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adarqui

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Re: ADARQ's journal
« Reply #7695 on: December 25, 2017, 10:14:44 am »
0
rest day!

feel unexpectedly good.. thought I was going to feel beat up from yesterday.





12/25/2017

bw = 144
bw before bed last night = ?
soreness = quads moderate, glutes slightly
aches/injuries = random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 08:00 AM

log:
08:30 AM: food: 8 chicken wings, cashews, lots of water
01:00 PM: food: bunch of chocolates, 4 x pizza slices, salad with gorgonzola
05:00 PM: food: a few chocolates, almond milk
10:30 PM: food: prunes, cashews, water
11:00 PM: leg drain: 30 minutes

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

contrast showers:
naps:









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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while")]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7696 on: December 25, 2017, 05:35:44 pm »
0
masters 2:07 800m & sub 60 400m guy told me he's hitting 2 hard sub-60s 400's tmw at FAU track, and wanted to know if I wanted to go.. told him i'm 90% sure I can go, but if i'm still this sore from that 12-miler, I won't.

really hoping i'm good tomorrow.. would be interesting to see how i'd run trying to hang with someone that extra bit faster, over 400m.

:ibrunning: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7697 on: December 26, 2017, 12:22:15 pm »
0
speed day hopefully.





12/26/2017

bw = 142
- whoa? heh.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = light
feel = tired

wakeup = 08:00 AM

log:
10:30 AM: food: sauteed yam in olive oil/pink sea salt, 4 chicken wings, lots of water
12:00 PM: leg drain: 30 minutes (painful!!)
03:30 PM: food: oatmeal with honey, almond milk, peach green tea, 5 x sourdough rye slices
05:00 PM: food: water
06:15 PM: workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
09:30 PM: food: lemonade, 2 x rxbar's
10:15 PM: food: 2 x almond milk, 3 x coconut water
11:00 PM: food: prunes, chicken, rice, water

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

contrast showers:
naps:


workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
- https://www.strava.com/activities/1328620825
- another 3 hour session
- 2 PR's: 225 m & 200m @ sub 4 pace :personal-record: :personal-record:
- 200m @ 29.4s :personal-record: :personal-record:





225m



200m



both




Yo! Went really good for me, but didn't run 400m. Ran 225m & 200m. The 225m is because the guy I trained with felt a slight tweak in his hamstring and pulled up, he was at ~55s pace at 225m, flying. I was at ~58-59s pace at that point, behind him. He was done after that, the safe thing to do. He wanted me to run 1 hard 200m, because he said I was at like ~28s on our first run, and he said i'd hit sub 30s by myself. So I did, and hit 29.4s!! Pretty cool. First ever sub30 for 200m.

EDIT: He was surprised I didn't bring spikes.. hah! He had some nice spikes. He told me after, he's like man you will run way faster in spikes. I told him I have some but, the pair I have hurt my calves. They are 800m spikes, I think I need more like 1500m-5000m spikes, keep my off my toes less or something. The spikes I have destroy my calves - can't finish workouts in them. So I just need something less intense initially. That's cool though.. To be fair, the shoes I was wearing are very fast, regardless of being spikeless. 3.4 oz shoes that are insane fast. Spikes give you that extra "pull" though so, been meaning to buy a potentially better pair. This gives me extra motivation for 2018 :D Spike up and drop some serious (for me) times.

No idea why his hamstring pulled but, he didn't warm up nearly as long as me. I got there at 6:15 PM, started warming up immediately. He got there at 6:35 PM, and only wanted to do ~10 minutes of warmup. So I did 20 minutes + 10 minutes of warming up = 30 minutes. I just said to him, that if he wanted to warmup more i'd be fine with it. He just wanted to get after it. Anyway, he's __50 years old__, absolutely incredible shape: but those are things you probably can't get away with as much when you're that age. Have to be extra cautious. So, after he pulled it (slightly) and we got to talking, I mentioned the warmup and he agreed. He should have warmed up much more thorough. :/ sux.

Being injury phobic is good and bad.. The good is that you don't skip out on warmups and stuff like that. You also shut it down faster when you feel something weird, rest more, try to recover more, and try not to push through "weird stuff". The bad is that it's always on your mind.

I'll post some data in a sec, it's pretty cool. Nothing on the graph is over 3:59 min/mi ... so that's moving a bit.

Btw, this guy's PR in his "prime" was 1:53.x for 800m... WUT.






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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- 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,?),(27,16.4,?)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)")]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7698 on: December 26, 2017, 04:07:01 pm »
0
I've been planning on doing a half for a while.. figured the coral springs half marathon would be my first, figured correctly.

March 24, 2018 @ 6 AM .. like 7 minutes from me - makes it an even better idea.

It's a "women's wellness charity" (breast cancer and stuff) too so, great cause. They put out a really good video from last year.. I totally forgot men can get breast cancer:

<a href="http://www.youtube.com/watch?v=yGPLB8kG3aU" target="_blank">http://www.youtube.com/watch?v=yGPLB8kG3aU</a>

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

Anyway, looking forward to it. I feel like I could probably hang pretty good with the leaders for a long while (~5:55-6:0X) by the time it comes around.

Not going to do too much specifically for it TBH, other than occasionally some higher tempo long runs. What i'm doing is working great.

One thing I did like about running with those "marathoner" people, is how serious they were. I mean half marathon & marathon are decent distances. These people are training to run it pretty fast, so you can see they come off as extremely dedicated. They had like this "marathon bond" too, it was interesting to watch them talk about it (while we were running, lol). I'm a huge fan of the marathon (& half) itself, love watching them so.. figure i'll just do some occasionally. I've mentioned many times on here, I don't feel one should ever be too far from half or marathon shape, if they are a dedicated runner (after a considerable amount of time training). I feel it should be just something you can go do pretty much whenever - having that level of fitness at all times, is important IMHO.

It's also cool, these marathon peeps travel the world running them etc. Not ready to do that but, sounds like something i'd do eventually.

adarqui

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Re: ADARQ's journal
« Reply #7699 on: December 27, 2017, 04:29:07 pm »
0
rest day!!

12/27/2017

bw = 142
- nice! long sessions helping get the weight down again, a little.
bw before bed last night = ?
soreness = quads moderately, calves slightly, hamstrings moderately
aches/injuries = calves tight
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = light
feel = tired

wakeup = 08:30 AM

log:
09:00 AM: food: oatmeal with honey, 3 x banana, water
01:00 PM: food: sauteed yam, orange chicken, spinach, water
03:15 PM: leg drain: 30 minutes
07:00 PM: food: 2 big bowls of mini wheats (sugarless) with honey, in almond milk, sea salt pita chips + water
- stuffed

stretch:
icing:
self massage:
leg drain:
03:15 PM: leg drain: 30 minutes

contrast showers:
naps:





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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- 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,?),(27,16.4,?)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(26,"quads moderately, calves slightly, hamstrings moderately")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves 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"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight")]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7700 on: December 27, 2017, 09:15:47 pm »
0
forgot to mention .. deserves its own post.

yesterday, on my very last stride of my ~3 hour 10 minute workout, I stepped on a big rock. I was fine but, I landed right on it perfectly, could have been a tweak for sure. Just find it funny that, 20,000 strides or something, and the very last one I land on a bad object. lmfao.

 :uhhhfacepalm: :o :derp:

i'm going to try to goto sleep soon. real early. im tired af.

adarqui

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Re: ADARQ's journal
« Reply #7701 on: December 27, 2017, 09:22:17 pm »
+1
so you're telling me, all I have to do to qualify for the olympic trials is run a 2h:19m:00s marathon? :ninja:

5:18 min/mi pace.

Curious to see how i'm performing in 2019 .. if i'm anywhere close, i'll dedicate alot more to it. 5:3X feels SO EZ.. so I imagine 5:1X will feel that easy by next year. Obviously I can't hold 5:3X right now for a long time but, producing that speed feels pretty comfortable. Just need to keep slowly upping my fitness. In my head, ~5:20min/mi for 26.2 sounds alot more doable than ~4:53 min/mi for 13.1. The latter sounds more impossible heh. Just the idea of going "slower" for "longer" resonates with me, even though 5:18 min/mi is fast, it won't be as fast to me a year from now. Anyway, just another weird thing to keep my eye on.



To hit a 2:19:00 marathon:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=26.2&distanceunit=m&duration=2%3A19%3A00





To hit a 1:04:00 half marathon:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A04%3A00





2020 olympic trials list so far: http://www.usatf.org/Events---Calendar/2020/U-S--Olympic-Team-Trials---Marathon/QualifyingStandards/Eligible-List.aspx



 :derp: :derp: :derp:

 :ibrunning: :ibrunning: :ibrunning:

 :ninja: :ninja: :ninja:

In actual news, 6:00 min/mi pace for 26.2 gets you 2h:37:30 or something, that's pretty awesome.

6:01 min/mi gets you 1:18:59..

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A18%3A59

These longer distances are probably something i'll be good at eventually. 6:01 for 13.1 sounds "easy". Obviously it's not easy, but it doesn't scare me that's for sure.

Kind of getting excited at the idea of doing my first half.. it'll either be 1) humbling or 2) top3 or 3) both

adarqui

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Re: ADARQ's journal
« Reply #7702 on: December 28, 2017, 12:07:12 pm »
0
speed day!!

tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.

"TBT"





12/28/2017

bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149 :wowthatwasnutswtf:
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired

wakeup = 10:00 AM (slept in, lots of sleep)

log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 :personal-record: (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water


stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes

contrast showers:
naps:


workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 :personal-record: (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
- https://www.strava.com/activities/1331220329

good session.

very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.

WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying. :D





solid.






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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- 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,?),(27,16.4,?)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves 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"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7703 on: December 28, 2017, 02:59:48 pm »
0
About to order some NB LD5000v5 spikes..... man they are so beautiful :wowthatwasnutswtf: :wowthatwasnutswtf:



I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.

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Re: ADARQ's journal
« Reply #7704 on: December 29, 2017, 10:30:29 am »
0
hmm.. i might have just joined a 4-man ultra marathon relay team (01/14/2018).. LMFAO. Some guy said one of his runners won't be able to do it, and he thinks I would be able to help them out. They won it last year.

6 hour limit - as many 1.24 mile laps as you can get in that time.

Last year they did 42 laps.

This is the course: https://www.strava.com/segments/3677435

It's hilly and in 2018 I planned on doing hills soo.........

"Vista View Ultra 360"

https://www.facebook.com/vistaview360ultra/

This is them last year, "Loco Rio" .. A club that hosts their own races for some community called "Rio Vista" I think .. They have a pretty interesting website - very dedicated to running + community. They have this thing called "The Cup" which is like a series of 8k races etc.



http://locorio.com/about/

adarqui

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Re: ADARQ's journal
« Reply #7705 on: December 29, 2017, 02:04:46 pm »
0
first of two complete rest days.. feel great though! haha!

feel surprisingly good today.



12/29/2017

bw = 143
- nice
bw before bed last night = ?
soreness = quads barely
aches/injuries = calves tight (left moreso)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM

log:
10:00 AM: food: oatmeal with honey, water, sea salt pita chips
11:30 AM: leg drain: 30 minutes (painful)
04:00 PM: food: sauteed yam in pink sea salt/olive oil, prunes, chicken malanese (sp?), water
07:30 PM: leg drain: 30 minutes (painful)
10:00 PM: food: 3 x grapefruit, big bowl of shredded wheats with honey and almond milk, 3 x water


stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
07:30 PM: leg drain: 30 minutes (painful)


contrast showers:
naps:






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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143),(29,143)]
- 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,?),(26,16.4,?),(28,14.5,?)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))"]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7706 on: December 29, 2017, 03:04:12 pm »
0
2018 goal planning!!

- I will update this post when I attempt or achieve PR's.
- I will also link this post in my sig.
- One thing 2017 taught me, was dream bigger. Some of the numbers I wanted to hit, I basically hit. Once I got annoyed and started thinking about even bigger numbers, I got those too. So, from the start, bigger goals.

Ok so, first and foremost:

goal #1: Stay healthy for all of 2018. AERS. AELS. AETS.

Health is #1 so, if I can train hard & intelligent for an entire year, i'll be much more likely to hit all of the goals below. 2017 has a big chunk missing, detraining due to injury shut down, the middle of February to July. So basically 5 months of missing progress. In 2018, I want no such gaps.

As for the rest of the goals, they center around something LBSS posted a while back in this journal: "USATF Masters All American Standards - Track & Field - Men - Age Group 35-39". The thing I missed earlier, was that these are track standards, not road. The "road standards" are weak comparatively, but also start at 40-44.

Road standards: https://www.nationalmastersnews.com/aas/AAS_RR_MEN.pdf

Track standards: https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

So, this means that my current road PR's and track (spikeless PR's) have some additional room for improvement simply by getting more accustomed to spikes & attempting these PR's on a nice track. So, my 5k goal could be done spiked up on a track. This makes me even more confident of achieving these goals.

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

Some misc goals:
- 100m: <= 12.99 non-max
- 200m: <= 25.99
- 400m: <= 55.99
- 800m: <= 2:09.99
- 10000m: <= 35:59
- half marathon: <= 1:19:59
- marathon: just complete one after perhaps a hard half marathon training session etc, ie keep it going just to get in 26.2

Race goals:
- Open Meets:
- 1 mile:
- 5k:
-- 01/28/2018: Tropical 5k @ 18:54 / 6:05 min/mi: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138878/#msg138878
- 8k:
- 10k:
- half:

Rigorous Tracking: mile splits:
- 01/08/2018: 5:25, 5:32, 5:54 .. rc5000/fresh
- 01/11/2018: 5:28, 5:29, 5:44, 6:17 .. ld5000/fatigued/quads sore/calves sore
- 02/01/2018: 5:20 .. rc5000/fresh. http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006

Rigorous Tracking: km splits:



2018 Tracker: Rigorous tracking:

top speed (mph attempt):
- 04/08/2018: 18.3 mph, race (Gumbo Limbo 10k), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140554/#msg140554

100m:

200m:
- 02/01/2018: 30.2, +
- 05/08/2018: 30.3, +
- 05/15/2018: 28.81, workout, +
- 05/18/2018: 28.29, race (Broward Elite Athletic Showcase), +
- 05/24/2018: 29, workout, +

300m:

400m:
- 02/01/2018: 65.6, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006

600m:

800m:
- 02/01/2018: 2:26.6, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006
- 05/25/2018: split=2:19 / effort=1150m@3:19, workout, *
- 06/01/2018: 2:19.00, workout, *

800m max + hang on for 1 mile:
- 06/01/2018: 2:19.00 + jog = 5:47, workout, *

1000m:
- 05/25/2018: split=2:53 / effort=1150m@3:19, workout, *

1200m:

1500m:

1 mile:
- 03/08/2018: 5:21 mile, workout (track), *
- 04/06/2018: estimate=5:17, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140512/#msg140512
- 04/10/2018: estimate=5:06, race (Ben & Jerry's Ice Cream Mile), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140630/#msg140630
- 04/14/2018: estimate=5:05.4, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140720/#msg140720
- 04/26/2018: official=5:00.97, race (Duval Street Mile), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141110/#msg141110
- 05/02/2018: split=5:01 / estimate=5:08, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141260/#msg141260
- 05/15/2018: split=4:56 / estimate=4:59, workout, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141504/#msg141504
- 05/18/2018: split=4:50 / estimate=4:52 / official=5:01.14, race (Broward Elite Athletic Showcase), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- 05/23/2018: estimate=4:58, workout, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141685/#msg141685
- 05/28/2018: estimate=5:16, 5k race, *


2000m (~1.25mi):

2400m (~1.5mi):

3000m (~1.75mi):
- 05/28/2018: 10:22 in a 5k, race, road, *

2 mile:
- 05/28/2018: 11:12 (-3s) :personal-record: in a 5k, race, road, *

2.5 mile:

5k: ROAD/OTHER:
- 03/03/2018: official=18:05, estimate=17:43}, race (MPS Superhero 5k) *
- 03/18/2018: official=18:05, estimate=17:39, grass *
- 04/17/2018: official=17:35, race (FICPA 5k) *
- 04/28/2018: estimate=18.06 / official=18:25, race (Mariners March 5k) *
- 05/04/2018: official=18:14, race (Sunfest TGi5k) *]http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141299/#msg141299]*
- 05/12/2018: estimate=17:35 / official=17:51, race (Taravella Athletics 5k) *
- 05/13/2018: estimate=18:17 / official=18:40, race (Mother's Day 5k) *
- 05/28/2018: estimate=17:52 / official=18:02, race (Memorial Day 5k Classic @ Weston) *
- 06/03/2018: estimate=17:44 / official=17:53, race (Run For The Ribbons 5k} *

5000m: TRACK:

4 mile:

5 mile:

