Adarq.org

5k march 3, 10k march 10!!



also:



i dropped 1s off my PR without trying!! loool. weird, i could have swore it said 1:27:11 ... just checked the results:

http://www.wildsideonline.net/results/2018/a1ahalf.php

says 1:27:10.81

but, it says 25th OA like i've been writing............... and my screenshot says 26th OA.

I'll pick and choose the 1:27:10 AND the 25th OA!

 

How did I forget to bump this with the A1A half? fail!

Just updated my original race schedule post. Added another half marathon on February 18, which I won't take "as seriously" -> using it as a learning experience for the Coral Springs Half Marathon, which I want to place top 3 in. Started picturing myself training for Coral Springs so much, then just having a crap race because of something simple I overlooked (like not drinking water at a stop, or having some energy gel or something), who knows. So, going to try and figure that stuff out in that Publix A1A half.

well that turned out great.. smart move to get a half in before the half I really care about.

A1A half: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139373/#msg139373

1:27:11 with tons of PR's!

Split times of top 4 men in Australia 100m Nationals

love that kind of data. nice!!

nice to see all of those little hundredths add up to victory for the winner. some fly segments being identical, but #1 really got it done by 30m.

beautiful.

rest day. planned to get in a light run but.. calf. calf (soleus) feels fine for the most part. in shoes can't feel it. barefoot can feel it slightly.



02/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5

wakeup = 06:30 AM (slept in)
- slept in for more "healing"

log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water



workout: bw
- 08:00 AM
- kinda strong

S1: 3sec paused dead hang ng pullups: BW x 11
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg

Quote from: adarqui on February 23, 2018, 05:17:32 am

Quote from: Coges on February 19, 2018, 02:23:16 am

Quote from: LBSS on February 19, 2018, 12:39:48 am

she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote

Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm

Quote from: LBSS on February 16, 2018, 04:27:39 am

Quote from: Coges on February 15, 2018, 05:41:10 pm

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 

awesome.

Haha she'd probably be fine with you following her.

hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.

It would probably be good for her to start a log though. Maybe...

i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.

also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|

man 2 man is the only way to play social basketball....