Author Topic: ADARQ's journal  (Read 1241794 times)

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adarqui

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Re: ADARQ's journal
« Reply #8400 on: October 12, 2018, 12:24:09 am »
+2
back 2 back speed day.



10/11/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = right soleus slightly, both calves slightly
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 = ok
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 24/32 (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 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
09:00 AM: food: orange juice, water
09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- lots of bananas
- 2 x beet juice
- ate real good
- weighed myself at publix: said 145 lb



09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
- https://www.strava.com/activities/1898111223







08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- https://www.strava.com/activities/1899140547


adarqui

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Re: ADARQ's journal
« Reply #8401 on: October 12, 2018, 11:52:49 pm »
0
10/12/2018

tmw doing schott 5k for the third year.

4th place in 2016: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
- first mile split: 5:19 (PR at the time)
^^ my all time fastest first mile split in a 5k was may 2018 @ 5:14..., 5:16.4 first mile, 5:14 split somewhere in there.

2nd place in 2017: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136314/#msg136314
- first mile split: 5:27

kinda sad tbh (hehe).. I ran a 5:19 first mile in a 5k, in 2016 (which was a mile PR for me at the time). It was easier for me to run dumb back then.. once you start winning/placing, you also start caring more about winning. So you run "smarter" and safer etc. I'm way faster in 2018 than I was in 2016, so I should be dropping a 5:0x first mile at least. Honestly, should be dropping 4:5X first mile at this point (when I run dumb).

that 5:19 was a massive blow up. I remember it well.. it was very fun - other than the stomach cramping.

2016:

https://www.strava.com/activities/745322722

5:19 first mile.. 3:08 first 1km. that is nuts.

looks like I held sub5 for 400m or so. was still at 5:20 (instant) for 800m, and crossed the mile mark at 5:57 pace (instant). that's funny.

5:20
6:21
6:43

according to strava.



now that's a blow up. :headbang: :ibrunning:



then in 2017:

https://www.strava.com/activities/1240445005

5:27
6:25
6:39

lmao.



we'll see tomorrow. seems like i'm in major DGAF-mode right now.

calves feel heavy. but i imagine i'll feel fine tomorrow, for at least a mile or so.

going to wear a shirt tmw, even tho it's crazy hot again lately. just to reinforce to myself to burn it out early. get the job done then relax.



besides all of that, this is a great event. money goes to a great cause. that's why it really doesn't matter how i do tmw, as long as i push it, have fun, and the money helps those with disabilities sooo.. all good. i wouldn't mind winning another painting tho. still love the one i got last year.

?utm_source=ig_embed

adarqui

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Re: ADARQ's journal
« Reply #8402 on: October 13, 2018, 11:56:44 am »
+3
race day!

The former elite Kenyan-American was there. He got 2nd. We (him, me, and some of his XC team) had a great convo, nicest dude. such a beast. He's gone 28:4X for 10k, 1:02:XX in the half etc. He's an XC coach now. His team really loves him, you can tell. He's got that Kenya-running passion that is so magnetic. His young athlete also seem amazed at how fast he can run, but I bet they have no idea how fast he truly is/was. It takes a while to sink in.

He absolutely loved my Kenya shirt. He also loved how I told him that there's this one dude who usually races in an Ethiopia singlet, and how I always beat him wearing the Kenya shirt. He laughed so hard. He loved it. hah.

He didn't criticize what I did today. In fact, he seemed to like it. He basically said it's a good risk to take once in a while, and how you get stronger from it, and how they do that all the time in Kenya.

We talked for like 20 minutes haha.



10/13/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves barely
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 = ok
hours sleep: 5.5
wakeup = 06:30 AM

top3 finishes:
2018: 24/33 (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 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
06:30 AM: food: orange juice, rxbar, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
08:45 AM: food: sausage, pancakes, hash brown, rxbar, water
11:00 AM: food: 2 x banana, orange juice
01:00 PM: food: plaintain chips, 2 x mini rxbar, water
02:00 PM: nap: 3 hours
06:00 PM: food: veggie stir fry, water
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
09:30 PM: food: 2 x orange juice, 2 x banana, water
11:00 PM: food: rxbar, banana, water