6 mile:

10k / 10000m (~6.2mi):
- 03/10/2018: estimate=37:04 / official=37:13, race (Giving Kids a Running Start 10k), *

miles in one hour:
- 03/23/2018: (9.92): 10 mi @ 60:32, race (Race For Women's Wellness / Coral Springs Half Marathon}, +

half marathon (~13.1mi):
- 03/23/2018: estimate=1:21:24 / official=1:21:40 + 10 mi @ 60:32, race (Race For Women's Wellness / Coral Springs Half Marathon}, +

marathon (~26.2mi):
- 01/29/2018: 3:27:13 @ 7:54 min/mi, training run with watch stops, according to endomondo: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

2 hour runs:
- 03/18/2018: 5k race + 2hr grass long run *
- 04/06/2018: 2 hours, workout (grass) *
- 04/18/2018: 2 hours, workout (grass) *
- 04/22/2018: 2 hours light, workout (grass) *
- 05/01/2018: 2h33m, workout (grass) *
- 05/07/2018: 13.43 mi @ 1:57:00, workout (grass) *
- 05/10/2018: 2 hours, workout (grass/hills) *
- 06/03/2018: 2 hours 15 min, workout (grass/hills} *
- 06/09/2018: 2hr @ 13 mi grass/mud/rocks/dirt/puddles/flooding/rain/wind

3 hour runs:
- 03/13/2018: 20 mi @ whatever (track + light long run), *
- 05/13/2018: 19.2 mi @ 3:00:00, workout (Vista View), *
- 05/19/2018: 20 mi @ 3:00:00, workout (Vista View), *
- 05/28/2018: 17 mi @ 3:00:00, workout (Vista View), *

4 hour runs:

5 hour runs:

6 hour runs:
- 05/04/2018: 24 miles @ 6:11:00, mixed (5k + random running), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141299/#msg141299

Hills - general:
- 03/03/2018: Vista View *
- 04/11/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140642/#msg140642
- 04/12/2018: Vista View hard hill sprints, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140667/#msg140667
- 04/21/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140950/#msg140950
- 05/09/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141404/#msg141404
- 05/10/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141426/#msg141426
- 05/13/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141470/#msg141470
- 05/19/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141634/#msg141634
- 05/23/2018: 3-Hills Park *
- 05/28/2018: Vista View *
- 06/03/2018: 3-Hills Park *
- 06/05/2018: 3-Hills Park *
- 06/10/2018: 3-Hills Park

Intervals - general:
- 06/06/2018

Doubles - general:
- 05/15/2018
- 05/16/2018
- 05/23/2018
- 05/24/2018
- 06/02/2018
- 06/03/2018
- 06/04/2018
- 06/05/2018
- 06/06/2018
- 06/07/2018
- 06/08/2018
- 06/10/2018

Newspaper Articles - haha:
- 04/28/2018: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141138/#msg141138

sub5 mile splits:
- 05/15/2018: split=4:56 / estimate=4:59, workout (track), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141504/#msg141504
- 05/18/2018: split=4:50 / estimate=4:52 / official=5:01.14, race (Broward Elite Athletic Showcase), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- 05/23/2018: estimate=4:58, workout (track), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141685/#msg141685

sub3 km splits:
- 05/25/2018: split=2:53 / effort=1150m@3:19, workout, *



Training Summary:

