Author Topic: ADARQ's journal  (Read 570404 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8400 on: September 29, 2018, 01:17:08 pm »
0
rest/light.

happy about my bodyweight strength, feeling "strong" again.



09/29/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely (more so as day went on), right ankle barely, left elbow achy (from bw exercises i think), EVENING: right big toe acting up
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8.5
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, rxbar, water
10:30 AM: workout: very light recovery (grass): 45 min
11:15 AM: workout: bw
11:30 PM: food: 3 x banana, koia protein drink, black tea, coconut chunks, water
01:00 PM: ice right soleus: 40 minutes
04:30 PM: food: pepper stir fry, beet juice, water
05:30 PM: food: rxbar, banana, koia protein drink, water
08:30 PM: workout: very light recovery (grass): 27 min ::: wanted to do 45 min, but lightning got intense
09:15 PM: food: 2 x pizza slices, 2 x toasted sourdough + irish butter, orange juice, 3 x banana, water



10:30 AM: workout: very light recovery (grass): 45 min
- https://www.strava.com/activities/1873286303



08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 12
wide grip pullup hold at the top: x whatever
dip hold at the time: x whatever



08:30 PM: workout: very light recovery (grass): 27 min ::: wanted to do 45 min, but lightning got intense
- https://www.strava.com/activities/1874161071



my right big toe on the bottom is freaking out. had this before, took forever to go away. hope it's not back again.. it's so annoying.

it came mid-day out of nowhere.. well, after walking around out back, barefoot, throwing dog toys - like i do every day.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8401 on: September 30, 2018, 07:07:18 pm »
+1
speed day!

productive day.



09/30/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water



10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}







07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)

wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".









left hamstring achy, probably a minor fatigue tweak.

ha. hit 50.0 miles on the dot.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8402 on: October 02, 2018, 10:07:37 pm »
0
yesterday:

rest day.

right soleus is way better after speed days.................. way worse after slow days..................................



10/01/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.



10:30 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



also a light run


09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8403 on: October 02, 2018, 10:09:34 pm »
+1
speed day!

My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.

I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.



10/02/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water



09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)







07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58 :personal-record: (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200

For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.

probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.

we'll see.






adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8404 on: October 03, 2018, 12:57:17 am »
0
a simple technique i've been using before my speed sessions lately (i've done it before, but not as intense as i'm doing it lately), last 2 weeks or so - when i committed to my speed again:

while i'm warming up, as I start getting closer to "go time", I start telling myself:

"just throw the lob, then go get it"

"just throw the lob"

"then go get it"

"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"

"go get it"

might sound odd but.. the idea is, just let loose.. throw the lob = "let loose", ie, make that shit bounce high as fuck, maybe way outside of your comfort zone, then go get it.

that's how my dunk sessions often ended up.. letting it bouncy at peak or higher vert, then trying to make some magic happen.

so, lately with my speed sessions, i've been equating my "start of the effort" to "throwing the lob".

I really noticed the power of it on that ~4:2x paced 550m a few days ago.. I just kept saying that to myself, over and over, with the idea of going WAY OUTSIDE of my comfort zone, and I just took off like a nutcase. I blew up pretty hard, but that's kind of the point.. It's not easy to blow up. Blowing up is pretty painful. It took a "crazy lob" to get me to start off on that pace, and then I just tried to hold it for as long as possible, whatever it was, and it felt great. That blow up 550m also showed me i'm definitely at or near PR 1km (2:53) level right now. All I really need to do is take the risk and ride it.

also with the lob analogy.. you only have a few really good lobs/max dunks in you.. so it feels like you're at that part of a dunk session where you're peaked and in a position to potentially land something crazy, you just have to let loose and go for it.

maybe that's a "speed runner" mindset though.. I love going fast, just like I loved trying to land a simple hard dunk. Blowing up after a great effort, reminds me of an epic missed dunk. Some of my favorite dunks (of mine and others) are misses. So to me it makes perfect sense..... :D :ninja: :ibrunning: :ibsquatting: :ibjumping:

i'm up way too late.. way too much adrenaline from tonight's session.

gn!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8405 on: October 03, 2018, 11:28:19 pm »
0
rest day!



10/03/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely, hips barely at times, adductors barely at times, calves tight at times, right stomach/abdomen feels odd at times (also got heartburn today, so could be GI related)
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
10:00 AM: workout: bw
10:30 AM: food: broccoli/cabbage/carrot stir fry, chicken tenders, 3 x banana, lots of water
02:30 PM: food: 2 x rxbar, water
03:30 PM: food: rebbl golden milk, 2 x pistachios, water
07:00 PM: water
08:55 PM: workout: very light recovery (grass): ~24 min
09:45 PM: food: 5 x banana, coconut heart chunks, some bread/butter, beet juice, rxbar, water
10:45 PM: food: rxbar, orange juice, water



10:00 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



08:55 PM: workout: very light recovery (grass): ~24 min
- https://www.strava.com/activities/1882776418

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8406 on: October 03, 2018, 11:40:01 pm »
0
I NEED TO GET BETTER AT: 13 mph.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8407 on: October 04, 2018, 11:56:00 pm »
0
light day. speed got rained out, both morning & evening.



10/04/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
08:40 AM: food: orange juice, water
09:30 PM: food: 4 x banana, beet juice, bolthouse breakfast smoothie, 2 x peanutbutter cups, water
03:00 PM: food: bolthouse breakfast smoothie, rxbar, banana, water
09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
10:10 PM: workout bw
10:30 PM: orange juice, water
11:00 PM: food: big bag of chipotle cashews, rxbar, 2 x banana, turmeric drink, water



10:10 PM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
- https://www.strava.com/activities/1884825821

stepped in a pothole (with my right foot/ankle) while running at night in the rain .. i know of this pothole, but lost concentration of where i was at. felt it in my achilles slightly (big stretch). could have been real bad. got lucky.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8408 on: October 06, 2018, 02:34:47 pm »
0
yesterday:

hard speed day!



10/05/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times (getting better though, I think I strained part of my rectus abdominis)
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 08:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
ate really light, except for post-track session, had an incredible burger (blanco burger) from zinburger, and a milkshake/fries.



warmup for later hopefully (concrete): {1 x 400m @ 1:09 / 4:38 min/mi} :: trying to get better at "13 mph" // breaking in a new pair of NB RC5000v2's!
- https://www.strava.com/activities/1885716803

solid!





hard speed (track, a bit dead, no watch): {800m @ 2:22.3} + {200m @ 29.7, 17 mph t/s} + {80m @ 11.4s}
- https://www.strava.com/activities/1886479292/overview

solid 200m. weak 800m (should have just kept it going and got another sub3 km.. :/)




adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8409 on: October 06, 2018, 03:36:45 pm »
0
I like this.......... alot.



quick recap of this small "speed block" i've been on, in reverse order:


block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/09/01 to 2018/10/05

block goal:
- sub3 1km


block restrictions: no watch!
- didn't use a watch for any of the workouts.

extra block notes:
- block got kinda jacked up from 09/07 through 09/13 - ear issue, then back on track.

block summary:
- highest max speed: 17.7 mph
- fastest 200m: 29.7
- fastest 400m: 1:09
- fastest 400m split (inside of the 550m): ~550m @ 1:29.7 (4:23 min/mi)
- fastest 800m: 2:21.9
- fastest 1000m: 2:58
- fastest mile: 5:09
- longest "hold": 1.15 mi @ 05:07 min/mi
- 200m efforts: 31.9, 29.9, 29.9, 29.7
- km splits: 3:06, 3:06, 3:06, 3:05, 3:02, 3:17 (race), 3:00, 3:09, 2:58
- summary notes: 200's and 400's done after longer (800m+) hard efforts
- 3-5sec dead hang neutral grip pullups: BW x 10
- full dips: BW x 12

notes about block notes:
- if it says "fastest" etc, that's: "fastest within the block". if it says PR etc, that's all time. No PR's in this block, other than no-watch PR's which would be 1km/800m.

2018/10/05:
- AM: (concrete): 400m @ 1:09
- PM: (track): 800m @ 2:22.3, 200m @ 29.7
- block notes: fastest 200m

2018/10/02:
- AM: (grass): 400m @ 1:10
- PM: (track): 1000m @ 2:58, 200m @ 29.9
- block notes: fastest 1km

2018/09/30:
- AM: (grass): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
- PM: (grass): {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- block notes: longest "hold" (1.15 mi @ 5:07 min/mi)

2018/09/27:
- AM: (grass): 400m @ 1:14
- PM: (track): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}, 200m @ 29.9

2018/09/25:
- AM: (grass): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}
- PM: (grass): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm}
- block notes: fastest "hold" (550m @ 1:29 (4:23 min/mi)}

2018/09/22:
- AM: (5k race): initial 1km @ 3:17
- PM: (grass): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED}
- ^^ km @ 3:02
- block notes: fastest 1km in race

2018/09/19:
- AM: (grass): 3 x ~450m @ 4:5X pace w/ short rest
- PM: (grass): {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

2018/09/17:
- AM: (grass): 4 x 400m @ 5:1x pace, short rest
- PM: (concrete): 1160m @ 3:50 (5:19 min/mi) (1km split @ 3:06)

2018/09/15:
- AM: (concrete): 8 x 80m @ 4:3X-5:0X pace
- PM: (grass): 900m @ 2:51, 2 x 400m @ 4:5X min/mi

2018/09/06:
- AM: (concrete): 1050m @ 3:13 (5:01 min/mi) / 1km @ 3:06 (5:00 min/mi)
- PM: (concrete): 800m @ 2:21.9 (4:42 min/mi)
- block notes: fastest 800m

2018/09/04:
- AM: (concrete): 800m @ 2:27.5 (4:55 min/mi)
- PM: (concrete): 1050m @ 3:15 (5:00 min/mi) / 1km @ 3:06 (5:00 min/mi)

2018/09/01:
- AM: (road): 06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- PM: (grass): 20 x ~150m, 4:1X-4:5X min/mi






was going to post that to IG but, character limit. ;f

?taken-by=andrewdarqui

some additional info I put in there:

Might do some training recap posts occasionally. Here's one for the last month. Spent the last month getting back to my bread & butter: "speed" work. it's a quick recap of this small "speed block" i've been on. I'm back in sub3 1km / sub5 mile shape, so that's good. I'd like to crush my PR's within the next 2 months: current PRs = 200 (28), 400 (61), 800 (2:17), 1km (2:53), 1 mile (4:49), and 2 mile (11:03 hah). For this block of training, I removed the pacing/distance/etc data screens on my watch. I only have the "clock" on there. So every session i did, had zero pace feedback, which was intentional: trying to get all of that "garbage" out of my head. I very much enjoy running by feel. I also enjoy running hard, frequently: 12 speed days @ 24 total, 2x/day on speed days.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8410 on: October 06, 2018, 03:40:48 pm »
+1
Going to edit this post during the block:

Maybe run it until early Nov.

:ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf:




block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/10/06 to ?

block goals:
- 1km PR: < 2:53
- mile: 4:5X
- 1.5 mi @ 5:1X
- 400m @ <= 64s
- race mile split: 5:0x


