Author Topic: ADARQ's journal  (Read 1622110 times)

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adarqui

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Re: ADARQ's journal
« Reply #8505 on: November 24, 2018, 09:25:21 pm »
+1
only posting this because some woman is taking video/photos of me.


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Re: ADARQ's journal
« Reply #8506 on: November 25, 2018, 11:02:31 pm »
0
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 #8507 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

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #8508 on: November 26, 2018, 07:58:25 am »
0
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

adarqui

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Re: ADARQ's journal
« Reply #8509 on: November 26, 2018, 11:00:25 pm »
+1
hard speed day, feel like sh*t.

calves tight. left hamstring insertion slightly achy. right hip still tender from the fall. right knee also tender from the fall as well.

lmfao.

11/26/2018

<= 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 clean/light, big dinner (stir fry + chicken, tons of salt, bread+irish butter)

08:30 AM: workout: oh you know just starting out a 1km @ 1:05 for the first 400m like a nutbag -> brutal = {1km @ 3:05} + {400m @ 1:06} ::: (concrete, hot)
- https://www.strava.com/activities/1985952120
- https://www.endomondo.com/users/26420622/workouts/1234420299
- https://connect.garmin.com/modern/activity/3186807194

that was such an awful/great idea.

haven't felt that kind of acid in my legs (because I kept going for another 600m), in a long time. heh.





^^ started off at 15 mph.. 4:00 min/mi.. psycho. ehhh.



08:50 PM: workout: fatigued legs speed: {1km @ 3:05 (4:57 min/mi), tough path} ::: (road surface, legs fatigued from morning session}
- https://www.strava.com/activities/1986929585


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Re: ADARQ's journal
« Reply #8510 on: November 27, 2018, 11:29:36 pm »
+1
more hard speed.

feel better but legs dead (dead but powerful).

also, right hamstring/glute tie in has been slowly getting more achy since last week, when i started including more slow running volume. i started feeling it after/during those runs. just a little ache that's grown.

thurs/fri = complete rest. hopefully that makes a bunch of aches disappear.

11/27/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

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

diet:
- ate clean/light, big dinner (cauliflower + broccoli stir fry + chicken, tons of salt + irish butter)



08:15 AM: workout: hard speed / dead legs: {1km @ 3:00 (4:50 min/mi)} ::: (concrete/sidewalk, legs absolute toast)
- https://www.strava.com/activities/1987614143
- https://www.endomondo.com/users/26420622/workouts/1234833320
- https://connect.garmin.com/modern/activity/3188870677

legs are thrashed from yesterday. however, they do feel powerful, so that's good. so, happy about the K. would like to do a hard mile tomorrow maybe but, might be too fatigued. definitely will get one in saturday tho eeh (race).

had to slow up slightly in a few spots during the 1k, somewhat busy sidewalk.







08:30 PM: workout: hard speed: {550m @ 1:30, 4:3X pace to 4:1X = 4:25 mm pace} ::: (concrete, cold af, awesome!!)
- https://www.strava.com/activities/1988703166/overview
- https://www.endomondo.com/users/26420622/workouts/1235060913
- https://connect.garmin.com/modern/activity/3190166536






10:30 PM: leg drain: 40 minutes
- also using this to stretch my hamstrings

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Re: ADARQ's journal
« Reply #8511 on: November 28, 2018, 11:24:34 pm »
0
light & mod speed day.

yo im dead. legs are complete toast. running on empty. which is fine because thurs/fri = complete rest. BIG eating thursday. moderate eating friday. should be ready to rock on Saturday (hopefully lol).

11/28/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

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

diet:
- ate clean/light, big dinner (tons of random stuff including bananas/grape fruit juice/orange juice)



08:45 AM: workout: light speed: {mile @ 5:42, 75% @ ~6:00, last 25% @ ~4:50} ::: (concrete sidewalk, COLD AF!!, legs dead) /// i forgot how much i like this kind of effort - very enjoyable but still hard at the end
- https://www.strava.com/activities/1989369380
- https://www.endomondo.com/users/26420622/workouts/1235259075
- https://connect.garmin.com/modern/activity/3191031657



08:45 PM: complete toast, next 2 days rest, need it :D /// mod speed: {0.70 mi @ 3:31 (5:00 min/mi)} ::: (road surface, legs toast, cold af) /// need to get better on this curvy path
- https://www.strava.com/activities/1990403377
- https://www.endomondo.com/users/26420622/workouts/1235469913
- https://connect.garmin.com/modern/activity/3192265226

can't wait for the next 2 days of rest. absolutely no running. just recovery. need it bad.

should feel good come saturday tho..

i mean i usually rebound/supercompensate strong off of 2 days, following lots of fatigue. we'll see.