02/28/2018: {rest}, {bw}, *
03/01/2018: {grass light, double progression}, *
03/02/2018: {1.5hr light grass}, *
03/03/2018: {race, MPS Superhero 5k, 17:43 :personal-record:/18:05}, {1hr light, hills}, *
03/04/2018: {rest}, {1.5hr lightwalk}, *
03/05/2018: {1.5hr, 3 x progression}, *
03/06/2018: {track, speed, 4 mi tempo (6:14,6:03,5:56,5:52)}, *
03/07/2018: {1.5hr grass, progression}, *
03/08/2018: {speed, track, 3 w/u, 6 progression down to 5:21 mile}, *
03/09/2018: {rest}, {recovery walk}, *
03/10/2018: {race, Giving Kids a Running Start 10k, 37:04/37:13 :personal-record:}, *
03/11/2018: {rest}, *
03/12/2018: {rest}, {bw}, *
03/13/2018: {3hr track + long run}, *
03/14/2018: {1hr speed rope, injured my big toe/forefoot pad}, {bw}, *
03/15/2018: {2hr light grass, fasted}, *
03/16/2018: {1hr light grass}. {bw}, *
03/17/2018: {3 mi progression from 7:10 to 5:49}, *
03/18/2018: {race, Schiffy 5k, 17:39/18:05}, {2hr light run, grass}, *
03/19/2018: {1.5hr light}, {bw}, *
03/20/2018: {speed, track, intervals}, *
03/21/2018: {1hr light @ 7:XX}, {bw}, *
03/22/2018: {rest}, {1.5hr light walk}, *
03/23/2018: {rest}, {1hr light walk}, *
03/24/2018: {race, Race For Women's Wellness / Coral Springs Half Marathon, 1:20:24/1:21:40 :personal-record:, 10 mi @ 1:00:32 :personal-record:, 15k 56:09 :personal-record:, 10k 37:23, vo2max=65}, +
03/25/2018: {1.5hr walk, crazy sore after race}, +
03/26/2018: {rest}, +
03/27/2018: {1.5hr light grass}, +
03/28/2018: {1.5hr light grass, shut down running for a week after this, nagging issues, +
03/29/2018: {rest}, {1.5hr light walk}, +
03/30/2018: {rest}, {1.5hr light walk}, {bw}, +
03/31/2018: {1.5hr basketball dribbling}, {bw}, +
04/01/2018: {3hr speed walk}, +
04/02/2018: {1hr basketball dribbling}, {bw}, +
04/03/2018: {45min basketball dribbling}, {bw}, +
04/04/2018: {2hr light with some hardest stuff mixed in, vo2max=65}, +
04/05/2018: {rest}, {bw}, +
04/06/2018: {2hr light + hard mixed in, grass, 5:17 mile inside, fastest mile of 2018}, +
04/07/2018: {1.5hr light, grass/dirt/rocks}, *
04/08/2018: {race/workout, Gumbo Limbo 10k, 18.3 top speed  :personal-record:}, *
04/09/2018: {1hr light, grass/rocks/dirt}, +
04/10/2018: {race, Ben & Jerry's Ice Cream Mile, 5:06/5:15}, {stretch}, +
04/11/2018: {1.5hr grass, flat/hills}, {bw}, {6mi light}, +
04/12/2018: {1.5hr hills/mulch, hill sprints}, {1hr stretch}, +
04/13/2018: {1hr light + progression, thick grass}, {stretch}, +
04/14/2018: {hard speed grass, 5:05 grass mile :personal-record:, intervals, 3 mi progression}, +
04/15/2018: {rest}, {2hr light walk}, {bw}, +
04/16/2018: {rest}, +
04/17/2018: {race, FICPA 5k, 17:35}, +
04/18/2018: {2hr light grass/dirt/rocks}, +
04/19/2018: {1.5hr light grass}, +
04/20/2018: {1.5hr light grass}, {bw}, +
04/21/2018: {1.5hr light hills with one ME hill sprint}, {bw}, +
04/22/2018: {2hr light grass}, +
04/23/2018: {speed, track, 1km, 400, 2x200m}, +
04/24/2018: {rest}, {1hr relaxed walk}, *
04/25/2018: {rest}, +
04/26/2018: {race, Duval Street Mile, 5:00.97}, +
04/27/2018: {rest}, {4hr light walk}, +
04/28/2018: {race, Mariner's March 5k, 18:06/18:25}, +
04/29/2018: {rest}, +
04/30/2018: {sub5 intervals, grass}, +
05/01/2018: {2h33m light, grass}, {bw}, *
05/02/2018: {speed, grass, 5:01 mile - grass :personal-record:, hang on, 2 mile progression}, *
05/03/2018: {rest}, {light walk}, *
05/04/2018: {race, TGI5k 5k, 18:14}, {4 hr light, 22 miles}, *
05/05/2018: {rest}, {4 hour light walk}, *
05/06/2018: {2 hours light, grass}, *
05/07/2018: {rest}, {bw}, *
05/08/2018: {hard intervals, track}, *
05/09/2018: {1.5 hr, hills/grass}, *
05/10/2018: {2 hr, hills/grass}, {bw}, *
05/11/2018: {rest}, *
05/12/2018: {race, Taravella Athletics 5k, 17:35 :personal-record:/17:50}, *
05/13/2018: {race, Mother's Day 5k, 18:17/18:40}, {3 hours @ 19.2}, *
05/14/2018: {rest}, *
05/15/2018: {track, 4:56 mile :personal-record:, 200m 28.81 :personal-record:}, {bw}, {50 min light}, *
05/16/2018: {50 minutes light, grass/rocks/dirt}, {1.5 hours light, roads}, *
05/17/2018: {rest}, *
05/18/2018: {track meet, 4:50 estimated mile :personal-record:, 4:52 mile :personal-record:, 5:01 official mile, 28.29 200m}, *
05/19/2018: {rest}, *
05/20/2018: {3hr, long run, mulch, hills}, *
05/21/2018: {rest}, *
05/22/2018: {speed, track, 4:58 mile}, {bw}, {1hr light-to-mod progession, grass}, *
05/23/2018: {1h15m light, grass, hills}, {1hr, rocks/dirt}, *
05/24/2018: {1hr light, grass}, *
05/25/2018: {speed, track, 2:53 1km  :personal-record: + tempo}, *
05/26/2018: {rest},{bw}, *
05/27/2018: {rest}, *
05/28/2018: {5k race, Memorial Day Classic @ Weston, 17:52/18:02, 3k @ 10:22 :personal-record: / 2-mi @ 11:12 :personal-record:}, {3hr light with hill sprints each lap}, *
05/29/2018: {1hr light, grass}, *
05/30/2018: {2hr, 20-30% speed for 7 miles, strides, grass}, {bw}, *
05/31/2018: {1.5hr light, grass}, {bw}, *
06/01/2018: {800m @ 2:19, 1hr long run}, *
06/02/2018: {1.5hr very light trot, grass}, {30min light, dirt/rocks/grass}, *
06/03/2018: {5k race, Run For The Ribbons 5k, 17:53/17:44}, {2hr18m, 14.1 mi, 100.1 miles for the week :personal-record:}, *
06/04/2018: {38 minute light progression, grass}, {50 minute progression 9:50 to 6:47, grass} *
06/05/2018: {hill sprints, grass}, {bw}, {light progression, grass} *
06/06/2018: {30 minutes very light progression, epic session: flying, grass}, {evening hard/relaxed speed on grass, intervals} *
06/07/2018: {1h40min light heat run, grass}, {bw}, {beautiful progression run, grass} *
06/08/2018: {40min light progression 10:55 to 7:49, grass}, {bw}, {light progression 10:XX to 8:3xx} *
06/09/2018: {2hr awesome light run, grass} *
06/10/2018: {70min light grass}, {} *

Mileage Per Week
04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 :personal-record: *
06/04/2018: 102.5 :personal-record: *
06/11/2018: 100.4 in 6 days :personal-record: *

I put more distances in there because, PR'n subsets of a distance helps with the goal distance etc. And since i'm constantly attempting to PR, I need to mix it up alot, it's brutal sometimes.

TODO (soon): Fill in all of the pace chart calculators for most of the distances. Need to be able to easily reference this data.

As you can see, i've included distances across the entire spectrum. One reason for this, is that it'll keep me "honest" & focused across the entire spectrum. The other reason, is that I think I have a pretty solid mix of speed & endurance that covers the entire spectrum. For me to neglect one, neglects the others.

Pacing info: (general numbers)

1-mile @ 04:39: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=m&duration=0%3A4%3A39
- 1-mile: 04:39
- 5k: 15:28 @ 4:58 min/mi
- 10k: 32:16 @ 05:11 min/mi
- half marathon: 1:11:04 @ 05:25 min/mi
- marathon: 2:28:12 @ 05:39 min/mi

5k @ 15:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A59
- 1-mile: 04:48
- 5k: 15:59 @ 5:08 min/mi
- 10k: 33:21 @ 05:21 min/mi
- half marathon: 1:13:28 @ 5:36 min/mi
- marathon: 2:33:10 @ 05:50 min/mi

10k @ 35:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=10&distanceunit=k&duration=0%3A35%3A59
- 1-mile: 5:11
- 5k: 17:16 @ 5:33 min/mi
- 10k: 35:59 @ 5:47 min/mi
- half marathon: 1:19:20 @ 6:03 min/mi
- marathon: 2:45:24 @ 6:18 min/mi

half marathon @ 1:19:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A59
- 1-mile: 5:13
- 5k: 17:25 @ 5:36 min/mi
- 10k: 36:19 @ 5:50 min/mi
- half marathon: 1:19:59 @ 6:06 min/mi
- marathon: 2:46:45 @ 6:21 min/mi

IMHO, that models my abilities somewhat decent. My <= mile time is way better than it should be based on my 5k. But my 5k should be improving as well, since I can drop a strong 2 mile. So, 5k is just more racing and more guts. After 5k though, the speeds get considerably slower. This gives me a decent buffer between middle & long distance ie, if i'm near low 16:XX pace on a 5k, I should also be in shape to drop a serious half, but not according to the calculator (yet), because my experience at holding such speeds for so long just won't be there. But going considerably slower for that distance should be doable. Example: 1-mile @ 04:39 ability, 5k goal is ~30s slower than calculator, and 10k goal is ~3 minutes slower than calculator, and half goal is ~8 minutes slower than calculator. That happens a little less so for 5k. Then it goes in the opposite direction for half and marathon. To hit a goal half of 1:19:59, i'd need a 1-mile of 5:13, of which I *already* have a 4:5X, and by the time I get near that level it should be low 4:4x's.

I guess what i'm getting at is: the longer distance goals have more of a buffer. If I push it hard for the shorter stuff, my natural endurance abilities PLUS that buffer should be achievable. The hard part is going to be getting those <= 5k times :D .. well, 5k might be the hardest! LMAO!

Out of everything I listed, I think 5k is the hardest goal. 5:08 for 3.1 is really rough. We'll see though .. If I can get it to 5:12 for 2.8 and clean up for 0.3, good deal. :/  :ninja: :ninja: :ninja:

 :ibrunning: :ibrunning: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7707 on: December 30, 2017, 12:02:03 pm »
0
rest!









12/30/2017

bw = 142
- nice!!!!
bw before bed last night = 149 (lmao)
soreness = quads barely, hamstrings barely
aches/injuries = left adductor slightly :pissed: (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) :pissed:
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 9:30 AM

log:
10:30 AM: food: oatmeal with honey, water, almond milk
12:00 PM: leg drain: 30 minutes (painful)
03:30 PM: food: bunch of pizza, bunch of chicken wings, bunch of water
07:30 PM: food: prunes, water, 3 x banana, cashews, almond milk

stretch:
icing:
self massage:
leg drain:
12:00 PM: leg drain: 30 minutes

contrast showers:
naps:




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),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143),(29,143),(30,142)]
- 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,?),(26,16.4,?),(28,14.5,?)]
- 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"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely"),(30,"quads barely, hamstrings barely")]
- 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'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))",(30,"left adductor slightly :pissed: (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) :pissed:")]
- 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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"loose"),(30,"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"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"loose"),(30,"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"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight"),(30,"loose")]
- FORMAT: (day, general flexibility)

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),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5),(30,09:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7708 on: December 30, 2017, 12:28:00 pm »
0
Boca 5k Race Prep!!

Last race of 2017! This race is fast, lots of speedy folks show up.

Whenever I need to look at a course I haven't done, I check this guy's strava.. He's done every race, even ultra's.

https://www.strava.com/activities/816857463

It's just a down and back, so a fast course. Goal is to just hang with top 3 for no less than 2 miles. I want my sub 11 for 2 miles PR. Anyway just keep pushing and try to make the last 1.1 respectable. That'd have me 17:XX official for sure. 2 PR's 1 stone.

Top 3 for this race are usually 16:XX/low 17:XX.

Results from last year:

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6258&EId=1

^^ fast race.

So, currently mentally ready for some pain .. first 2 miles is going to be rough. I mean I think i'm good for it, especially after 2 days rest, but we'll find out soon enough :D

edit: Weather should be perfect too!! no excuses!!

FP

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Re: ADARQ's journal
« Reply #7709 on: December 30, 2017, 05:46:38 pm »
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your approach to races always confuses me. Why not focus all your efforts into getting the best possible 5k time, what's the point in splitting your focus into 2mile and 5k? I feel like you would end up getting a suboptimal result for both than if you just paced yourself identically for each mile. If you really want to PR for 2 mile why not just run 2 miles?

Not claiming to know better you are the board endurance specialist but just curious  :ibrunning: