Adarq.org

I like this.......... alot.

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quick recap of this small "speed block" i've been on, in reverse order:


block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/09/01 to 2018/10/05

block goal:
- sub3 1km

block restrictions: no watch!
- didn't use a watch for any of the workouts.

extra block notes:
- block got kinda jacked up from 09/07 through 09/13 - ear issue, then back on track.

block summary:
- highest max speed: 17.7 mph
- fastest 200m: 29.7
- fastest 400m: 1:09
- fastest 400m split (inside of the 550m): ~550m @ 1:29.7 (4:23 min/mi)
- fastest 800m: 2:21.9
- fastest 1000m: 2:58
- fastest mile: 5:09
- longest "hold": 1.15 mi @ 05:07 min/mi
- 200m efforts: 31.9, 29.9, 29.9, 29.7
- km splits: 3:06, 3:06, 3:06, 3:05, 3:02, 3:17 (race), 3:00, 3:09, 2:58
- summary notes: 200's and 400's done after longer (800m+) hard efforts
- 3-5sec dead hang neutral grip pullups: BW x 10
- full dips: BW x 12

notes about block notes:
- if it says "fastest" etc, that's: "fastest within the block". if it says PR etc, that's all time. No PR's in this block, other than no-watch PR's which would be 1km/800m.

2018/10/05:
- AM: (concrete): 400m @ 1:09
- PM: (track): 800m @ 2:22.3, 200m @ 29.7
- block notes: fastest 200m

2018/10/02:
- AM: (grass): 400m @ 1:10
- PM: (track): 1000m @ 2:58, 200m @ 29.9
- block notes: fastest 1km

2018/09/30:
- AM: (grass): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
- PM: (grass): {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- block notes: longest "hold" (1.15 mi @ 5:07 min/mi)

2018/09/27:
- AM: (grass): 400m @ 1:14
- PM: (track): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}, 200m @ 29.9

2018/09/25:
- AM: (grass): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}
- PM: (grass): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm}
- block notes: fastest "hold" (550m @ 1:29 (4:23 min/mi)}

2018/09/22:
- AM: (5k race): initial 1km @ 3:17
- PM: (grass): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED}
- ^^ km @ 3:02
- block notes: fastest 1km in race

2018/09/19:
- AM: (grass): 3 x ~450m @ 4:5X pace w/ short rest
- PM: (grass): {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

2018/09/17:
- AM: (grass): 4 x 400m @ 5:1x pace, short rest
- PM: (concrete): 1160m @ 3:50 (5:19 min/mi) (1km split @ 3:06)

2018/09/15:
- AM: (concrete): 8 x 80m @ 4:3X-5:0X pace
- PM: (grass): 900m @ 2:51, 2 x 400m @ 4:5X min/mi

2018/09/06:
- AM: (concrete): 1050m @ 3:13 (5:01 min/mi) / 1km @ 3:06 (5:00 min/mi)
- PM: (concrete): 800m @ 2:21.9 (4:42 min/mi)
- block notes: fastest 800m

2018/09/04:
- AM: (concrete): 800m @ 2:27.5 (4:55 min/mi)
- PM: (concrete): 1050m @ 3:15 (5:00 min/mi) / 1km @ 3:06 (5:00 min/mi)

2018/09/01:
- AM: (road): 06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- PM: (grass): 20 x ~150m, 4:1X-4:5X min/mi

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was going to post that to IG but, character limit. ;f

?taken-by=andrewdarqui

some additional info I put in there:

Might do some training recap posts occasionally. Here's one for the last month. Spent the last month getting back to my bread & butter: "speed" work. it's a quick recap of this small "speed block" i've been on. I'm back in sub3 1km / sub5 mile shape, so that's good. I'd like to crush my PR's within the next 2 months: current PRs = 200 (28), 400 (61), 800 (2:17), 1km (2:53), 1 mile (4:49), and 2 mile (11:03 hah). For this block of training, I removed the pacing/distance/etc data screens on my watch. I only have the "clock" on there. So every session i did, had zero pace feedback, which was intentional: trying to get all of that "garbage" out of my head. I very much enjoy running by feel. I also enjoy running hard, frequently: 12 speed days @ 24 total, 2x/day on speed days.

Saul canelo alvarez has announced he will be moving up a weight to fight rocky fieldings for the 168lb title.

 

I am starting to dislike canelo more and more. He is a 154lb fighter, made excuses to go up to fight ggg and now is jumping straight up to 168 to fight rocky fielding thinking it will be an easy fight and wants to win a title at a weight.

I don't mind it. Sure, go up and grab titles. But damn, feel bad for GGG.

Want to see errol spence face canelo and want spence to destroy him.

yea i'd like to see that also. not sure Spence could do it (especially not "destroy" Canelo), Canelo is a beast at 147.. but i'd like to see it. I liked Canelo alot more before the "draw robbery" and the "win robbery" against GGG, oh and before the "tainted meat". But I guess I should give him a pass on the tainted meat stuff, could be a legit possibility in Mexico, who knows.

oh sh*t. forgot about Yuki.

https://www.nytimes.com/2018/10/04/sports/yuki-kawauchi-marathon.html

jajjajaja great cover photo:

Nike's on point lately. Love this:

Be more than a national hereo.
Be a national hero in a country you weren't born in.

?taken-by=gomofarah

^^ NYT did a vid on that song. apparently it took them ~20 minutes to make.

cool vid. the "glitch" is the best part.

<a href="http://www.youtube.com/watch?v=5gveNm9rVn4" target="_blank">http://www.youtube.com/watch?v=5gveNm9rVn4</a>

crimini mushrooms stuffed with cream cheese, crab meat, green onion, old bay seasoning, garlic, etc. chicken breast and caesar salad with avocado, parmesan and pumpkin seeds 

wtf?

 

light day. speed got rained out, both morning & evening.

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10/04/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
08:40 AM: food: orange juice, water
09:30 PM: food: 4 x banana, beet juice, bolthouse breakfast smoothie, 2 x peanutbutter cups, water
03:00 PM: food: bolthouse breakfast smoothie, rxbar, banana, water
09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
10:10 PM: workout bw
10:30 PM: orange juice, water
11:00 PM: food: big bag of chipotle cashews, rxbar, 2 x banana, turmeric drink, water



10:10 PM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
- https://www.strava.com/activities/1884825821

stepped in a pothole (with my right foot/ankle) while running at night in the rain .. i know of this pothole, but lost concentration of where i was at. felt it in my achilles slightly (big stretch). could have been real bad. got lucky.

2 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.

1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!

do it!!!