Author Topic: ADARQ's journal  (Read 694625 times)

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adarqui

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Re: ADARQ's journal
« Reply #7560 on: November 21, 2017, 04:11:52 pm »
+1
Just by reading 'Go hard 2 miles' I'm running out of breath. Good luck with that  :highfive:.

hah thanks! :highfive:

yup, gotta do my best & rep the adarq crew.  :headbang:

adarqui

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Re: ADARQ's journal
« Reply #7561 on: November 21, 2017, 04:13:56 pm »
+1
hahahahahaha!!

look what I did on the 11/22/2016, yet the turkey trot 5k was on 11/24/2017:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

Quote
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

A hard af track workout with only 1 day rest, then the 5k race.. haha. Such a noob.

 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

Also, my diet was absolute sh*t compared to what it is now.

adarqui

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Re: ADARQ's journal
« Reply #7562 on: November 21, 2017, 09:32:15 pm »
+2
I emailed the director of that 10k race I went too.. I asked her to post the video from the pace car, raw.. no editing, no music, nothing. Usually they post some clips of the race in a highlight video. I requested the raw video as well, so that everyone can watch it.

Many hours later..... She responds, saying that's a GREAT IDEA.

epic.

hope they post it.

 :goodjobbro:

Mutumbo000

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Re: ADARQ's journal
« Reply #7563 on: November 22, 2017, 04:37:24 am »
0
word, all that makes sense.

nice!!

Quote
the USATF masters all-american standard for 35-39 year olds in the 5k is 16:00. that is flying. go get it.

https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

Whoa that's kinda crazy, and ya definitely flying.. If I stay healthy, i'll get that for sure, especially the 4:40 mile. I mention health alot, because it's still #1 on my mind. If I can stay dedicated & focused, while also remaining healthy, I really feel i'm capable of some crazy running performances, 1000x crazier relative to what I achieved with dunking (vert). I've found my home with this running stuff.. my body isn't "trying to revert" like it was with dunking. With running, I feel like I can just "fully express my genetics", versus trying to "defy my genetics". It's such a different feeling..

it's kinda crazy how the 65-69 standard 200m is faster than me right now.. lmfao.

peace!!

Is All American elite or top 10%?
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: ADARQ's journal
« Reply #7564 on: November 22, 2017, 06:53:30 am »
+1
16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.
Muscles are nonsensical they have nothing to do with this bullshit.

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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

Mutumbo000

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Re: ADARQ's journal
« Reply #7565 on: November 22, 2017, 08:14:52 am »
+1
16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41 :o

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older :trolldance:

"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #7566 on: November 22, 2017, 07:50:07 pm »
+1
16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41 :o

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older :trolldance:

lol ^^ just maintain that 100m you got... good motivation to do so :D

those sprint times are mind blowing to me.. I can't imagine achieving those times as I continue aging, but I can imagine hitting the middle distance times.. again might be naive, but it's just interesting how that works: like I would LOVE to be able to run as fast as Kim Collins at 40+, or any age, but that's more of a DREAM than something based in reality. Contrast that to seeing Kevin Castille run sub 15 5k's and sub 30 10k's at 45, and I can envision it like it's a true reality. So there's dream goals, which you can still work towards obviously, but then there's also goals that, though they seem so "lofty", seem entirely possible. It's just interesting when you can really feel you can achieve something, versus feeling it somewhat but maybe wanting it more than you can feel it.. just some rambling but, the psychology of this stuff is important. :ninja:

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7567 on: November 22, 2017, 07:56:18 pm »
0
complete rest day!!

feel less beat up than before my last race, so that's good news.


11/22/2017

bw = 138
bw before bed last night = ?
soreness = none
aches/injuries = ankles/achilles somewhat - random achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderate
feel = great

wakeup = 7 AM
- slept in, eek! :D

log:
07:30 AM: food: 3 x grapefruit, almond milk, avocado
09:00 AM: food: water w/ lemon
11:00 AM: stretch: soleus during dishes, everything light
12:30 PM: food: steak fajitas with extra chicken!! chips and salsa, 2 x water w/ lemon
03:00 PM: food: water w/ lemon
06:30 PM: food: 3 x grapefruit, 2 x non-dairy cashew kefir (strawberry and blueberry), avocado, strawberries
08:30 PM: leg drain: 30 minutes
09:00 PM: stretch: soleus during dishes, everything light


stretch:
09:00 AM: stretch: everything before bed
09:00 PM: stretch: soleus during dishes, everything light


icing:
self massage:
leg drain:
08:30 PM: leg drain: 30 minutes

contrast showers:
naps:




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18)]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7568 on: November 22, 2017, 07:56:31 pm »
0
goal tmw = RUN THROUGH A MFQR FACE.

Mutumbo000

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Re: ADARQ's journal
« Reply #7569 on: November 22, 2017, 09:03:47 pm »
+1
16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41 :o

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older :trolldance:

lol ^^ just maintain that 100m you got... good motivation to do so :D

those sprint times are mind blowing to me.. I can't imagine achieving those times as I continue aging, but I can imagine hitting the middle distance times.. again might be naive, but it's just interesting how that works: like I would LOVE to be able to run as fast as Kim Collins at 40+, or any age, but that's more of a DREAM than something based in reality. Contrast that to seeing Kevin Castille run sub 15 5k's and sub 30 10k's at 45, and I can envision it like it's a true reality. So there's dream goals, which you can still work towards obviously, but then there's also goals that, though they seem so "lofty", seem entirely possible. It's just interesting when you can really feel you can achieve something, versus feeling it somewhat but maybe wanting it more than you can feel it.. just some rambling but, the psychology of this stuff is important. :ninja:

peace!!

Yeah those times are crazy but also inspiring at the same time. What the mind can believe the body can achieve. I know it sounds like I'm dreaming but personally I believe if I improved my lifestyle and got my shit together along with increasing my strength (squats) I would be able to go sub 7 for 60m and sub 11 seconds for 100m. The sad thing is my 100m PR is 11.25 and I did that in high school!!! At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's. I know I play rugby league and my focus is on rugby but once I get my strength levels up to scratch (and my bodyfat in check) it's definitely at the back of my mind to run a couple of track meets and see what I can do.

Edit- I've got natural top speed. The day I ran the 11.37 100m I ran a 7.49 60m so my top speed is >10 seconds/m. The problem is I haven't had a 6 pack since I was in high school and my squat has been at a paltry level, which has prevented me from having power and the acceleration you need to run a fast 60m.
« Last Edit: November 22, 2017, 09:08:01 pm by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #7570 on: November 22, 2017, 09:10:49 pm »
+1
16:00 is elite. there's no way on god's green earth that 16:00 is the 90th percentile for all ages, let alone masters.

just checked actually and 16:00 would have placed 12th at the 2015 world masters athletics outdoor championships in the M35 category (i.e. 35-39 year-olds). that's pretty good.

I thought that was the case. The only reason I asked was because my perception got skewed from a huge outlier- Kim Collins.

The All American standard for the 100m in 40-44 year old class is 11.5. Kim Collins ran a 9.93 at the age of 41 :o

I'd be All American standard for the 55m, 60m, 100m & 200m for the 35-39 class...if I was 12 years older :trolldance:

lol ^^ just maintain that 100m you got... good motivation to do so :D

those sprint times are mind blowing to me.. I can't imagine achieving those times as I continue aging, but I can imagine hitting the middle distance times.. again might be naive, but it's just interesting how that works: like I would LOVE to be able to run as fast as Kim Collins at 40+, or any age, but that's more of a DREAM than something based in reality. Contrast that to seeing Kevin Castille run sub 15 5k's and sub 30 10k's at 45, and I can envision it like it's a true reality. So there's dream goals, which you can still work towards obviously, but then there's also goals that, though they seem so "lofty", seem entirely possible. It's just interesting when you can really feel you can achieve something, versus feeling it somewhat but maybe wanting it more than you can feel it.. just some rambling but, the psychology of this stuff is important. :ninja:

peace!!

Yeah those times are crazy but also inspiring at the same time. What the mind can believe the body can achieve. I know it sounds like I'm dreaming but personally I believe if I improved my lifestyle and got my shit together along with increasing my strength (squats) I would be able to go sub 7 for 60m and sub 11 seconds for 100m. The sad thing is my 100m PR is 11.25 and I did that in high school!!! At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's. I know I play rugby league and my focus is on rugby but once I get my strength levels up to scratch (and my bodyfat in check) it's definitely at the back of my mind to run a couple of track meets and see what I can do.

man, I have no doubt you can do it, if you just stay focused and address all the small details, and obviously stay healthy. Just DO NOT RUSH it. Think LONGGGG TERRMMMM. That'll help you not rush and train through injury/pain that you shouldn't etc. Health is #1.. but you've got the kind of times, build, speed, whatever it is, that puts you very near those numbers you want, if you dial NEARLY EVERYTHING in, over time.

also, don't worry as much about the times as simply "reaching your peak". To me that's a very important mental change i've made. I just want to peak my athletic abilities, and the times & race wins will follow. This, just like dunking, is going to be a long process. Looking more at 2020 than I am 2017, 2018, or 2019 etc.

my 2 cents!!

go get it man.

ok i'm off to sleep!

gn folks.

LBSS

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Re: ADARQ's journal
« Reply #7571 on: November 22, 2017, 11:46:12 pm »
+3
@mutumbo: get lean. cut back on drinking. get lean. cut back on drinking. get lean. cut back on drinking. you'll get it.
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

acole14

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Re: ADARQ's journal
« Reply #7572 on: November 23, 2017, 12:51:35 am »
+2
At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's.

My old coach was convinced that, in a vacuum, all sprinters would hit their PR between 30-32 after 10-15 years of training. There probably isn't a significant loss of fast twitch capabilities until much older. The trouble is that most sprinters quit between age 21-25 due to lack of opportunities/enjoyment, or have bad injuries and lose blocks of training. So yeah, plenty of time left for you mate. If you can master the technique of surreptitiously nursing a beer at a pub, you'll be golden.

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Re: ADARQ's journal
« Reply #7573 on: November 23, 2017, 06:05:12 am »
+1
At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's.

My old coach was convinced that, in a vacuum, all sprinters would hit their PR between 30-32 after 10-15 years of training. There probably isn't a significant loss of fast twitch capabilities until much older. The trouble is that most sprinters quit between age 21-25 due to lack of opportunities/enjoyment, or have bad injuries and lose blocks of training. So yeah, plenty of time left for you mate. If you can master the technique of surreptitiously nursing a beer at a pub, you'll be golden.

Yup and I think the key here is, "their PR in their prime sprinting years", ie having the proper guidance from a very young age, dedicating their life to sprinting etc. So, if we remove the idea of a "prime" with many years of dedicated sprint training preceding, and instead just think about peaking ones abilities at any point thereafter, we shouldn't sell ourselves short. So someone like Mutumbo could hit a lifetime PR several years down the road, because he probably never TRULY peaked his abilities early on in life, etc. I see lots of people, especially IRL, who look back on their h.s. or college performances and use that as their limit. When in reality, many of them never really trained to peak that ability, not properly at least. Realizing some of these things can be very important. Setting limits can be a bad thing, because most people's limits are way off: that's why i'm on this "peak your athletic abilities" jargon. Don't set limits, just dial in all components which make you a better athlete, and slowly chip away at it.. ie, the sculpture approach. We are these big blocks of granite, some more formed than others due to a variety of factors, but the process is the same - chip away the excess until you're left with the nearly finished product, and then just keep trying to perfect that or polish it :D

peace!!

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Re: ADARQ's journal
« Reply #7574 on: November 23, 2017, 09:26:54 am »
0
lmfao. wreckage.

http://www.splitsecondtiming.com/results/2017/tamarac2017.php

top 3 = 16:32, 16:39, 16:43

two "old dudes" finished top 2.. beasts.



https://www.strava.com/activities/1287198087

Quote
Tamarac Turkey Trot 5k: stomach cramp life, wrecked. official = 19:17 I think? watch = 19:08, other than stomach - body/legs felt GREAT

was cramping up during light warmup strides, never a good sign. sucks. For the next race on Saturday, i'm going to try a new nutritional strategy: very light eating the day before, and only coffee the morning of.. Need to figure this shit out.

Last 5k race, where I got 17:51 watch, I felt my stomach acting up before the race, but didn't cramp. So I lucked out there. BUT, having that same bubbly feeling in my stomach two races in a row, seems i'm doing something to aggravate it.

all good. don't give a fuck. need to figure out how to make my stomach feel very flat, with nothing in it, yet still strong. Going to try to achieve that on Saturday, which is another fast 5k.


edit: for reference, 1k split was ~5:18 pace. Solid 1k.





edit: never posted my data!!