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adarqui

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Re: ADARQ's journal
« Reply #7650 on: December 12, 2017, 10:45:57 pm »
+1
pre-race strategy!!!

Coral Springs Holiday Mile 2016:
- 5:12 official, 5:06 watch
- http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg127587/#msg127587
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586
- https://www.strava.com/activities/802627424

Went out conservative in that race in 2016, didn't try to keep up with the fastest guys. I went out conservative in my last race, so going to push it for this one. It's a 0.5 mi turn around. So I should be able to at least hang with WHOEVER for 0.5 mi .. then just need to push hard after that.

Last mile race of the year so, no holding back.. Need to dig deep as fu*k. If I do, I should crush my official & estimated PR of 5:03.

Also in 2016, the day of, I wasn't feeling great:

Quote
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog :raging:
injuries = 2 toenails black, left shoulder moderate

I should be feeling way better for this race sooo.. good stuff.

Also one thing i'm going to do differently this time around, for my mile warmup, i'm going to actually RUN THE COURSE .. so that I get a bit more of a feel for it immediately before hand. So, walk to course, 1 mile light run, strides, half mile light run, strides, race.. So similar to my normal warmup on the track, but just do my 1 mile warmup doing the actual course.

I should have done that for the previous race.. would have given me a better sense of where I was towards the finish etc.

 :ibrunning: :ibrunning: :ibrunning:

I've never run a race on 2 days complete rest................ so this should be interesting.

adarqui

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Re: ADARQ's journal
« Reply #7651 on: December 14, 2017, 12:43:20 am »
+3
race day!


12/13/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = back of left knee/left calf a little tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = great

wakeup = 09:00 AM

log:
09:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, 2 x banana, black tea
- bananas wrecked my stomach initially, but helped me empty out fast..
10:30 AM: leg drain: 30 minutes (felt great after this)
01:00 PM: food: anthony's pizza: 4 small slices of tomato basil mozzarella, 5 chicken wings, sweet green tea
04:00 PM: food: 1/2 english muffin, 1/2 sweet green tea
05:15 PM: workout: walk to race, warmup, race: 4:58 :personal-record: (-5s) & 3rd overall! :ibrunning:
08:30 PM: food: cookies and cream milk shake
10:00 PM: food: some chocolates, 5 chicken wings, bread

stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes (felt great after this)

contrast showers:
naps:



workout: walk to race, warmup, race: 4:58 :personal-record: (-5s)
- 3rd overall!
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

soo.. got it "done". Feels great to just get into that territory, reminds me off my first 11' touch on a vertec, except for that PR I knew I was "nearly maxed out" (at the time), hit 11'0.5" the next week IIRC .. but then it was hard af after that. As for today's result, I definitely have WAY MORE in the tank. Finished the race very strong, never had acid in my legs, only some acid in lungs or just cold air - not sure, kicked decent, made a few mistakes (mainly slowing down too much approaching the uturn) but still enough to run a good race. Anyway, I should be able to hit sub5's all day eventually, that's the goal. This shouldn't be some number I have to struggle with, I need to turn it into a "moderate effort" result, with max effort being in the 4:3X's.

official results: 4:58.170
- watch estimate: 4:57 (strava)

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6317



Didn't realize how close #4 and #5 were until I saw the results when I got home. Seems like I lucked out a bit because I thought I was by myself, by ~3s or so. Regardless, kicked ok, but not max. My only regret was just not pulling a max kick out, could have definitely closed the gap even more on #2, who I gained on in the last 400m. 3-6 was really close.

#1 just dusted everyone (4:32.40)

I got boxed in a bit in the start again, and by the time I got into the clear he had a ~15m lead or so .. So instead of catching up, I stayed back and figured i'd make sure to battle for top 3. Worked out decent.

The top 2 guys are both D1 FAU runners:
- http://www.fausports.com/sports/m-xc/mtt/lachlan_shiver_1024648.html
- http://www.fausports.com/sports/m-xc/mtt/sean_barone_1055211.html

Anyway they were good dudes. Got a big handshake/hug combo from both of them, respectful athletes.. ie, they didn't just ignore everyone else.

I wasn't hurting at the end, felt great .. well other than my throat, breathing in that cold air rubbed it raw or something. HEH.

Got a milkshake after:



And here's my plaque:




strava:
- https://www.strava.com/activities/1313279879

other:
- 1k = 3:04, what I ran sunday lol




warmups were so easy, so relaxed, and low 5/sub 5's.. new i'd be flying.
















^^ bet I ran a ~67 or something for the first quarter mile of that race.. and i'd have thought I ran a 1:14 or so.. excited. :D











nice..... need to get that km under 3 though.. hopefully before 2017 is over 8|




OH BTW. Look at how wrecked the starting line was before I & a few others moved in .. I actually helped the #1 guy get to the front. He asked an 8 year old kid if he could get in front of him, and the 8 year old shook his head no. I told the kid, "hey, he's asking you politely for your safety, there's alot of fast people here and they don't want to run you over".. then the kid moved back. Ridiculous. The race organizers need to help out with this stuff.. I had to also ask a few more kids to move over who started blocking me before the race started.






Also a photo of me with someone i run with on occasion, he finished 10th I think. No speed work and hits 5:21 hehe. He wants to hit sub5 so bad, but, he's just not hitting the track. He could hit it if he got in one speed session a week. He wants to hit the track more with me and this other guy I made friends with "Eddy" (very fast guy 4:59, also insanely fit, did a 100 miler, and he's like high 2:4X-low 2:5x consistent in marathon or something, at 40).



his phone quality camera needs improvement!


One of Tom's friends predicted i'd run 5:11 this race....... I told him i'd crush that.. Saw him at the race and he was shocked.. lmfao.







Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

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Re: ADARQ's journal
« Reply #7652 on: December 14, 2017, 02:40:33 am »
+1
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

vag

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Re: ADARQ's journal
« Reply #7653 on: December 14, 2017, 04:42:34 am »
+1
Sub 5 is huge! If we want to make an analogy, i'd say it is bigger than 'dunk' achievement level, would put it as impressive as 40'' RVJ, no?
Fuck the analogy anyway, many congratulations, it is really an amazing achievement, and once again very well deserved!!!
woot

seifullaah73

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Re: ADARQ's journal
« Reply #7654 on: December 14, 2017, 05:52:18 am »
+1
Damn!! Sub 5. Another big achievement added to the bag of achievements.
good job.
 :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/

Mutumbo000

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Re: ADARQ's journal
« Reply #7655 on: December 14, 2017, 06:21:50 am »
+1
Huge milestone!!! Your hard work is paying off and I know you're only going to get even faster from here. Congratulations  :highfive:
"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 #7656 on: December 14, 2017, 12:30:15 pm »
0


lmfao!!!! :highfive: :highfive: :highfive:


Sub 5 is huge! If we want to make an analogy, i'd say it is bigger than 'dunk' achievement level, would put it as impressive as 40'' RVJ, no?

I'd agree with that. ~4:59 is ~40" RVJ, ~4:29 is ~45" RVJ, and ~3:59 is ~50" RVJ. ~3:4X and such are like ~52" RVJ. So that scale makes sense to me, for sure.

I did an equivalence thread for a mile, and looking back at it, we're close:

http://www.adarq.org/crazy-weird-analysis-stuff-)/association-vertical-jump-to-1-mile-running/

What do you think? :D

I think for me, this milestone is less of a milestone than it is for most people, but that's also me ignoring age which I always do. Factoring in age, I think I probably should give myself a bit more credit. But it's not as big of an achievement specific to my natural abilities, than ~40" RVJ was. That was batshit. And what I had to do to achieve it was pretty batshit :ninja: I started out at < 30" RVJ and worked my way up near 40". For running, I feel like once i'm in decent shape (base level of fitness), that for a mile, i'm more naturally >= 32" (5:4X) .. maybe not 35", but maybe 32" or so etc. So, natural jumping ability while being in decent shape for RVJ is like ~27", compared to natural running ability while being in decent shape being ~32" or so (~5:4X). Still have to shave off quite a bit to get to sub5, but definitely think it is easier for me to make progress with running, than it is with jumping. The biggest edge I lost (and am regaining) is my mental edge. That's such an important component, takes lots of time, effort, and failure to get it back.

Really when you think about it, my natural jumping abilities are potentially below average. I mean, I just don't have that "power". I have bounce with sub-maximal power, which is probably what makes me above average naturally with running.

I could be just talking out of my ass, but I was always the best conditioned basketball player growing up, regardless of what team I was on (rec, AAU, h.s. etc). I always knew that too, just never knew what this running world was about. I think that might also indicate that I should keep focusing more on speed & lactate sessions, because that's basically what I grew up with (suicides, line drills, etc), and it seems to be what I respond best with. That's my bread and butter for sure.

Also don't get me wrong, i'm extremely happy. I went to sleep with a smile on my face last night, seriously, lol. I'm more happy to just get this "monkey" off my back, similar to how I was happy to get under 20 minutes in 5k for the first time officially. Then I had a flood of 5k's under that... Hope that happens with my mile :D Unfortunately, no more mile races for a long time.. But still going to push it on occasion and try to PR it etc, or PR segments of it.

Plan to try and PR 800m, 1km, 2 mile, and maybe 5k before 2017 is over.

:ibrunning: :ibrunning: :ibrunning:

Quote
Fuck the analogy anyway, many congratulations, it is really an amazing achievement, and once again very well deserved!!!

Thanks so much man!!!

 :highfive:

adarqui

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Re: ADARQ's journal
« Reply #7657 on: December 14, 2017, 12:33:03 pm »
+2
Damn!! Sub 5. Another big achievement added to the bag of achievements.
good job.
 :highfive:

Thanks so much seifullaah!! and ya, dunking/vert + running is a solid bag of athletic achievements haha!! I guarantee no one i've ever run against, has ever jumped as high as I have ... I've thought about that a few times recently, and it actually gives me a bit of a boost, from the perspective of: man if I just work hard and truly push myself, I should be able to achieve even greater things with running than I did with jumping. That same line of thought can be applied to several members of this forum too, not just me. Got to get after it, but also need to stay healthy and be smart!!

peace man!!

adarqui

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Re: ADARQ's journal
« Reply #7658 on: December 14, 2017, 12:44:04 pm »
+2
Huge milestone!!! Your hard work is paying off and I know you're only going to get even faster from here. Congratulations  :highfive:

Thanks so much man!!

And ya I agree about getting faster from here, that was what felt like a "moderate 4:58", definitely not a max mile effort. I feel like i'm in 4:4X shape right now physically, but 4:5X shape mentally & race ability - can't make mistakes.

4:3X to me sounds completely doable, no doubt i'll be able to hit those numbers within the next year or so.

I'm also very naive, which is a good thing.. but, I feel like my "head to rim" version for running, is sub 4.. 4:2X-4:3X seems like a real possibility. There's no way I can't hold 68s quarters for 4 laps eventually.. and by that time, there's no way I couldn't kick a 64s or so to finish it off. So i'm confident in being able to drop some crazy numbers and get some huge wins around here eventually, surprise some folks :D

Then elite masters by 40 hopefully....... :ninja: :ninja: :ninja: :ibrunning: :ibrunning: :ibrunning:

I'm on the 5 year plan right now... :ibrunning: :ibjumping: :ibsquatting: :trollface: :trolldance: :highfive: :headbang: :wowthatwasnutswtf: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #7659 on: December 14, 2017, 11:41:01 pm »
+1
photo hunting, found a few:

the blur!



chasing #2:



start:





weird one:





you can download certificates: lol


adarqui

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Re: ADARQ's journal
« Reply #7660 on: December 15, 2017, 12:24:39 am »
0
rest/walk.

12/14/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = none
feel = great

wakeup = 10:00 AM

log:
10:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, black tea, few chocolates
03:00 PM: food: some almond milk, few chocolates
06:00 PM: workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
08:45 PM: food: whole foods: mac & cheese, bunch of orange chicken
09:00 PM: stretch: quads @ WF
11:00 PM: leg drain: 30 minutes
12:00 AM: food: non dairy kefir, prunes, white chocolate almond bark, fresh sourdough, water



stretch:
09:00 PM: stretch: quads @ WF

icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
- https://www.strava.com/activities/1314338535/overview

endorphins are very fast.. if they hurt my heel when I walk hard/fast, they are usually fast shoes (for walking) and usually for running too (but can actually be too intense for roads). My saucony carrera's are a great example, fastest shoes I walk in, can really hurt my heel. For running, I fly in them but, more so for springs. Very hard to run distance on the roads with them. So endorphin v2's feel a bit like them, but less intense (a bit more supportive in the sole).




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7661 on: December 15, 2017, 01:31:31 pm »
+1
just noticed I photo bombed some fast people, upper right:

HAaHAHAaHah


adarqui

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Re: ADARQ's journal
« Reply #7662 on: December 15, 2017, 03:41:34 pm »
0
moderate speed later!


12/15/2017

bw = 143
bw before bed last night = ?
soreness = as the day went on - quads a bit
aches/injuries = left & right big toes a little - lmao, lower back slightly as the day goes on, as the day went on: big toes wrecked (left more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = ok

wakeup = 8:30 AM

log:
09:00 AM: food: oatmeal with honey, almond milk, water, some sourdough bread
- got a new oatmeal brand, was solid!
10:30 AM: nap: 1 hour (hehe)
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed spinach, almond milk, water, one chocolate
04:00 PM: leg drain: 20 minutes
07:00 PM: workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) :personal-record:, 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
09:30 PM: food: 1 lb cheese burger, sweet potato fries, pita chips & hummus, water, half of that white chocolate almond bark
11:00 PM: food: water, prunes
12:00 AM: food: big glass of almond milk (so good)


stretch:
icing:
self massage:
leg drain:
04:00 PM: leg drain: 20 minutes

contrast showers:
naps:
10:30 AM: nap: 1 hour (hehe)


workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) :personal-record:, 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
- https://www.strava.com/activities/1315358046
- alone 2 mile: 11:21 (5:31,5:50), :personal-record: :personal-record: (-17s)





previous alone PR for 2 mile is 11:38 (IIRC) .. so decent alone PR today. If I didn't feel so janky, it'd have gone down for sure.

complete rest tomorrow.




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7663 on: December 16, 2017, 12:24:16 am »
0
5k races 12/17 & 12/31, so, leaves me with 12/19 - 12/28 to try and PR some stuff.

PR's up for grabs:

800m: < 2:20 (PR 2:21)
1km: < 3min (PR 3:01)
2 mile: < 11 min (PR: 11:20)
5k: official 17:XX (12/17 and 12/31 races are my shot), official PR = 18:05 (17:51 watch)

hardest one will be 2 mile @ sub 11 IMHO .. but, if I hit that, i'll probably knock off 5k official 17:XX too so..

second hardest is that 800m, but again if I hit that, I think i'll knock off sub 3 1km.

PR attempt sessions: (I think)
- 12/19, 12/21, 12/23, 12/25, 12/27, 12/28

12/29, 12/30 = rest, 12/31 = last 5k race of 2017.

dno, think that makes sense.

peace!! :ibrunning: :ibrunning: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7664 on: December 16, 2017, 06:40:05 pm »
0
rest day.


12/16/2017

bw = 142
bw before bed last night = ?
soreness = quads moderate (shit lol)
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 8:00 AM

log:
08:30 AM: food: water, almond milk, sauteed yam in olive oil/sea salt
10:30 AM: nap: 1 hour (hehe)
03:30 PM: food: anthony's pizza: 3 x pizza, 10 chicken wings, lots of water
04:30 PM: stretch: quads light
06:30 PM: leg drain: 30 minutes
08:00 PM: food: chocolate sticks, lol
09:30 PM: food: almond milk, sea salt pita chips, hummus, water

stretch:
04:30 PM: stretch: quads light

icing:
self massage:
leg drain:
06:30 PM: leg drain: 30 minutes

contrast showers:
naps:
10:30 AM: nap: 1 hour (hehe)








Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none')]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight")]
- FORMAT: (day, general flexibility)

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

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)