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adarqui

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Re: ADARQ's journal
« Reply #7680 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.

adarqui

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Re: ADARQ's journal
« Reply #7681 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 #7682 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 #7683 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 #7684 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 #7685 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 #7686 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:

adarqui

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Re: ADARQ's journal
« Reply #7687 on: December 30, 2017, 07:58:03 pm »
+1
your approach to races always confuses me.

why? it's literally racing, lmao.

Quote
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?

my main objective is always top 3.

after you hit 2 mile (~3.2k?), 5k is only 1.1 more miles away.

best possible 5k time isn't racing. If I say to myself, i'm going to try as hard as possible to stick it out for 2 miles (with the leaders), then that's racing. If I let them dust me and pace safely, then that's not racing, that's PB/time hunting, which is fine but i'd rather race. If you hang with the leaders for 2, you never know how it will turn out .. gives you the best possible chance at top 3, even if you're dead by 2 miles - because alot of people die out hard in their third mile. You never know who else is being pulled out of their comfort zone by there being more people in the pack racing for top 3, and if they get pulled out of their comfort zone, they can fade as well, especially if they were expecting an easier race.

Quote
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're the fastest guy there you can do that .. but if you're not the fastest, you can't do that if your goal is top 3.

even pacing is fine but there's less risk. risk is what makes or breaks you. it can make you - by allowing people who are faster than you to "pull you", adrenaline etc. It can break you because you can end up going way beyond threshold and not being able to finish strong. If keeping up with them eventually breaks you and you can't finish strong, well at least you tried - and if you tried hard enough, you'll PR something because you're running with people faster than you. If you PR something that's progress. Doesn't matter if it's the 5k itself or subsets of it (2.5 mi, 2 mi, 1.5 mi, 1 mi etc). PR is a PR, limit has been pushed.

Quote
If you really want to PR for 2 mile why not just run 2 miles?

where in a race setting? :ninja:

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

nah np. it's fine.

this race is ~5:20 min/mi guys for 5k. I've done 5:24 min/mi for 1.7 on my own. So, I know I can hang with them for 2. I might have problems around 2, or I might be able to keep it going. If I have problems, then I have to gut out a good mile while fading, and still probably PR my 5k (because I already PR'd my 2 mile). If I keep it going, then I have the opportunity to crush my 5k PR considerably, while also PR'n a ton of other segments within the 5k (like 2 mi etc).

If this race was 4:50 min/mi guys for 5k, my goal would be to hang with them for 1.x (~1.25).

If it was 5:55 min/mi guys I wouldn't be talking about 2 mile PR's, 5k PR's etc. That would be a more comfortable race, and would probably be even pacing.

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.

When I look at a race, i'm looking at top 3 and how fast they finish historically (for that race). Then, based on their times, i'm trying to figure out how long I should be able to keep up with them & what will I PR if I do, then what should I manage to finish the race with after that effort.

Also here's a recent example of it:

https://www.runnersworld.com/chicago-marathon/jordan-hasay-makes-a-bold-decision-be-brave-and-race

Quote
Jordan Hasay Makes a Bold Decision: Be Brave and Race

Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.

In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.

Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.

Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.

Hasay chose the former.

“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”

She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.

pace in training, race in racing! :ibrunning: :ibrunning: :ibrunning:

^^ That's also "The Kenyan Way" btw..

Anyway, can't be afraid of taking beatings etc.. The racing angle is much more like combat. Need to take beatings but stay in their valiantly, before you can dish the beatings out.

peace!

adarqui

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Re: ADARQ's journal
« Reply #7688 on: December 30, 2017, 09:40:56 pm »
0
my adductors are sore as fuck, wtf? man this sucks.. HEH.

really think it has to do with how i slept.. just testing out that side sleeping position I can feel them tighten up. side sleeping like a baby, knees together, adductors activating when they should be chillin, or something.

anyway, hope they are alot better tomorrow morning ..... feh!!!!!!!!!!!!!!!!!!!

 :ibrunning: :pissed: :ibrunning: :pissed: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

FP

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Re: ADARQ's journal
« Reply #7689 on: December 30, 2017, 11:26:21 pm »
+1

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.


Hmm. I definitely see your points but for the sake of argument I'll go against your point of making more progress with a racing mentality, I think most progress would be made during training not the actual race. I could be underestimating how much the higher intensity of a race can actually help you improve though.

I do see your point that your potential is different day to day. I guess I was thinking more of anaerobic training where if you don't pace properly you can end up really burned out at the end and end up with a really suboptimal result. Which is what would happen to me conditioning during practice and burning out early because I would start too strong. Terrible feeling and you look silly for not knowing your limits. Endurance running is a completely different beast from that

So by racing you are gambling on your body to be at its best and if that ends up the case you end up with the best possible result that you couldn't have achieved by strict pacing.

I bet its a lot more fun to race with the top runners too

As for the 2 mile PR in a race setting.. If you were PB hunting you could go all out in the 2 mile and walk the rest of a 5k lol


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Re: ADARQ's journal
« Reply #7690 on: December 31, 2017, 05:26:45 am »
0

In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.


Hmm. I definitely see your points but for the sake of argument I'll go against your point of making more progress with a racing mentality, I think most progress would be made during training not the actual race. I could be underestimating how much the higher intensity of a race can actually help you improve though.

Sure but, you can train all day and be horrible at competition. You have to "train competition". If you have a great training group, you can try to stimulate that environment outside of official competition, but it still falls short. Better than nothing though that's for sure. However, you just can't stimulate the pressure of real racing, just like you can't stimulate the pressure of a official basketball/ultimate game/tournament, boxing match, dunk session in front of random people/fans etc.

One can make incredible progress outside of competition, but then fall apart during the actual competition.

So training needs to extend itself to competition -> if you don't have alot of experience competing, you need to "train" it more. Once you acquire years of experience competing in your chosen field, then it becomes a different story.

Quote
I do see your point that your potential is different day to day. I guess I was thinking more of anaerobic training where if you don't pace properly you can end up really burned out at the end and end up with a really suboptimal result.

well it's the same in a 5k race or mile etc.. if you step outside of your comfort zone, it becomes more anaerobic and you can start to tank, or you might be able to battle more than you expected in a competition environment. Adrenaline & competition stimulation (chase) is a huge difference maker.

Quote
Which is what would happen to me conditioning during practice and burning out early because I would start too strong. Terrible feeling and you look silly for not knowing your limits. Endurance running is a completely different beast from that

Right but, the difference between training & competition:

In training, you are more likely to quit when you surpass your thresholds. In a race, you are more likely to keep going, though perhaps in a more debilitated state. For example, i've quit on myself hundreds of times in training, especially when training alone. I've never once quit on myself in a race, even when PR'n my mile in the very first mile, then holding on the last 2.1. I wanted to quit, but I didn't. The race itself & competition stimulation keeps you going. So, in such an environment, you have a few new weapons available to push your limits.

My splits for my PR 5k (18:22 official, 18:16 watch)) last year were like, 5:15, 5:55, 6:35 (just off top) something like that. That's still my best two mile EVER (11:20). So, not even 2-mile attempts on my own have beat that time, though i've come close. Nor has my 5k PR of 18:05 official (17:51 watch) beat that time either. My strategy that race was to last 1.5 with the fastest guy there. I think I made it ~1.1 or so before he started pulling away. After the race he told me I really "scared him", he didn't know who I was, he wanted to win. So I pulled him into a faster mile than he was expecting. He finished running ~16:30 IIRC. IMHO, that's a great example of it.

Quote
So by racing you are gambling on your body to be at its best and if that ends up the case you end up with the best possible result that you couldn't have achieved by strict pacing.

nah .. body doesn't have to be at it's best. Just need to push yourself. It may or may not be at its best: the idea is to find out. If it's not, no problem, just keep trucking. If it is, you've now tapped into this new potential that was made available to you. You leveraged the "release" of a certain level of inhibition. Huge opportunity for growth, have to be ready to grab it.

Quote
I bet its a lot more fun to race with the top runners too

yup, definitely. You learn alot about them and yourself, while it's happening. You listen to how they breathe, see their cadence, watch how they adapt/force pace changes, watch how they use the course (where they run), how they round turns etc.

Quote
As for the 2 mile PR in a race setting.. If you were PB hunting you could go all out in the 2 mile and walk the rest of a 5k lol

Yup.. nothing wrong with that IMHO .. Ideally, you'd PB and just coast it out. To gut out the remainder of the race, is a great tool. It's not easy, it's absolutely brutal. So I take advantage of that. However, I tell myself that if I need to walk in order to get the PB, i'd do it.. Just to try and convince my body to give me more resources when I request them.

Alot of my theories lately around improving performance center only on reducing inhibition. So, that's why you see me trying to leverage competitive environments (races) as one of the biggest tools to push my limits. If my goal every time were to run a "strict race", well within what I think i'm capable of, based on training sessions & such, that would be fine but it's not aggressive enough to get to the elite level IMHO.

My racing strategies are alot like how I dunked. I loved throwing lobs high as fu*k and trying to catch them. Now my lob is someone faster than me that I have to catch.

Finally, I linked this in one of the previous posts, it's the guy who came in third place last year at this same race:

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

He's an "old fart" (46?) who is a local legend (probably could be competitive masters nationally). Has top 3 (many #1's) in so many races around here. He's beat me every race but that might be ending fairly soon, hopefully. I have mad respect for him, he's consistent af and he knows how to win. He has so much experience it's crazy .. can pace exactly, can do negative splits, can do whatever he wants usually. He's pretty fast. I mean he can drop 16:XX 5k's @ ~46 and beat a D1 college kid home for winter/thanksgiving break, that's damn good.

Anyway, look at his splits:



Those are racing splits. This is a guy who will pace evenly if he has #1 in the bag. So for some reason, he was "worried". He hung with the lead pack for mile 1, then fell off considerably for #2 and #3. That 5.19 was outside of his comfort zone that race, but he got sucked into it for whatever reason. He's in good enough shape to recover from it and keep battling out some nice splits, but you can see he really took a hit.

Anyway he got #3 overall in that race (17:08 @ 5:31min/mi). Had he not gone out with the leader for mile 1, he probably wouldn't have gotten #3 overall because he wouldn't have known how hard he'd have to work to overcome some of the other people in that pack.

Also look at his 2 mile.. "2nd best estimated". This is a guy who has dropped several 16:XX 5k's and that's his 2nd best estimated 2 mile.. Shows you alot. Normally he paces himself better, but that's probably because he's comfortable about his position in the race.

Here's a similar race, from 2014:



Similar first mile split, better 2nd/3rd. That 5k is even faster than the one today, much faster. So he was probably much more prepared to handle it than the traditionally slightly slower one.

So in a nutshell, if you analyze the data of successful "racers", if they aren't THE FASTEST, you see lots of fluctuations in splits etc. Someone who is easily the fastest can just go TEMPO their 5k etc.. no problem. But for everyone else, it's more of a battle usually.

That's just my perspective/experience on it so far.

peace man!!

adarqui

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Re: ADARQ's journal
« Reply #7691 on: December 31, 2017, 12:20:14 pm »
+1
easier PR objectives achieved.

first sub 18 5k (17:55 official / 5:46 min/mi, 17:50 watch / 5:45 min/mi) .. 2 mile PR (11:19 -1s lmfao).

cooper's test (2.11 miles) in 12 minutes (5:41 min/mi).

5 km minus 3 mi = 1s speed up over the last 0.1 mi !! :personal-record: So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.

3 km @ 10:30 / 5:38 min/mi.

 :personal-record: :personal-record: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

adarqui

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Re: ADARQ's journal
« Reply #7692 on: December 31, 2017, 02:57:28 pm »
+1
race!

adductor issues were gone when i woke up.

12/31/2017

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 04:00 AM
- eek

log:
05:00 AM: food: black tea
05:15 AM: food: 2 x small pizza slices, 2 x chicken wings, water
06:45 AM: food: water
07:05 AM: workout: warmup
07:30 AM: race: Boca 5k Race: 6th overall & 1st for 35-39: BIG PR's  :personal-record:: First sub 18 5k @ 17:55 official / 17:50 watch (5:45 mm pace), coopers test @ 2.11, 2 mile @ 11:19 (-1s lmao), finally a decent 0.1 mi sprint to finish a 5k race
10:30 AM: food: french toast, eggs, sausage, orange juice, toast/butter .. (insane meal)
03:00 PM: nap: 2 hours
08:00 PM: food: 10 chicken wings, 1 small slice of pizza, left over french toast

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 2 hours


workout: Boca 5k Race: 6th overall & 1st for 35-39: BIG PR's: First sub 18 5k @ 17:55 official / 17:50 watch (5:45 mm pace), coopers test @ 2.11, 2 mile @ 11:19 (-1s lmao), finally a decent 0.1 mi sprint to finish a 5k race
- https://www.strava.com/activities/1334954253
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=199&EId=1

not what i wanted to do for 2 miles but whatever, turned out decent. happy with it. On to bigger things in 2018!!









easier PR objectives achieved.

first sub 18 5k (17:55 official / 5:46 min/mi, 17:50 watch / 5:45 min/mi) .. 2 mile PR (11:19 -1s lmfao).

cooper's test (2.11 miles) in 12 minutes (5:41 min/mi).

5 km minus 3 mi = 1s speed up over the last 0.1 mi !! :personal-record: So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.

3 km @ 10:30 / 5:38 min/mi.

 :personal-record: :personal-record: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:




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)
[/quote]

adarqui

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Re: ADARQ's journal
« Reply #7693 on: December 31, 2017, 11:23:36 pm »
+1
some more photos.

first this one of the lead pack that i'm out of frame, because I was like 10s back. lame on my part. The guy in front is the guy I set my 1km & 400m PR with a little over a week ago. He Hit ~17:21 (i forget) and lead for mile 1. Also got sub 11 for 2 miles, which was both of our plans.



he started out really strong and I held back, no one went with him .. then a few more guys went with him and I didn't chase them, figuring I could catch up in a little bit. Once I realized I couldn't do that, after trying (shortly) a few times & feeling how much extra effort it would be, I kind of changed that plan. It's really hard to catch back up, that's what i've learned the last few reasons. If you don't stick like glue on these fast people, as they separate it just becomes too much extra work to try and catch back up. That extra work feels way more dangerous than just trying to stay with them early on.

he hit 10:54 for 2.

that was his main goal. almost got him 3rd overall. finished with a ~17:21 official.



some more photos:










adarqui

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Re: ADARQ's journal
« Reply #7694 on: December 31, 2017, 11:38:59 pm »
+1
happy new year folks. i'm going to sleep b4 12 AM, tired af. maybe the first time i've done that.

:D

now my week off starts.. yaaaa.