Author Topic: ADARQ's journal  (Read 694630 times)

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adarqui

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Re: ADARQ's journal
« Reply #8490 on: November 09, 2018, 09:44:53 am »
0
yesterday:

light day.

11/08/2018

<= 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 great


09:00 AM: workout: light + hard surface acclimation (sidealk): 40 min
- https://www.strava.com/activities/1953090858

just feel too good on grass, so im going to do light recovery runs on concrete/roads for a while.



09:00 PM: workout: light recovery + hard surface acclimation @ 30 min (sidewalk)
- https://www.strava.com/activities/1954137477

this'll probably end up being a smart decision.

light recovery runs on hard surfaces, speed on grass mostly (track sometimes), races on roads (wish we had more XC).

light recovery on grass is just too "easy" on my legs, feel different when I do it on the roads (much harder impact obviously).

adarqui

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Re: ADARQ's journal
« Reply #8491 on: November 09, 2018, 09:07:24 pm »
0
rest day.

race tomorrow.

left knee/calves a bit beat up, probably due to the increase in road running lately. need to re-adapt to this.

11/09/2018

<= 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:
- had a large frozen coffee w/ whipped cream at dunkin donuts.. i ordered a small like usual, but the lady likes me & gave me a large, need to tell her not to do that if she does it again, was way too much, felt like it gave me diabeetus.
- 2 x beet juice today
- salted almonds

adarqui

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Re: ADARQ's journal
« Reply #8492 on: November 09, 2018, 09:09:00 pm »
0
tmw morning, i'm traveling up an hour or so to do a prize money 5k.

$300/200/100 for top 3. should be able to top 3 it, could be my first prize money earnings :D :ibrunning:

we'll see.

going to try and snap out of it tomorrow and get back to battling. November/December are important so, need to get back to being ready for war. Big races coming up.

weather should suck (rain/hot/humid).


adarqui

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Re: ADARQ's journal
« Reply #8493 on: November 10, 2018, 11:46:43 am »
0
where da bag at
where da bag at
where da bag at
where da bag at

adarqui

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Re: ADARQ's journal
« Reply #8494 on: November 10, 2018, 09:48:42 pm »
+1
race news:

long story short: i forgot to pay my phone bill.. so when i went to turn on the map before I got on the highway, i had no phone service.. and I had to find the race the old fashion way.. LMFAO. I knew generally where it was, so stopped at some gas stations and got it done. that was nutty tho.

probably ~5 hours sleep. going to try very hard to get up earlier, this week.

also, this race was at 7:45 AM .. given the time change, it's basically 8:45 AM weather. it was scorching hot.





11/10/2018

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

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- oj/rxbar/water before race, felt ok
- ate light
- nice stir fry tho, will post photo tmw



07:45 AM: race: Zoe Loren 5k: 3rd OA (2nd male) -> $200 richer / first prize money! where-da-bag-at-where-da-bag-at-where-da-bag-at-where-da-bag-at
- https://www.strava.com/activities/1956913256
- https://www.endomondo.com/users/26420622/workouts/1227435881
- https://connect.garmin.com/modern/activity/3151889943
- http://accuchiptiming.com/images/Age_Group_Report-Zoe_Loren.htm

first mile went out with #1 OA .. played it safe after that, insanely hot. just wanted to get that $200.

sonja-beast blew by me at mile 2.

prize money was: 300/200/100 for top 3 in each gender.





decent opening mile/1km .. it was like a jog .. a jog where i was breathing "heavy". but it felt really ez, which is cool.

1st OA is a low 15's 5k guy.



06:45 PM: light + dead speed: {~800m @ 4:57 min/mi} / 1h:25m light :: (road surface, legs beat up/dead, ate too much spicy food)
- https://www.strava.com/activities/1957592025


adarqui

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Re: ADARQ's journal
« Reply #8495 on: November 11, 2018, 04:20:20 pm »
0
who said sprinters can't run 5k's??? :ninja:

the 2nd place woman in the 5k I did yesterday, 19:56..

she's a 51.x 400m woman, olympic hopeful at the time (400m hurdles i think), like 10 years ago.

800m @ 2:05

https://www.iaaf.org/athletes/united-states/latosha-wallace-206341

i could be wrong.. but looks like the same girl from yesterday:

http://usatfoutdoor.runnerspace.com/eprofile.php?event_id=49&do=videos&video_id=72854

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Re: ADARQ's journal
« Reply #8496 on: November 11, 2018, 10:12:41 pm »
0
light day.

legs trashed (quads especially).


11/11/2018

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

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate great
- also had 10 chicken wings from anthony's, needed the protein


09:36 AM:
light run on concrete @ 1 hour ::: (concrete, heavy sweat shirt, crazy hot) /// my quads are absolutely wrecked lately HEH

- https://www.strava.com/activities/1958961002
- https://connect.garmin.com/modern/activity/3154266691

more hard surface running is wrecking me. but, i should adapt fairly fast sooo.. not worried. glad I got on it "this early" though.





07:30 PM:
light @ 1.5 hr ::: (road, quads dead but i felt great)
- https://www.strava.com/activities/1959852597




adarqui

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Re: ADARQ's journal
« Reply #8497 on: November 11, 2018, 10:27:59 pm »
+1
block 2 original post: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144606/#msg144606

Quoting this because:
1) I'm closing this block out tomorrow
2) It's absolutely batshit

Block 3 will be pretty simple:
1) <= 4:49 mile race
2) <= 16:59 5k

I'm shifting my mile race "goal" to 4:49 instead of 4:39, for one reason: roads vs grass. I run way better on grass w/ spikes. Roads really beat me up now. I think the fact that I can notice it makes me hold back more. I'd like to adapt more to roads again, so I can hit it hard to close out late November and all of December, but there's definitely a difference between roads & (track/grass) for me. I used to actually run slower on grass than roads, but I think once I got used to it and once I realized how much better I feel on grass, I just shifted my focus completely.

For example, right now my quads are destroyed. Feels like i've been squatting heavy, it's crazy. It's just the increase of road volume lately. My quads can't handle it. They'll adapt fast, i'm pretty certain of it.. but running on grass is healthier that's for sure.

Anyway, block 2 = complete.

Only thing I really failed was the 5:0X race mile. I tried that's for sure. Just picked a bad course to do it (the one with the opening (significant) hill, Trick or Trot 5k). Also failed it at Schott 5k, started out like 4:30 pace lmao.

The craziest PR out of everything in there, was probably my 2 miler @ 10:36. That was enormous. All of those mile/km PR's were kind of expected.. the 2 miler, definitely wasn't.

:D

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 #8498 on: November 12, 2018, 10:20:05 pm »
0
nothing to report other than my quads/calves were completely dead all day, wrecked.

HEH.

11/12/2018

adarqui

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Re: ADARQ's journal
« Reply #8499 on: November 13, 2018, 10:59:06 am »
+2
i tried really hard to save a salamander today, and succeeded.

good deed of the day.

adarqui

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Re: ADARQ's journal
« Reply #8500 on: November 13, 2018, 10:36:27 pm »
+1
speed day on dead legs.


11/13/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light
- 2 x beet juice, lots of orange juice



workout: 08:30 AM: hard speed: {400m @ 65.1 / 4:20 min/mi (mostly 4:1X)} ::: (sidewalk, legs = death) /// trying to wake my legs up, damn
- https://www.strava.com/activities/1962294295
- https://connect.garmin.com/modern/activity/3158340715
- 400m @ 65s

legs feel so wrecked (quads/calves specifically). just starting the light jog i was like holy sh*t. for the 400m i just said ok let's wake something up, and gunned it. probably going to do that again tonight.

going really hard usually makes my legs feel great sooo. we'll see.







workout: first sub3 1km on ROAD surface @ {2:58 / 4:47 min/mi} PR!!! ::: (road, legs dead) /// very happy about this, legs dead + 4 hard turns / ***2018: 11 x sub5 mile + 12 x sub3 1k!***
- https://www.strava.com/activities/1963481085
- https://www.endomondo.com/users/26420622/workouts/1229056461
- https://connect.garmin.com/modern/activity/3159694025
- 1060m @ 4:49 min/mi (1km = 2:58 / 4:47 min/mi) -> first sub3 1k on road :personal-record:

was really tough with the turns. started out @ 4:3X pace until the second turn.

been wondering lately if I could do this.. legs just feel awful/wrecked. big boost of confidence (i think) by getting it done on:
1) a hard path
2) with dead legs
3) hot as fu*k

also. all of my previous sub3 1k's have happened on track or grass, NEVER on road.. partly because i've only previously tried in road mile races, which there aren't many. great to get that done.

can't wait to go back to grass exclusively, in January.. lmao. feel so much healthier on grass.








adarqui

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Re: ADARQ's journal
« Reply #8501 on: November 15, 2018, 11:37:55 am »
0
Remembered there's a "Frank Shorter Mile Race" on Jan 1, looked it up, turns out it's on Dec 31 this year:

https://runsignup.com/Race/FL/Gainesville/FloridaTrackClubpresentsShorter1MileRace

prize money for top 3 male/females. also need to look into that drug testing form. they are big on no drugs, which is cool.

previous years:

https://results.rmraces.live/Start-2-Finish-Race-Management/events/2017/2017-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results

https://results.rmraces.live/Start-2-Finish-Race-Management/events/2018/2018-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results

looks good.

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Re: ADARQ's journal
« Reply #8502 on: November 15, 2018, 10:37:09 pm »
0
yesterday:

11/14/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good, 2x beet juice, bananas, oj/grapefruit juice, broccoli/cauliflower stir fry + grilled chicken

08:30 AM: workout: 35 min light @ 10:XX

08:30 PM: workout: 30 min light @ 10:XX

adarqui

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Re: ADARQ's journal
« Reply #8503 on: November 15, 2018, 10:46:10 pm »
+1
so, turns out I PR'd my 400m today... nuts.

previous 400m (no split) PR: 63.2, track, december 2017 (with a 61s = SPLIT TIME)
today: 62.97, concrete, hot as fu*k

11/15/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- chicken quesadilla
- ate weird, gelato milkshake and almond bark for lunch (stale almonds made me do it)
- 2x beet juice etc



08:10 AM: workout: hard speed: {400m @ 62.97 / 4:12 min/mi} ::: (concrete, feeling kinda better) /// WHOA that was a PR!! previous PR was actually 63 (Dec 2017)
- https://www.strava.com/activities/1966062890
- https://connect.garmin.com/modern/activity/3162805682
- https://www.endomondo.com/users/26420622/workouts/1229742500

fu*k. that was so fun.

thought my previous was 61 but, that was a "estimated split" inside of a 63s 400m.

so this is a raw 400m PB.

(garmin connect rounded it, 62.97)







previous PR (december 23, 2017):

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138145/#msg138145




09:10 PM: workout: 20 minutes light @ 9:XX

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Re: ADARQ's journal
« Reply #8504 on: November 16, 2018, 08:56:30 pm »
0
awful speed day. dead.

feel a bit fatter lately. def put on some fat over the last few months (reduce run volume). hehe.

11/16/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate ok, nice cauliflower/broccoli/grilled chicken stir fry for dinner



07:45 AM: workout: wanted to hit a hard mile on concrete but was dead: {0.7 mi @ 5:13 min/mi} + {7 x ~100m @ < 4:30 min/mi}
- https://www.strava.com/activities/1967810944
- https://www.endomondo.com/users/26420622/workouts/1230193275
- https://connect.garmin.com/modern/activity/3164876355
great weather today out of nowhere. mile attempt sucked, felt weak. maybe yesterday took too much out of me.