x 9
- full dips: BW x 12  :wowthatwasnutswtf:
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
09:00 AM: food: non-dairy blueberry cashew kefir, coconut water
12:00 PM: food: sauteed yam & chicken in olive oil/pink sea salt/black pepper, avocado, 3 x small pieces of olive sourdough, sweet green tea
02:00 PM: food: coconut water
03:00 PM: workout: bw
- 3-5+sec dead hang pullups: BW x 9
- full pushups: BW x 25
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg RDL's: x 20
04:00 PM: food: water
05:30 PM: food: coconut water
06:30 PM: workout: very light evening run, I LOVE GRASS, no watch: 3 road miles @ 9:XX, 5 grass miles @ 11:XX
09:00 PM: food: huge spinach salad with olive oil/pink sea salt/black pepper/apple cider vinegar, avocado, carrots, cucumber, strawberries, crispy orange chicken, vanilla almond milk, non-dairy strawberry cashew kefir

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



morning speed, last hard training session this wk b4 two 5k races: 2 x ~850m @ mile specific = {2:36.4/4:57, 2:41.7/5:08}, 4 x ~800m @ 5k specific = {2:43.6, 2:46.4, 2:50, 2:43.6}, 8 x ~100m @ {mid to low 4's , max 16.6 mph}, great session w/ Mitchell
- https://www.strava.com/activities/1283304511

Last hard session before 5k races on the 23rd and 25th! Those are usually VERY FAST races (15:XX-16:XX for #1). Looking to hang with whoever for 2 miles.

Feel really good lately.. kinda ridiculous. Happy to see I hit 16.6 mph. Haven't hit that kind of speed for a while.. and it was a hard 100 but with running form lmfao.

No speed double today.. Tonight will be light, tmw will be light/light, and wednesday may be complete rest/recovery.







That is a great session! Felt amazing today, 99.9% sure I could have hit a sub 5 mile today if I wanted too. The rest of the work (5k) got a bit tougher which is funny, quads just felt it a bit.. Maybe some residue from Saturday's 5k.

Finally, hitting 16.6 mph at the end was pretty awesome.. Fastest of the month. Honestly thought I hit 17 mph lmfao, was very fast for how easy it was.

BOOM!!


workout: very light evening run, I LOVE GRASS, no watch: 3 road miles @ 9:XX, 5 grass miles @ 11:XX
- https://www.strava.com/activities/1284006556

<3

i'd like to turn my ~5 miles of grass into ~8-10 heh!





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

LBSS

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Re: ADARQ's journal
« Reply #7549 on: November 21, 2017, 12:48:58 am »
+1
super interested to follow your food experimentation results. tbh it freaks me out a little for you to be (1) so lean and (2) so preoccupied with controlling your diet. the "anorexia" part of "athletic anorexia" always made me a bit nervous.

on the other hand, the only people on here with "elite" training volumes are you and kf. you're also the three most diet-controlled. perhaps not a coincidence.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7550 on: November 21, 2017, 06:22:50 am »
+1
super interested to follow your food experimentation results.

hah cool.

Quote
tbh it freaks me out a little for you to be (1) so lean and (2) so preoccupied with controlling your diet. the "anorexia" part of "athletic anorexia" always made me a bit nervous.

understandable.. but the "anorexia" part is more of a bad joke.

"Definition of anorexia nervosa :a serious disorder in eating behavior primarily of young women in their teens and early twenties that is characterized especially by a pathological fear of weight gain leading to faulty eating patterns, malnutrition, and usually excessive weight loss"

So, "athletic anorexia" ticks off a few checkboxes, such as "fear of weight gain", BUT, it SHOULD NOT EVER check off the malnutrition & "faulty eating patterns" components. NEVER. EVER.

That's why the "anorexia" term is more of a joke, poking fun at the weight loss (some lean, mostly fat) and the desire to get as light as is "healthily" possible.

I log my diet for a few reasons. The first is so I can learn from it, which I have on several occasions, ie why i've cut out dairy (again) recently and feel great by doing so, or my pre-race day fajita meal experiment etc. The second reason, is to also demonstrate that I DO NOT UNDEREAT. When people eventually see the "result" of my mileage, diet, etc, they may think i'm restricting food intake via faulty eating patterns, malnutrition etc. But since i'm logging my diet & taking photos of various meals, at least in my opinion, I feel like I eat very well. I don't ever think, "man I am not eating good". It's the exact opposite, I often think, "man I am eating so clean it's ridiculous wtf!".

The last thing is, at least at my age: I don't think I could hit my goals if I underate. I don't feel fast or recover properly if I eat bad, or don't eat enough. On the flip side though, if I eat way too much, it can have me feeling slow, heavy, tired etc. So eating just a bit over enough food, and making sure it's very healthy food/meals/liquids etc, is key.

I spoke to someone recently who is trying to lean out.. This person told me they were going to skip breakfast and lunch. My first reaction was DON'T. This person also doesn't know about the "AA" phrase, so their ideas are just unfortunately normal in most people trying to lose fat. If this person wanted to eat one big meal, that being dinner, skipping breakfast/lunch is a horrible idea - one MUST eat for athletics that's for sure.

Quote
on the other hand, the only people on here with "elite" training volumes are you and kf. you're also the three most diet-controlled. perhaps not a coincidence.

Interesting point.

I think it's definitely part of the process. I mean, even KF has "fear of weight gain" at some point & he's a monster, but so do elite athletes of every level. So I think dialing in the diet like that is a key component, because you don't want your body going up/down & all over the place when you're trying to attack your training sessions. Like one day you're bloated, the other day you're lacking energy, the other day you feel great etc. At some point, for me specifically, that gets extremely annoying & a switch just flips in my head, time to figure everything out, log it, learn from it, stay very focused/discipline with it etc.

As for me, I don't think I could get the volume i'm getting in, if I paid no attention to diet. Because I wouldn't be able to recover properly AND there's so many things that I was eating, which can ruin my running. It's such a horrible feeling to want to get some great training in, and just feel like crap, or cramp, etc. Want to just feel 100% and be able to do whatever I want.

My new obsession is to become an elite runner, by maybe age 38 or so .. it's naive & funny, but I also think it's truly possible, because i'm a bit of a nutbag. Means I need to pay even more attention to all of the variables & put everything together, way less room for error now. Also need to stay healthy. AELS AETS AERS. :D

peace man!!!

Mutumbo000

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Re: ADARQ's journal
« Reply #7551 on: November 21, 2017, 06:44:35 am »
+1
I love your dedication. I always feel bad writing such short replies when you literally write paragraphs but I completely agree with you diet wise. You track your nutrition similar to how bodybuilders track their calories and protein/carbs/fat.



I'd love to see you running a 16.x 5km!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: ADARQ's journal
« Reply #7552 on: November 21, 2017, 07:27:54 am »
+2
word, all that makes sense.

the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7553 on: November 21, 2017, 12:18:15 pm »
0
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 :D

Quote
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.

Quote
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!

Quote
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!!!

adarqui

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Re: ADARQ's journal
« Reply #7554 on: November 21, 2017, 12:27:22 pm »
0
word, all that makes sense.

nice!!

Quote
the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.

https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

Whoa that's kinda crazy, and ya definitely flying.. If I stay healthy, i'll get that for sure, especially the 4:40 mile. I mention health alot, because it's still #1 on my mind. If I can stay dedicated & focused, while also remaining healthy, I really feel i'm capable of some crazy running performances, 1000x crazier relative to what I achieved with dunking (vert). I've found my home with this running stuff.. my body isn't "trying to revert" like it was with dunking. With running, I feel like I can just "fully express my genetics", versus trying to "defy my genetics". It's such a different feeling..

it's kinda crazy how the 65-69 standard 200m is faster than me right now.. lmfao.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7555 on: November 21, 2017, 12:31:16 pm »
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Some nice shots of the elites from the 10k on sunday:









guy who won it, has on endorphin v2's :D


adarqui

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Re: ADARQ's journal
« Reply #7556 on: November 21, 2017, 12:56:18 pm »
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hahah the flanigan's guy, he was there.. guess it makes sense, it's the Flanigan's Rockin` Rib 10k lmao.







i'm in the FAR background taking a video standing on the road............. lulz.


adarqui

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Re: ADARQ's journal
« Reply #7557 on: November 21, 2017, 01:09:58 pm »
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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! :D 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)

adarqui

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Re: ADARQ's journal
« Reply #7558 on: November 21, 2017, 01:45:19 pm »
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RACE STRATEGY FOR 11/23/2017 Tamarac Turkey Trot 5k!!!!

Strategy: go hard as possible for 2 miles. done.

:ninja: :ibrunning: :ninja:

2016's results:

https://www.strava.com/activities/784300760/overview
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127150/#msg127150
- 18:29
- splits: 5:21, 6:04, 6:21, no sprint finish

2017 goal:
- splits: mile 1 = HARD, mile 2 = HARD, mile 3 = sub 6 if possible, sprint finish.

So, if it's anything like last year, that's going to be:
- splits: 5:1X, 5:2X, 5:5X, sprint finish

Again this is a winning strategy. If I achieve #1 (hard 2 miles, staying with leaders), then i'm basically in #3 contention even if I run a crappy 3rd mile. Top 3 would be amazing, but not even considering it.

2016 top 3:
- #1 = 16:25 / 5:17 per mile
- #2 = 16:38 / 5:22 per mile
- #3 = 17:16 / 5:35 per mile

Here's the #3 guy's splits from last year:

17:16 / 5:34 per mile @ 5:28, 5:39, 5:34, sprint finish (4:49 pace).

I remember him passing me a little after the first mile :D



Here's 2015, as you can see it was even faster, 16:00 5k winner, right at that master's cut off :D

http://www.splitsecondtiming.com/results/2015/tamarac2015.php




whatever.. 2017.. bring it. :ibrunning: :ibsquatting: :ibjumping: :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #7559 on: November 21, 2017, 03:56:03 pm »
+2
Just by reading 'Go hard 2 miles' I'm running out of breath. Good luck with that  :highfive:.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/