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adarqui

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Re: ADARQ's journal
« Reply #6810 on: November 05, 2016, 11:08:27 pm »
0
haven't been on as much this week because i've actually been doing a small freelance job which is pretty nuts.. a friend needed help.

so, that's why i haven't been on alot lately.
  :derp:



also, just found this photo from the schott communities 5k a few weeks ago:



cropped it & mirrored it into this:





also .. can't wait until Tuesday's from now on .... absolutely loved the speed session at that somewhat nearby high school. I didn't really "blog about it" in my journal at the time, was too busy ..

but basically, I just tagged along with these 5 other dudes, one of which I met from the halloween 5k race.. Everyone was really cool.. runners are damn nice people. Anyway, we did like:

2 x 100
1 x 400
1 x 1000
2 x 100
1 x 1000

i forget.. then I did 6 x 400m.

the track is PRO ... !!!!!! .. i definitely feel faster on it.. it's an amazing track. They have a turf football field, rubber/pro track, tires to flip, rings hanging from trees, some more football stuff, boxes for hops, and a bunch of other stuff..

unfortunately this Tuesday is ELECTION TUESDAY in USA .. but, I still plan to go out there.

also there were tons of other people on the track doing their thing .. one of them hit me up on strava.

#runlife.

 :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #6811 on: November 06, 2016, 10:03:28 am »
+1
legs have felt crazy light/good the last ~3 days.

quads actually got pretty sore today, as the day went on.



11/6/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
- because of setting the clocks back, gained an hour :D
wakeup = 8:30 AM
bw = 146 lb.
- :wowthatwasnutswtf: :ibrunning: :ibjumping:
morning resting heart rate = didn't measure
soreness = calves barely, quads moderate
aches = right hip flexor slightly, left shoulder slightly, left heel slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

- bowl of cereal + 2% milk + honey
- 2 x banana
- propel



Food

1 PM

- quarter watermelon
- banana
- 2% milk



Session: Afternoon

4 PM
- short session, trying to actually get some work in but also give my body some rest
- need to be careful of my right hip flexor

warmup

hang-on-run: 1 mile fast, 1 mile moderate
- 1st mile: 5:32
- 2nd mile: 6:14
- actually set my third best 2 miles .. which is pretty cool considering i held back alot on the 2nd mile
- this type of workout is tough mentally .. even before i do it.. this is more like a race simulation for 1+ miles.
- the idea is to get my 2-miles under 11 minutes so I can hang with the faster people for longer



Food

5 PM

- 2% milk



Food

7 PM

- pre-made strawberry smoothie
- 5 x eggs + english muffin + asiago cheese
- propel
- banana
- a few stacy's chips

- small piece of pumpkin cheesecake ;f



Food

11 PM

- 2% milk
- banana









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
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

adarqui

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Re: ADARQ's journal
« Reply #6812 on: November 06, 2016, 10:19:19 pm »
0
just ordered this, felt it deserved it's own post.. looks pretty cool, just ~200 pages of workouts and running based fitness/performance tests, apparently.

http://www.coachhudson.com/store/coach-hudsons-little-black-book


adarqui

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Re: ADARQ's journal
« Reply #6813 on: November 07, 2016, 09:00:45 pm »
0
busy day.. PHP absolutely sucks, it is satan.



11/7/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 146 lb.
- :wowthatwasnutswtf: :ibrunning: :ibjumping:
morning resting heart rate = didn't measure
soreness = calves barely, quads barely
aches = left shoulder slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

- bowl of cereal + 2% milk + honey
- 2 x banana
- green tea



Food

1 PM

- oatmeal with honey
- green tea
- banana



Session: Afternoon

3:45 PM
- felt crazy fast/good/light

400m repeats:
- 13 x 400m with <= 1 min rest
- ~200m
- best 400m repeats in recent history.. really solid session.
- stayed relaxed but tried to keep the speed below 6 min/mi
- oscillating between tail-wind and head-wind







Session: Food

5 PM

- 2% milk



Food

8 PM

- 5 x eggs + english muffin + asiago cheese
- propel
- 2% milk
- veggie smoothie
- stacy's pita chips
- banana



Food

10:30 PM

- cereal + 2% milk









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
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

Coges

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Re: ADARQ's journal
« Reply #6814 on: November 08, 2016, 12:13:30 am »
+1
Loving the goals, cues, theories, etc in your log. Good reminders.

