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adarqui

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Re: ADARQ's journal
« Reply #8385 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

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Re: ADARQ's journal
« Reply #8386 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

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Re: ADARQ's journal
« Reply #8387 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

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Re: ADARQ's journal
« Reply #8388 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

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Re: ADARQ's journal
« Reply #8389 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.

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Re: ADARQ's journal
« Reply #8390 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.

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Re: ADARQ's journal
« Reply #8391 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

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Re: ADARQ's journal
« Reply #8392 on: October 07, 2018, 12:32:52 pm »
+1
fuck my god damn life. LMFAO.

so painful. LMFAO.

that's some solid form tho.

Quote
The starting signal was fired at 7 o'clock. As usual, I just ran and looked like I was on it.

The first 2 km were great, I had someone in front of me where I could hold myself.

Unfortunately, he made the 5 mile lap and I was alone.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging:

(google translated from german)

?tagged=parklanddash




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Re: ADARQ's journal
« Reply #8393 on: October 07, 2018, 07:11:44 pm »
+2
race day! long run day!

24/32 top 3 finishes in 2018!





10/07/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves slightly tight
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 = slightly 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: 6
wakeup = 05:30 AM

top3 finishes:
2018: 24/32 (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:
05:40 AM: food: orange juice, rxbar, water
07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
07:45 PM: workout: light long run (grass, no watch, pitch dark): 2 hours
10;00 PM: food: brie and crackers
didn't log all of my food. eh.



07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
- https://www.strava.com/athletes/15557254
- 2nd OA @ 18:34
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=245

FAU (d1 ncaa) woman ends up winning it with 17:45, damn she's fast.

i had a ~200m lead on her apparently, according to the guy on the bike. he starts yelling at me to turn, i figure it out, and now im like 200m behind her.. lmao. wreckage. today could have been a little better lmao.

it's a 5k AND 5 miler.

5:37 pace avg at 3k.. bleh.

5.22 first mile.

5.11 pace for first 1km.

shut it down @ ~1.7 mi. lead was too much to get back, considering I have 3 more races this month - would have been brutal to *try* and get it back.

all good whatever.

3rd straight year winning* it. asterick fml.

edit: i admit, it was painful listening to the announcements....... lmao fu*k.




07:40 PM: light long run (grass, no watch, pitch dark): 2 hours
- https://www.strava.com/activities/1891217807





reposting some of this so i can have it in one post:

Quote
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



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.

fuck my god damn life. LMFAO.

so painful. LMFAO.

that's some solid form tho.

Quote
The starting signal was fired at 7 o'clock. As usual, I just ran and looked like I was on it.

The first 2 km were great, I had someone in front of me where I could hold myself.

Unfortunately, he made the 5 mile lap and I was alone.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging:

(google translated from german)

?tagged=parklanddash





adarqui

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Re: ADARQ's journal
« Reply #8394 on: October 10, 2018, 11:16:53 pm »
0
^^ still annoyed at that stupid shit.



took 2 rest days. soleus been annoying lately. it becomes more annoying when *I* get annoyed of it.

i also ate fairly "crappy", healthy/clean but not *enough* food. kinda felt it today I think.

2 short logs of the last 2 days:

10/08/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 8 (shoulder bugging)

some soleus massage (manual), painful as fuck.



10/09/2018

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

soleus SMFR using my "iron duck" (iron duck paperweight where I put my weight on it).
- been wanting to use this for a while but, just kept putting it off
- ~30 minutes
- this was crazy painful - but it worked some magic
- felt lumpy after that, like tissue was distorted, eek. heh.
- no pain the next day

so that's the weird thing.. sometimes i can get the "pain" in my soleus to disappear. it just feels tight, ie, if i stand in certain positions, i feel my right soleus (the painful one) but my left is fine - loose, no problem.

I still think driving is somewhat responsible. I'm basically performing a weak isometric for 30-45 minutes. I should start using cruise control.

adarqui

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Re: ADARQ's journal
« Reply #8395 on: October 10, 2018, 11:29:48 pm »
+2
speed day.

right soleus felt great after that deep tissue work with the iron duck. who knows, could just be a fluke.



10/10/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after morning run: quads a bit tight
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 = ok
hours sleep: 8
wakeup = 09:30 AM

top3 finishes:
2018: 24/32 (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:
09:30 AM: food: orange juice, water
10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
10:30 AM: food: beet juice, water
11:00 AM: food: dunkin donuts: small frozen coffee w/ whipped cream, donut, 4 x egg and cheese wraps, water
04:00 PM: food: protein bar, pistachios, water
07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
08:45 PM: food: zin burger: butterfinger milkshake w/ whipped cream, water
10:30 PM: food: orange juice, rxbar, water
11:30 PM: food: koia protein drink, water



10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
- https://www.strava.com/activities/1896134435
- ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17







07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
- https://www.strava.com/activities/1897272168
- ~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi
- ~820m @ 2:37.9 / 5:07 min/mi
- 400m @ 1:08.8 / 4:35 min/mi
- 200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph




Mutumbo000

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It's easier to keep up than it is to catch up...

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Re: ADARQ's journal
« Reply #8397 on: October 11, 2018, 10:13:08 am »
+1
you think you will ever have elite endurance?


adarqui

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Re: ADARQ's journal
« Reply #8399 on: October 11, 2018, 11:51:48 pm »
+1
you think you will ever have elite endurance?

age graded, yup without a doubt.

here's from my 2018 goal planner:

Quote
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

those are masters all american track standards for 35-39. i'm not really that far off from < 4:40 mile IMHO.

i have 3 more years to obtain those numbers. i feel like i could obtain all of them in 2019. might be able to knock off that mile achievement before 2018 is up. I mean i've done ~1100m @ 4:39 pace or whatever in May. I should be able to turn that in to a mile. Recently also hit ~600m @ 4:2X pace. so, I have the ability, just need to try and stay healthy, stay focused on improving my speed endurance, not get discouraged, not get "afraid" etc.

haven't even looked at 40+ numbers but, should be able to compete with some serious folks by then. I'd like to be competitive "nationally" at 40+.. ie, if they have some 40+ USATF races, i'd like to be a threat. I've seen 40+ USATF championship road mile race standings and 4:4X can get you 3rd place sometimes etc.. that's in a national championship. Def think I can get to that level.

i've dropped some good numbers in some serious heat/humidity as well. curious to see what happens in some "cold" races.

i've only gotten faster as i've gotten older (since getting in to running). ie, the last 3 years all of my stats have improved, including the short distances. So my power/speed isn't disappearing, it's improving. Good sign.

as far as "overall elite" goes, i'd definitely say no. Those numbers are batshit.

but with age grading, definitely.

I honestly think i'm capable of 4:3x mile and 15:XX 5k. My 1km-mile is way off from everything else.. and then i have some 200m speed. so i'm pretty much a real miler. solid 1k/mile, crap 3k+, crap <= 800, solid kick (200m-400m). lmao.

I don't think my 5k+ will ever "close the gap" with my mile.

My main goal is still: get my mile as fast as possible, which will make my 5k+ faster just because of the relative speed compared to my mile horse power.

really need that 4:3X max, 4:4X semi-frequently, 4:5X weekly (repeats, 2 mile, etc). I'm pretty close to 4:5X weekly. I was on it a few months ago, should have stayed on. I did like 4 sub5's in 1 month.

peace man!!