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Re: ADARQ's journal
« Reply #8512 on: November 29, 2018, 11:26:43 pm »
+2
rest day!

top of right foot hurting all day.. started feeling it in the morning. but then it disappeared after i had my dinner (2 x milkshakes + big burger). heh.

adductors a bit sore from sitting in a new chair at work yesterday.. went back to the old chair to try and not cause any more damage. lmfao. fml. ;d

legs definitely recovering with the rest day + big eating. should feel great tomorrow. should feel even better saturday, where i hope to run hard.

11/29/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

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

diet:
- ate big
- broc/cauli/grilled chicken stir fry in the morning
- bananas/beet juice for lunch
- 2 x milkshakes & a big (feels like nearly 1 lb.) burger

not my photo, but this is what the blanco burger looks like.. it's so good:



stuffed. feel good tho.

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Re: ADARQ's journal
« Reply #8513 on: December 01, 2018, 05:05:44 pm »
+2
cool shot from today.











^^ smiling to finish a mile race.. not how it should be done.. :trollface: :uhhhfacepalm:

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Re: ADARQ's journal
« Reply #8514 on: December 02, 2018, 04:20:00 am »
+1
6585's physique (and performance, given where he's starting?) is #goals
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

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Re: ADARQ's journal
« Reply #8515 on: December 02, 2018, 08:20:31 pm »
+1
6585's physique (and performance, given where he's starting?) is #goals

ya he's one of the best road racers in SFL (Daniel Martin). he hasn't been competing much at all this year, just "getting jacked" it seems. He's pretty big now.. added tons of upper mass.

He hit like 4:44 official or whatever that race, but it was more like 4:41 (based on the clock in the video) and his estimated was like 4:38. He's a monster.

Last year he did like 15:20 for 5k and 4:33 for the mile.

he went out way harder than I expected.. i was expecting him to hold back a bit more, but he gunned it. My goal was to hang with him for 1km-1200m. Turnaround point at 800m wrecked me and I lost him there. < 4:40 pace for him @ 800m.

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Re: ADARQ's journal
« Reply #8516 on: December 02, 2018, 10:17:11 pm »
+1
some more photos. i also have a video clip of the start i'll post tmw or something. it's kewl.









^^ that's probably after I talked to Mason (guy to my left), we said funny stuff.

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Re: ADARQ's journal
« Reply #8517 on: December 02, 2018, 10:21:27 pm »
+1
ok some more back story to the laughing/smiling. they just posted this:



so that dude in front, Mason, is a beast. He's a 4:15 miler way back. He's 40 now but he is still crazy fast. I think he dropped 15:15 last week in a 5k. This 5k he ran like 16's, but he was racing strategic.

anyway, last year in the mile, he ran 4:51. He passed me at like ~500m.

This year, he passed me at like 1300m... soo.. when I saw him pass him that late, I thought, "damn i must definitely be getting a decent time", thinking 4:5X etc. As I approached the finish and finally saw the clock, with it at 4:58 or whatever with me too far out to get under, I just started cracking up. Because Mason got like 5:04... This guy is a monster and gets 5:04. I basically trolled myself.

I wasn't looking at my watch at all. I really should have. My general rule is: when I blow up or "down shift", start looking at the watch to maintain something decent. I figured I was still under 5:00 for the mile so, didn't look at it.

oops.

 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :ibrunning:

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Re: ADARQ's journal
« Reply #8518 on: December 02, 2018, 10:27:26 pm »
+2
a photo from what i mentioned earlier regarding me/Mason joking around:



he comes to me and says "you're the freshest guy here" w/ a smile

then i go: "that's not going to help any"

and we both lol'd.

lmfao.

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Re: ADARQ's journal
« Reply #8519 on: December 02, 2018, 10:33:51 pm »
+1




that's how you finish a mile.





also, nacho finishing the mile: