Author Topic: ADARQ's journal  (Read 694673 times)

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adarqui

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Re: ADARQ's journal
« Reply #8475 on: October 29, 2018, 10:00:41 pm »
+1
rest!

10/29/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 8 (sub3) = 17 of 50, 33 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- veggie stir fry for breakfast with orange chicken
- bananas/beet juice/rxbar for lunch
- cookies & cream milkshake with shipped cream around 7:30 PM, so damn good.
- turkey sandwich + 3 bananas + zak the baker sourdough + irish butter



i need to start gearing myself up for 1.25 mile runs @ sub5 pace.

i feel like i'm capable. i have to try hard to extend this 4:5X pace out, occasionally. 2 miles under 10 will be enormous. must keep working towards it.

i feel like 2 miles under 10 is a good precursor towards extending it out much further -> because if you can get 2 in 10, you know what you're doing now.

also need to get to bed earlier.. and train earlier.. :D

so tired of these lack of sleep/crap warmup races. i mean i come home after the race and crash for 4 hours and such. that's a bad sign. i don't crash after my morning sessions where I go even harder, but get enough sleep.

gn!

adarqui

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Re: ADARQ's journal
« Reply #8476 on: October 30, 2018, 09:51:20 pm »
0
whoa.. had no idea I PR'd anything tonight.. and it turns out, a MAJOR PR.

adarqui

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Re: ADARQ's journal
« Reply #8477 on: October 30, 2018, 10:54:52 pm »
+2
speed day!

10/30/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 9 (sub3) = 19 of 50, 31 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice/rxbar, water
- run
- bananas, beet juice, rxbar, water
- roasted/salted almonds, water
- turkey & cheese sandwich, water
- rxbar, orange juice, water
- run
- tons of bananas, orange juice
- cheese cubes, sourdough bread




08:00 AM: workout: mod speed: mile @ 5:01 ::: (grass, windy, stale, legs heavy)
- https://www.strava.com/activities/1935741935
- https://www.endomondo.com/users/26420622/workouts/1222097010
- https://connect.garmin.com/modern/activity/3126338734

let it slip in the middle. feel dead today. will probably feel better tonight, seems to be how it works. last time i pr'd my mile i ran a dead 5.09 in the morning, then 4.47 in the evening. who knows. 🤓








08:15 PM: workout: first ever sub3 1km AND sub5 mile in the same effort: {mile @ 4:51 + 1km split = 2:59} + {hammer drop ~320m @ 4:11 min/mi} :: awesome.
- https://www.strava.com/activities/1936887937
- https://www.endomondo.com/users/26420622/workouts/1222323164
- https://connect.garmin.com/modern/activity/3127664626
- FIRST EVER sub3 AND sub5 in the same effort :personal-record: :personal-record: :personal-record:

felt great. that was pretty tough tho.. started out very fast, held it for a bit, started to slip, smacked some sense back into me, finished strong.

also wanted to hit the gas hard, so finished with ~320m. really happy with it.. basically started at 4:20 pace then brought it down to 3:5X pace, which avg'd it out to 4:11 min/mi .. going sub4 pace at the end of an effort like that doesn't happen often. love it. need to do it more often.

pc!






adarqui

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Re: ADARQ's journal
« Reply #8478 on: October 31, 2018, 11:58:50 am »
+2
im enjoying putting these together lately.. ;d


adarqui

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Re: ADARQ's journal
« Reply #8479 on: October 31, 2018, 09:14:08 pm »
0
rest day.

halloween tonight, probably not smart to run. heh.

10/31/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 9 (sub3) = 19 of 50, 31 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- lots of orange juice, bananas, beet juice (2x), broccoli/cauliflower, some egg & cheese wraps earlier etc

adarqui

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Re: ADARQ's journal
« Reply #8480 on: November 01, 2018, 11:02:36 pm »
0
i run good when i eat lots of salt (ie from salted almonds, or tons of salt in my cauliflower/broccoli stir fry). lmao.

also, woke up earlier (6:30 AM!)

hard speed day!

29 more sub5's or sub3's to go before 2018 is over!!!

11/01/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice
- mod speed
- 1/2 chicken tender caesar wrap, plantain chips, rxbar
- black tea, entire bag of salted/roasted almonds (took a while to eat).
- lots of orange juice, bananas, beet juice (2x), chicken tender caesar wrap etc.
- banana, rxbar
- orange juice, rxbar
- hard speed
- orange juice, 1/2 chicken tender caesar wrap, 4 bananas



07:30 AM: workout: mod/dead speed: {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi} ::: (grass, dead/tired) -> need to stop being wrecked in the morning
- https://www.strava.com/activities/1939370729
- https://www.endomondo.com/users/26420622/workouts/1223010062
- https://connect.garmin.com/modern/activity/3130679532
- 1km @ 2:58
- max pace on the 52s effort: 4:15 min/mi

went to sleep earlier/woke up earlier. trying to drift my schedule back a bit.






workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) -> started this off at 4:2X pace! /// basically one more lap and i'll get my 4:3X mile
- https://www.strava.com/activities/1940521214
- https://www.endomondo.com/users/26420622/workouts/1223264685
- https://connect.garmin.com/modern/activity/3132070054
- 0.70 mi @ 3:09.8 (4:35 min/mi)
- 1km split = 2:50 (4:35 min/mi)

exciting.

solid effort. started out really fast.. lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i'm like come on breh man up.

the furthest i've held 4:3X that's for sure.

4:3X coming before 2018 is over. need to stay focused & stay healthy.

also need to do some of this in the mile races come December. we'll see!

peace!








adarqui

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Re: ADARQ's journal
« Reply #8481 on: November 02, 2018, 09:54:33 pm »
0
rest day.

oh btw. rolled my right ankle SO BAD, but I have (historically) strong ankles and I don't think anything happened. did it while going to throw out some pizza boxes after work, stepped in a ditch in the dark. probably helps that i wear thin soled 0drop shoes, less torque during a roll. lucked out.



11/02/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice + rxbar, big stir fry with cauliflower/broccoli/carrots/red chili pepper + beet juice, a bunch of pizza, cookies & cream milkshake w/ whipped cream, almonds + water


adarqui

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Re: ADARQ's journal
« Reply #8482 on: November 03, 2018, 02:25:12 pm »
+1
race day!

11/03/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 27/36 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- steak quesadilla, caramel frap + whipped cream



07:45 AM: warmup + race: Steps for SOS 5k: 2nd OA @ 17:58 official / 17.49 watch, started out way too fast by accident
- https://www.strava.com/activities/1943058848
- https://www.endomondo.com/users/26420622/workouts/1223946057
- https://connect.garmin.com/modern/activity/3135077342
- http://accuchiptiming.com/images/race_results/2018/Steps_for_SOS_age_group.htm
- 2nd OA @ 17:58 official / 17:49 watch
- started out way too fast, 4:5X/5:0X pace -> was honestly trying to go out conservatively (5:3X)

once i realized i started out too fast, had to dial it back, everything slowed down.

last year I did this race at like 18:52. hehe.









the h.s. kid who beat me (his dad is a h.s. XC coach):

http://fl.milesplit.com/athletes/pro/7569948/stats

4:45 mile, 10:32 2 mile, 16:58 5k, also did high jump (and basketball i think)? reminds me of myself.. lmfao!!







adarqui

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Re: ADARQ's journal
« Reply #8483 on: November 04, 2018, 12:55:41 pm »
+2
blow up day!

NY marathon lived up to the expectations on the men's side.. wow @ that finish by Desisa, incredible. That's what it looks like when someone wants it more than everyone else.

Keitany made a statement, happy for her.

11/04/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- sausage/egg/cheese on a bagel, double chocolate chip muffin, orange juice
- nap while watching NY marathon



07:00 AM: well that was a bad idea.. lmfao! Max HR PR @ 36 = 189 ::: small 5k race benefitting hurricane michael relief
- https://www.strava.com/activities/1945327311#kudos
- https://www.endomondo.com/users/26420622/workouts/1224482601
- https://connect.garmin.com/modern/activity/3137745499
- https://runsignup.com/Race/Results/67935/#resultSetId-136664
- 1st OA @ 20:41 hehe

bad ideas hurt, but they are fun.

plan was to jog for 2 miles then crack a hard third mile, train wreck. the 2 miles prior were at 7.xx, so not a jog. typically my warmup 2 miles before a hard mile is at 9.xx pace. so then the third mile came, wreckage, 5.40 hah.

crazy humid today, was rough.

now going to watch the NY marathon, while i eat this breakfast 🤓🇺🇸🇰🇪🏃👽












found this:







07:00 PM: workout: light long: 15 mi @ {8 road} + {6 grass} + {1 road}
- https://www.strava.com/activities/1946807166
- https://connect.garmin.com/modern/activity/3139545688

might start doing more of my light long run stuff on road surface, feel too good on grass, feel like i'm neglecting roads a bit too much lately.





highlighted the grass miles.

adarqui

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Re: ADARQ's journal
« Reply #8484 on: November 05, 2018, 10:02:37 am »
+2
btw going to get back into lifting in 2019.

miss my leg mass.

now that i'm focusing solely on a mile, i think it'll be easier/safer for me to implement my high rep squatting and such. still have theories i want to test. i pretty much know i can get fast without any lifting, even as I "get older". But i'd love to have more consistently beast power in first gear, need stronger muscles.

it also helps me stay leaner. i was much leaner when i was dunking -> more leg mass, less fat.

it also gives me more adrenaline. need more adrenaline.

i really want to start now but i won't, because it'll just make me crazy sore and derail me. ;d

 :ibsquatting: :ibrunning: :ibjumping:

adarqui

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Re: ADARQ's journal
« Reply #8485 on: November 06, 2018, 08:35:17 am »
0
yesterday:

rest day

body a bit achy & right calf especially achy after that slow 15 miler.. annoying. was feeling good with just speed workouts. i'll try to stay away from long/slow.

11/05/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- also had a top notch cheeseburger after work

adarqui

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Re: ADARQ's journal
« Reply #8486 on: November 06, 2018, 10:33:01 pm »
0
that long slow run wrecked my right soleus (just made it feel like it did prior to all of the speed work).

took another day off.

11/06/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- also had a double turkey/cheese sub from publix (half of a foot long, another half tmw)
- also had a top notch salad & soup

adarqui

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Re: ADARQ's journal
« Reply #8487 on: November 08, 2018, 12:23:03 am »
0
speed day.

felt GREAT after two days rest.. damn. roger bannister knew how to do it.

didn't punch the gas tho.

11/07/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 11 (sub3) = 22 of 50, 28 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good/light




8:50 PM: workout: mod speed after 2d rest (grass/spikes/pitch dark): {mile @ 5:00} + {6 x 400-420m, 4:5X-4:3X pace per effort}
- https://www.strava.com/activities/1952363127
- https://www.endomondo.com/users/26420622/workouts/1226249790
- https://connect.garmin.com/modern/activity/3146348722

felt great after two days rest. didn't punch the gas tho.

took 2 days off after that light long run on sunday, made me feel awful. body achy, soleus hurting etc. the small break helped me recover mostly.

196 SPM on that mile effort, nice! (lower than usual)

anyway, felt good tonight.

wanted to do many more quarter mile efforts but park was closed, not smart training there like that at night.

trying to gear myself up lately for some bigger workouts (stacking hard speed volume into one workout, ie multiple sub5's and/or sub3's etc).







gn!

adarqui

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Re: ADARQ's journal
« Reply #8488 on: November 08, 2018, 11:10:07 pm »
+1


lmfao.

adarqui

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Re: ADARQ's journal
« Reply #8489 on: November 08, 2018, 11:15:42 pm »
+1
just now on strava, saw a follow suggestion, one of the fast folks in SFL. checked his mile PR (4:30) which I assumed was at the M&W mile last December (my first mile race of 2017).

this is funny:

https://www.strava.com/activities/1299213887/overview

Quote

Mitchell and West Holiday Family Fun Mile
I was hoping to go under 4:30 for the mile after running the 5k but really wasn't sure how much I had left. I felt okish at the gun and went out in the front off the pack. Ethan and another guy pulled ahead a little and at about 350 meters I felt like I had almost nothing left. I did my best to stay up there and pull Into 2nd with Joshua rght on me. Ethan had about 3 seconds on me at the turn around so I surged after to keep Joshua behind me. With 400 left my arms were a little numb from the effort and I tried to catch Ethan. A held off Joshua and made up some ground on Ethan but it was to little too late.

i'm the "other guy".

loool.

i started off really good in that race, but stomach was bubbling up and i just wimped out. really felt good too.

would like to do a strong mile there this year.