Author Topic: ADARQ's journal  (Read 694641 times)

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adarqui

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Re: ADARQ's journal
« Reply #8520 on: November 21, 2018, 12:28:36 am »
0
yesterday: light day.

beat up from that fall last night. right hip, shoulder, knee, hip flexor

11/19/2018

<= 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 good

09:00 AM: workout: beat up from that fall last night -> light: 52 min (grass/dirt/rocks, fasted, sweat shirt)
- https://www.strava.com/activities/1973691496

08:50 PM: workout: beat up from that fall last night -> light: 62 min (grass/dirt/rocks)
- https://www.strava.com/activities/1974651130

hip/knee/shoulder/right hip flexor-adductor/knuckles beat up from that fall. eek. really lucked out though, could have been alot worse. planned on doing a hard 1km tmw but, kinda doubt it now - to be safe.

turkey trot 5k on thursday sooo.. would like to feel good for it.

adarqui

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Re: ADARQ's journal
« Reply #8521 on: November 21, 2018, 12:32:42 am »
+1
today:

still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor

11/20/2018

<= 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 good



09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)
- https://www.strava.com/activities/1975414253


light: 61 min (grass/dirt/rocks, felt great but still a little beat up)
https://www.strava.com/activities/1976398510

adarqui

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Re: ADARQ's journal
« Reply #8522 on: November 21, 2018, 12:37:54 am »
+1
more photos from sunday:

























adarqui

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Re: ADARQ's journal
« Reply #8523 on: November 22, 2018, 11:53:12 am »
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got me a gift basket today (3 out of 4 years i've done it) at this tamarac turkey trot.

that's not why i'm posting tho.

i'm posting because this popcorn was so damn good (cony island classics, sweet & sea salty kettle corn):



and these tostones chips are damn good as well (samai tostones chips, lime):




lmao.. tearing this gift basket up. some really good stuff in there.

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Re: ADARQ's journal
« Reply #8524 on: November 22, 2018, 12:48:39 pm »
+1

adarqui

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Re: ADARQ's journal
« Reply #8525 on: November 23, 2018, 12:52:26 am »
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just making sure to post this from yesterday:

11/21/2018

<= 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 good, chicken wings etc



November 21, 2018 at 9:14 AM: light: 40 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1977128636



November 21, 2018 at 9:11 PM: light: 30min (grass/dirt/rocks, bundled up)
- https://www.strava.com/activities/1978124321

adarqui

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Re: ADARQ's journal
« Reply #8526 on: November 23, 2018, 05:35:51 pm »
+1
yesterday:

race day! Tamarac Turkey Trot.. one of my favorite races to run bad in.. lmfao!

(ended up running decent)

11/22/2018

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

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate enormous at a brazilian steakhouse, was completely wrecked.. the brazilian cheesecake + 3 scoops of ice cream did me in.




race: Tamarac Turkey Trot 5k: 7th OA (1st AG) @ 17:53 official (17:45 watch) /// 3 out of 4 years getting a gift basket! :D /// -36s faster on this course
started out decent. but eventually slowed and fell into a rhythm with that so kept it there.

- https://www.strava.com/activities/1978882970
- https://connect.garmin.com/modern/activity/3178223095
- https://www.endomondo.com/users/26420622/workouts/1232808831
- http://www.splitsecondtiming.com/results/2018/tamarac2018.php
- 7th OA / 1st AG @ 17:53 (17:45 watch)

happy to get a gift basket again after last year's debacle (stomach death) :D

heart rate still high as fu*k in 5k's lately.

this is such a huge local race lmao. like 2k+ people.









i didn't look at my watch at all.. which was surprising given the last two splits being EXACT. I thought I was going faster than I was though because of what it said at the 2 mile marker.

all good though.. just glad i didn't have a train wreck race. first time that's happened at this race. every other year has been a debacle.. i think because i put too much thought it - it being my "home town" race & such.

anyway, happy how i ran tbh.. went out with the leaders but just didn't feel the best, so found a slower gear at ~5:52 min/mi (without looking at my watch) and just held it.


went to a brazilian steakhouse later and ate so much food.. the desert really did me in: brazilian cheesecake + 3 scoops of ice cream.

adarqui

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Re: ADARQ's journal
« Reply #8527 on: November 23, 2018, 11:14:26 pm »
0
light day.

feel decent.

11/23/2018

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

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.



09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1980641994



06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.
- https://www.strava.com/activities/1981393995


adarqui

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Re: ADARQ's journal
« Reply #8528 on: November 24, 2018, 11:41:06 am »
0
hard speed day!

hit the halfway point of my "50" sub5's/sub3's.

11/24/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!
- https://www.strava.com/activities/1982296244
- https://connect.garmin.com/modern/activity/3182353903
- https://www.endomondo.com/users/26420622/workouts/1233601675

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!









05:00 PM: workout: bw
- surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8


06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in
- https://www.strava.com/activities/1983141872

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

:D

adarqui

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Re: ADARQ's journal
« Reply #8529 on: November 24, 2018, 01:30:02 pm »
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hah. cool.


adarqui

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Re: ADARQ's journal
« Reply #8530 on: November 24, 2018, 05:27:44 pm »
+1
btw just noticed a math error. I dropped 36s off of my turkey trot 5k time, not 24s. nice!

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Re: ADARQ's journal
« Reply #8531 on: November 24, 2018, 09:25:21 pm »
+1
only posting this because some woman is taking video/photos of me.


adarqui

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Re: ADARQ's journal
« Reply #8532 on: November 25, 2018, 11:02:31 pm »
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14 hours of running this week. nice. up near my old ~100 mile weeks (~15 h). ended up putting in like 83 mi.

light day.

right hip is still beat up from the fall, feels fine when i run but, very tender to the touch. nuts.

left hamstring insertion a little clicky. feh.

11/25/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate very clean, stir fry (cauliflower/broccoli/grilled chicken), beet juice later, chicken soup later, grape fruit juce + bananas later



08:45 AM: workout: very light: 95 min @ {30 min trot} + {65 min light walk} ::: (concrete, bundled up)
- https://www.strava.com/activities/1984410594



09:00 PM: workout: very light: 32 min ::: (concrete/roads) /// oooh, sexy heart rate. /// 14 training hours this week.
- https://www.strava.com/activities/1985323485

nice HR tonight: felt very relaxed/good.




LBSS

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Re: ADARQ's journal
« Reply #8533 on: November 26, 2018, 04:21:40 am »
+1
there's a benard langat on iaaf who is a 5k runner with a 14:30 PR set in 2017, but he was born in 2000. doubtful that he ran that at age 10!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #8534 on: November 26, 2018, 07:58:25 am »
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there's a benard langat on iaaf who is a 5k runner with a 14:30 PR set in 2017, but he was born in 2000. doubtful that he ran that at age 10!

hah ya. this guy is older, like 45+ now or something.

this is hime at 1:19

<a href="http://www.youtube.com/watch?v=S0OEmNN31fQ" target="_blank">http://www.youtube.com/watch?v=S0OEmNN31fQ</a>

so i'm just wondering if he misspelled his name on ig, or his name is actually benard. all of the results for that race have "Bernard" hah.

funny story.. I posted about this months ago. The guy who timed that race, and event director etc (the compulsive liar ive mentioned before), thought that was Bernard LAGAT (the kenyan-american legend). hahaha. I corrected him and it took him a while to admit it wasn't Lagat.

:D

Bernard Langat
Benard Langat
Bernard Lagat
Benard Lagat