fastest efforts:
- top/speed: 17.0 (PM), 17.9 (PM), 16.1 (PM), 15.9 (PM)
- 200m: 30.0 (PM), 29.95 (PM), 30.1 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (grass, PM, :personal-record:), 2:15 (grass, AM, :personal-record:)
- 1km: 3:14 (race, AM), 3:17 (AM) / 3:06 (PM), 3:11 (PM), 3:06 (race, AM), 2:57 (grass, AM, :personal-record:), 2:49 (PM, :personal-record:), 3:03 (grass, mile, AM), 3:05 (grass, mile, PM), 2:57 (grass, PM), 2:49 (grass, AM, :personal-record:), 2:58 (track, PM), 3:00 (grass, mile, PM), 3:09 (race, AM), 2:58 (grass, AM), 2:59 (grass, mile, PM), 2:58 (grass, AM), 2:50 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (grass, AM, :personal-record:), 4:56 (grass, PM, :personal-record:), 4:57 (grass, PM), 4:58 (grass, PM), 5:08 (grass, AM), 4:47 (grass, PM, :personal-record), 5:13.97 (race, PM, :personal-record:), 5:15 + 5:21 (2 mile, grass, PM), 5:01 (grass, AM), 4:50 (grass, PM), 5:00 (grass, PM)
- 2 mile: 10:36 (5:15 + 5:21, grass, PM, :personal-record:)
- longest hold: 0.70 mi @ 4:35 min/mi

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi), 3:09 (5:05 min/mi), 3:20
- mile: 5:21, 5:17, 5:13.97, 5:30
- 1km/mi differential: +7, +11, +8, +10
 
2018/10/07:
- AM: (road): 5k race: wreckage, but: 1km @ 03:14 (5:12 min/mi), 1 mi @ 5:21, 3k @ 10:28 (5:37 min/mi)
- PM: light light @ 2 hours (~12 mi)

2018/10/10:
- AM: (road): ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17
- PM: (track): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}

2018/10/11:
- AM: (road): ~370m @ 1:05 (4:35 min/mi)
- PM: (road): ~1142m @ 3:40.2 (5:09 min/mi), 1km split=3:11 (5:08 min/mi)

2018/10/13:
- AM: (road, race): 1km @ 3:06 (5:00 min/mi), inside of 1 mi @ 5:17
- PM: (grass): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph}

2018/10/15:
- AM: (grass): 1km @ 2:57 (4:45 min/mi) :personal-record:, inside of ~1150m @ 3:23 (4:47 min/mi)
- PM: (track): 200m @ 29.95

2018/10/16: (grass):
- PM: (grass): 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph :personal-record:
- ^800m split: 2:16 (-1s) // 13.17+ mph :personal-record:

2018/10/17:
- AM: (grass): 4:58 mile
- PM: (grass): 4:56 mile
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick) :personal-record:
- second sub5 of the day and fastest grass mile: 4:56 (no kick) :personal-record:
- 2 x sub5 mile in one day :personal-record:
- 3 x days in a row sub3 1km or sub5 mile :personal-record:

2018/10/18:
- PM: (grass): ~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi

2018/10/20:
- AM: (race): whatever
- PM: (grass): 4:57 mile

2018/10/21:
- PM: (grass): 4:58 mile

2018/10/23:
- AM: (grass): 2:49 1k  :personal-record:, 800m split @ 2:15 (-1s) :personal-record:
- PM: (track): 2:58 1k

2018/10/25:
- AM: (grass): 5:08 mile
- PM: (grass): 4:47 mile :personal-record:, 1km split = 3:00

2018/10/27:
- AM: (race): 5:13.97 mile (5k mile split race PR) :personal-record:

2018/10/28:
- AM: (grass): 2:58 1km
- PM: (grass):
- 2 mile: 10:36 / 5:18 min/mi (-27s) :personal-record:
- 3000m: 9:54 (-26s) :personal-record:
- 2 mile: first time under 11 min (previous best = 11:03) :personal-record:
- 3k: first time under 10 min (previous best = 10:24) :personal-record:

2018/10/30:
- AM: (grass): 5:01 mile
- PM: (grass): 4:50 mile w/ 1km split = 2:59 :personal-record:

2018/11/01:
- AM: (grass): {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi}
- PM: (grass): 0.70 mi @ 4:35 min/mi (1km split = 2:50)

2018/11/03:
- AM: (race): 5k (first mile = 5:30, 1km = 3:20)

2018/11/07:
- PM: (grass): 5:00 mile

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8411 on: October 06, 2018, 10:38:38 pm »
0
light day. pre-race day.

race strategy: hard as fu*k until the turn around point (1.55 miles). then see what's going on.

I won this 5k two years in a row.. it's actually the first 5k I ever won. i'd like to win it for a 3rd year, but you never know.



10/06/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves "tight" (some "spikes" light tightness/strain), right stomach/abdomen alot better (hope it's fine tomorrow, still feels more digestive than muscle)
aches upon getting out of bed = none
calves painful to touch/massage = right
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = kinda tight
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 7.5
wakeup = 07:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
ate really light, had 2 x beet juice (re-upped today), tons of bananas, lots of rxbars, one double chicken pita wrap from charhut
weak nutrition logging because it's late and i need to sleep :/
some deep tissue massage on my right calf/soleus



09:20 AM: very light recovery (grass): 28 min :: so windy this week
- https://www.strava.com/activities/1887619654



08:45 PM: very light recovery (grass): 35 min
- https://www.strava.com/activities/1888772623

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8412 on: October 06, 2018, 10:40:08 pm »
0
the lower mileage + more speed work has me "looking" alot stronger. very noticeable - compared to high mileage.

kinda starting to look more "dunkish" again .. or at least way more so than when I was up near 100 miles a wk etc. legs (thighs) are nowhere near dunk physique but, definitely thickening up more since the start of this month.

feel much more powerful and overall better. must keep feeding my body what it wants, speed.

feel slightly less conditioned in a "long duration sense", but, that's a deceptive feeling.. running 7:XX for hours seems like better conditioning, but if it doesn't translate to 1 mile or 5k speed, then it's potentially useless. I personally judge my fitness around my mile time: the faster that is, the better condition i'm in. that's my engine. and that's improving again so, good stuff.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8413 on: October 07, 2018, 11:05:41 am »
0
got "screwed" in another race. oh well. sucks.



Quote
just being real, going from 1st OA to 2nd OA without getting passed, is such a shit feeling. third time it's happened to me, 2nd time at this race. it sinks in during the announcements heh. i guess if you're really competitve, stuff like this feels worse. i've got no problems losing straight up. my eye sight sucks when i race. if youre in the lead by "alot", you can feel pretty lost out there. it's an interesting feeling. ffs tho, races need someone at a turn around, especially when it's a multi distance race (5k/5 miler in this case)... would be nice if race orgs didn't drop the ball with this stuff, it's pretty simple to get right.
.
the winner ran 17.45, and i was probably ~30s ahead.... fml. without the wreckage, probably would have been a 5k PR for me.
.
whatever. rare rant over.
.
oh ya, i got "beat" by a girl (#fau #ncaa).. she fast af. #goowls. #owlpride. #fmlx2. #runlikeagirl.

the woman who ended up getting 1st OA: (light blue). That's the race I went to.. think she got 2nd. She's no joke..

?taken-by=madlenk_

anyway at the end, I just congratulated her.. didn't mention that to her or anything. she probably had no idea.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29676
  • who run it.
  • Respect: +7039
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8414 on: October 07, 2018, 11:22:39 am »
0
that 3000m is good (5:37 min/mi pace). I basically run 1.6x hard.. then kind of just said F it after the debacle. I kinda jogged it out :/ 6:2X-6:3X pace for alot of that second half.. was just annoyed and didn't feel like digging insanely deep to try and catch back up. As soon as I turned around, I was 200m+ back, maybe even closer to 300m. Catching up would have been very rough, and I have races the next 3 weekends.

so even with a ~1.4 mi "jog", still ended up with 18:07 estimated 5k according to endomondo.

bleh.







damn.. 12 minute test & 3k are solid.. and those were partly "broken".

1km, 1 mile, and 1.5 mi (whatever that was), was solid. I was ~8:22 or so on the clock which was apparently at the turn around point (which I didn't know/realize), so that would be 8:2X @ 1.55.




edit: imported all of my stuff in to smash run.. i like this feature they have, where I can highlight a block of running & find out the distance/pace:



5:17 through 0.9
5:27 through 1.3
5:30 through 1.4
5:32 through 1.5

last 1.7 miles basically shutting it down, evenly paced jog.



6:07 last 1.7 miles