Author Topic: ADARQ's journal  (Read 697774 times)

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adarqui

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Re: ADARQ's journal
« Reply #6720 on: September 29, 2016, 09:20:13 am »
+1
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







09/29/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:30 PM
wakeup = 6 AM
- crappy sleep, probably fell asleep at 11:30 PM .. woke up a bunch
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
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

6:30 AM

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



Session: Morning

7:30 AM
- shoes: nb 5000v2's

light stretching

warmup: run/walk

run: 3.13 mi in 19:49
- goal: 2 miles under 12 minutes - FAIL
- 2 miles in 12:06 (-2s) :personal-record: .. 1.98 miles in 12 minutes
- 5k: 19:38
- splits: 5:49, 6:17, 6:59, rest: ~5:22
- chilled on the third mile



me after:





Food

8:30 AM

- 2% mile <-- hah.. milk



Food

11 AM

- whole chocolate milk
- green tea
- beet + tart cherry juice
- dark chocolate
- 3 x banana



Bio:

aches: right knee slightly, medial hamstring tendon insertion



Food

3 PM
- la fontana

- 5 x small pieces of pizza
- small piece of eggplant parmesan
- 3 x small pieces of bread with pesto
- green tea



Food

5 PM

- propel



Bio

aches: right medial hamstring tendon acting funny



Session: Evening

7:30 PM
- was going to attempt a 1 KM PR but, was dead

warmup: off/on run to court

jumps:
- submax, felt decent
- L-SLRVJ: 10'3 - 10'4
- R-SLRVJ: backboard taps

run: 4 x 800m with ~5 min rest
- tried to stay relaxed
- splits: 3:03 (6:08 min/mi), 2:57 (5:57 min/mi), 2:50 (5:37 min/mi), 2:48 (5:37 min/mi)
- tried to start out fast and then just focus on really quick GCT to maintain speed, while staying relaxed
- tough but seemed doable



Food

9 PM

- ensure
- boost
- propel
- beet + tart cherry juice
- chicken taco
- a few chips + salsa
- banana
- tons of extra water

feel like im going to explode.



welp. rest friday!! yeaaah.

pc!

Coges

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Re: ADARQ's journal
« Reply #6721 on: September 29, 2016, 07:45:27 pm »
+1
That's a sick photo!
"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 #6722 on: September 29, 2016, 10:50:36 pm »
0
That's a sick photo!

hah thanks!! ya i like how that turned out.. i think i'll use that technique more in the future. I don't like taking normal selfies and such.

i also like the other one that i split in half/mirrored.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6723 on: September 29, 2016, 10:53:58 pm »
0
actually got some coding done today.. breaking my ~2+ week inactive streak.

i got motivated though after someone contacted me via email asking me if I wanted to join their team (functional programmer / engineer) at a pretty impressive startup. I doubt i'll end up doing anything with them though, they are in California (san fran) and right now i'm kinda stuck in Florida. I asked them if they have any remote opportunities & that I am interested etc. Should receive a response (or not) tomorrow. I doubt anything comes of it, but it did help make me happy to get some coding done today... so definitely a win-win situation.

I think I might head out to SF within the next few years tho.. Tired of south florida.

:ninja:

LBSS

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Re: ADARQ's journal
« Reply #6724 on: September 29, 2016, 11:03:24 pm »
+2
can you not work with them remotely, if the work is mostly coding?

bay area is tight but cost of living is truly insane there. feel you on wanting a change of scenery, though (obviously, given a few of my recent posts).
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 #6725 on: September 29, 2016, 11:12:00 pm »
0
can you not work with them remotely, if the work is mostly coding?

with them probably not .. seems like everything is in-house/on-location in SF. But I did ask so, hopefully i'm wrong.


Quote
bay area is tight but cost of living is truly insane there. feel you on wanting a change of scenery, though (obviously, given a few of my recent posts).

ya that's something i'm afraid of for sure.. i like living cheap and saving money :f

but ya I think I should eventually get out of FL ... for athletics & career. Seems like a much more fun area to run and explore. Also it's a legit tech hub. South Florida has some companies popping up but it doesn't have the community & energy - when it comes to tech/programming. Meetups here absolutely suck for example. I'd actually go to meetups in cali ... they are legit. Just a different scene out there.

pc!!

Mutumbo000

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Re: ADARQ's journal
« Reply #6726 on: September 30, 2016, 11:00:47 am »
0
Any thoughts of where you'd relocate to if you did end up moving from Florida?
"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 #6727 on: September 30, 2016, 12:11:14 pm »
+1
SF, like NYC, is sick if you have a really high-paying job. seriously, average one-BR rent in my best friend's neighborhood is $3,400. not a typo: three thousand four hundred dollars a month for one bedroom. he (a teacher) and his wife (landscape architect) live in an efficiency that they moved into five years ago and was below-market then. his brother lives in the apartment right below theirs, by himself, but he's an engineer at square and makes $200K. oakland/berkeley are a little cheaper but not cheap. actually berkeley would be a tight place to live. you would get diesel from running all the hills.

or austin, my friend's brother is a programmer and super happy there.

or LA, go turn T0ddday into a distance runner, or let him convince you to run the 400/800.  :P
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 #6728 on: September 30, 2016, 11:20:39 pm »
0
Any thoughts of where you'd relocate to if you did end up moving from Florida?

on my short list:

California, Iceland, New Zealand, Norway .. hah.

I'm thinking about leaving the US at some point.. but if I stay, being in California (SF for example) would be fun.



SF, like NYC, is sick if you have a really high-paying job. seriously, average one-BR rent in my best friend's neighborhood is $3,400. not a typo: three thousand four hundred dollars a month for one bedroom.

damn... !

ya i have a friend in nyc who has crazy rent.. i forget but it's ridiculous, somewhere in Manhattan. He's in tech too.

Quote
he (a teacher) and his wife (landscape architect) live in an efficiency that they moved into five years ago and was below-market then. his brother lives in the apartment right below theirs, by himself, but he's an engineer at square and makes $200K. oakland/berkeley are a little cheaper but not cheap. actually berkeley would be a tight place to live. you would get diesel from running all the hills.

or austin, my friend's brother is a programmer and super happy there.

ya that engineer life.. lots of crazy high paying jobs. Must be fun to work at square, they have a really dope github (lots of sick open source software).

Quote
or LA, go turn T0ddday into a distance runner, or let him convince you to run the 400/800.  :P

i think it'd be easier to turn me into a 400/800 guy than to turn t0ddday into a distance guy.. i'm already skinny af.. he's a beast. lmao.

or maybe he'd just be a really jacked distance guy.. not too many of those around ;f

pc!

adarqui

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Re: ADARQ's journal
« Reply #6729 on: September 30, 2016, 11:41:19 pm »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







09/30/2016

Bio: Morning

last night's sleep: ~11.5 hours
last night fell asleep: ~11 PM
wakeup = 10:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly
aches = right knee bump (from bumping it), right medial hamstring tendon slightly, left lower back
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

11 AM

- 2 x small pieces of pizza
- green tea



Food

3 PM

- some whey protein bar (quest?) with 14g fiber



Session: Low intensity

5:30 PM
- vibram bikilas
- took a while getting used to them again, feet a little sore from it

walk with some light runs mixed in just to keep legs loose:
- 9.0 mi in 2h:15m:16s
- light runs felt good in vibrams, but definitely intense on the feet



Food

8 PM

- 2% milk
- propel



Food

8:30 PM

- spinach salad with olive oil, garlic, asiago cheese, stacy's pita chips
- 4 x eggs total
- english muffing with eggs
- propel
- 2% milk
- small piece of roast beef sandwich
- one chicken tender
- banana



Food

9 PM

- vegan fudge brownie
- 2% milk



going to sleep too late :( !!!

adarqui

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Re: ADARQ's journal
« Reply #6730 on: October 01, 2016, 01:34:44 pm »
+1
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







10/01/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right medial hamstring muscle/tendon slightly, left lower back slightly
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 1



Food

9 AM

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



Session: Morning

10 AM
- heat index: 85-90 F
- wet out
- was hoping to actually run in the rain but it stopped

warmup
- felt really good

run: 3.13 mi in 19:20
- 5k: 19:11 (-5s)  :personal-record:
- 5k pace: 6:11 min/mi
- splits: 6:01, 6:16, 6:23, rest: ~5:15
- goal: 6:05 min/mi (FAIL)
- strava: https://www.strava.com/activities/730852426/overview



decent until that first sharp curve (which is what both of those sharp dips in the graph are), then i down-shifted like a bitch.

anyway, happy to start october with a PR .. but I need to hit several 18's in October and somehow be on my way to 17's by November... :D

really should have joined the 18:XX club today .. total fail. bitched out on that third mile... I knew it too. I was telling myself i'm bitching out while running lmao.

looked at my watch a TON .. to try and make sure I was keeping pace.. obviously didn't keep pace but it's just funny how in that first mile I have SOOOO much bounce.. then I can just feel the bounce disappearing.. so I might be going the same effort but all of a sudden i'm 30s per mile slower. I've been thinking of adding more reactive work, ie, high rep MR tuck jumps/DL bounds/pogos etc.. If I could just extend my "bounce" out for three miles instead of ~1.5, i'd feel alot better.



me after the run:





Food

11 AM

- 2% milk
- green tea
- banana
- almond joy



Food

1:30 PM

- beet + tart cherry juice
- green tea
- banana



Food

3 PM

- small piece of a roast beef sandwich
- some stacy's pita chips



Bio

aches: back achy
- I think that lower back ache from yesterday + that long walk yesterday made my back sore.



TODO:
- speed work (might run on a treadmill at 11-12 mph !!)
- SCRATCH THAT ^^ my friend canceled (so can't get into his gym).



Food

5 PM

- a banana bite
- water



Session: Evening

7 PM

warmup: mixed walk/run

reactive-work & sprints:
- anything that says L- R- L() R() are stiff leg/single leg pogo hops - linear
- also everything that says 0.0 mi is 0.06 mi (~96m)
- the 0.2 mi is 0.28 mi
- the distances on strava always get rounded up/down ... so garmin connect lists it properly

potentially interesting stuff:
  1   0.0 mi   13s   42:19 /mi   11:40 /mi   0 ft  - REST
  2   0.0 mi   39s   11:27 /mi   11:44 /mi   0 ft  - L-LEG
  3   0.0 mi   1:32   21:47 /mi   22:47 /mi   1 ft  - REST
  4   0.0 mi   36s   9:44 /mi   9:49 /mi   0 ft  - R-LEG
  5   0.0 mi   1:38   22:01 /mi   20:25 /mi   -0 ft - REST
  6   0.0 mi   37s   10:22 /mi   10:10 /mi   0 ft   - L-LEG
  7   0.0 mi   1:48   22:28 /mi   22:52 /mi   0 ft   - REST
  8   0.0 mi   36s   10:02 /mi   10:16 /mi   0 ft   - R-LEG
  9   0.0 mi   2:22   25:34 /mi   19:08 /mi   -0 ft  - REST
 10   0.0 mi   46s   13:05 /mi   13:20 /mi   -0 ft  - L(10)/R(10)-repeated
 11   0.0 mi   1:34   22:23 /mi   22:31 /mi   0 ft   - REST
 12   0.0 mi   16s   4:56 /mi   4:15 /mi   0 ft   - RELAXED SPRINT
 13   0.1 mi   1:55   19:04 /mi   19:19 /mi   0 ft   - REST
 14   0.0 mi   48s   14:01 /mi   14:11 /mi   0 ft   - L(5)/R(5)-repeated
 15   0.0 mi   1:35   23:01 /mi   23:26 /mi   0 ft   - REST
 16   0.0 mi   52s   15:11 /mi   15:33 /mi   0 ft   - L(2)/R(2)-repeated
 17   0.0 mi   1:43   23:48 /mi   23:48 /mi   0 ft   - REST
 18   0.0 mi   15s   4:29 /mi   4:13 /mi   -0 ft  - RELAXED SPRINT
 19   0.0 mi   1:59   20:08 /mi   19:29 /mi   0 ft   - REST
 20   0.0 mi   55s   16:11 /mi   16:50 /mi   0 ft   - L(5)/R(5)-repeated
 21   0.0 mi   2:08   25:50 /mi   22:10 /mi   0 ft   - REST
 22   0.2 mi   4:33   17:37 /mi   17:35 /mi   0 ft   - L(5)/R(5)-repeated
 23   0.3 mi   7:27   21:24 /mi   21:12 /mi   3 ft   - REST
 24   0.2 mi   1:19   4:41 /mi   4:39 /mi   -2 ft  - RELAXED SPRINT
 25   0.1 mi   3:01   22:57 /mi   21:24 /mi          - REST



400m at the end:



so basically..... doing these relaxed stiff leg made me feel RIDICULOUSLY EXPLOSIVE.. I was flying on my sprints/400m test at the end.

I hit my 3rd best 400m sprint (1:08) while not going 100% AND slowing down mid-way for a guy to restrain his dog - so basically dropped me down from 13.5 mph to 13 mph.. anyway.. i might actually experiment with lower volume single leg pogos before my morning run.. it just didn't make sense how easily i could get down to low/mid 4 min/mi pace.

the 400m worth of stiff leg pogos is fucking beast.. :ibrunning:

anyway i've been meaning to start incorporating this stuff for a while.. I need to increase my *reactive strength 1RM*, ie, i need to be able to maintain my bounce longer, use less energy to bounce submaximally etc.. this stuff is aimed at improving running economy. i always need to just make my quads/calves/glutes stronger.

these single leg pogos had my calves/quads (VMO)/glutes pumped up.

I just think I need to incorporate some assistance exercises like this in order to make even more progress.

we'll see how I feel tomorrow but, feel pretty good right now.


Food

8:30 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- propel
- small mac & cheese
- spinach salad with garlic, olive oil, 1/2 lemon, mixed nuts, stacy's pita chips, asiago cheese
- chicken empenada
- 2 x banana



decent day!!

adarqui

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Re: ADARQ's journal
« Reply #6731 on: October 02, 2016, 11:37:16 am »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







10/02/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = right knee slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly,
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 1



Food

6:45 AM

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



Session: Morning

7:30 AM
- heat index: ~85 F
- wet out

warmup
- felt pretty good

run: 3.14 in 19:38
- 5k: 19:33
- splits: 6:05, 6:17, 6:27
- lmao.
- goal: 6:05 min/mi (FAIL)

legs (hamstrings especially)/hips feel pretty sore right now.



Food

9 AM

- 2% milk



Food

10:30 AM

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



Food

2 PM

- 1/2 roast beef sandwich
- stacy's pita chips
- green tea
- light red kidney beans with jalapeno
- 1 banana bite



Food

5 PM

- some banana bites
- propel



Session: Evening

6:45 PM

warmup: feel wrecked

speed work: ~420m with ~1+ minute standing rest
- 12 x ~420m , rest = ~1+ minute
- apparently I averaged a ~5:30 min/mi pace for my ~420's
- felt decent, but very sore
- what's funny is: I thought I was running 400m, not 420m.. so when I saw my times, I got a little angrier and push it a bit more.. turns out I was running faster than I thought the whole time.. I definitely was surprised at my lap times per 400m (which was really 420m) -> each run seemed faster than the lap time stated.
- still interesting though .. basically played a game on me mentally







Food

7:30 PM

- 2% milk



Food

8:30 PM

- 7 x eggs
- separate (to dip eggs into if i want, not combined ewww): some honey, some katsup
- propel
- beet + tart cherry juice
- 2% milk
- 3 x banana
- boost

needed more protein, feel wrecked.



Food

10:50 PM

- 2% milk




Session: Stretching

10:50 PM

- hamstrings/quads/upper
- slight hamstring tendon/muscle issue was probably caused from stretching but, literally just stood with legs spread to stretch adductors slightly and that's what did it.. barely stretched them at all.. stretching my adductors seems to be a curse.  :raging: :raging: :raging:



Bio

soreness: + stuff from earlier, biceps, right lat, adductors




I AM FUCKIN SORE.. especially hips/glutes.





emoji testing, cleaning some of them up:

 :) :wowthatwasnutswtf: :raging:  :derp: :uhcomeon:  :lololol:  :goodjobbro: :almostascoolasnyancat:  :trollface:  :trolldance:

adarqui

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Re: ADARQ's journal
« Reply #6732 on: October 03, 2016, 06:23:55 pm »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







rest ... SOOOOOREEEE.



10/03/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0



Food

9 AM

- 2% milk
- green tea
- banana bite



Session: Afternoon

12 PM
- heat index: ~105 F
- hottt

walk: with very light runs mixed in
- 8.3mi 2h:14m:57s

sore as FU*K.

chillin during my long walk, took some photos.. this one is kinda kewl:





Food

2:30 PM

- 2% milk
- sweet green tea



Food

5 PM

- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana



Session: Evening

7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun

someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:





Food

8:30 PM

- propel
- 1 x egg roll with some sauce



Food

10:30 PM

- 2% milk
- 2 x banana




still pretty sore, but improving.

adarqui

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Re: ADARQ's journal
« Reply #6733 on: October 04, 2016, 10:35:28 am »
0
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

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







10/04/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hips moderate
aches = hips slightly, left hamstring (outer) tendon slightly
injuries = right medial hamstring muscle/tendon barely
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:45 AM

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



Session: Morning

8 AM
- heat index: 80+ F
- very humid though, drenched

warmup
- felt fast

run: 3.14 mi in 19:34
- 5k: 19:21
- 2-miles: 12:06 (-2s) :personal-record:
- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third

still annoyed at myself for not getting ~2 miles under 12 minutes... HEH!!!!!!!



drenched/dead at the end.



Bio

bw = 146 lb. (-4 lb.)



Food

9:30 AM

- 2% milk
- green tea
- 2 x banana
- almond joy



Food

1:30 PM

- 3 x eggs
- english muffin with some asiago
- beet + tart cherry juice
- banana
- mixed nuts
- stacy's pita chips





Session: Evening

5 PM - 7 PM

walk + run:
- goal: all runs around or under 5 min/mi
- total: 8.4mi in 1h:55m:16s
- this session was absolutely brutal....... im WRECKED.
- should have warmed up better or worked into it better .. first run killed me .. legs were toast after the very first run EEK!@#!@

laps: (not listing rest)
01. 0.20 mi in 54s (4:31 min/mi)*
02. 0.30 mi in 1:28 (4:49 min/mi)*
03. 0.29 mi in 1:30 (5:11 min/mi)
04. 0.25 mi in 1:14 (4:56 min/mi)*
05. 0.34 mi in 1:43 (5:07 min/mi)
06. 0.21 mi in 1:09 (5:27 min/mi)
07. 0.23 mi in 1:06 (4:48 min/mi)*
08. 0.17 mi in 53s (5:13 min/mi)
09. 0.14 mi in 44s (5:17 min/mi)
10. 0.28 mi in 1:25 (5:08 min/mi)
11. 0.15 mi in 47s (5:20 min/mi)
12. 0.12 mi in 34s (4:53 min/mi)*
13. 0.24 mi in 1:15 (5:13 min/mi)
14. 0.22 mi in 1:09 (5:17 min/mi)
15. 0.12 mi in 39s (5:36 min/mi) - DEAD



DEAD



Food

7 PM

- 2% milk



Food

8 PM

- 2% milk
- 1/2 whole chocolate milk
- propel



Food

9:30 PM

- 2% milk
- propel
- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese
- 2 x banana
- ensure (wrecked me(



stomach feels like it's going to explode.

man im dead. might not be able to run tomorrow morning.. i mean technically it's my rest day, but i rested yesterday.. so dno yet.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6734 on: October 04, 2016, 03:50:59 pm »
0
hurricane matthew might wreck the 5k I have on Oct 9 .. and wreck the east coast.

ffffuuuuuhhh!!!