Author Topic: ADARQ's journal  (Read 884189 times)

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adarqui

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Re: ADARQ's journal
« Reply #8415 on: October 17, 2018, 10:00:26 am »
+4
another placeholder.

ez work. holy shit.

5 x sub5 + 4 x sub3 = 9 of 50, 41 to go.
6 x sub5 + 4 x sub3 = 10 of 50, 40 to go.

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:




first ever grass sub5 mile! 4:58  :personal-record:

08:30 AM: workout: FIRST sub5 mile on grass! 4:58.9 ::: mod speed (grass, spikes, feel great) -> ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:03 (4:55 min/mi)

- https://www.strava.com/activities/1910325460

Quote
up until this week, i hadn't ever gone sub3 for 1km or sub5 for 1mile on grass.. I came up short every time. Now, I achieved both easily.

imho, it's really because of the mindset shift. I've committed mentally to focusing on my mile "for the rest of my life" -> no more letting my mile get "slow", EVER. if i'm not dropping a solid mile or 1km in a week, that's now considered a deload/rest week. and since I don't rest much, it means I need to hit these kind of numbers AT LEAST ONCE (preferrably more) a week when i'm training hard.

just got so pissed a month or so back when I realized I once again neglected my HORSEPOWER. never again. it's what I love to do anyway.. but it's also scary. so it's an interesting relationship.

obviously need to be careful & stay healthy, but that's with anything. lots of slow long distance can wreck you as well. got to be smart about it.

\o/

https://www.endomondo.com/users/26420622/workouts/1216152652

https://connect.garmin.com/modern/activity/3096108394











ig:





my posts are becoming image floods. lmao.

so sloppy :D







evening:

08:30 PM: workout: another sub5: 4:56 (no kick, lol, grass-mile-PR) // first ever 2 x sub5's in one day :D ::: moderate speed (grass, spikes, a little dead)
- grass mile PR: 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:

- https://www.strava.com/activities/1911563747
- https://www.endomondo.com/users/26420622/workouts/1216446525
- https://connect.garmin.com/modern/activity/3097526873

even tho I was a little more dead, this was actually on avg faster (throughout the whole effort). ALSO, at a LOWER cadence (which is good). I mean eventually I need to be hitting these paces at < 190 SPM, not high 190's/200's etc. good run.

might try to PR my mile tomorrow evening if i'm feeling good. no morning session etc, just eat good and see how I feel in the evening.

if I feel good, should be able to PR my mile.

pc :D













this is nuts.

dunk life.

LBSS

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Re: ADARQ's journal
« Reply #8416 on: October 17, 2018, 11:23:11 am »
+2
 :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #8417 on: October 17, 2018, 11:40:42 pm »
0
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

ikr.. crazy.

just edited it: did another sub5 (4:56) tonight. teh fu*k?

 :ninja: :ninja: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8418 on: October 17, 2018, 11:41:07 pm »
+1
IM OUT HERE CATCHING LOBS.

LBSS

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Re: ADARQ's journal
« Reply #8419 on: October 18, 2018, 12:52:09 am »
+1
IM OUT HERE CATCHING LOBS.

literally, or you're just hyped like that?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #8420 on: October 18, 2018, 01:11:30 am »
+2
IM OUT HERE CATCHING LOBS.

literally, or you're just hyped like that?

hyped like that. :ninja:

just been embracing my dunk mindset/history for the last 1.5 months, and applying it to running .. and it's really paying off.

this has easily been my most successful "running week" ever, and it's only 3 days in to the week .. still have thurs evening (mile PR attempt maybe?), saturday 5k (2 mile PR attempt maybe?), saturday evening (800m PR attempt maybe?).

.. :ninja: :ninja: :ninja: :ibrunning:

also, i'm still awake because i'm hopped up on adrenaline (not a good thing tho). same thing happened last night. couldn't sleep until probably 3 AM.

same thing used to happen when I was dunking..

i've channeled that same mentality with running now, and I feel similar. ie, my outlook on running has completely changed. now it's about landing hard dunks as often as possible -> running solid 1km/1 mile or even 200-800m etc. throw the lob, go get it -> start off at hard pace, go get it. back off/rest etc as needed.

but I just don't remember going out to the court to do layups.. :ninja: every time I went to the court, it was to hurt a rim: what could today bring? get the cam out, throw the highest lobs, try to smash them.. crap day, oh well. great day? youtube videos.

likewise, every time I go to a track/field, it should be to throw down (unless it's recovery/rest stuff, that's diff, i'm referring to training sessions).

i've deprogrammed myself: no running sessions that consist of layups.

q: "hey what are you going to do today at the track?"
a: "a few layups"
a: "try to torch the shit"

no disrespect to layups of course! :D :derp:

oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!

pc!!

adarqui

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Re: ADARQ's journal
« Reply #8421 on: October 19, 2018, 12:22:58 am »
+2
this week i've been eating so many veggies (stir fry). really doing me good. feel great.

