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adarqui

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Re: ADARQ's journal
« Reply #6750 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 #6751 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 #6752 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..

adarqui

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Re: ADARQ's journal
« Reply #6753 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 #6754 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:

adarqui

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Re: ADARQ's journal
« Reply #6755 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 #6756 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 #6757 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

adarqui

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Re: ADARQ's journal
« Reply #6758 on: October 17, 2016, 01:13:37 pm »
0
TIRED

AS

FU*K.

im wrecked.




10/17/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM.
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate (damn .. VMO and VL's, right especially)
aches = right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0




Food

7 AM

- 2 x banana
- orange juice
- ~3 oz concentrated coffee



Session: Morning

9 AM
- late start..
- really wasn't feeling it.
- felt like i'd cramp up, ribs/stomach feeling weird
- shoes: nb 5000v2

warmup:
- felt dead

run: 2.75 mi in ~18:44
- ~6:50 pace
- cramped up in right abdominal/rib and left rib
- dead by 2.75



Food

10 AM

- big bowl of cheerios with 2% milk
- 2 x banana



Food

2 PM

- ~5 oz spinach salad with avacado, lemon, olive oil, mixed nuts, asiago cheese
- green tea
- 2 x banana





Session: Evening

6:30 PM

warmup: jump rope / walking

jump rope running: 2.6 mi in 44:40
- splits: 17:53, 15:58, 17:36 (0.6 mi)
- pretty cool .. keeps you on your toes the entire time - u don't have to try at all

jump rope running = jumping rope while running ...  :pokerface:
- lungs & legs = fine
- shoulders, calves, heart = working hard

calves a bit tight.. hope they are ok tomorrow.



Food

8 PM

- 2 x 2% milk
- 4 x banana



Food

10 PM

- pre-made beet juice drink
- chocolate pudding (bad idea)
- boost








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 #6759 on: October 17, 2016, 01:50:31 pm »
+1
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

Coges

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Re: ADARQ's journal
« Reply #6760 on: October 17, 2016, 06:24:36 pm »
+2
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 :ibrunning: :ibjumping: :motherofgod:
"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 #6761 on: October 17, 2016, 10:23:07 pm »
+1
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 :ibrunning: :ibjumping: :motherofgod:

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

Coges

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Re: ADARQ's journal
« Reply #6762 on: October 17, 2016, 11:31:47 pm »
+1
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 :ibrunning: :ibjumping: :motherofgod:

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.
"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 #6763 on: October 18, 2016, 02:15:17 pm »
0
10/18/2016

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM.
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = ribs slightly (left & right side)
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0




Food

5:15 AM

- banana
- ~3 oz concentrated coffee



Session: Morning

6:30 AM

warmup:
- felt good, lots of bounce from jump rope the night prior

run: 3.1 mi in 31:01
- focused on the first 2 miles only
- splits: 5:57, 6:17 (feh)
- 12 minute test: 6:07 min/mi, 1.96 mi

again, slowing down at turns really kills me.. it's the single biggest thing I think I need to work on. I did a better job at picking it back up in the second mile but, slowing down at every turn takes a ton of valuable time off.

speed:
- 5 x ~97m
- max speed: ~16 mph @ what felt like ~75% effort damn, nice
1. 19.4s (5:50 min/mi) (max: 5:08)
2. 17.7s (5:11 min/mi) (max: 4:42)
3. 16.8s (4:49 min/mi) (max: 4:16)
4. 17.3s (4:53 min/mi) (max: 4:07)
5. 14.8s (4:23 min/mi) (max: 3:47)





i do a decent job at increasing my speed progressively... hehe!



Food

9 AM

- 2% milk
- strawberry smoothie



Nap

10 AM - 12 PM

- absolutely dead.. passed out hard for 2 hours
- not getting enough sleep prior to these 5 AM wakeups :(



Food

1 PM

- 4 x egg + english muffin + asiago cheese
- green tea
- 4 x banana
- mixed nuts
- cereal with 2% milk + honey




Food

5 PM
- would have been 4 PM but, when i sliced through this watermelon, i knocked over a glass plate and it smashed .. then the watermelon fell on top of it and had glass shards in it..  :raging:
- hehe

- a big quarter (?) of a watermelon




Session: Stretching

6 PM

- stretching quads/hip flexors while walking dogs
- right hip flexor a bit more tight .. need to keep my eye on it



Session: Evening

7 PM
- felt crazy fast/bouncy .. like a spring

warmup
- springy

runs: 2 x ~1158m
- strava: https://www.strava.com/activities/749084188
- ribs/abdomen felt good - no sign of cramping
- was going to do 4 x 100m but, just being careful .. a bit achy in right hip/hip flexor and calves are tight (but also tight in a good way .. felt so strong in them during my runs)
1. 3:49.5 (5:18 min/mi)
2. 3:46.3 (5:12 min/mi)





happy about that !!  :ibrunning:



Food

7:30 PM

- 2% milk
- banana



Food

9 PM

- 1/2 ham and cheese sandwich
- small soup
- 4 x banana
- 2% milk



quads/calfs = sore.. lool.








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 18, 2016, 09:02:48 pm »
+1
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.

haahhaahh.

18m 5k and then smashes dunks. The other runners won't know what to do with themselves. 
 :ibrunning: :ibjumping: :motherofgod:

ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.

i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.

pc!

haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.

ya.. that was the initial plan: dunk, sprint, run.. but i've just been so obsessed with running lately (and some sprinting) that jumps have taken a back seat. I'm definitely getting stronger, bouncier, leaner, faster, better shape etc .. so it's possible my SLRVJ is still fairly decent.

but ya, after a 5k, i doubt i'd have much in my legs.. though, the speed work i'm doing after my 5k's lately is making my legs stronger, for sure.

back when i was jumping alot + running alot, I jumped VERY GOOD after trying to PR my 1 KM's .. but I never jumped nearly as good after trying to PR my 2 mile runs.. so 3.1 miles sounds even worse lmao.

i'll probably do some jumps even if it's just some fingertip touches ... dno tho.. I remember those courts were amazing.

should get some kewl pics at least.. :D

peace!