Author Topic: ADARQ's journal  (Read 694664 times)

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adarqui

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Re: ADARQ's journal
« Reply #8550 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 #8551 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

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 #8552 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:

adarqui

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Re: ADARQ's journal
« Reply #8553 on: December 03, 2018, 11:48:17 pm »
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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.

adarqui

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Re: ADARQ's journal
« Reply #8554 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.

adarqui

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Re: ADARQ's journal
« Reply #8555 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!









adarqui

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Re: ADARQ's journal
« Reply #8556 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.

adarqui

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Re: ADARQ's journal
« Reply #8557 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

adarqui

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Re: ADARQ's journal
« Reply #8558 on: December 05, 2018, 12:28:41 pm »
+2
found this nice clip from saturday's mile race:


adarqui

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Re: ADARQ's journal
« Reply #8559 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 #8560 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

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 #8561 on: December 05, 2018, 11:54:40 pm »
0
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

lmfao. it does.

ya the course was "north", and wind was coming from the north. I added a photo. lol.

it really was awful :D





that's basically the course. it's just from the southern most point to almost the northern most. that's my activity including warmup and stuff, so im going in some other spots/back and forth.

and ya it def sounds like one of those grandpa stories, that evolved from like 50% headwind to 100%.. but this story needs no evolution. lmfao.

every1 got wrecked.

 :derp:

adarqui

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Re: ADARQ's journal
« Reply #8562 on: December 06, 2018, 12:05:56 am »
+1
also.. hah. one of the local legends around here:

Quote
guy> By the way, not that I’m counting but first time you’ve ever beat me in a race?
me> yup
guy> Fuck. I mean congrats

 :trollface: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8563 on: December 06, 2018, 01:15:21 am »
+2
mile race day!

felt really good.

yada yada headwind excuses etc.. but it def slowed everyone down. annoying.

got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).

i'll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that's what's on my mind right now. that'd put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that's the plan for this race. that's some normal pace racing.

really hoping for decent conditions tho.. last year was perfect.



12/05/2018

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 07:30 PM: post-race food: 5 guys burgers: 2 x!
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes


09:30 AM: light recovery: 21 min /// mile race tonight!
- https://www.strava.com/activities/2001632820


06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th -> 2017/24th -> 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- https://www.strava.com/activities/2002489595
- https://www.endomondo.com/users/26420622/workouts/1238186043
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=259
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th -> 2017/24th -> 2018/10th

regarding the headwind: last year's winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.

also, i think i got beat by a hotdog.. lol.

1km @ 3:04 (weak). nice kick at the end tho.. happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!

finally got into the top 10. got 27th in 2016. 24th in 2017.

that's cool.







^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense.. i was trying to get away from the craziness. it's such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.




12:30 AM: leg drain: 30 minutes







some of the previous stuff i posted:

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:







my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.

adarqui

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Re: ADARQ's journal
« Reply #8564 on: December 06, 2018, 11:57:38 am »
0
everyone talking about the headwind today lool.

people annoyed :d

most people ran alot slower, i ran 1s faster.

if i get a no-wind mile race i'll probably crush it. both of the last 2 races are wind tainted. feh.



^^ last 2 road miles = mitchell and west mile, boca mile.

eehh.