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adarqui

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Re: ADARQ's journal
« Reply #6840 on: November 16, 2016, 04:18:19 pm »
+1
tired!



11/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate, hamstrings slightly (left more-so)
aches = left shoulder slightly (better today), right hip flexor barely
injuries = 3 toenails black, right forefoot (toes) pad slightly
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

10 AM

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



Food

1 PM

- protein bar @ whole foods




Food

2:30 PM

- 2 x small pieces of pizza
- 3 chicken wings
- green tea
- some pre-made fruit drink





Session: Evening

6 PM

recovery run: easy ~2.5 miles in ~13 minutes
- total work: 3.88 mi in 40:51
- tried to just relax for ~2.5 miles and hit sub 6 pace (success)
-- and hit that pace going slow around turns and slowing down for a few people. good stuff.
-- that's pretty awesome.. i remember not so long ago where this was actually really hard..
- splits:
- 1. 5:56
- 2. 6:03
- 3. 3:05 (5:57)
- 12-minute test: 2.0 miles





:ibrunning: :ibrunning: :ibrunning:


I'd like to get in one more hard workout tomorrow .. then rest Friday .. then race Saturday.

There's a pre-race workout in this book:
- 1600m @ 5k pace
- 6 minutes rest
- 10 x 400m @ 3k pace, 1 minute recovery between reps




Food

7 PM

- 2% milk
- banana



Food

9 PM

- 5 x eggs + english muffin + honey on each half of the muffin
- 2 x banana
- propel
- some stacy's chips



Food

9:30 PM

- vegan fudge brownie
- 2% milk

adarqui

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Re: ADARQ's journal
« Reply #6841 on: November 17, 2016, 05:10:52 pm »
+2
last workout before saturday's race.. feeling pretty drained but still powerful.

i dno why but i love how this turned out:





11/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so)
aches = left shoulder barely (better today), right hip flexor (barely early on, slightly after run), left heel slightly
injuries = 3 toenails black, right forefoot (toes) pad barely
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- quarter watermelon
- banana
- english muffin



Bio

aches = + pulled a small muscle in my upper back from lying down coding in a weird position .. i guess i had my cerivcal spine bent too much from the pillow.



Session: Morning

11 AM

pre-race speed: 1 mile, 7 x 400, 1 x 500 .. ~1 minute rest between everything
- strava: https://www.strava.com/activities/778151217
- splits:
- warmups:
- 1. 100m: 5:39 min/mi
- 2. 100m: 5:25 min/mi
- 3. 160m: 5:10 min/mi
- 4. 100m: 5:25 min/mi
- 5. 160m: 5:16 min/mi
- session:
- 1. 1-mile: 5:27 + ~100m
- 2. 400m: 5:38 min/mi
- 3. 400m: 5:28 min/mi
- 4. 400m: 5:37 min/mi
- 5. 400m: 5:31 min/mi
- 6. 400m: 5:39 min/mi
- 7. 400m: 5:31 min/mi
- 8. 400m: 5:44 min/mi
- 9. 400m: 5:18 min/mi

:ibrunning: :ibrunning: :ibrunning:

basically hit all of my numbers for this workout.. was trying to maintain ~5:30 pace throughout the whole workout.. because i'll need to be around that time (most likely) in order to win this race on Saturday.

5:30 pace for 5k would be 17:04 ... that would be a 1min+ improvement on my previous PR so, wishful thinking.. but I definitely think I can crack 18 minutes if everything goes right.

~5:30 for this race is pretty much guaranteed top 3 (usually #1 but sometimes #2/#3 as there are 16:XX winners occasionally).

:derp: :wowthatwasnutswtf:



Food

12 PM

- big bowl of cheerios + 2% milk + honey
- 2 x banana
- sweet green tea



Food

3 PM

- 3 x chicken wing
- 1 x pizza
- 2 x banana
- propel



Food

8 PM

- 5 x eggs + english muffin + asiago cheese
- 2 x banana
- 2 x veggie egg rolls
- propel
- some stacy's pita chips



Food

9 PM

- 2% milk
- vegan fudge brownie



Bio

upper back and right forefoot pad bugging me. lame!

also ham tendon a little (from stretching my foot) .. lmao.



11:51 PM: need to get to sleep asap

adarqui

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Re: ADARQ's journal
« Reply #6842 on: November 18, 2016, 09:55:45 pm »
0
rest day! feh. I really need it too.


11/18/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~12 AM
wakeup = 9:30 AM
- eek
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), left heel slightly (sometimes moderately, feh), right shin (in the morning, disappeared in the afternoon)
injuries = 3 toenails black, right forefoot (toes) pad barely (but also moderately at times)
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: ~5 (man i got lit up)  :raging:



Food

10 AM

- quarter watermelon
- banana
- english muffin



Food

1 PM
- wanted to eat my eggs here but, ran out!!! noo!!!!

- 2% milk
- banana



Food

4 PM

- some whole chocolate milk



Food

5 PM

- 6 x eggs + english muffin + honey
- banana
- cereal + 2% milk
- the other half of my pre-made beet/orange juice drink



Food

7:30 PM

- 3 x chicken wings
- piece of foccacia bread
- banana
- propel



Food

9 PM

- 2% milk
- banana
- vegan fudge brownie



feel pretty good, other than my feet and some of these mosquito bites.. hoping this day of rest actually helps my feet quite a bit by the time i wake up/run tomorrow.

tomorrow morning's race should be fast.. I think it's only 1 turn !!!!! if so, that's pretty epic..

really shooting for 17:XX's tomorrow (especially with 1 turn, should be possible).

oh, it's also going to be pretty cool I think..... ~65 F..  :headbang: :ibrunning:

only question is.. will i be able to sleep? heh.  :uhhhfacepalm: hope so.. feel pretty tired right now but..

hopefully i can bring home some more hardware for my mom tomorrow .. love seeing her face when I tell her I won.. hah.




after December, I need to take a week off or something....... HEH!!!!!! :ninja:

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6843 on: November 19, 2016, 12:54:54 pm »
+4
RACE DAY!



11/19/2016

Bio: Morning

last night's sleep: ~5.5 hours
- lots of waking up tho
last night fell asleep: ~11:30 PM
wakeup = 5 AM
bw = dno
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor slightly (after race)
injuries = 2 toenails black, right forefoot (toes) pad barely (but also moderately at times)
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

5:15 AM

- quarter watermelon
-- watermelon wasnt amazing, not ripe enough
- banana
- english muffin


Session: Race

7:30 AM

merrill lynch bull run 5k: 18:21 official (-12s) :personal-record:
- official: http://www.wildsideonline.net/results/2016/2016bullrun.php
- strava: https://www.strava.com/activities/779789036#
- endomondo: https://www.endomondo.com/users/26420622/workouts/837277621
- race result: 4th overall, 1st in the 30-34 age group
- splits:
- 1. 5:15 (-3s) :personal-record:
- 2. 6:04
- 3. 6:19
- rest: 44s (5:56 min/mi)

there are several other PR's.. but, i'm also going to list my "official splits" (as I saw them on the road signs):
- mile 1 marker: 5:08   <-- would be a more impressive 1-mile PR
- mile 2 marker: 10:55 <-- would be first sub-11 for 2 miles

strava PR's:
- 1-mile: 5:15 (-3s) :personal-record:
- 5k: 18:16 (-8s) :personal-record:
- 2-mile: 11:19 (-8s?) :personal-record:

endomondo:
- cooper's test: 2.1 mi (10:49 mph, 5:43 min/mi) :personal-record:
- 3km: 10:33 :personal-record:
- 3-mile: 17:42

- vo2max (cooper's test): 64.25 mL/(kg·min) (+ ~2) :personal-record:




Race recap: went out fast.. but, didn't feel too fast.. when I saw the first mile marker, I literally saw: 4:55 on it as I was approach, which made me go holy shit.. had no idea I was going low 5's.. I was tied for the lead until about 1.25 mi or so.. then I kinda just collapsed mentally like a bitch.. dno what's wrong with me. I wasn't really DEAD, I just started slowing down and allowed it.. then #3 & #4 passed me eventually and I turned into #4.. didn't battle at all to hang with them.

As I was approaching the 2-mile mark I saw sub-11 and sped up a bit to make sure I hit sub-11 .. I passed it around 10:55, which made me feel amazing... but then I plugged my garmin in and my data says 11:19, so that sucks.





Regardless.. still happy.. but annoyed with myself that I didn't hang on better mentally. I should have at least really tried to keep up with the new #2/#3 guys, they were running at like 5:40 pace :/ .. leader went on to run like 5:27 pace.

The guy who won came up to me after and told me "you had me worried for a bit" .. which is cool but annoying.. I want to have him worrying until the end then win it with a kick. :D  :derp: :trollface: :trolldance: :ibrunning:




Food

10:30 AM

- 2% milk
- banana



Food

11:30 PM

- 2 x veggie egg rolls
- banana
- chocolate milk



Food

2 PM
- junk food attack

- 6 x chicken tenders with honey mustard sauce
- fries with cheese on the side
- propel



Session: Evening

6:30 PM

speed: fartlek style intervals with short walking rest
- used my arms better when fatigued, helped

forgot to use my lap key properly, initially.. eek.

since I didn't push myself to the max earlier during the race (crapped out in mile 2 & 3), I figured I would push myself again tonight.. I'm resting tomorrow so, should be fine.

so basically, I ran a hard 1.x miles, then walked when I felt I needed too - for a short period, then ran again.. repeat. I tried to keep the paces really fast. The goal was to make sure all of my actual running was at or faster than goal race pace.

pretty tough workout.








Food

7:30 PM

- 2% milk
- banana



Food

8:30 PM

- oatmeal with honey
- propel
- 2 x 2% milk
- vegan fudge brownie
- 2 x banana


Food

11:30 PM

- ensure
- water w/ lemon



resting tomorrow.. track sessions planned monday and tuesday, rest wednesday, 5k thursday, rest friday. ;f

adarqui

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Re: ADARQ's journal
« Reply #6844 on: November 20, 2016, 08:09:43 pm »
0
getting in another rest day.. to give some of my aches (shoulder, feet, hip flexor) a break.



11/20/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

9:30 AM

- quarter watermelon
- banana
- english muffin


Food

2 PM

- 2% milk
- banana



Food

4 PM

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



Food

8:30 PM
- todo

- steak taco
- chicken taco



Food

9:15 PM
- todo

- vegan fudge brownie
- whole milk

adarqui

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Re: ADARQ's journal
« Reply #6845 on: November 21, 2016, 11:49:45 pm »
0
11/21/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- green tea
- big bowl of cheerios + 2% milk



Food

1 PM

- quarter watermelon
- 5 x eggs + english muffin + honey on each muffin
- green tea



Food

4 PM

- ensure



Session: Evening

5:30 PM
- track workout got canceled because there was a futbol game
- went to the streets

run: non-stop with intervals mixed: 10.2 mi in 1h:16m:15s @ 7:25 min/mi
- i could have kept up a really good distance pace if i wanted too.. low 6's i think
- lots of ups & downs tho, traffic/bathroom etc






Food

8 PM

- 2% milk
- banana



Food

9 PM

- chicken taco
- steak taco
- rosemary chicken breast
- propel
- blue corn chips + fresh hot salsa



Food

10 PM

- 2 x whole milk
- vegan fudge brownie



Food

12 AM

- propel

adarqui

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Re: ADARQ's journal
« Reply #6846 on: November 22, 2016, 02:18:59 pm »
0
going to FAU track tonight i think.. actually graduated from FAU but never once used their track.



11/22/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly (early) - moderately (later/after speed)
aches = left shoulder slightly, left ankle slightly
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

11:30 AM

- green tea
- cereal + 2% milk
- 4 x eggs + english muffin with honey on the muffin
- 2 x banana



Food

3:30 PM

- quarter watermelon
- banana



Session: Evening

5:30 PM
- FAU TRACK!!! collegiate track.

warmup: 1 mile

speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace

speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's





:headbang: :wowthatwasnutswtf: :ibrunning:

felt sore too.. so pretty damn good for feeling sore/a bit tired.. ballin`.



Food

7 PM

- ensure



Food

8 PM

- whole chocolate milk



Food

9 PM

- propel
- 2% milk
- 2 x banana
- 6 x eggs + english muffin + asiago cheese



Food

11:30 PM
- my favorite meal........  :wowthatwasnutswtf:

- whole milk
- vegan fudge brownie
- propel




decent day.

felt tight/tired when i got to the track but flipped the switch, which was great..

now it's rest up tomorrow, then TAMACRACK TURKEY TROT on Thursday morning......

and finally, after that (and thanksgiving) .. time to focus on 400's/800's HARD in december.. might hit up the track more. I'd like to get my 400m repeats and 800m repeats all under 5 min/mi .. i used to be tired of 6 min/mi, now i'm getting tired of 5 min/mi ... time to start focusing on ALL sub 5's for my intervals come December (ie 12-20 x 400m @ 4:XX min/mi @ 1min/rest) .. should be interesting.

:ibrunning:

pc!

adarqui

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Re: ADARQ's journal
« Reply #6847 on: November 22, 2016, 02:57:35 pm »
+4
a bunch of photos of me from my last race .. they just uploaded them.. lool. the guy to my right in the starting line photos won it.























hahaha.. also my hands look weird.






1st & 2nd, 3rd dipped out.


gukl

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Re: ADARQ's journal
« Reply #6848 on: November 22, 2016, 03:13:20 pm »
+1
out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

sorry if i missed you mentioning this earlier in your log somewhere!

adarqui

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Re: ADARQ's journal
« Reply #6849 on: November 22, 2016, 04:00:08 pm »
0
out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

i've come to the realization tho that, it's forefoot/midfoot/heel strikes VERSUS overstriding.. i've gone back to heel striking (without overstriding) and I love it.. i'm so much stronger with that style (my natural style).

but ya i don't notice at all when i'm racing, but i'm also only around a few people or by myself.. but when i watch slower people crossing the line, alot of them definitely overstride and their stride frequencies are way too low.

i think the only person so far that i've seen LEGIT forefoot striking was that former professional kenyan-american runner I was trailing for ~1 mile during a 5k.. his stride looked very different than everyone i've ever seen running.



Quote
also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

seems like every1 warms up differently.. some of the people with collegiate backgrounds seem to put in some actual miles before the 5k's.

i personally just do a bunch of increasing intensity ~200-300's until i'm "easily under 5 min/mi pace".. then I know my body is firing on all cylinders.. i make sure that I hit those paces staying relaxed etc.. I get there pretty quick because of all of the adrenaline, so getting there while staying relaxed is very important because you definitely shouldn't be forcing anything when you're warming up -> you have 3.1 miles to go after all, forcing it for me starts around mile 1.5-2 lmao.

some elite dude told me to run ~3 miles before the 5k: 8 min/mile, 7 min/mile, 6 min/mile..

but i havent done it yet.. i dont think it would help me given the way i train.. i have so much power early on that, i dont want to "sap" it.

most of the fast people seem to do what I do somewhat.. mostly some strides from the starting line, out to a certain point.. and light jog back.. most of the 'slower runners' seem to jog around real slow 'behind' the starting line.. many of them also do the "event warmup", which none of the faster runners ever do.



Quote
sorry if i missed you mentioning this earlier in your log somewhere!

dewd it's np!

seifullaah73

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Re: ADARQ's journal
« Reply #6850 on: November 22, 2016, 04:29:48 pm »
+1
Damn, awesome race man, finally some competition you ran with, were they faster then your previous comps or was it that just this race you were feeling slower then previous race, as you did feel tired a few days back.

How fast were the #1, #2 running was sub 17, 16 or 18.

Congrats  :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/

LBSS

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Re: ADARQ's journal
« Reply #6851 on: November 22, 2016, 11:13:42 pm »
+1
 :highfive: redbeard bros
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #6852 on: November 23, 2016, 12:08:51 am »
0
Damn, awesome race man, finally some competition you ran with, were they faster then your previous comps or was it that just this race you were feeling slower then previous race, as you did feel tired a few days back.

well, i felt great in that first mile.. then i saw my mile time, which was really fast.. then i started thinking about mile 3 and just started slowing down. The trick for me right now is to NOT think about mile 3.. just think about mile 1 & 2.. once I start thinking about mile 3 (especially during mile 1) my body starts holding back.. it's weird I know but.. seems to be the case.

so my goal for thursday is to only think about 2 miles.. i'm going to (hopefully) literally sprint the last 400m of the 2 miles.. then coast out a third mile, idgaf. But it's key for me to focus on 2 miles because these dudes are crazy fast (5:0x-5:1x pace for 5k).. so if I hang with them through 2 miles i'd be extremely happy.. that'd mean i could coast a third mile and still be under 18 minutes for the 5k.

if i still have gas after 2 miles i'll obviously use it but, trying to not even think about the third mile.. need to trick myself into thinking it's a 2 mile race, that'll give me the best chance to make top 3. That's my only chance actually... there's no other way to make top 3, than to hang with these guys for at least 2 miles.

:trolldance:




Quote
How fast were the #1, #2 running was sub 17, 16 or 18.

#1 = 16:56 (5:27 min/mi)
#2 = 17:16 (5:34 min/mi)
#3 = 17:34 (5:40 min/mi)
#4 = me :( lol.



Quote
Congrats  :highfive:

thanks man!!  :highfive:

adarqui

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Re: ADARQ's journal
« Reply #6853 on: November 23, 2016, 12:11:01 am »
0
:highfive: redbeard bros

redbeard clan.

also, gukl and i have the same hair/beard right now LFMAO.


LBSS

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Re: ADARQ's journal
« Reply #6854 on: November 23, 2016, 02:40:23 am »
0
um, given that we're all white, you may want to rethink your spelling of the word "clan".
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter