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seifullaah73

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Re: ADARQ's journal
« Reply #6750 on: October 06, 2016, 07:54:50 pm »
0
I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4

nice!!!! i'd make the shay's #2 on that list. well, they could be #1 or #2..

the shay's have an INSANE sole .. i mean it lasts a LONG time.. these things are tanks.. it takes a very long time for the rubber to wear down. The Xc900v2's wear down alot faster, but they are still amazing shoes - feel so good. You also won't be putting in TONS of volume in them soo.. they'd probably last longer for you.

in terms of money + longevity of the shoe, i'd go with shay's #1 .. then NB's #2, then mach's #3.

pc!!!

Ye, I agree im going to try and get saucony shays.
off to ebay to sell some shit  :P
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 #6751 on: October 07, 2016, 04:52:12 pm »
0
resting.. right achilles felt weird yesterday.

10/07/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- banana
- 1/2 sweet green tea



Food

10 AM

- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea



Session: Afternoon

12 PM

walk to park

calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20

since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.

felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.

walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques



Food

2 PM

- 2% milk



Food

4:30 PM

- chocolate/flax granola + 2% milk
- grape fruit juice
- propel



Food

6 PM

- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach



Food

10 PM

- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie



achilles feels better today than yesterday........ which is great.

my 5k race has been re-scheduled to october 23rd because of the recent hurricane.




picked up this running jersey today:

http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621



i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.







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

adarqui

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Re: ADARQ's journal
« Reply #6752 on: October 08, 2016, 05:49:49 pm »
+3
decided not to run again just to be safe.. both achilles' feel good today.

10/08/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11:30 PM
wakeup = 9 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate
aches = none
injuries = right achilles barely (only felt it a few times)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

9:30 AM

- 2% milk
- banana
- green tea




Food

11 AM

- propel



Session: Afternoon

1:20 PM

jump rope: 1 hour
- messups: 45  :o
- crazy amount of messups but .... actually did pretty good though. lungs felt fine.. shoulders barely got tired.. it just seems like my "rhythm" is off -> these results are good to know.
- when I was boxing, I could go 30-60 minutes with <= 5 messups (even sometimes NO messups).. so my rhythm was solid.
- longest without messups: ~5m:30s (LL-RR-repeat)
- seems like LL-RR-repeat gave me my most consistent results
- had some go for 3+ minutes with L-R-repeat
- worked on lots of different patterns
- legs felt great

shoulders/chest feels sore already from the session :D



Food

2:30 PM

- 2% milk



Food

3 PM

- spinach + mixed green salad, olive oil, balsamic, cashews, goat cheese, grilled chicken
- 2% milk
- sweet green tea
- dark chocolate

- kefir (honey + strawberry)



Food

8 PM

- beet + tart cherry juice
- 2% milk
- 2 x banana
- some beef + barley soup
- some crackers



tired.

hoping to get a run in tomorrow morning. but also looking forward to mixing in jump rope again - i think... feel really good after roping - very light.

did some programming today.. a few lines of code.. HEHE

probably going to sign up for another 5k this saturday.

james modeling my new running jersey:



that jersey is pimp.. feels great.



10:15 PM -> feel really good right now.. should be able to run hard tomorrow morning.











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

adarqui

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Re: ADARQ's journal
« Reply #6753 on: October 09, 2016, 12:51:04 pm »
+1
10/09/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~10:30 PM
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate, shoulders moderate
aches = none
aches AFTER running = right calf tight
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5 AM

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



Session: Morning

6:30 AM

warmup: walk + run
- almost turned back .. during one of the very light warmup runs, my right calf locked up. stopped immediately.. felt like it pulled. Well, I walked back maybe ~100m before deciding to run, because it relaxed and I didn't feel any pain whatsoever.

run: 3.13 mi in 19:32
- 5k: 19:22
- splits: 6:00, 6:20, 6:24, rest: ~6:03
- didn't feel my calf at all.. held back a bit. told myself that if i felt my calf at all, i would stop immediately
- created a new segment which is basically the tamarac turkey trot i did in November of 2015.
- i should be able to PR this easier than that sharp-curve park i run in..



^^ flat & I get to run in the road (bike lane) if i want.. curves are less crazy - their are a few sharp ones but .. the park i usually run in has this "winding" section which is annoying.

cooldown: walk



Food

9 AM

- 2% milk



Bio

aches: right calf is tight... lame!!!!!!

