Author Topic: ADARQ's journal  (Read 697697 times)

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adarqui

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Re: ADARQ's journal
« Reply #8505 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 #8506 on: November 17, 2018, 12:34:13 am »
0
cant sleep.

fuck.

adarqui

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Re: ADARQ's journal
« Reply #8507 on: November 17, 2018, 10:55:40 pm »
0
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.

adarqui

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Re: ADARQ's journal
« Reply #8508 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!

adarqui

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Re: ADARQ's journal
« Reply #8509 on: November 18, 2018, 11:43:01 am »
0
1km of 10k with elites.

10%.

adarqui

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Re: ADARQ's journal
« Reply #8510 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 #8511 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 #8512 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 #8513 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 #8514 on: November 19, 2018, 08:38:47 am »
0
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.

adarqui

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Re: ADARQ's journal
« Reply #8515 on: November 19, 2018, 02:17:51 pm »
+1
u can see the side of my face, went right out behind Ben Shrader jajaja.




adarqui

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Re: ADARQ's journal
« Reply #8516 on: November 20, 2018, 09:19:40 am »
0
damn. dude sent me the high res photos.. so sick. i didn't ask for him, he emailed them to me with "ALL YOU" in the subject.

\o/

will post em later. love it. hah. :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #8517 on: November 20, 2018, 12:12:06 pm »
+1
I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.

Using treadmill for long distance or short distance training.

Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.

As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #8518 on: November 20, 2018, 02:58:02 pm »
+1
I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.

Using treadmill for long distance or short distance training.

Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.

As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.

for sure, i think the treadmill could be a very useful tool for learning to maintain speed. i'm very erratic with pace changes, so it would probably help.

i don't think i could personally run 12.5 mph on a treadmill sustained though, i get dizzy/feel awkward on it.. i'd be scared of getting hurt.

i've seen lots of elite pros using it.. mo farah has tons of clips with him on it.

for me personally, I just need to start hitting multiple <goal_pace_efforts> per sessions.. ie like, not just one km at 2:55, more like 3.. not just 1 x 4:55, more like 3. so getting strong at the "repeat" level. Right now I can't repeat any of that, i've never hit multiple in a session. So it'll be a huge goal for 2019. Then I also need to work on hitting 2km straight at that pace etc. stuff like that. just keep extending it out.

but ya i really need the "strength" to be able to hit several per session.. i mean the more sub5 miles i can hit in one session, or sub3 km's, or combos of both .. the stronger i'll be.

right now i'm "one and done", which is exactly how it played out at Rockin Rib 10k.

good stuff man.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8519 on: November 20, 2018, 05:25:45 pm »
+2
my goodness. :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibjumping: