Author Topic: ADARQ's journal  (Read 570397 times)

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adarqui

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Re: ADARQ's journal
« Reply #8445 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 #8446 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 #8447 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

handstand + backflip + flag

adarqui

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Re: ADARQ's journal
« Reply #8448 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 #8449 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 #8450 on: October 20, 2018, 06:37:33 pm »
0
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 #8451 on: October 20, 2018, 06:47:14 pm »
0
fu*k. leggo.

adarqui

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Re: ADARQ's journal
« Reply #8452 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.

adarqui

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Re: ADARQ's journal
« Reply #8453 on: October 21, 2018, 12:42:48 pm »
+1
just ordered some vic3's (nike zoom victory 3):



found some cheap ones on ebay. def need a "variety" of spikes. running in the same spikes every time could become a problem, so need another pair or two to mix it up.

if I like these, I might get the red variation. that kenya red son.

adarqui

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Re: ADARQ's journal
« Reply #8454 on: October 21, 2018, 04:22:44 pm »
+1
one of the local event organizers tagged me in this, parkland dash from a few weeks ago.


adarqui

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Re: ADARQ's journal
« Reply #8455 on: October 21, 2018, 11:02:44 pm »
0
mod speed day.

tmw = rest!

10/21/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 5 (sub3) = 13 of 50, 37 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good. lots of orange juice/bananas. some beet juice. a 1/2 lb burger. more bananas. celebrated with some chocolate almonds (bad idea).



workout: 08:00 PM: mod speed (4:58 mile) + light long run (1.5 hr total) ::: (grass, crazy windy - made the mile much tougher)
- https://www.strava.com/activities/1919971406/overview
- https://www.endomondo.com/users/26420622/workouts/1218468158
- https://connect.garmin.com/modern/activity/3107332385
- mile: 4:58
- 1km split: 3:05 (4:58)

4th <= 4:59 mile of the week. nice.

wind was really rough. before starting it i was like.. how am i going to do this - lol. but got it done.

tmw = rest.





my HR was great through the first half of that mile, then it blew up (if accurate).

2nd half of that mile was def tougher. ended up being brutal towards the end.

getting better at sticking it out tho.



4th sub5 this week!  :ibrunning: :ibrunning: :ibrunning:

thinking about hitting an easy 1k tuesday morning, and a HARD 1k+ on tuesday evening.

adarqui

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Re: ADARQ's journal
« Reply #8456 on: October 21, 2018, 11:07:47 pm »
0
that officially ends the best week of running i've ever had.

seriously, nothing has ever come close to that, in the ~3 years i've been focusing on running.

2016: sub5 mile (0), sub3 1k (0).
2017: sub5 mile (1), sub3 1k (1).
2018: sub5 mile [8], sub3 1k (5) ... so far.
2018 week 42: sub5 mile (4), sub3 1k (3). <-- just one week of the year.. lmao.

it will be a while before that happens again. I mean, I might be able to keep hitting <= 4:59 miles & <= 2:59 k's, but the way this happened, just an unexpected onslaught of solid efforts at my goal paces, all week long.... going to be a while before something matches that, I imagine. Maybe winning a bunch of huge races in the same week could come close, with big PR's. dno. hah.

adarqui

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Re: ADARQ's journal
« Reply #8457 on: October 21, 2018, 11:21:53 pm »
+1
i've been editing this block (#2), like i did the other one (#1). I put the links in my signature.

this has really turned out pretty nuts..

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

^^

I might try to close out that race mile 5:0X on Saturday. Found a race nearby, might just go for a 4:5X first mile. 1.5 @ 5:1X is the only thing that's "not exciting me" :D need to figure that one out, or just suck it up.

400m I could potentially try to hit tuesday.

jajaja.



next block going to be a bit harder, need to extend out that 4:5X for more than a mile.. 1.25 on the radar once this block is done. :D

loving this block goal oriented training, making things much more fun. lots of short term goals to try and relentlessly tackle. block doesn't end, until you get it done.

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)
- 200m: 30.0 (PM), 29.95 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (PM)
- 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), 3:03 (mile, AM), 3:05 (mile, PM), 2:57 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (AM, grass :personal-record:), 4:56 (PM, grass :personal-record:), 4:57 (grass, PM), 4:58 (grass, PM)

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi)
- mile: 5:21, 5:17
- 1km/mi differential: +7, +11
 
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

adarqui

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Re: ADARQ's journal
« Reply #8458 on: October 23, 2018, 11:18:15 am »
0
yesterday:

rest!

10/22/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 5 (sub3) = 13 of 50, 37 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good. lots of orange juice/bananas. some beet juice.
- had another 1/2 lb burger, this time at zinburger. also a crazy salty "salted caramel" milkshake.. was surprisingly good, for how salty it was.
- more bananas. celebrated with some chocolate almonds (bad idea).

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Re: ADARQ's journal
« Reply #8459 on: October 23, 2018, 11:19:20 am »
+4
hard speed!

placeholder: boom! another 1k (2:49) & 800m (2:15) lifetime PR. :personal-record: :personal-record: :personal-record:

10/23/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 7 (sub3) = 15 of 50, 35 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
TODO:

boom.

boom.

boom.

 :ibrunning:






08:00 AM: workout: wtf at the first half of this 1km (PR)? 1km @ 2:49 (4:34 min/mi, 13.23 mph, PR!), first 800m = 2:15 (PR!) ::: hard speed (grass, spikes)
- https://www.strava.com/activities/1922554633
- https://www.endomondo.com/users/26420622/workouts/1219146624
- https://connect.garmin.com/modern/activity/3110472039
- 1km PR: 2:49 (faster than last 2:49, 4:34 min/mi vs 4:35 min/mi) :personal-record:
- 800m PR: 2:15 (-1s) :personal-record:

wanted to hit the first half alot harder, definitely did that.

this 1km was easier than my previous 2:49.

HR was solid! definitely a little cooler out today, which is great. First cool day in a loooong time. moar plz, thnx.












workout: 06:30 PM:mod speed (track, spikes): {1km @ 2:58 / 4:46 min/mi, 0.63 mi @ 3:00} + {200m @ 30.1}
- https://www.strava.com/activities/1923702827
- https://www.endomondo.com/users/26420622/workouts/1219365953
- https://connect.garmin.com/modern/activity/3111792770
- 1km: 2:58
- 200m: 30.1