10/18/2018

6 x sub5 + 5 x sub3 = 10 of 50, 39 to go.


08:30 PM: workout: "safe" speed (grass, spikes): {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}
was going to go for a mile PR but, played it safe. felt really good.

- https://www.strava.com/activities/1913519333
- https://www.endomondo.com/users/26420622/workouts/1216964587
- https://connect.garmin.com/modern/activity/3099817190

- {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}

played it safe. left ankle/achilles a little achy, so stopped it at 0.73 mi (basically 1200m).

def in 4:4X mile shape that's for sure.. 4:3X not seeming so far anymore .. or as difficult. it's kinda nuts.

my cadence is getting lower too.. for the speed.. great sign. ~200 for 4:4X today.. 19X for 4:5X last night.

once I can get 4:3X @ 185ish, i'll be a monster. ;d that would mean elite-ish power per stride, at sustainable effort.










so tired right now.. should be asleep. :(

gn!

adarqui

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Re: ADARQ's journal
« Reply #8422 on: October 19, 2018, 11:07:37 am »
0
There's a battle between sub5 mile & sub3 1km brewing. It's kind of fun. I think in 2019, i'll add some other militaries to the battle (sub26 200m, sub60 400m, sub2:10 800m), then let them hash it out. :smiley: I'll also have to adjust the mile/1k standards as well (sub4:45 mile, sub2:50 1k).

current 2018 battle:

6 x sub5 (mile) vs 5 x sub3 (1km)


2019 battle sounds epic:

{<4:45-mile} vs {<2:50-1k} vs {<2:10-800m} vs {<60-400m} vs {<26-200m}

:smiley:

\o/

adarqui

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Re: ADARQ's journal
« Reply #8423 on: October 20, 2018, 03:26:53 pm »
+1
MASSIVE PR 5k TODAY!!

https://my3.raceresult.com/110718/?lang=en#1_22DCB0



15:12!!!!!!!!!

 :trollface: :trollface: :trollface:

LBSS

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Re: ADARQ's journal
« Reply #8424 on: October 20, 2018, 05:12:03 pm »
+1
what? what? what? what? what?

 :wowthatwasnutswtf:


wait i just saw the troll faces. confused.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #8425 on: October 20, 2018, 05:27:24 pm »
0
what? what? what? what? what?

 :wowthatwasnutswtf:


wait i just saw the troll faces. confused.

another wrecked race in SFL.. :D

0.5 mi short, basically a 4k.

adarqui

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Re: ADARQ's journal
« Reply #8426 on: October 20, 2018, 05:30:26 pm »
0
10/19/2018

felt great, ate great (lots of bananas & veggies, also some grilled chicken)

except for my right big toe freaking out mid-day. bottom of right big toe feels so weird. just happened out of nowhere (walking around barefoot outside etc). this has happened several times, i don't get it.




10/20/2018

7 (sub5) + 5 (sub3) = 12 of 50, 38 to go!

race day!

felt really good but got like ~4 hours sleep. just a rough sleep.

felt really hot at the race .. absolutely drenched midway through.

big toe bugging.. so fu*king annoying. :raging: :raging: :raging:



diet:
- ate very clean
- tons of cauliflower 3 hours before my evening session
- 5 bananas + oj before bed



06:45 AM: warmup + race: Pumpkin Dash 5k (4k lol): 2nd OA
- https://my3.raceresult.com/110718/?lang=en#1_22DCB0
- https://www.strava.com/activities/1915968868
- https://www.endomondo.com/users/26420622/workouts/1217627781

haven't been having as much fun lately in 5k races.. just don't like 5:XX pace. i'm a weirdo.

I also didn't battle for #1 once the guy passed me at ~2 miles. that's not good though. I mean I was "jogging" at that point.

i'm kinda tired of the heat too lately.

definitely didn't push myself much at all in this race, which could be annoying or not.. i mean, in the first mile, all I could think about was "slow down, ok stay here". just *yawn* worthy.

i get into this jog mode and I don't snap out of it.

i dno.

anyway.. dude ran smart. he tried hanging with me first ~half of the first mile but he backed off bigtime, had ~20s+ or so on him probably around 1.5 mi .. he started closing then though as I slowed, and caught me, then passed me.

he was doing all of these sprint drills prior to the race.. in my head i was lol'n because i knew that he'd get toasted in the first mile, even though it wasn't anything too fast. but he had good endurance/strength and ran smart, props.

i guess deep down i was hoping he'd just break, so i could just jog it out and relax while running near the beach. was quite scenic fwiw.







short course - they probably set it up wrong. easy/safe first mile, started slowing down, got passed around mile 2. was on pace for ~17:5X-ish. HR way too high, felt hot.

need to take a nap asap. sleep sucked last night.

plan to hit it hard tonight.





08:30 PM: workout: beat up, but got a 4:57 (3rd sub5 this week) :: mod speed (grass, spikes, pitch dark): {4:57 mi, 1km split = 3:04}
- https://www.strava.com/activities/1917424662
- https://www.endomondo.com/users/26420622/workouts/1217888187
- https://connect.garmin.com/modern/activity/3104389640
- mile: 4:57
- pretty evenly paced.. solid.

felt great warming up but, started feeling it when I started tackling the mile, turned out to be pretty rough. got it done though.






adarqui

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Re: ADARQ's journal
« Reply #8427 on: October 20, 2018, 06:37:33 pm »
+1
i really need to extend my 4:5X out to 2 miles.

if i do that, i could win *nearly* every 5k race in the tri-county area by doing a hard 2 miles and 1.1 mile cooldown (if I want to just relax and enjoy some of the event).

~10 for 2: wanting to relax
- 3rd mile = 6:00 jog -> 16:XX(mid+) 5k

~10 for 2: feeling great/wanting to crush people/having to really battle some fast folks
- 3rd mile = 5:XX dead -> 15:XX(high)-16:XX(low)

That may sound a bit odd too, relaxing in races, but tbh, i'd rather jog a portion of these 5k+ races. I've never wanted to jog a portion of a mile... I've jogged portions of 5k races tons of times. It does feel kind of good enjoying your lead too tho, and knowing you're safe.

It's crazy seeing all of this come together -> me realizing i'm legitimately miler-as-fu*k.



I guess sub10 for 2 is really difficult though for me, considering I haven't broken 11 minutes for 2 miles yet. That's one of the biggest indicators that I suck at 2+ miles. I think i'm good through 1.5ish.. I definitely need to get to 1.5 first (obviously).

2 miles under 11 has been the hardest PR for me to obtain: No matter what shape i'm in, I just fade. I almost got it in one race, at mile 2&3 (negative split style) but I was so amp'd to crush some dudes who came out there specifically to beat me, so my motivation factor was uniquely high. Even then, it still fell short (I think it was 11:03?).

I guess, when I eventually figure out how to get 2 under 10, i'll probably have addressed an enormous weakness in my running.

I feel like I can get to a 4:3X mile before I can get to sub11 for 2, I mean wtf? That makes almost no sense. lol.

and when I say feel, I also mean it literally. it's crazy how much power I feel when i'm running <= 1 mile, versus 2+ miles. It's like everything changes.

I know several guys who go sub11 for 2 and i'd completely crush them in 1 mile or less, like not even close.. and they'd crush me in 2 mile.. but we're not so far off on 5k. wtf?

it's like I have this "hitch" in my energy systems........... where things shift.

which is basically what it feels like when i'm running hard.. i mean, in my data today, I went from ~5:45 min/mi to ~6+ min/mi out of nowhere, and I wasn't even looking at my watch. I also didn't notice any elevation (there was some coming up not too soon after that).

this is like a mile in (part of that is due to my mile training I guess):





that's nuts..

that's what it feels like in 5k races though. I may go out solid for ~1-1.5 mile, then BOOM, my pace drops so crazy, even if I don't feel that wrecked. I end up feeling more wrecked "psychologically" at this point, knowing now I have to work alot harder to hit the same pace, which seemed so much easier just a few seconds ago.

 :derp: :ninja: :uhhhfacepalm: :ibrunning: :derp: :uhcomeon:

adarqui

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Re: ADARQ's journal
« Reply #8428 on: October 20, 2018, 06:47:14 pm »
0
fu*k. leggo.

adarqui

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Re: ADARQ's journal
« Reply #8429 on: October 20, 2018, 07:10:10 pm »
0
Turning this into: Race Strategies
- Going to map some of this out for mile & 5k
- Fairly interesting.. different methods to achieve various end results


mile:
- going with mile = 1600m

mile @ 5:00
- even-splits: 75 x 4
- half: 2:30

mile @ 4:5X
- even-splits: 72.5-74.9 x 4
- half: 2:25-2:29

mile @ 4:4X
- even-splits: 70-72.4 x 4
- half: 2:20-2:24
 
mile @ 4:3X
- even-splits: 67-69.9 x 4
- half: 2:15-2:19

mile @ 4:2X
- even-splits: 65 - 66.9 x 4
- half: 2:10-2:14

fantasy land:

mile @ 4:1X
- even-splits: 62.5-64.9 x 4
- half: 2:05-2:09

mile @ 4:0X
- even-splits: 60-62.4 x 4
- half: 2:00-2:04


5k:

5k @ 17:XX
- aggressive-2-miles: 2 mi @ 11:00 (5:30 min/mi) + 3rd mile could be <= 6:20
- aggressive-2 miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:30 - 5:4??
- half: 1.55 @ 8:30-8:59
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 16:XX
- aggressive-2-miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be 5:45-5:55
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 6:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:20 - 5:27?
- half: 1.55 @ 8:00-8:29
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 15:XX
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 05:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 5:55
- even-splits: 4:50 - 5:08?
- half: 1.55 @ 7:30-7:59
- big-first-half:
- big-negative:
- huge-first-mile:

fantasy land:

5k @ 14:XX
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 4:55
- even-splits: 4:30 - 4:47?
- half: 1.55 @ 7:00-7:29
- big-first-half:
- big-negative:
- huge-first-mile:



j-daniels vdot:
- https://runsmartproject.com/calculator/

miles:
- 5:05 -> 3k (10:04), 2mi (10:52), 5k (17:26), half (1:20:00), full (2:47:11)
- 5:00 -> 3k (09:55), 2mi (10:42), 5k (17:11), half (1:18:49), full (2:44:46)
- 4:55 -> 3k (09:45), 2mi (10:32), 5k (16:55), half (1:17:34), full (2:42:12)
- 4:50 -> 3k (09:35), 2mi (10:20), 5k (16:36), half (1:16:09), full (2:39:16)
- 4:45 -> 3k (09:26), 2mi (10:11), 5k (16:21), half (1:14:59), full (2:36:53)
- 4:40 -> 3k (09:15), 2mi (10:00), 5k (16:04), half (1:13:40), full (2:34:09)
- 4:35 -> 3k (09:05), 2mi (09:48), 5k (15:46), half (1:12:17), full (2:31:19)
- 4:30 -> 3k (08:56), 2mi (09:38), 5k (15:30), half (1:11:04), full (2:28:47)
- 4:25 -> 3k (08:46), 2mi (09:28), 5k (15:14), half (1:09:48), full (2:26.09)
- 4:20 -> 3k (08:35), 2mi (09:16), 5k (14:56), half (1:08:24), full (2:23:16)
- 4:15 -> 3k (08:26), 2mi (09:06), 5k (14:40), half (1:07:09), full (2:20:41)
- 4:10 -> 3k (08:16), 2mi (08:56), 5k (14:23), half (1:05:53), full (2:18:01)
- 4:05 -> 3k (08:05), 2mi (08:44), 5k (14:05), half (1:04:30), full (2:15:09)
- 4:00 -> 3k (07:56), 2mi (08:34), 5k (13:49), half (1:03:16), full (2:12:34)
- 3:55 -> 3k (07:46), 2mi (08:24), 5k (13:32), half (1:02:01), full (2:09:56)
- 3:50 -> 3k (07:35), 2mi (08:12), 5k (13:13), half (1:00:33), full (2:06:53)
- 3:45 -> 3k (07:26), 2mi (08:02), 5k (12:58), half (59:21), full (2:04:22)

^^ those numbers are interesting. as the mile gets faster (<= 4:20 I imagine), the associated times don't match up as well. I think because you get people who just become so "specialized" at those longer distances, that they don't need as much raw horsepower.



might edit this later. did that off the top of my head so, didn't double check anything. could be way off.

ehehe.