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adarqui

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Re: ADARQ's journal
« Reply #6705 on: September 20, 2016, 02:40:15 pm »
0
updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/20/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = both calves slightly (right more-so), hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana



Session: Morning

10 AM
- heat index: ~103 F
- hot

warmup: ~1.x mi of off and on light running until i break a good sweat

run: 1.3 mi in 10:02
- cramped up at ~400m .. then cramped up again at 1.3 mi
- bad run



Food

10:30 AM

- 2% milk



Food

11 AM

- green tea
- beet + tart cherry juice
- whole chocolate milk
- 1/2 of a egg & cheese sandwich on a bagel
- banana



Food

2 PM

- chicken taco
- beef taco
- some chips and salsa
- green tea



Session: Afternoon

4 PM

barefoot mile test: ~6:04
- middle toes on both feet lost some skin at the bottom

 :personal-record:



Food

4:30 PM

- green tea
- boost plus



Session: Evening

7 PM

run: intervals
- 9 x ~300m with ~300m light jog recovery






pretty good.. pretty much everything at ~55s .. some 54's.

all of the 0.1 mi stuff is really 0.18 mi (garmin connect lists it properly)



Food

8 PM

- 2 x 2% milk
- propel
- 1/2 turkey & brie sandwich



Food

10 PM

- 2% milk
- tart cherry juice
- propel




can't stop drinking juices.. so thirsty.. and just love milk. :F

pc!

adarqui

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Re: ADARQ's journal
« Reply #6706 on: September 20, 2016, 04:41:41 pm »
+2
i'm slightly stupid.. but i just wanted to do it. I wanted to see how fast I could run a mile barefoot ... but I also did it on concrete because honestly that's safer than grass around here - at least I know what i'm going to step on.

everything went great except for the middle toes on both feet, they both lost some skin on the bottom.





tbh ... went better than expected.. 6:04 with that big dip (going around that sharp curvy area where i always lose time), so pretty close to sub 6.

felt really good until the last ~200m or so, where I started to feel my middle toes that got wrecked.

the biggest thing I noticed was that it was hard for me to slow down AND my stride frequency was higher than normal.. I don't think stride frequency was the reason it was hard for me to slow down, I think it was probably the more prominent forefoot strike without shoes.

would have been absolutely awesome if my toes didn't lose this skin... or not, because, if they hadn't lost any skin, i might be tempted to do this more often.

HEHEHEHEHEEH

 :ninja: :uhhhfacepalm:




bunch of barefoot running links:



tape on toes........... nice!! if I try this again, i'll do that.

https://spikes.iaaf.org/post/meet-the-man-with-two-barefoot-world-records



also:

Quote
Problem: Blisters develop on the tips of the toes. Blisters on the tips of the toes is indicative of “pushing off”. Ideally, you should be lifting your foot off the ground, not pushing against the ground to propel you forward.

Read more at http://triathlete-europe.competitor.com/2011/02/02/barefoot-running-overcoming-common-problems#14KyQio1H4s6ZPyE.99



also:

https://xeroshoes.com/barefoot-running/the-important-barefoot-running-blister/

Quote
What changed? I know now that I was doing 3 things:

Overstriding (reaching out with my foot rather than placing it under — or closer to — my center of mass)
Pulling my foot towards me (which puts strain on the hamstring)
Pushing off with my foot with a slight “pawing back” motion (instead of placing my foot then lifting it off the ground)



also:

http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

adarqui

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Re: ADARQ's journal
« Reply #6707 on: September 21, 2016, 11:14:02 pm »
0
updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/21/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~12 AM
wakeup = 7 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7 AM

- 2% milk



Food

10 AM

- green tea
- beet + tart cherry juice
- 3 x eggs
- some stir fry potatoes with goat cheese
- 2 x banana



Session: Afternoon

1 PM

form recording:
- various paces: 7, 6:30, 6, 5:30, 5, 4:30, 4, 3:30
- max speed: ~17 mph
- took some 240 fps video of me running at various paces
- don't think i'm using my hips enough
- foot strike looks good though
- uploaded them but, they reverted to normal speed, might post a few tmw or smt



Food

1:30 PM

- whole chocolate milk



Nap

2 PM - 4 PM

- fuhhh!



