Author Topic: ADARQ's journal  (Read 1623488 times)

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adarqui

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Re: ADARQ's journal
« Reply #8520 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.


adarqui

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Re: ADARQ's journal
« Reply #8521 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.

adarqui

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Re: ADARQ's journal
« Reply #8522 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.

adarqui

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Re: ADARQ's journal
« Reply #8523 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.

adarqui

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Re: ADARQ's journal
« Reply #8524 on: December 03, 2018, 06:30:24 pm »
0
yesterday:

legs toast.

12/02/2018

<= 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



08:30 PM: legs toast (hamstrings) but decent speed: {16 efforts @ <= 4:4X} + {finished with: 0.26 mi @ 4:38 min/mi pace}
- https://www.strava.com/activities/1997415087
- https://www.endomondo.com/users/26420622/workouts/1236983784
- https://connect.garmin.com/modern/activity/3200784889

hamstrings really fatigued. happy about the session tho.

if they recover by wednesday (i'll try to recover em`, like i'm doing with these easier sessions), should be able to drop a nice 1km in the mile & then see what I finish it with.





^^ really good cadence on those intervals.. more force into the ground with less stride frequency, how it should be for "running". nice.

LBSS

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Re: ADARQ's journal
« Reply #8525 on: December 03, 2018, 10:29:24 pm »
+1
and you beat sonja friend-uhl, don't forget that  :highfive:
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 #8526 on: December 03, 2018, 10:56:14 pm »
0
and you beat sonja friend-uhl, don't forget that  :highfive:

true :highfive:

first time i've beat her in a mile.. she's beat me in like 5 mile races.. so i beat her on a blow up mile. that's decent.

she's such a beast man, it's crazy.. hard to explain in text how beast she is.

i'll see her on wednesday @ Boca.. i imagine she'll bring it. she's sub5'd that race a ton. would be nice for her to get another.

every successive year that she sub5's, is like an American Record.. lol. :wowthatwasnutswtf:

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Re: ADARQ's journal
« Reply #8527 on: December 03, 2018, 11:48:17 pm »
0
dead speed day.

12/03/2018

<= 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 + alot (too much tbh)
- fasted run
- banana/oj
- dunking donuts frozen coffee + 4 egg & cheese wraps
- tons of almonds
- turkey and cheese sandwich
- orange juice
- evening speed
- beet juice
- noodles + grilled chicken at night, plus plaintain chips



09:00 AM: workout: very light recovery: 35min /// hamstrings toast
- https://www.strava.com/activities/1998062633



08:50 PM: workout: dead legs speed: {1km @ 3:01 / 4:51 min/mi} ::: (concrete sidewalk, pitch dark, legs dead) /// actually ran pretty good, happy about it - would have been nice to 2:59 this but lost it
- https://www.strava.com/activities/1999004127/overview
- https://www.endomondo.com/users/26420622/workouts/1237375039
- https://connect.garmin.com/modern/activity/3202794711
- 1km @ 3:01 / 4:51 min/mi

rest tomorrow.

HR was low in my last mile race .. my intervals lately.. and now really low for this 1km. either watch is wrong or my HR changed. odd. hehe.







11:45 PM: leg drain: 30 minutes
- staying in that position bugs my right lower back now .. related to my glute/hamstring issue, and the fall that wrecked my hip. guarantee it.

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Re: ADARQ's journal
« Reply #8528 on: December 03, 2018, 11:48:56 pm »
0
btw. i stayed over my Aunt's this weekend, binge watching Ozarks season 2. thus, the delayed logging.

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Re: ADARQ's journal
« Reply #8529 on: December 04, 2018, 06:35:42 pm »
0
if I can repeat this tomorrow, i'll be so god damn happy.

have to go for it.

this was one of my best ever runs.. a little over a month ago. :ibrunning:

0.70 mi @ 3:10.. 4:35 min/mi

I imagine tomorrow the leaders will go out at high 4:3X pace so, should be similar by 0.75 mi. They kick hard and drop a ton of time off of their mile tho so, could be something like 4:40 min/mi by 0.75 mi, then a huge kick getting them down to 4:32 etc.

im feeling pretty beat up lately, but i should be able to get that done. give me a break. :headbang: :ninja:



11/01/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice
- mod speed
- 1/2 chicken tender caesar wrap, plantain chips, rxbar
- black tea, entire bag of salted/roasted almonds (took a while to eat).
- lots of orange juice, bananas, beet juice (2x), chicken tender caesar wrap etc.
- banana, rxbar
- orange juice, rxbar
- hard speed
- orange juice, 1/2 chicken tender caesar wrap, 4 bananas



07:30 AM: workout: mod/dead speed: {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi} ::: (grass, dead/tired) -> need to stop being wrecked in the morning

redacted for this post.




workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) -> started this off at 4:2X pace! /// basically one more lap and i'll get my 4:3X mile
- https://www.strava.com/activities/1940521214
- https://www.endomondo.com/users/26420622/workouts/1223264685
- https://connect.garmin.com/modern/activity/3132070054
- 0.70 mi @ 3:09.8 (4:35 min/mi)
- 1km split = 2:50 (4:35 min/mi)

exciting.

solid effort. started out really fast.. lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i'm like come on breh man up.

the furthest i've held 4:3X that's for sure.

4:3X coming before 2018 is over. need to stay focused & stay healthy.

also need to do some of this in the mile races come December. we'll see!

peace!









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Re: ADARQ's journal
« Reply #8530 on: December 05, 2018, 12:32:28 am »
0
full rest day. need it.

feel decent actually, but my calves are sore. right hip/lower back/glute/hamstring is still there "slightly/barely".

hamstrings feel way better today though!! that's good because they've been very fatigued.



12/04/2018

<= 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 + alot
- bolthouse breakfast smoothie
- tons of salted/roasted almonds
- rxbar, bananas, plantain chips
- beet juice
- 2 x orange juice, bananas, 2 x peanutbutter cups
- lots of water throughout the day



11:30 PM: leg drain: 30 minutes

feel decent other than the back/hip/glute shit.

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Re: ADARQ's journal
« Reply #8531 on: December 05, 2018, 12:33:06 am »
0
lmfao. last year at the boca mile, 20 people went sub5.

this is quite the race. still the craziest "start" of any race i've ever done. it's like people being shot out of a cannon.

https://www.athlinks.com/event/158894/results/Event/701299/Course/1141937/Results

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Re: ADARQ's journal
« Reply #8532 on: December 05, 2018, 12:28:41 pm »
+2
found this nice clip from saturday's mile race:


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Re: ADARQ's journal
« Reply #8533 on: December 05, 2018, 10:14:25 pm »
+1
2016/27th -> 2017/24th -> 2018/10th

:D

12-14 mph headwind for ~100% of the course.. crazy shit.

5:02 official, 5:01 watch. lol.

beat a few people i've never beat before. also beat a D1 runner for FAU.. not sure what was up with him. I actually followed him.. he started slowing, so I eventually passed him. but I expected he'd be in like the 4:4X range with this headwind.. he's a 4:31 miler etc.

so that's pretty cool (if he's not hurt).

anyway.. felt great actually. hamstrings/glute/hip didn't bug me. i might be back on the "mend". good sign.

headwind life: :trollface:


LBSS

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Re: ADARQ's journal
« Reply #8534 on: December 05, 2018, 11:33:50 pm »
+1
headwind for 100% of the course sounds like a grandpa story about how back in his day he had to walk 10 miles to school and it was uphill both ways  :P
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