Author Topic: ADARQ's journal  (Read 1621956 times)

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adarqui

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Re: ADARQ's journal
« Reply #8475 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.

adarqui

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Re: ADARQ's journal
« Reply #8476 on: November 15, 2018, 10:37:09 pm »
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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 #8477 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

adarqui

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Re: ADARQ's journal
« Reply #8478 on: November 16, 2018, 08:56:30 pm »
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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.




adarqui

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Re: ADARQ's journal
« Reply #8479 on: November 16, 2018, 09:22:01 pm »
0
guess who just ordered a 45 deg hyper???

<--

adarqui

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Re: ADARQ's journal
« Reply #8480 on: November 17, 2018, 12:34:13 am »
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cant sleep.

fuck.

adarqui

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Re: ADARQ's journal
« Reply #8481 on: November 17, 2018, 10:55:40 pm »
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light day.

hammer drop tomorrow hopefully.

11/17/2018

<= 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 but great

11:30 AM: workout: light: 42 min (grass/dirt/rocks, windbreaker)
- https://www.strava.com/activities/1970108518

06:00 PM: workout: light: 59 min (grass/dirt/rocks, windbreaker)
- https://www.strava.com/activities/1970658725

HR was high the last few weeks. seems to be lowering again.

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Re: ADARQ's journal
« Reply #8482 on: November 17, 2018, 11:00:32 pm »
0
ok so tmw morning I get to run with elites (10k).. some guys who have made the olympic trials for 2020 etc.

how long will I last?

i'm hoping for a mile but, who knows.

the best bet is probably 1km.. i imagine they'll go out around 4:50 min/mi soo.. I just need to make sure i'm up at the front of the start, so that my plan doesn't get wrecked the moment the horn goes off. It's a 10k so, I don't expect they will go out insanely fast.

hoping that with adrenaline in me, I run really strong and can hang for a mile at least.

400m?
800m?
1km?
1200m?
1 mile?
2km?

guess i'll find out tomorrow. ;d

now hopefully i can fall asleep.. last night was awful.

gn!

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Re: ADARQ's journal
« Reply #8483 on: November 18, 2018, 11:43:01 am »
0
1km of 10k with elites.

10%.

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Re: ADARQ's journal
« Reply #8484 on: November 18, 2018, 11:46:23 am »
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I saw Fernando Cabada before the race (big fan of his). He was cool as fu*k. He was like, what are you going for? I said, i'm just going to run with you guys for as long as possible. He laughed and said, that sounds fun good luck etc.

So, gun goes off, and I go right to the "front" (behind Brian Shrader, a 28:28 10k guy, and another guy) .. and then I just stay behind them for ~3 minutes.

Afterwards, Fernando saw me again and he said something like "damn dude I didn't know you were serious. when you told me that initially I was thinking, good luck, it's going to be fast, but you went out flying"

haha.

kinda cool.

Fernando ended up getting 2nd OA!!! He wasn't too confident going into the race, but he brings it, and got it done.

Brian Shrader's IAAF:

https://www.iaaf.org/athletes/united-states/brian-shrader-270142

adarqui

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Re: ADARQ's journal
« Reply #8485 on: November 18, 2018, 04:55:36 pm »
+2
This is nearing 1km.. One of my favorite photos of all time, obviously.



That's me and the top 5 of the race. People ran smart races, and didn't go out with those monsters. That's fine, I totally respect it. But, I also got to watch the elites up close for a little over 3 minutes. And got this insane shot.

lmfao!@!@!@

Guy at the front is a 28:28 10k'r. Guy on the far right is a former American Record holder, multiple olympic trials qualifier, one of the fastest native born Americans ever (across a ton of distances).

That's who I want to run with.

I'm fucking amp'd.

adarqui

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Re: ADARQ's journal
« Reply #8486 on: November 18, 2018, 08:45:05 pm »
+1
"race" day!

writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.

then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don't eat for fear of stomach bloating etc.. but the rxbar itself just wasn't settling my stomach. shortly after eating the banana, I felt great.

felt really light/amp'd/ready to go during my warmup for the race.

11/18/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream


06:30 PM: race: Flanigan's 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- https://www.strava.com/activities/1971716432
- https://connect.garmin.com/modern/activity/3169460296
- https://www.endomondo.com/users/26420622/workouts/1231107670
- http://www.splitsecondtiming.com/results/2018/flan10k2018.php
- 1km @ 2:57 / 4:46 min/mi -> road 1km & race km PR :personal-record:

most fun i've had in a while.

plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it's really hard knowing you have 5.x miles left.. just plays tricks on you. so it's like i accomplished my "minimum goal" and then that was it. that's my only "let down", not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km's by myself.

finishing kick (~100m) @ 4:12 min/mi pace lmao.

first OA ran 29:27. I was right behind him @ 1km LMFAO.

FRONT ROW SEATS HOMIE, for 3 minutes.

30% next year would be 3km.. that's the goal for this race in 2019.

pc!











that first mile ended up being ~5:22. that's me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace .. still ends up being 5:22 lol.

kinda interesting how my HR jumps *after* I slow down, no? .. hmm.





06:45 PM: light: 1 hour (grass/rocks/dirt) -> that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
- https://www.strava.com/activities/1972984264

elbow, hand, and side of knee are scuffed up a little. no problem tho.

crazy.. was a big rock too. something must have unearthed it, and i clipped it.

HR is low again!


adarqui

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Re: ADARQ's journal
« Reply #8487 on: November 18, 2018, 08:47:35 pm »
0
about to go to sleep early. i'm toast.

adarqui

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Re: ADARQ's journal
« Reply #8488 on: November 19, 2018, 08:38:47 am »
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hah cool. from an elite:

"danny.doc @andrewdarqui glad you rolled with us. See you next year"

got to hold it for much longer next year.

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Re: ADARQ's journal
« Reply #8489 on: November 19, 2018, 02:17:51 pm »
+1
u can see the side of my face, went right out behind Ben Shrader jajaja.