Food

6 PM

- some banana bites




Session: Evening

7:30 PM

speed work: 5.2 mi in 1h:07m
- various distances mixed in, with walking and occasional MR double leg bounds
- actually hit my third best estimated 400m tonight without gunning for it -> probably due to using hips more
- focused on using my hips more: lots of glute and even more calf
- some of the fast runs felt REALLY GOOD




at ~3.4 - 4.0 mi i basically ran a fast KM too (low 5 min/mi pace for the most part).. felt SOOO good.

calves/hamstrings sore from that session already.

 :ibrunning: :ibrunning: :ibrunning:



Food

9 PM

- 2% milk



Food

- 2 x 2% milk
- 2 x propel
- beef + chili bean soup
- banana
- chicken taco
- beef taco




evening session was SOLID... had good power.. my technique change to keep a stiffer leg and use more hip seemed to really have me flying.. i've used this before but got away from it because I wasn't as comfortable with midfoot etc.. I think MAYBE now this might be a good road to take.. i feel sooooooooo much more glute using this technique.

adarqui

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Re: ADARQ's journal
« Reply #6708 on: September 22, 2016, 02:03:24 pm »
0
ooh snap my brooks came 4 days early.. i like em. light & fast feel..


note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/22/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~12 AM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly (left more-so), hamstrings slightly (left more-so)
aches = none
injuries = left index finger swolen slightly (odd), left old in-grown toenail injury slightly (maybe)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7 AM

- orange juice
- banana
- 1 oz x concentrate coffee



Food

9 AM

- banana



Session: Morning

10 AM
- heat index: ~95 F

warmup: 1 mi of misc stuff/light running

run: 3.14 mi in 24:02
- splits: 7:33, 7:46, 8:00, rest: ~5:06
- tired, just did an "easy run"



Food

11 AM

- 2% milk



Food

12 PM

- salad: 9 oz spinach, lemon, garlic, pita chips, mixed nuts, olive oil, asiago cheese
- beet + tart cherry juice
- 2 x green tea
- propel
- banana
- 1/2 dark chocolate (w/ sea salt) -> my favorite so far



* might take a nap.. tired af. very tired lately.. still not adapting to this morning ish.
- no nap



Food

6 PM

- banana
- propel
- banana bites



Session: Evening

7 PM
- shoes: new brooks mach 17's, breaking em` in

warmup:
- didn't feel too great, legs heavy, hard to get power

run: various
- 1k in 3:24 .. weak

run:
- 7 x ~225m repeats with ~225m jog recovery
- 3 x ~80m repeats with ~80m jog recovery
- hit a few ~37s's for the 225's, which is ~4:30 pace



need more power.................. should be running those even faster... easier..

i must be just so damn weak. lmao.



left hamstring pretty sore after this session

both calves sore



Food

9 PM

- 3 x 2% milk
- banana
- propel



Food

10 PM

- whole chocolate milk
- propel

adarqui

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Re: ADARQ's journal
« Reply #6709 on: September 23, 2016, 03:12:49 pm »
0
REST DAY.



note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/23/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~12 AM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly (left more-so), hamstrings slightly (left more-so)
aches = right hip flexor slightly (nooo!!!)
injuries = left index finger swolen slightly (odd), left old in-grown toenail injury slightly (maybe)
- still................ wtf?
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- 2% milk
- banana
- small piece of dark chocolate (sea salt - love this one)



Session: Stretching

11 AM

- lots of quad/hamstring stretching
- really good



Food

1 PM

- 5 x eggs
- small salad: spinach, greens, garlic, goat cheese, olive oil, balsamic, carrots
- green tea
- dark chocolate





Food

8 PM

- banana
- beet + tart cherry juice
- tomato / mozzarella sandwich
- chips & salsa
- a bunch of banana bites



Session: Stretching

10 PM - 11 PM

- lots of hamstring/quad stretching
- really good .. legs feel light/loose
- also some upper



Food

11:20 PM
- hungry

- banana
- 2% milk




my left hamstring & calf are pretty sore.................. fml.


my new brooks, lol:





someone linked me some running shorts.. then i saw some other stuff they have.. i've been wanting to get a new jersey, might get an ethiopean or kenyan one lmfao!!



http://www.boausa.com/mens-active-wear/mens-ethiopian-flag-styles.html





http://www.boausa.com/mens-active-wear/mens-kenyan-flag-styles.html

adarqui

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Re: ADARQ's journal
« Reply #6710 on: September 24, 2016, 05:12:45 pm »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/24/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~12 AM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly (left more-so), hamstrings slightly (left more-so)
aches = right hip flexor slightly (nooo!!!)
injuries = left index finger swolen slightly (odd), left old in-grown toenail injury slightly (maybe)
- still................ wtf?
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

- beet juice
- banana
- 3 oz coffee concentrate



Session: Morning

7 AM

run:
- 3.14 mi in 20:14
- 5k: 20:05
- splits: 6:13, 6:33, 6:43, ..
- felt pretty good, thought it was quicker than that though
- my best run according to strava on this 5k loop, apparently
- didn't look at watch, just tried to run decent



decent graph




Food

8 AM

- 2% milk
- green tea
- banana



Food

3 PM

- 1/2 of a turkey & brie sandwich
- beet + tart cherry juice
- a few banana bites
- 2% milk
- stacy's pita chips



Food

5 PM

- 2% milk
- almond joy
- propel
- a few banana bites



Session: Evening

6:30 PM

warmup:
- various light runs

~500m intervals:
- with ~500m jog recovery
- 4x
- the fastest was the one i ran mostly forefoot on
- everything was 5:25-5:40 pace
- these felt pretty good!

~100m repeats:
- with ~100m jog back recovery
- 4x
- 4:25-4:35 pace

cooldown:
- 0.7 mi



Food

8 PM

- 2% milk



Food

9:30 PM

- 2% milk
- propel
- banana
- mixed nuts
- stacy's pita chips
- tomato & mozzarella sandwich



Stretching

10 PM

- hamstrings/quads




left big toenail hurting but.. not like it did with the ingrown toenail.. seems like i might have an abrasion on the left side, near that area.. it's "whiter". shit is bugging me though. feh!!



didn't look at my pace (on my watch) at all today.. feels great. :D

 :ibrunning: :wowthatwasnutswtf:



pc!

adarqui

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Re: ADARQ's journal
« Reply #6711 on: September 25, 2016, 09:41:49 am »
+2
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/25/2016

goals:

- wakeup @ 5:30 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win







Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~12 AM
wakeup = 6 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly, left old in-grown toenail injury slightly (maybe - could just be skin issue)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

- beet + tart cherry juice
- banana
- 2 oz coffee concentrate



Session: Morning

7 AM
- heat index: 75 F  :wowthatwasnutswtf:
- hell ya!!
- edit: OH, also it was wet out.. so had to be careful.. a little slippery in lots of spots.

i'd like to run my morning 5k's hard, EVERY MORNING......
- it doesn't have to be 100% PR attempt but, should at least be hard (relaxed 100%) and not leave me feeling disappointed after
- i actually was breathing better/felt better/walked taller after finishing this morning's run then when i finish it in 22+ minutes.. because i guess when i run it so slow i also feel more 'down mentally'.

to run harder, i told myself this would be the last 5k i'm ever running.. so run it hard
- it worked.. in mile 2-3 when i started to fatigue mentally, i actually thought about that and picked the pace back up


run:
- 3.14 mi in 19:52
- 5k: 19:32
- splits: 6:03, 6:20, 6:30
- again losing too much time on miles 2 & 3
- bad finish but.. was kind of boxed in by people and couldn't run past them (roller bladers and people walking etc .. so just laid back)
- i ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.
- the fact that i'm able to run forefoot now without my calves dying is a very good sign.

according to strava:
- 2nd best 5k ever .. which is great considering I did it in training
- :ibrunning:



decent graph .. still wrecking my pace going around those sharp turns .. i did try to pick the pace back up though and accelerate more into those turns instead of slowing down from further out.






Food

8 AM

- 2% milk



Food

9 AM

- 2% milk
- beet + tart cherry juice
- green tea
- banana
- dark chocolate



Session: Stretching

11 AM

- lots of hamstring/quad
- legs feeling really good..
- right calf/achilles a LITTLE achy



Dumb

12:30 PM

- bumped my knee getting in my car so hard .. lmao
- it's fine but it hurt like a mfqr .. right on the tip of the patella tendon



Food

2 PM
- cheat meal sunday!!!

- brisket
- big serving of mac & cheese
- piece of bread
- chocolate chip cookie
- green tea



Nap

3:30 - 4:30 PM

- passed out and died
- drooled



Food

5 PM

- banana
- banana bites
- propel



Session: Evening

7 PM

warmup: mixed light runs to court
- feel heavy

jumps:
- submax
- L-SLRVJ: ~10'4"s
- R-SLRVJ: backboard touches
- felt ok

speed work:
- 3 x 0.72 mi (1160m) intervals with 2 minutes (standing-still) rest between
- splits: 4:00, 4:10, 4:20
- pace: 5:33, 5:51, 6:05
- felt weird doing standing-still rest, but i liked it
- this was tough.. happy about that first interval



^^ it's a very curvy path .. really tough.. so very happy about those times.


cooldown run:
- dead



Food

8 PM

- 2% milk



Food

9 PM

- beet + tart cherry juice
- 2% milk
- propel
- 1/4th turkey & cheese wrap
- some stacy's chips
- 3 x banana
- 1/4th dark chocolate bar



Session: Stretching

10 PM
- TODO

- hamstring/quad/calf




I NEED TO GO TO SLEEP EARLIER. I'd like to run before the sun comes up !@@$!@)$( dammit.

decent day..

FP

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Re: ADARQ's journal
« Reply #6712 on: September 25, 2016, 03:35:15 pm »
+1
Mmmmmmmmmmmm! Your last 2 5k's look great for training runs. I know it's cool to run in new places every time but you should try running a 5k around a track with a watch at least a few times, it might help you better pace yourself and break limits if you know how fast you completed every quarter mile. Also, no variations in ground level might help make your graphs easier to analyze.

Actually looked through some of your earlier workouts and damn. You've been getting a lot of shit done. Nice job
« Last Edit: September 25, 2016, 03:36:56 pm by Final Phenom »

adarqui

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Re: ADARQ's journal
« Reply #6713 on: September 25, 2016, 04:43:12 pm »
0
Mmmmmmmmmmmm! Your last 2 5k's look great for training runs. I know it's cool to run in new places every time but you should try running a 5k around a track with a watch at least a few times, it might help you better pace yourself and break limits if you know how fast you completed every quarter mile. Also, no variations in ground level might help make your graphs easier to analyze.

ya definitely, I agree.. I tried going to the track last week but for some reason the park was closed. I was thinking about trying to go tonight, but the weather might wreck it. Still might try tho.



Quote
Actually looked through some of your earlier workouts and damn. You've been getting a lot of shit done. Nice job

thanks man!

ya i'm trying to push myself alot harder now - I feel like I can.. so far so good.

I really need to figure out how to "run hard every morning", that's big on my TODO list.. That would be an enormous mental improvement. I need to be able to run hard even when I don't want to... similar to jumping good even when I feel like crap - I was still motivated to try and jump during crap sessions & i'd try to jump max nearly every session .... true max is a different story. But if I compare jumping to running, I used to push myself alot more during my jump sessions than I do with my running/speed sessions, and that's a big problem. It's definitely tougher mentally to run hard .... so I feel like I have an enormous room for improvement in "mental gains".

adarqui

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Re: ADARQ's journal
« Reply #6714 on: September 26, 2016, 08:53:52 am »
+2
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.



09/26/2016

goals:

- wakeup @ 5:30 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP







Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~11 PM
wakeup = 6.5 AM
bw = 152 lb.
- that cheat meal yesterday, is hanging out...  :ninja:
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee bump (from bumping it)
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6 AM

- beet + tart cherry juice
- banana
- 2 oz coffee concentrate



Session: Morning

6:30 AM
- heat index: 76 F  :wowthatwasnutswtf:
- hell ya!!

warmup:
- felt good

run: 3.12 mi in 19:22
- 5k: 19:16  :personal-record:
- splits: 5:54, 6:18, 6:29, rest: ~5:37
- 1.97 mi in 12-minutes  :personal-record:
- 3 mi in 18:36  :personal-record:
-- how did I not manage to hit sub 19 fml..
- again losing too much time on miles 2 & 3
- pace: 6:12 min/mi
- ran hard
- internal pacing (didn't look at my watch)
- strike: mostly forefoot for miles 1 & 2, mostly midfoot for mile 3.. mixed variations throughout.

:ibrunning:





need to make miles 1 & 2 the same....... instead of miles 2 & 3......  :ninja:




Food

8 AM

- 2% milk



Food

9 AM

- 2% milk
- beet + tart cherry juice
- green tea
- 3 x banana



Session: Stretching

11 AM

- lots of hamstring/quad
- light calves
- upper



Food

12 PM

- big spinach/mixed greens salad: garlic, mixed nuts, stacy's pita chips, asiago cheese, olive oil, lemon
- sweet green tea



Food

5 PM

- propel
- a few banana bites



Session: Evening

7 PM
- legs felt heavy, kinda tired

warmup

speed work:
- 8 x 400m with 1 minute standing rest
- wanted to hit everything at ~5:00 min/mi pace but failed ... brutal session
- splits:
1. 1:15
2. 1:20
3. 1:23
4. 1:20
5. 1:24
6. 1:23
7. 1:27
8. 1:21





Food

8 PM

- 2% milk



Food

9 PM

- 2% milk
- propel
- 1/4th turkey and cheese wrap
- 1/2 beef & chili bean soup
- some stacy's pita chips
- some crackers
- small piece of dark chocolate
- 3 x banana



Stretching

10 PM

- light stretching: hamstrings, calves, quads




need to make sure I don't overstretch... right knee hurt for a little bit a while after my earlier stretching session.

calves very tight right now.

Leonel

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Re: ADARQ's journal
« Reply #6715 on: September 26, 2016, 10:46:29 am »
+1
 :wowthatwasnutswtf:  :highfive: :personal-record: :personal-record:
That change in mindset really seemed to help you very quickly. Congrats on this PR!

Had this "mental barrier" today with my squats... even before completing the sets I knew that I'm not gonna be able to hit the amount of weight & reps I wanted to and this definitely subconsciously affected my effort during those sets. Need to change this!

adarqui

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Re: ADARQ's journal
« Reply #6716 on: September 26, 2016, 02:35:42 pm »
0
:wowthatwasnutswtf:  :highfive: :personal-record: :personal-record:
That change in mindset really seemed to help you very quickly. Congrats on this PR!

thanks alot man!!

ya man so much of this stuff is mental. i feel like I personally have way more improvement to be achieved from mental gains than physical, when it comes to running.. if I was razor sharp mentally but had my current level of fitness, i'd be flying (i think).

i didn't journal it, but about a month ago i saw two squirrels rolling around dying in the road as I drove by (they must have both gotten hit - the odds of that are probably pretty slim).. it actually helped smack some sense into me.. it sounds crazy but, it definitely stuck with me.. could have been two people/dogs/etc rolling around dying, same thing.. they were just done for. it made me really grit my teeth. then when I was training that night, I just thought "man I could get wrecked at any moment, why am i pussing out on these runs".. obviously stuff like that applies to more than just training, but since i'm trying to transform my athleticism again, it resonated alot.

I had another moment like that when I was ~24 or so, getting into boxing.. was feeling bad about some injuries and not having done what I wanted in basketball (play at some college level), and I saw this crow hopping around on one leg beasting the other crows.. it was the alpha, taking all of this food that was dropped.. i remember that smacking some sense into me too.. lmao.



Quote
Had this "mental barrier" today with my squats... even before completing the sets I knew that I'm not gonna be able to hit the amount of weight & reps I wanted to and this definitely subconsciously affected my effort during those sets. Need to change this!

ya.. that's why understanding your "daily fluctuating training max" versus "true competition max" is so important.. your 1RM might be X, but due to fatigue/stress/life, that day it could be much less.. and thus your training max is much lower than your competition max at that very moment. Understanding that stuff can actually help you in those moments..

the same goes for running (which i'm trying to incorporate more) and jumping etc.. I usually like pushing myself hard, so running slow or jumping low can be a drain mentally.. but understanding fluctuations in training vs competition, some of these numbers we hit when fatigued/stress/tired are actually really good.. ie, a fatigued 33" RVJ with a previous amp'd max of 35".. 33 isn't 35, but it's damn good considering the fatigue/mental-state etc etc.

basically, there's no two sessions/competitions that are ever alike.. so many factors/variables (internal/external) can end up changing everything..

i think simply understanding that stuff & reminding ourselves of it, is enough to help us achieve a higher quality session when we are anything less than peaked mental/physical state.

peace!!!

adarqui

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Re: ADARQ's journal
« Reply #6717 on: September 27, 2016, 04:42:28 pm »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.

goals:
- wakeup @ 5:30 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP






rest day


09/27/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, bottom of feet slightly
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = very tired but body feels light
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- banana



Session: Stretching

9 AM

- very light stretching
- everything



Nap

10 AM - 12 PM

- massive sleep debt recovery nap



Food

1 PM

- stir fry: 4 x potato, 2 x carrot, kalamata olives, turmeric, salt/pepper, 2 x serrano pepper, olive oil
- 4 x eggs
- green tea
- 1/2 cookie



Food

4 PM

- propel



Session: Stretching

8 PM

- really nice stretch: hamstrings, calves, feet, quads, upper, wrists/forearms
- felt great after



Food

9 PM

- english muffin with butter
- small bowl of raisin bran cereal with 2% milk & honey
- 3 x banana
- piece of dark chocolate
- beet + tart cherry juice
- 2% milk
- propel



wore my NB RC5000v2's today on my ~3 mile dog walk .. man they feel so damn good it's ridiculous.. going to wear them for tomorrow morning's 5k run just to see how I like them. I set my 400m PR, mile PR, and half marathon PR in them .. but I don't think I should be running in them ALL of the time - i feel like my saucony xc flats get me on my forefoot/midfoot better (plus they are 2 oz heavier which could be good for training).

so i'm curious to see how they feel tomorrow during a 5k run.. I felt crazy light/bouncy in them earlier.

unlike my brooks mach 17's, the nb 5000v2's feel amazing when you first put them on.. My brooks don't feel so great, seems like I have to get used to them.. which is something i'm not to happy about - probably won't use them again for a long time.

my saucony shay xc4's, new balance rc5000v2's, and new balance xc700v2's all felt amazing the first time i ever put them on.. and I ran good in them the first time I ran.. so i think that's a good sign as far as "the right shoes" go.

 :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #6718 on: September 27, 2016, 04:46:03 pm »
+1
i think i'm going to make tuesday a rest day also.. so:

- sat/sun/mon: morning 5k, evening speed work and/or jumps
- tuesday: rest
- wednesday/thursday: morning 5k, evening speed work and/or jumps
- friday: rest

seems smarter than having only one rest day on Friday ... i'm just going alot harder now, need another day.



also, i might run in my nb 5000 v2's tomorrow morning.. put them on today, they feel good right off the bat. wondering if i can use my forefoot/midfoot mechanics now in them.



also a better graph of my 400's from yesterday:


adarqui

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Re: ADARQ's journal
« Reply #6719 on: September 28, 2016, 09:09:06 am »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.

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

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP







09/28/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:30 AM

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



Session: Morning

6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#

light stretching

warmup: run/walk

run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01)  :personal-record:
- 3 KM: 11m:17s  :personal-record:
- not going to list these in the PR thread because i've been using strava for my PR's lately



Food

8:30 PM

- 2% milk
- banana
- green tea



Food

12:30 PM

- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel



Food

3 PM

- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie



Session: Evening

7 PM
- light rain, wet, couldn't jump
- focused on staying tall, keeping chest up .. the entire time

warmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi

1 mile PR attempt:
- :personal-record: according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)
- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava: https://www.strava.com/activities/728371011/overview

old PR vs new PR, crazy how much better this new PR is ... consistency.

old:



vs

new:




400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53





Food

9:30 PM

- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding



10 AM: tired af right now.. :/ ehehe.