Author Topic: ADARQ's journal  (Read 694634 times)

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Coges

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Re: ADARQ's journal
« Reply #6675 on: September 07, 2016, 07:46:27 pm »
+1
That's a great idea to metronome your cadence. I've heard cadence is everything when it comes to running.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #6676 on: September 07, 2016, 10:02:25 pm »
+2
That's a great idea to metronome your cadence.

ya i've read about people doing it .. so figured i'd give it a try. It definitely makes sense from a logical standpoint. After utilizing it a few times, it might be the best training tool for someone struggling with pace (like myself). When you find yourself able to keep up with your target cadence for a bit, then see it slowly drift off as you get tired/further into the run, it brings alot of things to light. Basically, once I can sustain 180 SPM for a 5k, consistently, I think i'll bump up from beginner to intermediate runner. That's perhaps the most important thing i'm trying to focus on right now.



Quote
I've heard cadence is everything when it comes to running.

the IDEAL cadence is up to debate but .. if your cadence if flopping all over the place like mine (which indicates pacing problems), then ya, it's definitely #1.

so glad i'm utilizing it now. I plan to utilize it for every morning run tbh..

pc!

adarqui

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Re: ADARQ's journal
« Reply #6677 on: September 08, 2016, 05:13:25 pm »
0
updating through the day.


consistency consistency .. consistency.



09/08/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11:30 PM
wakeup = 7:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

7:30 AM

- grape fruit juice
- 1 oz coffee concentrate



Session: Morning

9 AM
- 88 F i think
- metronome @ 180 SPM (180 BPM)
- saucony shay XC4's like usual

run: 3.12 mi in 20:53
- 5k: 20:44
- splits: 6:09, 7:00, 6:56, rest: ~6:12
- pace: 6:41 min/mi

warmup felt good .. died in mile 2.

light stretching:
- hamstrings / glutes



Food

9:30 AM

- 2% milk



Food

1 PM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 3 x plain cheese pizza
- 2 x estiva pizza
- a few pieces of bread + pesto
- small piece of calzone
- pre-made suja beet juice drink







Food

6:40 PM

- beet juice


was going to run at 7 but, holding off until 7:15-7:30 i think.. to let the beet juice settle in.


Just found out there's a 5k pretty close by on Saturday .. a 9/11 remembrance 5k. Thinking about doing it.. Have to make a decision tonight. I'm leaning towards doing it with low expectations :F



Session: Evening

7:30 PM

mile repeats x 3:
- 0.5 mi walk, 1 mi run x 3
- this is the first time i've done mile repeats in a loooong time ..
- the first mile run was the best overall, mostly under 6 min/mi
- the third mile run had the best finish
- third mile I had toes up mostly - feels so much better/stronger with toes up, but time wasn't better than the first run -> but legs were also more tired.. anyway, with toes up, it allows me to sprint better ... so that's what helped me finish the stronger on that third run.. just hope my calves aren't sore because of it.



the lowest dip in all of those is a sharp curve as usual.. regardless, the slope of these runs is pissing me off.. i'm just not trying hard enough to hold the same pace throughout.

light stretching:
- hamstrings/quads



Food

8:30 PM

- 2% milk
- blueberry suja drink



Food

9:30 PM

- 2 x 2% milk
- vegan fudge brownie
- rice pudding (omg love rice pudding)

maxent

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Re: ADARQ's journal
« Reply #6678 on: September 09, 2016, 02:13:46 am »
+1
consistency consistency .. consistency.

gold! hey i was looking for the forum feedback thread, not sure where it is haha but i was wondering if we could eventually get https access to the forum. woudl be nice.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

adarqui

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Re: ADARQ's journal
« Reply #6679 on: September 09, 2016, 05:06:13 pm »
0
consistency consistency .. consistency.

gold! hey i was looking for the forum feedback thread, not sure where it is haha but i was wondering if we could eventually get https access to the forum. woudl be nice.

i actually had SSL with a self-signed cert for a long time .. no one ever used https though hah. I recently made 443 go to the test app. I'll look into it this weekend.

Even if I enable SSL, I need to get an actual cert at some point..

the "new site" (eh, whenever that happens) is going to be HTTPS only.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6680 on: September 09, 2016, 05:22:46 pm »
+1
updating through the day.


consistency consistency .. consistency.



09/09/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6.5 hours
last night fell asleep: ~11:30 PM
wakeup = 6 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly (but better than yesterday), calves barely
aches = none
injuries = left hamstring slightly, AH(2)
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

6:15 AM

- beet juice
- green tea
- 2 x wheat bread with butter



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 2 x estiva pizza
- a few pieces of bread + pesto
- green tea
- 2% milk

salad made me feel alot better .. love this meal.



Food

4 PM

- 4 x banana
- suja beet juice drink
- propel
- mounds bar



Food

8 PM

- 2% milk
- beet + tart cherry juice
- 3 x estiva pizza (leftover, still so good)
- small bits of bread with garlic pesto



:ibrunning:

i signed up for that 5k tomorrow, so I figured i'd rest today and give my left hamstring a good day of recovery. it should help it alot.

my race strategy tomorrow (i think) will just be to try and keep up with the fastest people for as long as possible.. don't care about my overall 5k time as much. So I figure if I do that, I might have a chance at PR'n my 1 mile or 12-minute test .. which would be cool -> and if I PR my 12-minute distance, I should have a chance at PR'n my 5k.. but not going to think about that third mile until i'm in it.

1. try and keep up with leader
2. if that fails, keep up with the next fastest leader
3. and so on..

At the last 5k where I ran ~19:26, I tried keeping up with them only for a little bit then I backed off because I wanted sub 20.. so now since I don't care about sub 20, it could be kind of cool.. I'm sure there will be at least 1 person there who can average sub 6 miles sooo...

I have to wake up around 5:30 AM i think.... eek. But, at least i've been waking up earlier lately.. If I wasn't waking up as early as I have been, I wouldn't have signed up at all for this 5k.

reminder:
1. 5:30 AM
2. 2 x coffee, beet juice (some water after), banana
3. contrast shower
4. leave by 6:10 AM
5. suja spicy drink throughout
6. bib + warmup
7. after starting GPS watch, change it to "time" so I don't see pace/distance etc.


and.. just some owls I see every day when I walk my dogs:



pc

adarqui

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Re: ADARQ's journal
« Reply #6681 on: September 10, 2016, 10:29:56 am »
+8
o snap.. :personal-record:

finally placed top 3 overall - 3rd place.. albeit, not the fastest competition but the two guys who finished 1st and 2nd are pretty fast. i've seen them in all of the other races i've been in.

remember my race strategy? to follow the fastest guys for as long as possible.. well, I got thrown off a bit because: I was leading for about 1.5 miles ... LMFAO

the craziest thing was mile 1... it felt like I was running a 7+ minute mile.. I was just coasting, relaxed, no problem whatsoever .. I was looking behind me on occasion, hearing people breathe etc.. I was just 100% fine.. and somehow that was my fastest mile AND sub 6 (~5:59).

^^ I think that shows that my power has DRASTICALLY improved... that's a very good sign IMHO. If there was someone ahead of me pushing the pace, I bet I could have kept up with him/them pretty good, because my legs felt CRAZY powerful.

as usual, I tailed off a bit around ~2 miles .. I sat back in mile 3 as I saw no one behind me at all, so I didn't see any risk of losing top 3 AND I didn't want to cramp like I normally do in these races.. I didn't have any cramps though, which was great. But it definitely was in my head.. so I just sat back and settled for third without really trying to push myself.. I was definitely tired hough i'm not saying I was fine like I was during mile 1.

I knew i'd be flying though because during my warmup runs, I was pacing low 5's so easily.. it's kind of like during an important jump/dunk session where your relaxed warmups you're just flying .. that's what it felt like.

as usual, I was the only one wearing XC flats from what I saw.


other:
- 81 F @ 79% huidity
- Heat index: ~85 F
- 7 AM start time



some data



oh i also "sprinted" at the very end .. first time ever doing that in a race.. so that's actually a big improvement.







I was 0.01 mi off of my 12-minute test PR of 1.96 .. which is absolutely amazing considering I wasn't pushing myself too hard.



basically, I held the front position for ~1.5 miles .. then was 2nd for ~0.75 miles, then the dude in 3rd overtook me. I should have tried to stay with him ... whatever.

pc!!

 :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:



also, when I was running on the way back .. on the other side I saw a dog running without a leash -> it was amazing.. my mind was blown. I definitely completely lost myself at that moment and just admired this dog.. since i'm such a big dog lover.

here's some pics of the dog (10 years old):





 :ibrunning: :wowthatwasnutswtf: :goodjobbro: :almostascoolasnyancat:

LBSS

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Re: ADARQ's journal
« Reply #6682 on: September 10, 2016, 11:10:36 am »
+1
 :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro:
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

adarqui

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Re: ADARQ's journal
« Reply #6683 on: September 10, 2016, 12:33:22 pm »
0
:goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro:

thanks bro!!!

also, one more thing I did today that i've never done before.. the entire run was using my midfoot form.. so, i didn't default back  to some nasty heel->toe form with lots of fatigue.

probably why I felt I ran this 5k much easier than my last 5k (which was ~19:29), but it was a grueling effort (while also cramping).. it just didn't feel like this one did.

my stride felt especially light until the ~2 mi mark.

pc!!!

seifullaah73

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Re: ADARQ's journal
« Reply #6684 on: September 10, 2016, 01:09:54 pm »
+1
damn man, beasting on them runs man
nice job

 :highfive:  :ibrunning:  :ibrunning:

#effortlessrunning
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/

adarqui

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Re: ADARQ's journal
« Reply #6685 on: September 10, 2016, 01:51:47 pm »
0
damn man, beasting on them runs man
nice job

 :highfive:  :ibrunning:  :ibrunning:

#effortlessrunning

thanks man!!

i'm going to be doing lots more mile repeats from now on .. time to try and get this power out & be able to hold it for 3.1 miles!

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6686 on: September 10, 2016, 04:36:54 pm »
+3
updating through the day.


consistency consistency .. consistency.



09/10/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6 hours
last night fell asleep: ~11:30 PM
wakeup = 5:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0



Food

5:40 AM

- beet + tart cherry juice
- 3 oz concentrated coffee
- banana



Session: Morning

7 AM

5k race:
- 19:39 on GPS watch
- 19:53 official
- 3rd place overall  :personal-record:
- more info here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895

a picture of me after the run:





Food

7:30 AM

- 2 x banana
- muscle milk
- free ^^



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, asiago cheese, stays pita chips, olive oil, 1 lemon
- green tea
- 2% milk



Nap

1:30 PM - 3 PM

passed out.. :F



Food

4 PM

- propel
- 2 x rice pudding (omg)
- a small bite of some boiled veggies i made for my mom .. came out amazing, wanted the whole thing lmao.



Food

6 PM

- 2% milk



TODO:

  • watch GGG/Kell Brook boxing!

- very fun fight to watch.
- props to brook for bringing it



Session: Evening

7:30 PM

light warmup runs to court
- 0.85 mi total, mixed in

light jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: max of ~10'4" going really light.. felt great
- R-SLRVJ: backboard touches
- man legs felt awesome.. but, felt it in my heel SLIGHTLY.. so not pushing it.
- i really enjoy submax jumping, lmao

mile repeats:
- WAY BETTER than expected!!  :ibrunning: :wowthatwasnutswtf:
- mile 1: 5:49
- mile 2: 6:08
- mile 3: 6:22 - really nice ~400m sprint at the end, getting to ~5:22 min/mi

damn!! surprised at how good i did on those repeats tonight.. repeated miles are grueling and mentally challenging, but seem to be really helping.. need to keep busting my ass.



Food

9:30 PM

- 2% milk



Food

10 PM

- 2% milk
- half of a brie & turkey sandwich
- half of a turkey & cheese wrap
- some chips
- jello



tomorrow morning is back to metronome running.. eek! but, i plan on trying to go very light tomorrow while maintaining cadence.. lighter (power-wise) than the previous mornings.

stuff seems to be going good lately.. need to make sure I stay consistent, don't get injured, and don't do anything stupid (which causes me to get injured).

pc!!!

 :ibrunning:



the champ wearing my third place metal lool.


adarqui

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Re: ADARQ's journal
« Reply #6687 on: September 11, 2016, 11:06:30 am »
0
apparently this happened at the 5k event yesterday:

http://coralspringstalk.com/child-slapped-by-woman-during-national-anthem-15481

Quote
A family alleges a woman slapped their child (mexican american) who didn’t place her hand over her heart during the National Anthem as well as accusing her of not being an American citizen while she volunteered at a City-sponsored 9/11 Remembrance race on Saturday.



updating through the day.


consistency consistency .. consistency.



09/11/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = tired
water = alot x 2
mosquito bites: 0



Food

7 AM

- orange juice
- banana



Session: Morning

8 AM
- heat index: 92 F
- metronome: 90 BPM (180 SPM)
- dead

run: 3.14 mi in 22:43
- 5k: 22:28
- splits: 6:49, 7:24, 7:34, rest: ~6:29

light stretching:
- hamstrings, quads, feet/toes



Food

9 AM

- 1.5 x 2% milk
- 0.5 x banana




Food

11:30 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- green tea
- 2% milk
- rice pudding



Food

2 PM

- 2% milk
- rice pudding
- propel



Food

7 PM
- had to hurry up the session because it was getting dark and I was running in an area with no lights.. thus can't see when it's dark
- sidewalk wet (from pouring rain an hour earlier), so had to be careful

really good warmup:
- 1 mile of walking, light runs, power skips, some dynamic stretches etc

mile run:
- ~5:50
- I got stung right under my eye 3/4ths of the way through.. something slammed onto my face and stung me then I killed it and kept going.. lol

~200m repeats with ~200m light jog recovery:
- 6 x
- everything under 5 min/mi
- felt really good, loved it
- going to start doing more of this stuff, which t0ddday basically recommended way back .. i think i have the guts for it now





Food

8 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- 1/2 of my brie & turkey sandwich
- stacys chips
- rice pudding

ran out of bananas.. fuq.



Food

10:30 PM

- propel



toes/toenails hurting .. trimmed them up. annoying. <-- felt alot better in the evening session, solid trim :F

might do submax jumps, a mile run, ~400m repeats tomorrow with ~400m jog recovery .. for my evening session.

no programming.. :(

pc!!

seifullaah73

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Re: ADARQ's journal
« Reply #6688 on: September 11, 2016, 08:05:28 pm »
+1
Do you still have the pains in your hips when you try squatting or extending your hips. I followed your advice and keeping it light on the hips and it is working well and hips feel good, but don't want to squats yet, as I know the hip pains will shout, as I can still feel the hip just waiting there to spring up on me if I try squatting or stretching my quads.

Another thing my coach recommended, which can be helpful for you, if you still have pains or are still rehabbing it is standing with your back against the wall, and lift your knee to your chest as high as you can and let go and try hold it there using your hip strength, do it for each leg for 2 sets, it is actually helpful and my hips feeling a lot better too.

pc
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/

adarqui

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Re: ADARQ's journal
« Reply #6689 on: September 12, 2016, 03:26:17 pm »
+2
updating through the day.


consistency consistency .. consistency.



09/12/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~10:45 PM
wakeup = 6 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6 AM

- orange juice
- banana



Session: Morning

7 AM
- heat index: ~90 F
- metronome: 180 BPM (180 SPM)
- rained while running, felt good

run: 3.16 mi in 22:02
- 5k: 21:40
- splits: 6:43, 7:10, 7:10, rest: ~5:56



look at how bad that is ^^ wtf is going on here.. though, I am getting better (consistency-wise) in these morning runs.. i'd like to see all 3 mile splits exactly the same (and under 7 min/mi). Initially they were each progressively much worse. Now the first one is good, then the 2nd/3rd fall off considerably.



Food

8 AM

- 2% milk
- propel



Food

9 AM

- whole chocolate milk @ whole foods

man this stuff is AMAZING.



Food

11:30 AM

- ~1 cup whole wheat couscous with stir fry potatos (1), carrots (1), garlic, kalamata olives, and a bunch of spices I bought (cayenne pepper, red jalapeno pepper, turmeric), a bunch of goat cheese
- beet + tart cherry juice
- 2% milk



Sleep

nap: 1:30 PM - 2 PM



Food

3 PM

- 2% milk
- 3 x banana
- almond joy



Session: Evening

8 PM

day got wrecked.. almost missed this session, had to cut it a little short.

speed work: total work: 3.96 mi in 34:08
- ~400m repeats with ~400m jog recovery
- 6 x ~low to mid 5 min/mi pace
- recovery jog: ~8-10 min/mi pace




really good session.. loved it.

 :ibrunning:



Food

8:40 PM

- 2% milk



Food

9 PM

- 3 x banana
- 2% milk
- ensure
- propel



Food

11:30 PM

- beet + tart cherry juice

tastes amazing right now for some reason..



wanted to cook red kidney beans tonight but time got destroyed.




throat is itchy .. and i've sneezed a few times. Hope i'm not getting sick. Though, it could be from the spices or something.

throat didn't bother me after ~4 PM or so.



look at this dufus in the blue shorts:








no calvez.





at least my shoes are beast.. now i need to start running faster in them for 3 mi :D