On the goals front, how's the getting up at 5am one working for you? The reason I ask is it's a goal of mine. One that I met regularly last year but have been unable to get my head around this year for some reason.
"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 #6815 on: November 08, 2016, 12:38:21 pm »
+1
Loving the goals, cues, theories, etc in your log. Good reminders.

thanks! ya it's helped me stay on track even more i think.

Quote
On the goals front, how's the getting up at 5am one working for you? The reason I ask is it's a goal of mine. One that I met regularly last year but have been unable to get my head around this year for some reason.

not so good lately.. been doing some consulting-type-work this week and mostly waking up @ ~7-8 AM.. was doing fairly good at it the last month or so, but mostly waking up around 6 AM.

5 AM is pretty hard for me.. I might have to re-evaluate it and make it 6 AM.. I think I can pull off 6 AM alot easier than 5 AM.

also now since i'm eating alot less, I think I can prepare to run faster in the morning.. ie, not as much bathroom visits and such needed before I run.

so ya I might modify that and make it 6 AM.. for important races i'll just sacrifice one less hour of sleep and get up at 5 AM, to prepare more.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6816 on: November 08, 2016, 12:44:15 pm »
+1
VOTING DAY IN AMERICA. jeejejeje.



might hit the track later today!



11/8/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 146 lb.
- :wowthatwasnutswtf: :ibrunning: :ibjumping:
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly, legs a little achy
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

- bowl of cereal + 2% milk + honey
- 2
- green tea



Food

12:45 PM

- 2% milk
- quarter watermelon
- banana



Food

4 PM

- half of a pre-made almond/fruit smoothie



Session: Evening

5:30 PM

track work:
- teamed up: 16 x 200m with 1 minute standing rest
- teamed up: 2 x 1000m with 200m walking rest
- 3 x 400m with whatever-rest
- mostly sub 5 min/mi 200's

so basically, i teamed up with two different groups of people.. i did the initial 16 x 200m workout with group 1, then asked to tag along with some other dudes for the 2 x 1000m .. they had 2 left, i think they did 5 total (so 3 before i tagged up).

really fun!!!!!!!!!!!!!

:ibrunning:








Food

7 PM

- ensure (from the trunk of my car lul)



Food

8 PM

- 2 x white cheese pizza
- 1 x mushroom and pepper pizza
- 3 x chicken wings
- piece of bread
- propel
- 2% milk



Food

10:15 PM

- second half of my almond/fruit drink
- 2 x banana
- propel



Food

1 AM

- 2% milk
- banana










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

potential run protocols:
- always warmup great
- 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
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

adarqui

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Re: ADARQ's journal
« Reply #6817 on: November 09, 2016, 12:54:53 pm »
+1
feh @ politics.

also, I lost my IRC channel to a trump supporter.. I told him if Trump wins, he would be president of #jumping.. If Trump lost, he'd be permanently banned. This fucking racist asian is now in control of my irc channel.

but..



cool.



11/9/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~4 AM
wakeup = 6 AM
bw = 148 lb.
- bleh, up late.. probably related to that.
morning resting heart rate = didn't measure
soreness = none
aches = left achilles slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 1



Food

10:30 AM

- bowl of cereal + 2% milk + honey
- green tea
- banana



Food

3 PM

- quarter watermelon
- 2% milk
- banana



Session: Evening

6 PM

warmup

run: 2.x miles
- mile 1: 5:45
- mile 2: 6:07
- was shooting for 2 sub 5's ..
- thought i was easily hitting that mark, but couldnt check my watch because i was mostly running in the dark. sux.
- felt very good though



Food

7 PM

- 2% milk



Food

8 PM

- 4 x chicken wings
- 2 x veggie egg rolls
- pre-made veggie smoothie
- some focaccia bread



Food

11 PM

- oatmeal + honey
- 2% milk
- banana








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

potential run protocols:
- always warmup great
- 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
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

adarqui

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Re: ADARQ's journal
« Reply #6818 on: November 10, 2016, 03:42:00 pm »
+1
signed up for a race on Saturday! yaaa!!  :ibrunning:



11/10/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

9 AM

- 5 x eggs + english muffin + asiago cheese
- green tea
- 2 x banana



Food

2:30 PM

- oatmeal + honey
- banana
- propel



Session: Afternoon

4 PM

speed: 5 x 1050m with 2 minutes standing rest
- strava: https://www.strava.com/activities/771777416
- PR on my first 1km: 3:07 (5:05 min/mi pace)  :personal-record: :ibrunning:
1. 3:16 (5:05 min/mi)
2. 4:04 (6:13 min/mi)
3. 3:45 (5:47 min/mi)
4. 4:06 (6:14 min/mi)
5. 3:44 (5:45 min/mi)
6. 210m: 42.3 (5:31 min/mi)





Food

5 PM

- 2% milk
- banana



Food

9 PM

- pumpkin bisque soup + some stacy's pita chips
- premade: protein berry smoothie
- propel




Food

11:30 PM

- 2% milk
- vegan fudge brownie









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

potential run protocols:
- always warmup great
- 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
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)

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

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

adarqui

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Re: ADARQ's journal
« Reply #6819 on: November 12, 2016, 12:21:59 am »
+1


REST DAY.



11/11/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity slightly, left knee slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

10 AM

- 5 x eggs + english muffin + asiago cheese
- banana
- blue corn chips + fresh hot salsa
- green tea





Food

3 PM

- pre-made veggie smooth



Food

7 PM

- bowl of cereal + honey + 2% milk
- 2 x banana
- propel



Food

10 PM

- 2% milk
- vegan fudge brownie

adarqui

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Re: ADARQ's journal
« Reply #6820 on: November 12, 2016, 11:58:19 am »
+3
RACE DAY!

it's a late race too.. 6 PM ET start time.



11/12/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity slightly, left shoulder slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

10 AM

- 5 x eggs + english muffin + asiago cheese
- cereal + 2% milk + honey
- banana
- green tea



Stretch

11 AM

- havent been listing stretching but, stretching quads daily .. usually during dog walks
- stretched quads very good during a long ~1 hour dog walk, got real loose



Food

2 PM

- green tea



Food

4 PM

- quarter watermelon
- banana
- 2% milk



Session: Evening

5:30 PM

warmup:
- felt REALLY good, flying

5k race: holiday festival of lights 5k
- strava: https://www.strava.com/activities/773733189
- endomondo: https://www.endomondo.com/users/26420622/workouts/834559064
- results: http://www.splitsecondtiming.com/results/2016/fantasy2016.php
- 1st overall
- official: 18:33 (-10s) (5:59 pace) :personal-record:
- unofficial: 18:21 (-22s) (5:54 pace) :personal-record:
- 3.17 mi in 18:43
- 2-mile split: 11:29 (-8s) :personal-record:
- 12-minute test: 2.08 mi (+0.06 mi) :personal-record:
- 3 km: 10:40 :personal-record:
- 3 mi: 17:44 (-20+s) :personal-record:
- splits:
1. 5:33
2. 5:57
3. 6:17
4. ~5:24 pace

recap: Was in the lead the entire race. Started out fast, had 1 dude (kid) who was trying to keep up with me for about 0.75 mi, but then he started to fade. I think he uses my strategy of just go all out in the beginning, because he didn't finish top 3 but he seemed pretty fast. So he probably imploded

I got confused at ~0.5 mi, almost took the wrong fork in the road.. It was completely dark out, and the lead truck had disappeared, so it was really confusing. They should have had a volunteer at that exact spot to tell people where to go, imho.. seems like lots of races fail to address these small issues that could wreck someone (especially someone as blind as me). It was the only spot in the race where it was legit-confusing.

Just kept pushing the pace for ~2 miles, then started to back off a bit.. Still ran at a decent pace but tried to relax more.

Finished strong.

that dip in the beginning, pretty significant.. that's where I slowed down hardcore and tried to figure out where to go:






It was a really nice event. Seemed like 300+ people, dno.. So many polite/happy people.. running events > *.

The trophy/plaque I won, lul!!!





I came there fully intentioned to hang with a sub-17 or 17's guy until I literally pass out and die.. so, even though I ran mostly alone, I think that aggressive mindset was still there. I didn't go balls-to-the-wall, but I did try and separate from everyone.

The Tamarac Turkey Trot 5k is in a few weeks.. There are multiple sub-17 guys there every year.. so, we'll hopefully be able to put that to the test for at least 2 miles.. My goal is to hang with them for at least 2 miles then just hopefully gain confidence/guts/heart when I see them tiring/slowing down during mile 3.

The first 2 miles is everything in a 5k IMHO.

predicted vo2max based on cooper's test:
01:32 <@let> .runcalc vo2max_cooper_miles 2.08
01:32 < polybot> 63.53 mL/(kg·min)
01:32 <@let> damn nice

 :ibrunning:



OH ALSO .. I haven't run 3 miles straight since my last race .. this low volume/high intensity stuff is working pretty good for me.

 :wowthatwasnutswtf: :ibrunning: :wowthatwasnutswtf: :ibrunning: :wowthatwasnutswtf: :ibrunning:



OH ALSO x2: that 10 year old girl won overall female again.. beast





Food

7 PM
- at the event

- grilled chicken, rice and beans, bread roll
-- pollo tropical!
-- free (not really: included in the price of the event)



Food

8:30 PM

- berry whey protein pre-made drink
- goat cheese ravioli's with some pasta sauce
- stacy's pita chips



Food

9 PM

- vegan fudge brownie
- 2% milk





that pollo tropical WRECKED me. my stomach has been destroyed ever since I ate it.. but not food poisoning level.

vag

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Re: ADARQ's journal
« Reply #6821 on: November 13, 2016, 07:40:34 am »
+2
BAMF, you are!!!
 :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :personal-record: :headbang: :highfive:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: ADARQ's journal
« Reply #6822 on: November 13, 2016, 11:43:54 am »
0
BAMF, you are!!!
 :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :personal-record: :headbang: :highfive:

haha @ BAMF ... if I keep this up, I might eventually get to legit BAMF. I truly believe I could get to beast level (specific to age group) @ running. I'm definitely glad I made the decision to take this journey. No more "fighting my genetics", now i'm about taking full advantage of them and reaching max potential in this running sport. :ninja: :headbang: :highfive:

I also think my mindset of just keeping up with the fastest people for as long as possible, is similar to my mindset of just going out and throwing down all power dunks. It's more about guts & pushing the limits than anything else. It took me over a year to get this mindset back (after losing it for ~3+ years). When i'm in peak form, i'm just very aggressive. By risking so much during a race, I think that's helping me grow faster than average... I mean, i'm actually hoping someone like Mo Farah is lined up during one of these races - i'm going to be able to keep up to some extent, and I think that stimulus is so powerful. No holding back.

Thanks so much man!!!!

adarqui

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Re: ADARQ's journal
« Reply #6823 on: November 13, 2016, 12:12:08 pm »
0
11/13/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 149 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 1



Food

10 AM

- big bowl of cereal + 2% milk + honey
- banana
- green tea



Session: Afternoon

1:30 PM

mixed speed intervals: 6 x 800m (400 fast, 400 moderate/slow), short rest
- brutal
- hit my mark on the first one only.. ~4:40 + ~5:30





finishers:
- 1 x ~100
- 2 x ~200
- 2 x ~100
- 1 x ~200

last ~100 was ~13.8 s which is pretty good.

max speed: 16 mph

could hit high speeds very easily.. had more speed in me than endurance that's for sure.

felt good hitting 16 mph again.. been a minute since i did that.



Food

3 PM

- 2% milk
- banana
- propel



Food

9 PM

- 5 x eggs + english muffin + avacado + asiago cheese
- salsa + blue corn chips
- 2% milk
- banana



Food

11 PM

- propel
- banana

gukl

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Re: ADARQ's journal
« Reply #6824 on: November 13, 2016, 03:34:07 pm »
+1
awesome man - you are gonna need a new trophy cabinet soon! motivating me to get some new running shoes and get back into it!