08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
- https://www.strava.com/activities/1901828571
- https://www.endomondo.com/users/26420622/workouts/1213816730
- http://www.splitsecondtiming.com/results/2018/2018schott.php
- fastest 1km in a 5k race: 3:06 (-2s) (5:00 min/mi) :personal-record: :personal-record: :personal-record:
- first mile: 5:17 2nd fastest opening mile in a 5k race!
- 4th OA @ 18:53 (decent considering 2nd/3rd mile = "jog")
- splits: 5:17, 6:18, 6:46, 0.1 @ 4:5X min/mi

my goal for this race was sub3 1km.. I felt fast warming up. and just said fu*k it, let's see if we can get sub3 1km and low 5's for the mile.

happy af about that first 1km. felt decent during blowup. just went out way too fast, holy sh*t.

first mile ended up being 5.17. should be able to get 4.59 in a 5k race, if i pace it properly.

for opening miles:
- 1st: 5:16.4 @ 2018 weston memorial day classic 5k
- 2nd: 5:17.8 @ (today) 2018 Schott 5k
- 3rd: 5:19 @ 2016 Schott 5k / 2016 Merrill Lynch Bull Run 5k

km splits:
- 1st: 3:06 @ (today) 2018 Schott 5k
- 2nd: 3:08 @ 2018 weston memorial day classic 5k
- 3rd: 3:12? @ 2018 Tropical 5k


opening mile & 1km could have probably been alot better, had I not gone out insanely dumb .. I went out at 4:3X pace. It didn't feel like 4:3X pace, so I guess that's a good sign. Also a good sign that I was able to hold it together after going out at what was probably 68s for the first 400m lmfao.











for a moment during the race I decided to battle the 3rd place kid that eventually past me around mile 2, but then i said no, relax. :derp:

feels good being able to risk alot.




08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
- https://www.strava.com/activities/1903168789
- {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)}
- {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick}
- {~192m @ 28.6 (4:07)}
- {~100m @ 15.5, 17.x mph}
- this could possibly be my fastest "kick" ever .. 17.9 mph at the end of ~1:15m, so the last 1:15-1:30 I ramped it up to 17.9 mph.
- ^^ pretty sure i've never hit that speed after "work". usually when I hit a top speed like that, it's the focus of the effort (ie going from slow jog / standing rest into a hard sprint).

this made my day:

7 year old girl did 3 laps with me (almost a mile).. told her parents, get her into track and field. they were so proud of her, it was hilarious. meanwhile, she looked like she could run all day, incredible form and solid fitness at that age. she wasn't tired at all. I told her, tell your parents that you want to run the 800 meters in track. lmao.

told a bunch of other kids (middle schoolers) to look into cross country/track. they were mostly basketball/football kids, but they were interested in running. Any kid who runs with me, I tell them about track/XC. I wish I had known about that at their age. All I knew about was basketball.

during my recovery jogs, i was really cracking up. it was pretty fun. love how these kids just want to try and race. Also love how they aren't "shy" about it, they just tag along and ask me questions or try to race etc.

funny.





^^ speed getting nice.

really flying tonight.

adarqui

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Re: ADARQ's journal
« Reply #8403 on: October 14, 2018, 01:06:00 pm »
+2
me "beef'n" with a race director/timer. he's the one who embellishes numbers/flat out lies etc.

yesterday he told me, in front of some people, that nacho ran 4:20 for the first mile, and stopped in the middle of the road making gestures like "where's everyone at?"

i called him out on it, on the spot, but he insisted.

anyway, sent him the link to the data and he comes back with some b.s.



to add to that, he told me his favorite workout while running D1 was:

20 x 400m @ 50-55s w/ 90s recovery

i'm like dude that's impossible.

plus, there's no record of him even running D1.

this dude is such a squatdr i really dislike him.

lmfao



spoiler alert:

he actually told me Nacho ran a 4:35 first mile, the day of the event.



people are insane.

adarqui

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Re: ADARQ's journal
« Reply #8404 on: October 14, 2018, 09:22:59 pm »
+1
^^ also, look at what I mentioned in that message.. how I passed his mile marker at 4:55 but it was obviously wrong.

here's my journal entry on that, for fun:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140837/#msg140837

Quote
I passed the mile 1 marker at 4.58 lmfao, but it was short (or my watch was wrong, i'll go with it being short). I was like holy shit. i didnt know it was short, wasnt looking at my watch during the race. figured id finally transformed into a Kenyan... lol. not yet. :D

^^ like I said.. ~4:55 clock, actual 5:25.

funny..

whatever i'm not going to continue on with him about it.

he'd probably attach a rope to someone and tow them by bike. he's one of those dudes. squatdr mentality for sure. :ninja:

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Re: ADARQ's journal
« Reply #8405 on: October 14, 2018, 09:33:45 pm »
0
rest.



10/14/2018

feel like = beat up
bw = ?
bw before bed last night = ?
soreness = quads/hip flexors slightly
aches/injuries = calves barely, adductors slightly, hips slightly
aches upon getting out of bed = achy
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 = ok
hours sleep: 7.5
wakeup = 08:30 AM

top3 finishes:
2018: 24/33 (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 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
08:30 AM: food: orange juice, water
09:00 AM: workout: light shuffle (grass, legs/body = toast): 47 min
10:00 AM: food: orange juice, banana, rxbar, water
02:00 PM: food: 1/2 buffalo chicken wrap, smoked almonds, water
05:00 PM: food: veggie stir fry, beet juice, small rxbar, water
08:30 PM: food: 5 x banana, orange juice, water



09:00 AM: workout: light shuffle (grass, legs/body = toast): 47 min
- https://www.strava.com/activities/1904369994

Mutumbo000

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Re: ADARQ's journal
« Reply #8406 on: October 15, 2018, 06:36:56 am »
+1
me "beef'n" with a race director/timer. he's the one who embellishes numbers/flat out lies etc.

yesterday he told me, in front of some people, that nacho ran 4:20 for the first mile, and stopped in the middle of the road making gestures like "where's everyone at?"

i called him out on it, on the spot, but he insisted.

anyway, sent him the link to the data and he comes back with some b.s.



to add to that, he told me his favorite workout while running D1 was:

20 x 400m @ 50-55s w/ 90s recovery

i'm like dude that's impossible.

plus, there's no record of him even running D1.

this dude is such a squatdr i really dislike him.

lmfao




spoiler alert:

he actually told me Nacho ran a 4:35 first mile, the day of the event.



people are insane.

WOW!

It's literally 5 years ago now but when I was running consistent high 22.x (never official) and low 23.x 200m (23.15 & 23.18 FAT) I was doing tempo 200m runs of 27-30 seconds with 2 minutes rest (120 seconds) and I would only do about 5-6 of them and I would be fucked!!!

27-30 seconds doubled is 54-60 seconds but unlike 100m you can't just double your 100m and convert it to 200m as where you should be if you have adequate speed endurance. The current 200m world record is 19.19 and the current 400m world record is 43.03. Therefore, most 400m times is a person's best 200m time doubled + 4 seconds assuming great speed endurance.

AND THIS GUY IS CLAIMING THAT HE DID 20 (not 5 or 6 BUT 20) 50-55 second 400m with 90 seconds recovery...if he could do that he'd be an elite/world class middle distance athlete with that speed and endurance!!!

People love to exaggerate and the exaggerations get even more grandiose with time. Brian Scalabrine aka the White Mamba GOAT sums it up great in a press conference:

Interviewer: How was it for you watching it from the sideline? Not able to play even one little second in the Finals. Was that hard?
GOAT-  Guess what? Maybe now you say maybe I didn't play a second. But in 5 years you guys are going to forget. In 10 years I'll still be a champ and I'll tell my kids I probably started. In 30 years I'll probably tell them that I got the MVP so I'm not really too worried about it.

<a href="http://www.youtube.com/watch?v=itKz6z8Reko" target="_blank">http://www.youtube.com/watch?v=itKz6z8Reko</a>

As my sig says Vid/Official Stats or it didn't happen!!!
"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 #8407 on: October 15, 2018, 09:34:05 am »
+2
me "beef'n" with a race director/timer. he's the one who embellishes numbers/flat out lies etc.

yesterday he told me, in front of some people, that nacho ran 4:20 for the first mile, and stopped in the middle of the road making gestures like "where's everyone at?"

i called him out on it, on the spot, but he insisted.

anyway, sent him the link to the data and he comes back with some b.s.



to add to that, he told me his favorite workout while running D1 was:

20 x 400m @ 50-55s w/ 90s recovery

i'm like dude that's impossible.

plus, there's no record of him even running D1.

this dude is such a squatdr i really dislike him.

lmfao




spoiler alert:

he actually told me Nacho ran a 4:35 first mile, the day of the event.



people are insane.

WOW!

It's literally 5 years ago now but when I was running consistent high 22.x (never official) and low 23.x 200m (23.15 & 23.18 FAT) I was doing tempo 200m runs of 27-30 seconds with 2 minutes rest (120 seconds) and I would only do about 5-6 of them and I would be fucked!!!

27-30 seconds doubled is 54-60 seconds but unlike 100m you can't just double your 100m and convert it to 200m as where you should be if you have adequate speed endurance. The current 200m world record is 19.19 and the current 400m world record is 43.03. Therefore, most 400m times is a person's best 200m time doubled + 4 seconds assuming great speed endurance.

AND THIS GUY IS CLAIMING THAT HE DID 20 (not 5 or 6 BUT 20) 50-55 second 400m with 90 seconds recovery...if he could do that he'd be an elite/world class middle distance athlete with that speed and endurance!!!

yeah man, it's so insulting that it's ridiculous. he said it in front of a few people and I said, "that's impossible"

his response, with this shifty smirk:

"division 1 ncaa buddy"

as if, d1, we do incredible stuff not like you noobs.

anyway I said, "you sure you don't mean 60-65 seconds?"

"20 x 400m, each in 50-55 seconds, 90 seconds recovery"

I was still hung up on him inflating Nacho's first mile of the 5k tho.. that bugged me. :D

fwiw, I do one 200m @ 29.x and i'm toast. :D

Quote
People love to exaggerate and the exaggerations get even more grandiose with time. Brian Scalabrine aka the White Mamba GOAT sums it up great in a press conference:

Interviewer: How was it for you watching it from the sideline? Not able to play even one little second in the Finals. Was that hard?
GOAT-  Guess what? Maybe now you say maybe I didn't play a second. But in 5 years you guys are going to forget. In 10 years I'll still be a champ and I'll tell my kids I probably started. In 30 years I'll probably tell them that I got the MVP so I'm not really too worried about it.

<a href="http://www.youtube.com/watch?v=itKz6z8Reko" target="_blank">http://www.youtube.com/watch?v=itKz6z8Reko</a>

As my sig says Vid/Official Stats or it didn't happen!!!

lmfao @ that vid.

ya man, can't stand these people.

I think it really started bugging me when I was coaching at Memorial Sportscenter. Parents would brag about their "once upon a time elite athleticism" to the young athletes etc, tell them grandiose stories.. and it started to really bother me. This was pre-squatdr. Then squatdr came along, and that raised the bar. Now here's this guy, race director/timer etc, and he's so full of shit. He's bragged about his "times" and accomplishments, none of which are verifiable, to a huge group of runners. Most people think he's full of shit, but they never call him out on it. I've called him out "politely" several times.

next time though.. just going to flat out call him a liar, whether it's in person or online. I mean idgaf. I guess I just like calling out liars. They bother me.

lying bothers me.

the sad thing is, people who continuously manipulate their accomplishments etc, don't realize they are actually holding themselves back.

YOU HAVE TO BE BRUTALLY HONEST WITH YOURSELF IN ORDER TO ACHIEVE YOUR TRUE POTENTIAL

embellishing accomplishments only makes your subconscious think you've achieved more than you have.. why grow if you've reached the top, in your own mind?

clueless.

;d

I wish I had asked him to confirm that workout first.. before I called him out on the 4:20 vs 4:35 mile thing.. now he won't reply to me :D

deep down he knows i'm right.. so he'll just try and ignore me.

furthermore, this fucking guy thought Bernard Lagat did one of his races.. he was "mad at Bernard Lagat".. I was like, dude, that was "Bernard LaNgat" .. and he debated me on it. Until finally he couldn't debate it anymore, after I showed him the results from his own race.

I posted screenshots of that in my log somewhere. hilarious.

I wouldn't have even talked to him at the race, I tried avoiding him, but he called me over to chat, so he can brag about stuff. lol.

lmfao

adarqui

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Re: ADARQ's journal
« Reply #8408 on: October 15, 2018, 09:53:10 am »
+1
MUTUMBO.

ahAHaHAhaAHAhaHA.

"FIRST TRACK WORKOUT OF THE YEAR"

i died.



thanks for recommending to me, not to do 20 x 400 @ 50-55sec with 60-90sec recovery, unless i've done it in "sets".

 :o

dude.

squatdr genetics. pure insanity.

adarqui

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Re: ADARQ's journal
« Reply #8409 on: October 15, 2018, 10:17:19 am »
+3
speed day!

right calf/soleus has been really good the last ~3 days or so. as i've mentioned before, speed really seems to help it.

also, i've felt like "driving" (right foot gas pedal, 30-40 minute isometric wtf) is exacerbating it.. been trying to switch my "brake foot" when at stop lights and such, to my left. trying to just let it relax instead of "staying contracted" for such a long time. weird I know, but I think it has something to do with it - or at least makes it worse.



10/15/2018

feel like = beat up
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves slightly
aches upon getting out of bed = decent
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 = ok
hours sleep: 7.5
wakeup = 06:20 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 3 (km) = 7 of 50 :ibrunning: only 43 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
- 10/15/2018: 1km @ 2:57



log:
06:30 AM: food: orange juice, mini rxbar, water
07:15 AM: workout: FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
08:00 AM: food: beet juice, water
09:00 AM: food: 4 x banana, rxbar, koia protein drink, water
XX:XX PM: didn't eat too good.. banana/rxbar beet juice/almonds/water
08:00 PM: workout: legs/body toast. only did 200m @ 29.95
09:00 PM: food: cookies & cream milkshake
10:00 PM: food: 4 x banana, 2 x orange juice, rxbar, water



07:15 AM: workout: FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
- https://www.strava.com/activities/1906197298
- https://www.endomondo.com/users/26420622/workouts/1214988343
- https://connect.garmin.com/modern/activity/3091064293

legs so heavy/dead, combination of morning running (usually feel awful) + fatigue from sunday's evening session.

happy to get this.

i actually planned on trying to hit another sub3 km tonight at the track...... never done that before. we'll see.

definitely near all time PR level 1km split .. i could have gotten it if I kicked hard. Just felt so dead (during w/u including run etc) that I called it, but had alot of gas left for a big kick.

all time PR = 2:53 .. hit 2:57 on grass today with dead legs.....

all time PR = toast soon.










08:00 PM: workout: legs/body toast. only did 200m @ 29.9
- https://www.strava.com/activities/1907345833

also it was raining/windy etc. whatever.



so toast.



also, odd .. my watch said 29.95 for the last 200m .. but then i look at garmin connect and it says 30.00.. it's done that before, but i don't get it. it's either 29.95 or 30.00.. odd.

Mutumbo000

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Re: ADARQ's journal
« Reply #8410 on: October 16, 2018, 06:33:19 am »
+1
MUTUMBO.

ahAHaHAhaAHAhaHA.

"FIRST TRACK WORKOUT OF THE YEAR"

i died.



thanks for recommending to me, not to do 20 x 400 @ 50-55sec with 60-90sec recovery, unless i've done it in "sets".

 :o

dude.

squatdr genetics. pure insanity.



Yeah I can recall you talking about some of the parents at Memorial Sportscenter years ago. Claims of parents formerly being able to run sub 4.5 40's and bench 315+ back in high school / college...

Next time the race director/timer talks about his workouts I'd be like

"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...

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Re: ADARQ's journal
« Reply #8411 on: October 16, 2018, 06:24:03 pm »
+1
So confused about those quarter mile times. First thing I come back to read on this thread and I'm thinking wtffffff.

I'm by no means an expert, but I was obsessive about numbers times for the better part of a decade and there's just no way. Fastest times for 400m in D1 for each conference are like 44-48 ranges. No way someone is running 20 in 50-55 with even 90 second recoveries.

adarqui

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Re: ADARQ's journal
« Reply #8412 on: October 16, 2018, 09:44:55 pm »
0
BOOM.

adarqui

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Re: ADARQ's journal
« Reply #8413 on: October 16, 2018, 11:15:07 pm »
0
^^ will reply tmw, have to sleep asap.



but first..

adarqui

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Re: ADARQ's journal
« Reply #8414 on: October 16, 2018, 11:16:44 pm »
+2
placeholder for tomorrow:

2 lifetime PR's:

- 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph :personal-record:
- with an 800m split @ 2:16 (-1s) // 13.17+ mph :personal-record:

 :personal-record:  :ibrunning: :personal-record: :ibrunning:

4 x sub5 + 4 x sub3 = 8 of 50, 42 to go.

https://www.strava.com/activities/1909519950
https://www.endomondo.com/users/26420622/workouts/1215890936
https://connect.garmin.com/modern/activity/3095109160



\o/