Author Topic: ADARQ's journal  (Read 696070 times)

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LBSS

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Re: ADARQ's journal
« Reply #8040 on: April 27, 2018, 01:58:31 am »
+1
oh man that 0.97 is painful! only a matter of time until you break 5 mins but damn.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #8041 on: April 27, 2018, 07:22:38 am »
0
oh man that 0.97 is painful! only a matter of time until you break 5 mins but damn.

it'd be painful if I had never hit sub5 officially, that's for sure. but not painful now hah. 5:03 was very painful last December in the Boca mile. pissed me off so bad that it gave me that extra boost for 4:58 the next week. It made me hyper aggressive - which is good :D

i'll be breaking it a ton in training, probably from next month onward. Took me a peaking phase to get into "this form" last December when I went (5:13, 5:03, 4:58). No peaking phase this time and i'm already really close (5:17, 5:06, 5:05, 5:00) over the last few weeks.

This is probably just the transition out of that intense "distance block". I still plan on getting in a ton of distance, BUT i'll be focusing primarily on hard speed when I do my speed sessions. In preparation for that Coral Springs Half Marathon, I did tons of track sessions with that group, where I was hitting 5:3X-6:0X paces etc. That's cool and everything but, it's time to get back to living in the 12-13 mph world.

My main goal this year was to see how many sub5 mile splits I could hit (like 50 to 100 goal) AND hang with the elites @ Flanagan Rockin Rib 10k for 2 miles. The top3 run the whole 10k anywhere from 4:4X to 4:5X per mile). My goal is ~4:5X per mile for 2 miles. I'm fairly far off from that but, perhaps not so much once I start focusing on it. Pretty confident I can go sub10 by November 2018.

I did start out pretty hard in this race too. Probably ended up biting me a bit later on (because I haven't been training going out at 4:2X-4:3X pace).

In training, i'll be doing all kinds of things but one of the most important is just relaxed 4:55 duration holds, working on ingraining it, over and over.

 :ibrunning: :ibrunning: :ibrunning:

Also, I still have time to knock out tons of 4:5X mile splits. Once I start knocking them out once per week, then I can probably turn that into 2x/week etc. But it's imperative that I start knocking them out in May .. Need at least 4-8 of them.

edit: also btw, this is why i've been failing my speed goals this year so far.. because I haven't been editing this/tracking everything. will go back and edit this post & get everything caught up in the coming days:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138227/#msg138227

peace!!


LBSS

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Re: ADARQ's journal
« Reply #8043 on: April 27, 2018, 01:19:25 pm »
+1
ah right, forgotten you'd already gone sub-5.

have already said this in my journal but once i'm through with the races on my trip i think i'm going to spend more time doing hard lactate threshold and speed stuff. keep the easy days easy but make the hard days harder. i'm pretty weak mentally by my own estimation and part of that is just not, as you say, ingraining the feeling of being uncomfortable and pushing the pace for extended periods.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #8044 on: April 27, 2018, 06:45:23 pm »
0
ah right, forgotten you'd already gone sub-5.

ah.. hah! :D

Quote
have already said this in my journal but once i'm through with the races on my trip i think i'm going to spend more time doing hard lactate threshold and speed stuff. keep the easy days easy but make the hard days harder. i'm pretty weak mentally by my own estimation and part of that is just not, as you say, ingraining the feeling of being uncomfortable and pushing the pace for extended periods.

doing those kinds of workouts is scary mentally. so, nice. that's going to help you alot. you've built up slowly to the point where now it's the time to start dabbling with that more often. obviously it's great given all of the physiological benefits it brings, but mentally it slowly sharpens you up.

adarqui

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Re: ADARQ's journal
« Reply #8045 on: April 27, 2018, 06:49:57 pm »
0
signed up for a 5k tmw .. but feel pretty crappy tonight. haha. could go bad! could go good. who knows :D

https://www.athlinks.com/event/130288

fairly fast 5k each year. If one guy shows up, it drops below 17's. otherwise, usually sub18 for the winner.

nice!



also, this is cool but annoying!


adarqui

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Re: ADARQ's journal
« Reply #8046 on: April 27, 2018, 11:00:52 pm »
0
04/27/2018

5k tomorrow.

body feels a bit beat up.

quads sore, calves a bit sore. right hip flexor/adductor somewhat tight. right big toe bothering me slightly. lame. should be a little better tomorrow. stretched (light) a little to try and loosen things up, didn't help any.

ate real good etc. Found a 24/hour breakfast place right near by. Could have gotten oatmeal there before my mile race, fml. Going to go there early tomorrow and get some oatmeal, load it up with honey/salt etc, then head over. The race is only 0.2 mi away. nice.

might try and find a place to rent a board for standing paddle boarding .. kinda want to do some of that. dno where tho.



hr stuff:

heart rate was up all day, according to watch and manual. went into the pool tonight, just tried to zone out/relax, stayed perfectly still. got it down to the 40's. after the pool, went down to the 30's. cool.

adarqui

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Re: ADARQ's journal
« Reply #8047 on: April 28, 2018, 06:13:44 am »
+2
04/28/2018

feel decent.

going to run this 5k in my endorphin v2's. haven't raced more than a mile in them. curious to see how i feel towards the end.

if i can top3 this 5k as well, would be a "successful" race-vacation! :D :ibrunning: :ibrunning: :ibrunning:


edit: I walked for about 4-5 hours. "touring", "eating", looking for stuff to do etc. I felt pretty dead from it, but the next day I felt really good in the morning. Legs were very explosive/bouncy. The long relaxed walk really helped.

adarqui

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Re: ADARQ's journal
« Reply #8048 on: April 28, 2018, 10:01:48 am »
+3
nice.

1st OA @ 18:25 official, 18:06 estimated!

slowed down a few times to soak in the course & due to the course (some slow sections, one confusing spot). we ran on the pier etc. pretty sick.

I came & conquered! lool.

https://runsignup.com/Race/Results/20308/#resultSetId-113953

https://www.strava.com/activities/1536714041





first mile of that 5k was really good. felt great. HR def jumped way up though if HR data is accurate.

adarqui

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Re: ADARQ's journal
« Reply #8049 on: April 28, 2018, 09:09:39 pm »
+2
:personal-record:

finally got into the news paper!!!!

haha it's dope.

i'll post photos of the article on IG tmw!! :ninja: :ninja: :ninja:

https://keysnews.com/article/story/wilburn-denies-burgess-stackhouse-top-female/

adarqui

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Re: ADARQ's journal
« Reply #8050 on: April 29, 2018, 01:41:33 pm »
0
5:00.96 is my 2nd fast official & watch-based mile so i'm cool with it. Need to hit my speed harder though.



Some photos from this weekend:

news paper photo!!!

?taken-by=andrewdarqui

full news paper articles!!!

?taken-by=andrewdarqui

awards:

?taken-by=andrewdarqui

food:

?taken-by=andrewdarqui

paddle boarding:

?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #8051 on: April 29, 2018, 10:13:59 pm »
+1
rest.



04/29/2018

bw = 146
bw before bed last night = ?
soreness = calves slightly, quads moderate, lats/shoulders slightly
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 9

wakeup = 09:00 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:00 AM: water
09:00 AM: stretch: light
10:00 AM: food: jerk chicken, falafel, tzatziki, water
02:00 PM: food: tortilla chips, water
03:00 PM: stretch: light
07:30 PM: food: prunes, oatmeal + pink salt + honey, water
09:00 PM: stretch: light
10:00 PM: water

adarqui

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Re: ADARQ's journal
« Reply #8052 on: April 30, 2018, 04:19:44 pm »
+1
a few days ago I emailed the reporter who wrote that article about the Duval Street Mile.

he replied back, and also sent me the raw (higher quality) shots he took at the finish line.

awesome!@)$!(@$(!@)

 :ibrunning: :ibrunning: :ibrunning:


adarqui

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Re: ADARQ's journal
« Reply #8054 on: April 30, 2018, 08:52:57 pm »
0
speed day, with dead legs!





04/30/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, hands/grip (from paddleboarding)
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = dead
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:15 AM: workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
09:00 AM: food: lickie stickie bbq: bunch of ribs i got yesterday (amazing), water
12:00 PM - 05:00 PM: tons of water, no food, deliberate
06:00 PM: food: whole foods: beef stew, orange chicken, mac and cheese, yellow rice, water
08:30 PM: food: french baguette, 2 peanut butter cups (new brand, great)

workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead

- https://www.strava.com/activities/1540767358

stopped when pace started to drift - no fighting.