Author Topic: ADARQ's journal  (Read 694616 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6825 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6826 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6827 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

  • Hero Member
  • *****
  • Posts: 5218
  • Respect: +3034
    • View Profile
Re: ADARQ's journal
« Reply #6828 on: November 13, 2016, 07:40:34 am »
+2
BAMF, you are!!!
 :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :personal-record: :headbang: :highfive:
woot

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6829 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6830 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

  • Hero Member
  • *****
  • Posts: 1705
  • Respect: +1303
    • View Profile
Re: ADARQ's journal
« Reply #6831 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!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6832 on: November 13, 2016, 04:00:56 pm »
0
awesome man

thanks man!



Quote
- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.



Quote
motivating me to get some new running shoes and get back into it!

sick!!! :ibrunning:

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

gukl

  • Hero Member
  • *****
  • Posts: 1705
  • Respect: +1303
    • View Profile
Re: ADARQ's journal
« Reply #6833 on: November 13, 2016, 05:45:38 pm »
+1
awesome man

thanks man!



Quote
- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.



Quote
motivating me to get some new running shoes and get back into it!

sick!!! :ibrunning:

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

ya the glass one was real nice. with the plaques and stuff, can you wall mount them..that could be pretty cool?

in regards to the shoes - i literally couldn't find the RC5000v2's in the UK anywhere, even NB Minimus trails are hard to find here bleh. I will have a search and see if i can find a retailer for the sauconys somewhere, they seem to be a bit cheaper than the NB anyway. I'm super broke atm so it's gonna be after christmas now anyway, maybe see what there is in the sale.

I felt so good when i was running 3-4x a week though, especially around my home home there were some real nice trails, now i'm back at university in a city it's a little less inspiring but there's still some pretty nice parks and stuff around

seifullaah73

  • Hero Member
  • *****
  • Posts: 3465
  • Respect: +1538
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6834 on: November 13, 2016, 06:31:52 pm »
+2
good luck with the turkey run, im also looking forward to how you do when the sub 17 runners come, like a boxing match when 2 good people fight each other, then the real contest starts. good luck and also congrats on the previous race.

 :P   :highfive:
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6835 on: November 14, 2016, 10:19:27 am »
0
awesome man

thanks man!



Quote
- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.



Quote
motivating me to get some new running shoes and get back into it!

sick!!! :ibrunning:

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

ya the glass one was real nice. with the plaques and stuff, can you wall mount them..that could be pretty cool?

ya, dno if i want to do that though. right now i just have it propped up against some of the other trophies jaja.


Quote
in regards to the shoes - i literally couldn't find the RC5000v2's in the UK anywhere, even NB Minimus trails are hard to find here bleh. I will have a search and see if i can find a retailer for the sauconys somewhere, they seem to be a bit cheaper than the NB anyway. I'm super broke atm so it's gonna be after christmas now anyway, maybe see what there is in the sale.

ya and if you ever find something like my saucony shay xc4's, they are extremely cheap and worth a try. I mean I get mine for $29-39 USD from easybay and sites like that.

saucony does have a shoe that i've always been tempted to try, the Endorphin Racer:

http://fellrnr.com/wiki/Saucony_Endorphin

It's 0-drop and extremely light (~3.x oz) .. it looks similar to my nb rc500v2's but the 5000's have a 4mm drop so.. could be more along my liking.. but just the fact that it looks so similar has prevented me from trying it.. my saucony shay xc4's look more like 'sprinting shoes' and definitely feel that way, so just sticking to those for now.. but the lightness + drop + saucony brand does entice me.



Quote
I felt so good when i was running 3-4x a week though,

nice! ya, I like how I feel right now.. relaxed/loose/healthy (for the most part).

running/sprinting is just so damn human.. almost seems necessary in life. :ninja:



Quote
especially around my home home there were some real nice trails, now i'm back at university in a city it's a little less inspiring but there's still some pretty nice parks and stuff around

you should be able to run even faster in those parks (I imagine) if they have asphalt paths/sidewalks etc.. that's a big bonus.

would you be able to run on the roads?

i've never really done any trail running.. i have run on some dirt/grass/rocky paths but they aren't really trails, so I don't really know much about that life.. if I had nice trails around, i'd have to run them slow and just enjoy the scenery/outdoors, I imagine.. right now I don't really run to enjoy any scenery.. there's nothing really enjoyable about the way I train, other than the feeling of the effort/intensity and the numbers/future goals.

a good example is this Fantasy of Lights race I ran in the other day.. I imagine lots of people ran it nice and slow with their families, and enjoyed the x-mas lights etc.. but everyone trying to run PR's/fast probably didn't notice any of it. If I try and think about the x-mas lights, most of it is a blur. I do remember a few because they were funny.

once I start running fast, I start zoning out and become more "robotic".

I wonder if that's normal.. I imagine it is.. but i'll maybe ask some of those people I run with tomorrow if they go to the track. These people I run with at the track, they've all done like 20+ marathons, tons of 5k's, it's ridiculous.. they are running addicts.. pretty cool tho.

pc!!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6836 on: November 14, 2016, 10:24:59 am »
+1
good luck with the turkey run, im also looking forward to how you do when the sub 17 runners come, like a boxing match when 2 good people fight each other, then the real contest starts. good luck and also congrats on the previous race.

 :P   :highfive:

thanks man!!

i actually signed up for another 5k BEFORE the turkey run haha.. nov 19, saturday.. it usually has 17's for top 13 and sometimes a 16 for first place... so seems fast.

need to start waking up earlier & doing my sessions earlier to try and get ready for the turkey trot on nov 24.

and ya i want to get to the point where it's more like boxing - competition for the win.. that's definitely my #1 goal is to be able to hang with and/or win every one of these local races, no matter if it's guys who run 15's, 16's, 17's etc.. the feeling of actually racing, and not just trying to get PB's, is what I really enjoy. I think that's the mindset i'll need to be able to get my times so fast, I need to be willing to fail in these races, to grow as a runner/racer.. need to just go all out for as long as possible and tell my body, this is what we're doing now so adapt already.

pc!!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6837 on: November 14, 2016, 11:07:44 pm »
+2
man I am wrecked today.. race + hard session the day after a race, caught up with me.

legs, heart, and mind feel toasted.



11/14/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~12 AM
wakeup = 7:30 AM
bw = 146 lb.
:wowthatwasnutswtf:
morning resting heart rate = didn't measure
soreness = quads slightly
aches = left shoulder slightly
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 3  :raging:



Food

8 AM

- oatmeal + honey
- green tea
- banana



Session: Afternoon

11:30 PM
- absolutely dead .. legs tight, heart weak

run:
- a bunch of decent warmups
- 800m (fast) + 800m (fail - quit): hit ~2:30 for 800m at least, but then i quit.. like a bich
- finished with a bunch of 100's/200's and a 400
- dead





my goal was to run 800m all out, then transition it into a safe 800m+ .. i'm just too beat down over the last few sessions + my race  :raging: :raging:

;d



Food

12 PM

- whole chocolate milk
- banana
- propel



Food

5 PM

- whole chocolate milk



Session: Evening

7 PM

recovery / relaxed speed: random intervals with fast walk full recovery
- felt really fast but mentally tired
- made sure to stay very relaxed during my intervals
- really good session!!

 :ibrunning:





pretty damn good.. everything low 5's over all of the random distances.



Food

8:30 PM

- 2% milk
- banana



Food

10 PM

- 5 x eggs + english muffin + asiago cheese
- blue corn chips + fresh hot salsa
- propel

- 2% milk
- vegan fudge brownie

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6838 on: November 15, 2016, 12:33:33 pm »
+1
TRACK DAY!!


11/15/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
- eek
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = left shoulder slightly (deep anterior delt pain, hurts alot when waking up)
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 1



Food

11 AM

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


Food

1:30 PM

- propel



Food

3:30 PM

- pre-made beet + orange juice drink
- watermelon
- banana
- 2% milk




Food

3:45 PM

- quarter watermelon
- 1/2 pre-made beet/orange juice drink
- banana
- 2% milk



Session: Evening

5:50 - 7:15 PM
- pouring rain before i got there
- a few die hards showed up

speed: total work = 8.90 mi in 1:26:12
- strava: https://www.strava.com/activities/776791456
- protocol: 1 mile fast but not all out (:personal-record:), 2 miles slow, 10 x 400m.. all with 400m light jog rest between each rep
- tagged along with a fast/beast dude who is training for a full ironman, basically did his workout and his pace
- 1 mile (according to strava): 5:18 (-1s) :personal-record:
- most everything low 5's







wasn't going to count tonight's 1-mile PR as something that should be in the PR thread but, after looking at my garmin device, looks legit :D so i will.



dope!

5:19.8 to 5:18.9 hah.



Food

7:30 PM

- ensure



Food

11:30 PM

- 2 x southwest egg rolls with sour cream
- chicken taco
- 2 x banana
- propel
- 2 x 2% milk



Food

1:30 AM

- water w/ lemon




took way too long between finishing my speed session and eating.. but had no choice, was out at a meeting.

i'm absolutely dead right now and i'm up way too late..

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32748
  • who run it.
  • Respect: +8319
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6839 on: November 15, 2016, 12:38:03 pm »
0
got my "little black book: redux, by Coach Brad Hudson" (running book) yesterday!! this book is going to help alot.. tons of great workouts that I need to incorporate and test myself with.

here's a really cool quote from the 5k section:

Quote
One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere

-- Bob Kennedy



Quote
To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.

My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.

-- Brad Hudson

sick  :wowthatwasnutswtf: :headbang: :ibrunning:

the callus analogy is perfect.