Author Topic: ADARQ's journal  (Read 570405 times)

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adarqui

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Re: ADARQ's journal
« Reply #8535 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


adarqui

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Re: ADARQ's journal
« Reply #8536 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

adarqui

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Re: ADARQ's journal
« Reply #8537 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.


adarqui

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Re: ADARQ's journal
« Reply #8538 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.

adarqui

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Re: ADARQ's journal
« Reply #8539 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:

LBSS

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Re: ADARQ's journal
« Reply #8540 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

handstand + backflip + flag

adarqui

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Re: ADARQ's journal
« Reply #8541 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 #8542 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.

adarqui

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Re: ADARQ's journal
« Reply #8543 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:

adarqui

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Re: ADARQ's journal
« Reply #8544 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 #8545 on: December 02, 2018, 10:33:51 pm »
+1




that's how you finish a mile.





also, nacho finishing the mile:




adarqui

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Re: ADARQ's journal
« Reply #8546 on: December 02, 2018, 10:36:51 pm »
+1
great shot of this 15 year old kid trying to hang with Nacho (14:55 5k that day, 4:49 min/mi pace).

the thing we all found out tho is.. that kid ran 15:37 at states a few weeks ago... he can fly.

he ran like 17+ in that race, probably blew up bad.. but he has guts, love it.


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Re: ADARQ's journal
« Reply #8547 on: December 02, 2018, 10:50:17 pm »
0
the guy i was trying to stick to, his strava data for the mile:





as far as estimated efforts go, im up there with him for 400m (61), 800m (2:15), and 1k (2:49).. but not mile (me=4:47, him=4:30). plus he can do this stuff whenever :d i only did it during that peak "phase", which im trying to re-realize.

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Re: ADARQ's journal
« Reply #8548 on: December 03, 2018, 03:55:20 pm »
+1
these "Special Compass" people are beasts. I see them at every race. I've thought about volunteering for it a few times, but obviously haven't yet.











^^ looks like she ran some of it. beast.



that's a good org right there.. damn.

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Re: ADARQ's journal
« Reply #8549 on: December 03, 2018, 06:12:07 pm »
+2
from a few days ago:



1 mile race day

felt good walking around/warming up. felt my hamstrings alot in the first quarter (400m), which is odd but it's happening alot lately - seem more fatigued than normal.

4:40 pace through first 800m, right behind 2nd OA.. just lost it badly on the turn around. u-turn turn PLUS strong headwind didn't help any.. i suck with headwind, just pussed out. didn't look at my watch at all, still thought I was going to hit a sub5 (not my goal) due to who hadn't passed me yet (all the way up to 1500m etc) etc. it's actually one reason i didn't look. i was 4th OA until probably 1km, 5th OA until 1300-1400m or so .. so i figured, ok even with this "puss out", I must be doing good enough to hit a decent time, so don't stress myself looking at the watch it, just keep it going. I guess everyone was wrecked but they powered through that headwind better than me, that's for sure.

beat a few people who beat me last year.

almost beat a few others. lost by a few seconds to them, no kick from me.. :/

my main plan was to hang with 2-3OA for 1200m tho.. when I wimped out at 800m (u-turn), I just got annoyed and didn't crank it.

last year: 25% of the race w/ the top guys (400m)
this year: 50% of the race w/ the top guys (800m) - should have been more

last year's time: 5:16
this year's time: 5:06

no kick, coast finish feh. would have been nice to get a sub5 on a good 50% of the race.. the fact that i'm actually "close to that" is kinda decent tho, I think.

sub5 on 50% of the race hard.. would be decent.

I need this at least:

sub-4:50 on 75% of the race hard

-> 75% of the race @ <= 4:39 (hanging with beasts), 25% of the race surviving to the finish

if i did 100% of the race "hard", that'd be me pacing way behind the leaders, and that's not how i run so.. seems impossible at the moment.

5:03 estimated, running like shit for the second 50% of the race into a strong headwind..
- sad
- but promising
- u know?



12/01/2018

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

top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good



Mitchell & West Mile: 7th OA @ 5:06 official / 5:03 watch ::: -10s on this course compared to 2017 /// went out decent, was behind 2OA until the turn around point (~4:40 @ ~800m), then I bitched out
- https://www.strava.com/activities/1994357801/overview
- https://connect.garmin.com/modern/activity/3197141073
- https://www.endomondo.com/users/26420622/workouts/1236395748
- http://www.splitsecondtiming.com/results/2018/fundaymile2018.php
- 7th OA @ 5:06 official / 5:03 watch

im annoyed that i didn't gun it out of the 800 turnaround and burn it out. my 1km ended up sucking, 3:07.

another mile race on wednesday. plan on really gunning it for that 1km.

today I ran hard for 800m, which is ~50% of the race. last year I died at 25% with these guys. So it's still an improvement.

my hamstrings have been dead since the week of the turkey trot (did too much slow running). not sure if that's contributing but, definitely feeling them fatigue lately during these hard efforts - when normally i never feel them.

all good.











some decent short efforts and {400m @ 66s} ::: (concrete) /// felt more pop in my legs than this morning + (evening mile race on wednesday)
- https://www.strava.com/activities/1995174216
- https://www.endomondo.com/users/26420622/workouts/1236524716
- decent





that 66 felt good.




did some crazy "stretching" to loosen up my right glute/hamstring/back etc.. actually helped
- but it also made my hamstrings more sore the next day.
- just lied down, then flopped my legs straight, with feet over my head, turned my feet inwoard, and let gravity make my glutes/hamstrings pulsate. right glute was going apeshit because of the hip internal rotation. this is where the weakness is.

tbh some of this could be related to that fall nov 18.. i wrecked my right hip/knee in that fall. i bet it tweaked some shit.