Author Topic: ADARQ's journal  (Read 648646 times)

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adarqui

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Re: ADARQ's journal
« Reply #8655 on: January 19, 2019, 01:00:49 pm »
0
yesterday:

left soleus surprisingly fine. didn't bug me at all during the run or during day.

whew.

very good moderate speed/hills session.



01/18/2019

diet:
- good. lots of orange juice like usual. beet juice after run. cookies & cream milkshake from zinburger at night :D chicken quesadilla from wholefoods (they make some solid quesadillas!)



07:20 AM: moderate @ vista view: 1h12m @ {w/u x 1 mile} + {5 mile tempo @ 6:3X-6:1X} + {4 mile x light progression from 8:3X to 6:5X} ::: (mulch/dirt/rocks, hill path) /// wanted to do this yesterday but left calf was tight, felt good today
- https://www.strava.com/activities/2086825009
- https://connect.garmin.com/modern/activity/3310069736
- https://www.endomondo.com/users/26420622/workouts/1255941962

left soleus tightened up on me on wednesday, rested thursday, felt fine today.

might do naples half on sunday, for fun. not sure yet.

weather looks like it'll be awful.. which is what's making me want to do it. LMAO. sounds like some brutal fun: low 50's F, 25+ mph winds, rain etc.

if calf feels fine today, will sign up tonight probably.





---

footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8656 on: January 19, 2019, 01:24:21 pm »
0
feel good today.



01/19/2019

diet:
- good so far. orange juice/banana before run. beet juice/orange juice after run. enormous cauliflower/broccoli/grilled chicken stir fry. milk chocolate almonds + whole milk. french bread + butter, egg roll + sour cream.



09:00 AM: bald eagle sighting in Tamarac FL (every1 stopped to look at it) \o/ very light: 50m ::: (grass, feel good, right adductor a little tight tho) /// ran the last mile with a neighbor heh
- https://www.strava.com/activities/2089243555





---

footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8657 on: January 19, 2019, 08:38:54 pm »
+2
signed up for naples half!

looks like i'll be waking up @ 4:15 AM tmw... :uhcomeon:

i wouldn't mind rain/bad weather at all tmw, i just hope it doesn't get canceled because of thunderstorms etc.. that would suck.

if possible, goal is to just try and keep it under 6:05 min/mi as much as possible.. wind could be nuts so that could get derailed.

6:05 min/mi avg is < 1h:20m half. my PR is 1:21:XX on a 1:18 projected half at mile 10, then jogged it out and wrecked the possible sub 1:20. would like to get good at going under 1:20 for halfs etc.

adarqui

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Re: ADARQ's journal
« Reply #8658 on: January 20, 2019, 10:30:33 pm »
+3
will update tmw.

long story short: ran first 4 miles with the elite ladies. ran slow after that. somehow still managed to get 1st in my age group and win $100.

lmao.

01/20/2019

naples half marathon!

1st AG (35-39) @ 1:27:17


adarqui

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Re: ADARQ's journal
« Reply #8659 on: January 24, 2019, 11:00:15 am »
0
dammit i need to journal. fml. missing like 4 entries. will catch up today.

adarqui

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Re: ADARQ's journal
« Reply #8660 on: January 24, 2019, 09:34:12 pm »
+2
felt good.

i think i should have worn my ~4.5-5oz endorphin racers instead of my ~3.2 oz nbrc5000v2's tho.. my 1:21 half from 2018 was in those ~3.2 oz shoes but i was more adapted to running in them on hard surfaces. my legs started feeling massively beat up before the midway point, and complete toast by mile 11.

they posted a ton of photos, with watermarks.. but some good ones. might be a "full set". :ninja:



quick half marathon recap: the fun stuff is before the race
- get up at 4:15 AM
- mosey around, eat a small snack etc
- realize it's 4:45 AM, which is when i should have left
- start rushing, get out of the door at 4:55 AM
- get on my way for a 1.5 hour drive
- start seeing some lightning etc, dammit thunderstorms coming
- eat while driving at 6:00 AM lol, was kinda hard peeling a banana
- at 6:10, hit a massive down pour -> zero visibility
- people were pulling over etc, it was torrential
- decided to keep driving because, now i'm realizing i'm possibly going to get there later than 6:30 AM .. race is at 7 but it's a huge race so, 6:30 sounded good
- around 6:20 AM the massive rains became a drizzle, things looking good
- start feeling like I need to take a massive sh*t
- see some gas stations but keep going (bad move, kinda..)
- get to the parking garage at 6:30 AM, damn worked out perfect
- now i'm in line to get into the parking garage...
- moving slowly..
- in the garage, going up.. slowly...
- time ticking away, 6:40, 6:41, 6:42, 6:43, 6:44, still going up
- finally make it to the very top 6:45 AM, where you can see the sky, and there's three spaces left: one for the car in front of me, one for myself, and one for the car behind me
- about 4 other cars in line (i guess they prevented more from entering), no idea what they did, but they couldnt park
- so it's 6:48 AM now.. race starts at 7.. i don't even have my bib
- i run down the stairs (5 flights) fast af.
- make it to the registration area, 6:54 AM
- get my bib and put it on kinda crooked - dgaf, 6:56 AM
- run towards the port-o-potties, completely full, lines everywhere, 6:57 AM
- run behind a dumpster, take a massive piss, say to myself, ok well, no sh*t for me, just get to the start
- get to the start at 6:58 AM
- and just like that, one of the most magical things that has ever happened to me.. i no longer had to take a sh*t. it completely disappeared.
- race starts around 7:02 AM, go out at goal pace (5:55), slow down each mile until mile 4, (5:55, 6:01, 6:05, 6:15), then just down shifted
- one of my goals was to avoid water/anything the entire race
- i just zoomed by every water station
- a few times i got thirsty but, once i realized i wasn't going to drink anything, it disappeared
- admired many of the homes/gardens on this course, it was amazing .. very fun course to site-see, which i rarely do
- volunteers were awesome, every single one i passed yelled words of encouragement or made a comment about my "floppy hat" lmao
- anyway by mile 10, legs were toast. 3.2 oz shoes did me in. i felt every stride.
- got to mile 13, figured i'd kick it in hard as fu*k, huge finish line tons of people cheering etc
- there was a dude right behind me but i wasn't worried about beating him or anything, just decided to gun it as fast as possible
- gunned it.. kept looking at my watch: 4:10, 4:05, 4:02 .. so last 0.1 was ~4:05 pace, peak 4:02
- finished.. ate a bunch of donuts.
- saw a bunch of friends.
- one told me I was first in my age group, seriously thought he was kidding
- i ran a slow time, didnt expect to win any $$
- lo and behold, i won $100
- i go up for the awards.. turns out, the dude who got 2nd, was the guy behind me at the end.. and to add to that, his net time was only ~5s off of my net time, but I finished like ~10s faster than him in the race.
- so if i didn't kick that hard at the end to make up that net time difference, i'd have got 2nd. haha.
- $100 kick
- oh! and the 2nd place guy (really nice dude), told me he was the guy behind me, and that i took off so fast it looked crazy.. hah.
- i mean, i guess he was right behind me (like a few feet), and we both kicked the last 0.1, and i finished like 10s ahead.. LOL. kinda nutty with legs dead at the end of a half. i like it.
- hung out with friends i know, most of whom are beasts (9th OA, 11th OA, ~40th OA (and grand master)) for example in a very crazy fast race. the 9th OA guy won $750. 9th & 11th oa are local beasts, been dominating the area for a long time. I think they ran 1:14 and 1:15 respectively. both have PR's of ~1:10 and 1:09 or maybe even faster. miami dudes.
- event over..
- a few hours after the race ends, left soleus starts tightening up, could literally feel it going from normal to tight/strained.. so odd.
- go find a nice place to eat
- ate a NY strip steak, scrambled eggs, potatoes, and a full stack of pancakes.
- drove home
- finally got the urge to go to the bathroom
- watched NFL playoffs (some amazing games, amazingly bad calls also)

so i guess the highlight of that recap, and why i wrote it, was how i almost missed the race, magically had a poop disappear, ran a slow time, and kicked hard af somehow getting me $100 with a slow time.

i'm up to $710 total in race winnings... hah!

oh, and to top it off.. i learned at the end, a world record holder (marathon) woman @ age 70 was going for the world record in the half that day. she was pretty close. ran 1:38, needed 1:37.. dude that's flying for a 70 year old woman.. like 7:3X pace.

her marathon at 70 was 3:25 or something, Chicago 2018.



01/20/2019

diet:
- 04:30 AM: orange juice, banana, water
- 06:00 AM: pre-race: (while driving): orange juice, banana, water
- 08:35 AM: post-race: donnuts! chips/salsa, water
- 10:30 AM: some fancy restaurant: ny strip steak + scrambled eggs + potatoes, full stack of pancakes with syrup/butter
- 04:00 PM: while watching NFL playoffs: chocolate almonds, milk
- 08:30 PM: while watching NFL playoffs: chicken tenders from friday's, fries, water
- ...



07:00 AM:
Naples Half Marathon: 42nd OA (33rd M) @ 1:27:17 /// 1st AG lol wtf - won $100!! happy about: no water/fluids/calories at all during the race, solid final kick (0.1 mi @ 4:0X) aka "one hundred dollar kick" (-- m.hollander)

- https://www.strava.com/activities/2092106541
- https://connect.garmin.com/modern/activity/3316443255
- https://runsignup.com/Race/Results/4426/#resultSetId-142233;perpage:250
- 42nd OA @ 1:27:17, 1st AG (35-39)

2nd best 10 miler, 15k, 20k, and half .. way off of my PB's tho. felt great the first 4 miles. then downshifted hard from 5-10, and even harder from 11-13. cranked a nice kick in the final 0.1.

this marathon course is really nice.. beautiful course, tons of spectators/people cheering, incredible volunteers, mansions everywhere lmfao. really nice.

not used to these 3.2 oz shoes on roads anymore lol. might try my endorphins instead for the next road half.




---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8661 on: January 24, 2019, 09:38:40 pm »
+1
01/21/2019

diet:
- forget

08:00 AM: light: 1h26m w/ {last 3 miles progression: 7:51 to 6:49} ::: (grass, heavy shoe training, some tight spots in left soleus - need2b careful)
- https://www.strava.com/activities/2093838885
- https://connect.garmin.com/modern/activity/3318629468



---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8662 on: January 24, 2019, 09:40:30 pm »
+1
01/22/2019

diet:
- forget

08:00 AM: light: 1h26m @ {progression from 9:10 to 7:42} ::: (grass/dirt/rocks, quads sore from heavy shoes lol, heavy-shoe training, alternating strong tail wind/head wind, left soleus still tweaked a bit but improving)
- https://www.strava.com/activities/2095993708
- https://connect.garmin.com/modern/activity/3321277243



---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8663 on: January 24, 2019, 09:43:09 pm »
+1
01/23/2019

diet:
- forget

06:55 AM: light/mod (crazy windy): 1h42m @ {~1h20m @ 7:XX} + {last mile = 6:47} ::: (grass, heavy-shoe training, very strong wind, left soleus improving)
- https://www.strava.com/activities/2098085099
- https://connect.garmin.com/modern/activity/3323842303

btw, soleus doesn't hurt when i run. if it did, i wouldn't run. i feel it when walking though, some small strains in a few problem spots that flared up.

heavy shoes + grass = rough hah.

my legs are so weak -> ~7.5 oz shoes feel like ankle weights. plan to get used to them, feels like i'm adapting fast.



---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8664 on: January 24, 2019, 09:45:03 pm »
+1
01/24/2019

diet:
- burger/milkshake at night

06:30 AM: light: 2h5m @ 8:XX-7:XX ::: (grass/dirt/rocks, heavy shoes, left soleus improving) /// legs exhausted from these heavy shoes hah. nice!!
- https://www.strava.com/activities/2100161178
- https://connect.garmin.com/modern/activity/3326406736



---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8665 on: January 26, 2019, 02:51:12 pm »
0
left knee was hurting all day.. slight pain, nothing major. but, in a worrisome spot: where I had injuried my left patella.

i did some quad stretches thursday while at work, think i stretched too hard :<

thought about canceling my race on sat.

01/25/2019

diet:
- ate great. steak quesadilla + caramel frap in the morning. beet juice + french bread with tons of butter at night!

---

footer stats:

top3 finishes:
2019: 2/4
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8666 on: January 26, 2019, 03:12:33 pm »
+3
10k race day!

didn't get enough sleep. left knee still hurting (VL insertion), but it's slight.. enough though to make me worried and become more cautious. did a few jogs in place, felt good, so decided to at least go to the race and warmup. during warmups, felt good, so decided to race. didn't bug me at all during the race, thankfully. bugging me a little afterwards.

photos from last week:





01/26/2019

diet:
- pre-race: 05:40 AM: tall glass of orange juice, banana, water
- pre-race: 05:55 AM: flax oatmeal + honey + pink salt, water
- race: 07:30 AM: 14th Annual Flipany 10k: 2nd OA @ 36:18 (Big PB :personal-record:) :: lead for 5.25 miles then got SMOKED lmfao. /// again, no water during the race! /// {5:47, 5:53, 5:51, 5:56, 5:59, 5:56, 0.2=5:59}
- 10:30 AM: pita egg sandwich, caramel frap, soup!
- TODO: moar food



07:30 AM: 14th Annual Flipany 10k: 2nd OA @ 36:18 (Big PB) :: lead for 5.25 miles then got SMOKED lmfao. /// again, no water during the race! /// {5:47, 5:53, 5:51, 5:56, 5:59, 5:56, 0.2=5:59}
- https://www.strava.com/activities/2104285201
- https://www.endomondo.com/users/26420622/workouts/1259645941
- https://runsignup.com/Race/Results/55865/#resultSetId-139386;perpage:10
- Flipany 10k: 2nd OA @ 36:18 (-55s :personal-record:) /// 5:51 min/mi pace for 6.2 miles!

goal was to hit every split under 6, got it done. never did that before, for that long. felt really good. almost lost it on one split, that 5:59 could easily have been 6 and i'd be annoyed right now instead of happy. lol. I don't think i've ever hit sub6 (actual splits, not avg) for more than 3.1 miles. So getting it done for 6.2 is good progress. I'd like to do it for 10 miles or 13.1 miles in the next few months etc.

really great race.. man i got owned. dude was "drafting on me" for pretty much the entire race. I could hear him breathing hard from mile 1, really thought he'd be toast. but there he was, mile 5, right behind me. I knew by mile 4 that this dude was tough, but didn't think he was going to beat me. I figured he might just keep drafting on me until the end, then i'd outkick him hard, game over. Basically, a little after mile 5, he just took off, and i tried to stick but the pace seemed kind of crazy.. had to be 5:2X or less .. so i was thinking maybe he was taking off too early, but he just kept going. He ended up hitting 35:46, and me 36:18, so he basically dropped me by over 30 seconds in one mile. Impressive. Definitely got KO'd at the end. RIP. love getting KO'd in running, good fuel. lmfao.

previous 10k PR = 37:13 (official). so, dropped ~55s off of my previous PR today!





also, one funny thing happened.. guy who overtook me and won was potentially a fuckface. around mile 5, I "cut a turn" (didn't realize it until this guy yelled at me) by like, 5 feet (going on the inside of the cone instead of the outside). but, I couldn't see the cone because I had a motorcycle cop in front of me, and the cop went on the inside like i did. so this fuckface freaks out and yells at me and i'm like "dude what" and i just kept running. i mean he went on the outside of it, he could have also gone on the inside instead of whining.. or just not whined. shortly after, he smoked me. I felt like saying something but i didn't. i congratulated him at the end etc, no prob. but you could tell he was a bit of a dick.

anyway, the thing that pissed me off about it was, here's this guy who is clearly faster than me, who was drafting on me for nearly the entire race, whining about me going on the inside of a cone (that's the only time it happened). what a douche bag. i shielded him from the wind for like 5 miles and he acts like a whiny little bitch. wish i would have beat him but, he's clearly a faster runner. looked him up briefly, 16:XX 5k guy (recent numbers). i do wonder what he would have said if i had won tho, probably would have complained that i cheated.. literally cut a corner by a few feet and this guy is throwing a tantrum.

to add to that, i asked the race director about the cones before the race. i'm like, do u stay on the right side always? and he told me it doesn't matter.. said it right in front of the other dude too. so here's some hard left turn with a bunch of cones.. come to think of it, might not have even had to run on that side of it. maybe he fu*ked up. dude needs to relax. :D

that probably goes down as the most annoying moment in racing so far, for me. lol.

all good tho.

finally: my last split says 0.16 mi instead of 0.2.. who knows. tons of storm clouds, maybe gps mess up. i asked the guy what he got at the end because i didn't see my time (they had the "time sign" turned the wrong way, couldnt see what your time was entering the finish, noob life lmao). guy looked at his watch and said 35:45 for 10k (and his official was 35:46), so could have just been some gps jankyness who knows. def sub37 tho.



---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

LBSS

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Re: ADARQ's journal
« Reply #8667 on: January 26, 2019, 11:31:43 pm »
+1
damn, andrew! that's fast. i bet you can hit 16:xx 5k this year if you gun it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: ADARQ's journal
« Reply #8668 on: January 27, 2019, 07:43:07 am »
+2
damn, andrew! that's fast.

ya kinda! haha. definitely happy about it.

Quote
i bet you can hit 16:xx 5k this year if you gun it.

thanks man! i think so as well. i had to learn from my mistakes last year.. i knew i was about to make some, but just had to learn the hard way. now it's time to put it together.

2019:
0. always try to stay healthy!! AELS, AERS, AETS etc. health #1, top priority
1. longer races - more 10k's (8k/10k/15k's etc) & halfs
2. more volume / longer runs, during the week
3. work hard at executing more intelligent pacing/race strategies when possible (like yesterday)
4. less speed work: use races, sharpen up for big races, but don't overdo the speed work each week
5. get used to heavier shoes: everyone else is, but i'm not.. it's a weakness for me
6. try to do the majority of my runs in the early morning: wake up earlier and get my runs in .. races are early, can't be used to training LATER than avg race start times
7. need more sleep for races (5-6 was wrecking me..). by doing #6, i should be able to get 7-8 hours, due to sleep schedule shift and getting my body into an earlier rhythm
8. don't always go out with the leaders in races, especially if i'm feeling like crap .. stay disciplined and execute some strategy instead
9. still try to go out with the leaders in some big races and really race hard, but be a little more cautious about how often i deploy it
10. don't neglect my long run
11. don't neglect hills
12. continue to train on grass and compete on roads: this keeps me much healthier
13. more long threshold, def can feel it making me stronger
14. try hard not to miss the big races, the ones with lots of history (i tried last year but missed some) .. these are the best because they are harder for me to top3.
15. keep the idea of being fit to run fast in my head, instead of "trying to run fast".. ie, i run fast because i'm in insane shape, not because i'm forcing myself to run that fast and tapping into everything to do so. run fast because i can, not because i want too (the combo of everything above basically)

i dno maybe there's some more hah.

pc!!!

adarqui

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Re: ADARQ's journal
« Reply #8669 on: January 27, 2019, 09:10:10 pm »
+1
light long run today, legs toast.

also right soleus flared up a bit after the run. soleus's are acting weird lately.



01/27/2019

diet:
- ate great. huge spinach/mixed greens/butter lettuce salad for dinner, with crackers/gouda, and 1/2 of a chicken sandwich :D

08:30 AM: light but tough (legs dead): 2h54m ::: (road - meh, heavy shoes) /// wanted to do this on grass but - everything is flooded
- https://www.strava.com/activities/2107323364




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footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0