:raging:



Food

10:30 AM
- should have eaten this sooner

- 4 x banana
- 2% milk
- propel



Food

3 PM

- chicken taco
- big spinach salad: 9 oz spinach, olive oil, lemon, cashews, carrots, asiago cheese
- banana
- some tortilla chips & salsa



Food

5:30 PM

- propel
- dark chocolate



Session: Evening

7:30 PM
- calves tight
- nb rc5000v2's -> more of a heel toe / midfoot strike

run: 3.1x miles in ~21 minutes
- first 2 miles in 12:30

if i wasn't so sore/wrecked + it being dark out, would have been a good run..

I might start trying PR my ~2 mile in the evenings..



Food

8 PM

- 2% milk



Food

8:30 PM

- 2 x banana
- 2% milk
- beet + tart cherry juice
- 1/2 of a ham & cheese sandwich
- some stacy's pita chips



Stretching

some quad/hamstring/calf/upper stretching









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

adarqui

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Re: ADARQ's journal
« Reply #6754 on: October 10, 2016, 10:27:14 am »
+1
wanted to run this morning.. it was so cool out (coolest it's been in the morning since last winter).. but when I wokeup at 5 AM, calves were sore. A few more hours of sleep seemed to really help. Anyway, i'll probably try to run a hard 2-miles tonight.



10/10/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders slightly, calves barely
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

8 AM

- 2% milk
- green tea
- banana



Food

1 PM

- big spinach salad: 9 oz spinach, mixed nuts, olive oil, balsamic, tons of goat cheese
-- MAN THIS WAS AMAZING TODAY
- 3 x egg + english muffin sandwich
- beet juice
- propel




2:30 PM: TIRED


Nap

3 - 4 PM



Food

4:20 PM

- banana



Session: Evening

6:40 PM
- nb 5000v2

warmup: feeling fast

run: 2 mile PR attempt - success
- 2 miles in 11:57, 2.01 miles in 12 minutes  :personal-record:
- my splits are funny: 5:43, 6:16 ... ehehe



sharp turn is what caused my pace to dip as usual .. feel confident about running fast on a 'straight path' now.

also pretty cool:




speed work:
- 5 x 0.5 mi sprints
- fast, legs weren't dead at all.. good stuff




reactive work:
- some MR tuck jumps, dl bounds, single leg bounds, single leg pogos, etc
- very low volume .. just going to keep incorporating this stuff at low volume to slowly improve RA



Food

9 PM

- 2% milk
- beet juice
- small turkey & brie sandwich
- some stacy's chips
- small beef + barley soup
- banana



Session: Stretching

9:30 PM

- quads, hamstrings, calves, upper








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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

LBSS

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Re: ADARQ's journal
« Reply #6755 on: October 10, 2016, 11:29:19 am »
+1
that is one goofy-ass street grid. normally when streets are numbered it's because they're consecutive to each other, not with 82nd branching out of 81st!  :huh:
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 #6756 on: October 10, 2016, 01:12:48 pm »
0
that is one goofy-ass street grid. normally when streets are numbered it's because they're consecutive to each other, not with 82nd branching out of 81st!  :huh:

hah. welcome to tamacrack :d

i've never noticed or ever thought about it.

that's a decent path.. especially on the weekend (no traffic). I can run in the bike lane for the most part.. which is cool. normally I run on those hard concrete sidewalks.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6757 on: October 11, 2016, 02:24:42 pm »
0
If only I could add "20m a week" to my ~14 mph sustained pace ... like we do with ~5-10 lb. a week on squat.

hmm maybe I can. ;f



10/11/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~10 PM
- took a while to fall asleep though
wakeup = 6:30
bw = 148 lb.
- yay
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:40 AM

- banana
- beet juice
- ~4 oz concentrated coffee



Session: Morning

8 AM

warmup:
- felt really good
- could easily hit 5 min/mi pace

run: 3.1x miles in 19:49
- 5k: 19:48
- splits: 5:51, 6:24, 6:37, rest: ~8:33
- cramped up around 2.5 miles .. could barely run with it by 2.9
- decided to gut it out since i was so close to finishing.

imgur broken, cant link graph

new major goal: 2 consecutive 5:5x miles..

speed work:
- random stuff while walking home
- hit sub 5 min/mi a few times
- more forefoot



Food

9 AM

- 2% milk



Food

11 AM

- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese, cashews
- chicken taco
- tortilla chips + salsa
- propel
- beet juice
- green tea





Bio

2 PM

tired af. trying not to nap. need to gut it out so i can sleep properly at 10 PM.



Nap

3 - 3:15 PM

- couldnt fight it



Food

3 PM

- beet juice
- banana



Session: Stretching

4 PM

- light hamstring, quad, calf, upper



Bio

beet juice made me crazy bloated.. going to cut it out for several days and replace it with gatorade.

my beet juice life might be coming to an end.. i think it wrecks my gut more often than it helps me. fuq.



Session: Evening

7 PM

warmup: legs felt heavy

run: 1-mile PR attempt
- ran 5:27 .. 1 second off of my previous PR of 5:26
- legs felt heavy but gutted it out
- thought I PR'd

run: speed intervals: 3 x ~290m , walk back recovery
- actually felt amazing .. legs had lots of bounce
- almost as if the 1-mile PR attempt was a warmup HEH.



^^ first two are over 13 mph, third is over 14 mph.. nice!





Food

8 PM

- 2% milk



Food

9 PM

- 2% milk
- small beef + barley soup
- small ham & cheese sub
- 2 x banana



Food

10 PM

- half of a cookie
- 2% milk
- gatorade rain (instead of beet juice)








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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

adarqui

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Re: ADARQ's journal
« Reply #6758 on: October 12, 2016, 10:17:11 am »
+1
10/12/2016

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: ~10:30 PM
wakeup = 5:30
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:40 AM

- ~4 oz concentrated coffee
- nothing but coffee! experimenting: trying not to feel bloated & goto the bathroom a ton..



Session: Morning

6:30 AM

warmup: really good warmup
- some track-like skips/warmup drills into light runs, a few intense runs
- the one i liked the best was skip + straight leg swing (for hamstrings/hip flexors)
- felt really good
- easily hitting 5:30 min/mi pace

run: 3.14 mi in 19:37
- 5k: 19:20
- splits: 5:59, 6:16, 6:34, rest: ~5:46
- avg pace: 6:15 min/mi
- wanted to pace at 6:00 min/mi .... fail ;f
- hilarious.. mile 1 feels so much easier than miles 2 & 3..
- i had to consciously try and slow down in mile-1 because I was easily going "too fast".. feels weird to slow down.

i think my energy systems are all messed up........ lmao!!



lmao.

:trolldance:

^^ me running.



sprints: progressively increasing intensity, walk back recovery
- 5 x ~80m
- splits: 17.5s, 15.9s, 14.9s, 13.8s, 16.0s (shutting it down)
- max speed: 16.2 mph
- happy with that after running 5k... legs felt really good.
- forefoot/real sprint style, not "run style"
- probably about ~80% of max (on my fastest sprint)
- started cramping a bit during these sprints.. was going to shut it down anyway.



nice.. :F


tomorrow i'm going to try just a banana and coffee when i wakeup .. I definitely think I need SOMETHING in my stomach.





Food

8 AM

- 2% milk
- gatorade rain



Food

10:30 AM

- big spinach salad: 9 oz spinach, olive oil, balsamic, goat cheese, mixed nuts
- small roast beef + provolone sandwich
- green tea
- 2 x banana
- gatorade
- half a cookie



Food

3:40 PM

- 4 x banana (extra chewing)
- water



Session: Evening

6:30 PM

warmup + speed work: varied intervals
- lots of ~80m sprints, a 400m sprint, a bunch of ~80m runs with jog back recovery, a few ~225m with jog back recovery
- good session!
- 4.6 mi total in 54:14
- max speed: 16.3 mph





the 400m:






Food

8 PM

- 2% milk
- cupcake (my neighbor made them... had to have one :f)



Food

9 PM

- small bowl of minestrone soup + a few crackers
- small ham/cheese sandwich
- 4 x banana
- ensure
- another cupcake fml








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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

adarqui

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Re: ADARQ's journal
« Reply #6759 on: October 12, 2016, 12:28:03 pm »
0
im cutting out any "sugar drink" (beet juice, tart cherry juice, and as of last night gatorade) .. i figured i'd replace beet juice with gatorade to see if i'm less bloated.. after drinking gatorade last night and today, i cramped (just walking around) both times.

water/milk from now on..

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Re: ADARQ's journal
« Reply #6760 on: October 13, 2016, 12:58:09 pm »
+2
10/13/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~10:15 PM
wakeup = 5:15
bw = ? lb.
- dno
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so), adductors/hip flexors slightly (right more-so)
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

5:30 AM

- ~4 oz concentrated coffee
- banana
- water



Session: Morning

6:30
- shoes: nb 5000v2

warmup
- legs pretty dead
- could hit decent pace but had to push harder than normal to get it

run: 3.14 in 19:31
- 5k: 19:21
- splits: 5:49, 6:20, 6:35, rest: ~5:59
- pace: 6:14 min/mi
- decent ... pushed hard but just didn't have that "extra pop"
- feeling a bit run down... complete rest friday soo..

cooldown



Food

8 AM

- 2% milk



Food

9 AM

- cereal with 2% milk
- 4 x banana



Food

11 AM

- chocolate whole milk
- 2 x banana



Food

3 PM

- a ton of watermelon
- 4 x eggs + english muffin sandwich + asiago cheese
- sweet green tea



Nap

4:50 PM - 5 PM



Session: Stretching

5:30 - 6:30 PM

- off and on while walking dogs.. tons of quad/hip flexor (via quad+shifting pelvis)/hamstrings
- helped my legs get very loose



Session: Evening

6:30 PM

warmup:
- felt very fast

run: 1 mile PR attempt -> SUCCESS
- 1 mile in 5:22 (-4s) :personal-record:
- ~800m: 2:36
- never went above 6 min/mi at any point.. :personal-record:
- i'll go into more detail in the post below.. deserves its' own post
- focused on running 'beautiful' .. sprinted hard at the end ... had so much left in the tank.. at the very end, once i stopped, I yelled.. almost like a yell after a hard dunk. I was AMP'd.. I wasn't tired.. was so damn pumped up.
- absolutely fu*king CRAZY..
- easily the most beautiful run of my life..  :wowthatwasnutswtf:

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

actually asked myself during the run.. "am I dreaming?" didn't seem real.. I wasn't gassed, I wasn't dead.. I barely thought about quitting.

wtf?









needless to say.. I think i'm ready for saturday.. :D



Food

7:30 PM

- 2% milk



Food

8:30 PM

- 1/2 veggie egg roll
- 1/4th roast beef sandwich
- 3 x banana
- 1/2 cookie
- 1/2 milk
- 2 x water

look at all of the "1/2 1/4 etc.." .. trying to cut portions but get more variety going on.

also going to start listing water i think.



Session: Stretching

10 - 10:30 PM

- tons of standing quad/hip flexor, standing double leg hamstring, standing double leg calves, upper + wrists

feel really good after this.








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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

adarqui

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Re: ADARQ's journal
« Reply #6761 on: October 13, 2016, 01:11:35 pm »
+2
I have a 5k race on Saturday .. so I might have one more run (tonight) .. then Friday is complete rest. Then Saturday the race strategy is: "try to keep up with the kenyan-american beast for as long as possible" .. if he's there (if not, keep up with beasts if there are any). idgaf about winning/placing at this point .. i'd rather try my running-suicide-strategy and see what happens. If people are running slightly lower than mid 5's to mid 5's i think i could keep up for sure, for 1.5 miles.. after that it's "who knows".

:ibrunning:




according to this calculator, my vLT is 6:30 min/mi and my vVO2 is 5:38 min/mi

https://www.mcmillanrunning.com/results?hours=&minutes=5&seconds=26&distance=Mile&goalDistance=Mile&ghours=&gminutes=4&gseconds=59

pretty interesting though.. i run mostly below vLT, so that's good i guess. Longer/slower aerobic work (or many miles right around vLT) could possibly help somewhat but I just don't want to do it. I want to just "keep trying to run fast & hard".

I'll keep playing with things like diet, trying to kill my quit-voice, running harder through teh pain, coming up with new ways to attempt to PR things, try to PR more things like 200m/800m/1km/2 mi/1.5 mi, keep working on my speed, play with PR'n different miles within an X-mile run, sometimes attempt to get better at pacing, etc.

I think the stuff i've been doing has been working fairly good.. I would really love to hit several 18:xx's (in 5k), PR 1km/1 mi considerably, before this month is over though.

:ibrunning:

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Re: ADARQ's journal
« Reply #6762 on: October 14, 2016, 05:54:58 pm »
0
10/14/2016

Bio: Morning

last night's sleep: 8.5 hours
last night fell asleep: ~10:30 PM
wakeup = 7 AM
bw = 147 lb.
- nice!!! :wowthatwasnutswtf:
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so), adductors/hip flexors slightly (right more-so)
aches = left calf tight (earlier in the day - sometimes a sharp "twinge" even when I wasn't doing anything)  :raging:
- i think the calf stuff had to do more with nutrients than anything?
- it disappeared more after eating twice
- annoying though, this feeling is never a good one... if it was doing it constantly, it would be similar to my left-calf injury several months ago.. but it's doing it randomly and not nearly as sharp
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



feel pretty good though.. body is subconsciously shutting down all muscle today though.. getting that full rest in before tomorrow morning.

hoping tomorrow i just feel good, no calf tightness, and hardly any soreness.



Food

7:15 AM

- banana
- watermelon
- green tea



Session: Stretching

9 - 9:40 AM
- while walking dogs

- standing quad/hip flexor, standing double leg hamstring



Food

10 AM

- 3 x banana
- 4 x egg + english muffin + asiago cheese
- cereal + 2% milk
- water



Food

3 PM
- la fontana pizza

- 2 x light pizza slices
- small amount of white bread with garlic pesto
- 3 x banana
- 2 x water



Nap

4 - 5:30 PM

- damn .. passed out.
- after waking up: feel better than earlier
- good sign



Session: Evening

8 PM

- 5 x eggs + english muffin + asiago cheese
- huge watermelon (a big quarter?)
- 2% milk
- 1/2 cookie



Food

9:30 PM

- banana
- 2% milk



feel decent.. going to bed at 11 PM tho, have to watch Maher.. Bernie will be on :f

5k race tmw.

word!










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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

adarqui

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Re: ADARQ's journal
« Reply #6763 on: October 15, 2016, 02:49:08 pm »
+4
10/15/2016

Bio: Morning

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




Food

5 AM

- banana
- ~4 oz coffee



Food

6 AM

- alot of watermelon
- banana
- some sweet green tea



Session: Morning Race

6:45 AM
- saucony shay xc4

warmup:
- tons of poops
- felt very fast/strong

race: Schott 5k
- https://www.strava.com/activities/745322722
- http://www.splitsecondtiming.com/results/2016/schott2016.php
- official: 19:04 @ 6:08 min/mi pace :personal-record:
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace :personal-record:
- splits: 5:19 :personal-record:, 6:21, 6:43, rest: ~42s (5:04 min/mi)
- 2-miles: 11:40 :personal-record:
- 12-minunte test (Cooper's test): 2.05 :personal-record:
- 1 km: 3:09 :personal-record:
- 3 km: 10:46 :personal-record:
- 3 mi: 18:20 :personal-record:
- right abdominal/rib cramp @ 1.8 mi



kept up with the top 2 people for ~0.9 mi .. They started to lose me on a turn .. slowed down on a turn like usual. heeh. Kept up with the 3rd place person for ~1.3 miles.

lots of PR's and I was wrecked at ~1.8 mi .. cramp started looming around ~1.5 or so, then bang.. was close to stopping but just kept gutting it out/going slower. I was in 4th place at the time.. then eventually some guy passed me and I said F it i'll try to keep up which got my pace down to 6 min/mi again .. but then the cramp started getting worse so I scrapped it. I wanted to sprint with him at the end.. He passed me around ~2.5 mi and at ~2.8 I got wrecked again. Managed to sprint at the end still though, which is cool.

top guys ran: 16:40, 17:08, 17:51.

Needless to say I have even more confidence I can hang with these guys for longer than I did. I need to do a TON more 400's though..

If I knew I was going to cramp I would have just gone faster on mile-1, which I definitely could have.. I was @ ~90% I imagine. That would have been funny, run a near 5 minute mile then die afterwards.

During that first mile.. me and the 3rd place guy were breathing equally hard.. The #1 guy, couldn't hear him breathing much at all.. #2 guy, somewhat hard. Pretty crazy. Also since I was directly behind the Kenyan-American dude, man he looked EXACTLY like those videos I watch.. Beautiful stride/foot strike/consistency etc..

I don't even care about the cramp .. whatever.. It sucks but I just have to live with it. It's crazy that this issue is most likely the result of a damn body shot i took in boxing in 2005-2006.. that's the body shot that made it impossible for me to run for ~2 months after I got floored with it. I would cramp instantly, in that exact spot, as soon as i started running.

so fuck it.. If eventually I just go out to run 1-mile PR's at 5k's I wouldn't even care. I still had alot of fun.

I really need to get so much faster that I can basically finish before I start cramping.. So, I need to run ~12:XX 5k's.................... LMAO.

:ibrunning: :ibrunning: :ibrunning:



the overall female/male winners, notice the 10 year old girl on the far left (21:xx - 1st overall female ...........  :wowthatwasnutswtf:)





some guy running:





my ugly face:






Food

8:30 AM
- at the race!!! they had breakfast

- eggs, sausage, tater totts, pancakes, muffin, coffee






Food

10 AM

- turkey and brie sandwich
- soup
- chocolate whole milk



Food

3 PM

- 2 x banana
- some whole chocolate milk
- some soup
- some bread



Food

5 PM

- orange juice
- banana



Session: Evening

7 PM
- nb 5000v2

warmup:
- felt kind of dead

speed work: 8 x ~420m with light jog recovery
1. 1:25.2 (5:22 min/mi)
2. 1:27.1 (5:32 min/mi)
3. 1:26.8 (5:29 min/mi)
4. 1:29.9 (5:41 min/mi)
5. 1:27.5 (5:29 min/mi)
6. 1:27.5 (5:35 min/mi)
7. 1:25.5 (5:29 min/mi)
8. 1:19.3 (4:58 min/mi)

pretty decent... tried to stay relaxed and not "overdo it", until the very last interval.

happy about that session because I feel pretty dead..




cooldown: light ~1 mile run



Food

8:15 PM

- 2% milk



Food

- 3 x banana
- 2% milk
- 1/2 roast beef sandwich
- 1/2 ham & cheese sandwich



Food

10 PM

- 3 x 2% milk
- damn went crazy .. so thirsty for milk.



Session: Stretching

9:30 - 10 PM

- calves/hamstrings/quads
- everything is tight/dead



feel pretty beat up.







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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

adarqui

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Re: ADARQ's journal
« Reply #6764 on: October 16, 2016, 03:27:45 pm »
0
skipped morning workout.. figured i'd rest. plan on doing some intervals though around 4 PM. I'll get back to morning runs tomorrow most likely.

I need to really start focusing hard on the first two miles now though ... I think i'm going to focus on the first two miles without caring about the third, and only run the third hard if I feel like it.. otherwise just coast it.

I need to start being able to hit two consecutive 5:xx miles.



10/16/2016

Bio: Morning

last night's sleep: 10 hours
last night fell asleep: ~10:30 PM
wakeup = 9:30 AM
- DAMN! needed it.
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads
aches = right hip flexor slightly, right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0




Food

10 AM

- 3 x eggs + english muffin + asiago cheese
- 3 x banana
- 2% milk
- green tea
- orange juice
- some cereal



Food

1:30 PM

- 2 x banana
- watermelon



Session: Afternoon

4 PM
- nb 5000v2
- hot but slight tail wind on my intervals

speed work: 7 x ~530m with light jog back recovery
- pretty fast!
1. 1:45.3 (5:14 min/mi)
2. 1:46.2 (5:18 min/mi)
3. 1:48.2 (5:26 min/mi)
4. 1:48.0 (5:23 min/mi)
5. 1:45.7 (5:17 min/mi) - pushed it more
6. 1:56.1 (5:47 min/mi) - weaker from pushing it on #5
7. 1:46.8 (5:19 min/mi)

damn.... pretty good!!  :ibrunning: everything under 5:30 min/mi except for #6 ...... damn!




left achilles is a little tight.. need to watch it.




Food

5:30 PM

- 2 x 2% milk
- 2 x banana



Session: Stretching

5:30 - 5:45 PM

- calves, quads



Food

8 PM

- small bowl of soup + a few crackers
- a few pieces of bread + garlic pesto (leftovers from la fontana)
- 2 x vegetable egg rolls + sauce
- 3 x banana
- 2 x water
- cereal (no milk)



Session: Stretching

8:30 PM

- calves/ankles, feet, quads, hamstrings

- some self massage (might have made my calf more tight).




left achilles is a bit tight..









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

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning