Author Topic: ADARQ's journal  (Read 694626 times)

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adarqui

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Re: ADARQ's journal
« Reply #8595 on: December 20, 2018, 12:41:32 am »
0
mod speed today + more lunges!

I did out-of-nowhere high volume forward walking lunges last Thursday evening: ~12 minutes. Soreness was extreme Friday evening, all of Sat/Sun & Mon, and was still awful come Tuesday. I forced myself to run hard Tuesday through the soreness, as well as lunge for ~15m30s, tough with pain everywhere (harder than last Thursday). Wednesday soreness = minimal! I ran hard again Wednesday evening, legs are shot but actually getting some power back. I decided to lunge again, for ~8 minutes. This time, not much pain with the lunges, instead: just pure jello and tiredness, mostly quad & glute pump, felt pumped to fu*k and just ready to give out.

I imagine my legs will feel really good tomorrow (Thursday) and great on Friday, and epic on Saturday… lol. Not lunging or running hard the next two days, just going to recover.

---

another crazy shot, he's dropping alot of em` lately .. think he's posting everything he has left, before he goes back to Kenya in January:



12/19/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:00 AM: bw
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 01:00 PM: tons of almonds/cashews, water
- 03:00 PM: coffee + lots of sugar/cream
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: mod speed, lunges
- 09:40 PM: orange juice
- 10:30 PM: beet juice, chips & guac, small chicken sandwich
- 12:00 AM: leg drain: 30 minutes
- 12:45 AM: orange juice, 2 x banana


09:00 AM: bw
- srong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8


08:45 PM: legs complete toast speed: {2 x ~1km @ 5:27 min/mi, 5:32 min/mi} + {1 x ~800m @ 5:12 min/mi} + {lunges @ ~8 minutes, legs jello, legs adapting} /// signed up for a 5k on saturday, probably won't be recovered but who knows
- https://www.strava.com/activities/2026003253
- https://connect.garmin.com/modern/activity/3235622489
- 2 x ~1km @ 5:27 min/mi, 5:32 min/mi
- 1 x ~800m @ 5:12 min/mi
- lunges @ ~8 minutes, legs jello, legs adapting





12:00 AM: leg drain: 30 minutes

adarqui

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Re: ADARQ's journal
« Reply #8596 on: December 21, 2018, 10:27:28 pm »
0
rest day

12/20/2018

highlights:
throughout the day: 2 x beet juice
zinburger dinner: big cheeseburger (blanco, medium), 2 milkshakes (cookies & cream, slated caramel) <-- fu*k ya.
leg drain: 30 minutes

adarqui

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Re: ADARQ's journal
« Reply #8597 on: December 21, 2018, 10:39:49 pm »
0
light day.

feeling better.

12/21/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:30 AM: light run
- 10:00 AM: beet juice, water
- 10:30 AM: 2 x orange juice, 3 x banana, water
- 03:00 PM: tons of salted almonds (nearly a 3000 kcal bag), water
- 08:30 PM: light run
- 09:00 PM: beet juice
- 09:30 PM: small piece of grilled chicken, 2 x veggie egg rolls, water
- 10:30 PM: leg drain: 30 minutes



09:30 AM: very light: 33 min ::: (grass) /// legs feel good - left hamstring a little buggy that's it, hope i'm not getting sick tho
- https://www.strava.com/activities/2028144361



08:30 PM: very light: 33 min ::: (grass, felt good) /// feel decent, could run good tmw, it's going to be very cold (55F)!! lol nice.
- https://www.strava.com/activities/2028836566



10:30 PM: leg drain: 30 minutes

adarqui

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Re: ADARQ's journal
« Reply #8598 on: December 22, 2018, 05:50:32 pm »
0
light race day.

hard speed tonight (hopefully).

44th race of 2018. eeeh!

12/22/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 06:00 AM: wakeup
- 06:10 AM: coconut cashew fat coffee drink, rxbar, 1/2 orange juice, water
- 07:30 AM: warmup + race
- 09:30 AM: sausage egg and cheese on a bagel, double chocolate muffin, water
- 01:00 PM: nap: 3 hours
- 04:30 PM: orange juice, banana, some chocolates, water
- 06:30 PM: orange juice, water
- 07:30 PM: speed work
- 09:00 PM: some cashews
- 11:45 PM: fridays: chicken fingers, fries, water



08:00 AM: The Original Jingle Bell Jog 5k: 4th OA @ 17:59 /// sit & kick approach turned into just "sit" /// hit 15.1 mph at the end, but needed to do that to get under 18 lmfao.
- https://www.strava.com/activities/2029636674
- https://www.endomondo.com/users/26420622/workouts/1244095332
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=265
- 4th OA @ 17:59 official / 17:52 watch







07:30 PM: mod & hard speed: {4 x ~1050m @ paces: 5:16, 5:17, 5:17, 6:01} + {5 x ~150m @ paces: 5:26, 5:08, 5:10, 4:56, 4:29} ::: (concrete) /// decent
- https://www.strava.com/activities/2030614239
- https://connect.garmin.com/modern/activity/3241259554

plan was to do 5 1k's but had to change my course up.




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Re: ADARQ's journal
« Reply #8599 on: December 24, 2018, 12:41:32 am »
0
very light day. quads pretty sore, calves too.



12/23/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 09:30 AM: wakeup, water
- 11:00 AM: light run
- 12:30 PM: orange juice, banana, water
- 04:00 PM: stir fry: cauliflower, broccoli, butternut squash, also: irish butter, salt, pepper
- 07:00 PM:orange juice, banana, water
- 09:30 PM: light run
- 11:00 PM: 2 x orange juice, 3 x banana, milk chocolate almonds + yogurt covered raisins, water



11:00 AM: very light: 1h34m ::: (grass, quads/calves sore) /// was very nice outside, so kept running :D HR < ~130
- https://www.strava.com/activities/2031967413





09:30 PM: very light: 58 min ::: (grass, quads very sore) /// HR low /// really nice out
- https://www.strava.com/activities/2032533443


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Re: ADARQ's journal
« Reply #8600 on: December 24, 2018, 10:20:21 pm »
0
very light day, again. quads/calves still very sore. left hamstring been a little achy/sore on occasion, think those 45 deg hypers (the last session i did them) caused that one. hehe.

did lots of "iron duck" on my right soleus .. dug in deep.



12/24/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 09:30 AM: wakeup
- 09:45 AM: orange juice, water
- 10:30 AM: light run
- 12:30 AM: orange juice, banana, water
- 01:30 PM: protein drink
- 04:30 PM: cauliflower/brocoli stir fry w/ irish butter, 3 x chicken tenders, water
- 07:30 PM: light run
- 08:30 PM: beet juice
- 09:15 PM: milk chocolate almonds, yogurt covered raisins, grapefruit juice, water
- 11:00 PM: orange juice, banana, water



10:30 AM: very light: 1h51m @ {small progression at the end, until ~5:55 peak} ::: (grass, quads/calves sore)
- https://www.strava.com/activities/2033667209/overview





07:30 PM: light: 59 min ::: (grass, quads/calves sore) /// would like to be recovered for hard speed on wednesday evening
- https://www.strava.com/activities/2034104139


adarqui

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Re: ADARQ's journal
« Reply #8601 on: December 26, 2018, 12:35:14 am »
+1
nice little "train wreck" xmas for the "darqui family", as usual. sad. lmfao.

merry xmas every1! :ninja:

also, hit 3,000+ miles today, for 2018!

adarqui

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Re: ADARQ's journal
« Reply #8602 on: December 27, 2018, 12:12:52 am »
+1
12/25/2018

light run.

got to 3000 miles for 2018.

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Re: ADARQ's journal
« Reply #8603 on: December 27, 2018, 12:17:55 am »
+1
two light runs mixed with speed.

12/26/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.



09:30 AM: light with mod/hard speed: 53 min w/ {1050m @ 3:12 (4:59), 1km split=3:05 (4:57), tail wind) ::: (grass/concrete, lots of wind, hamstrings still wrecked)
- https://www.strava.com/activities/2036584597
- https://www.endomondo.com/users/26420622/workouts/1245563755
- https://connect.garmin.com/modern/activity/3248693268







08:00 AM: light w/ mod speed: 1h38m30s w/ 2 efforts in the middle: {1160m @ 3:46 (5:15 min/mi), 1km split = 3:14} + {0.26 mi @ 1:17 / 4:59 min/mi} ::: (grass/turf/concrete/road, CRAZY WINDY AF)
- https://www.strava.com/activities/2037494666
- https://www.endomondo.com/users/26420622/workouts/1245700396
- https://connect.garmin.com/modern/activity/3249858712




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Re: ADARQ's journal
« Reply #8604 on: December 28, 2018, 11:38:51 pm »
0
very light day.

12/27/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.



08:50 AM: very light: 52 min ::: (grass, legs might be improving, crazy windy) /// this wind is nuts, feels great
- https://www.strava.com/activities/2038325005



08:30 PM: very light: 1h27m ::: (grass, crazy wind) /// awesome & weird running weather, very intense winds
- https://www.strava.com/activities/2039394038

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Re: ADARQ's journal
« Reply #8605 on: December 28, 2018, 11:42:57 pm »
0
mod speed day.

barely the last few days: right big toe, right lateral knee.

bugging a bit just today: left armpit.. wtf.

calves sore. not much else sore.

12/28/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.
- big cauliflower/broccoli stir fry after evening speed



08:30 PM: mod speed: {0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit} + {2 x 190m @ 4:24, 4:22 pace} ::: (road, felt meh)
- https://www.strava.com/activities/2041207723
- https://www.endomondo.com/users/26420622/workouts/1246488033
- https://connect.garmin.com/modern/activity/3254588749
- 0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit, 1km split = 3:14 / 5:12 min/mi
- 2 x 190m @ 4:24, 4:22 pace





12:00 AM: leg drain: 40 mins

adarqui

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Re: ADARQ's journal
« Reply #8606 on: December 29, 2018, 09:57:38 pm »
+1
full rest day.

boca 5k tomorrow.

read lots of Steve Scott stuff today, training journal entries from 1981-1982 etc. incredible stuff. to sum it up: he felt like shit/wrecked/dead/tired very often. he put in 75-95 miles per week. he raced ALOT. had tons of bad races. had tons of great races, setting national/world records. for being a miler, he also raced lots of distances - 5 x 10k in one year, solid times too: 28:XX-29:XX's. he raced 800m, 1k, 1500m, 1 mile, 2000m, 2 mile, 3k, 5k, and 10k.

i feel alot better about feeling wrecked now.. serious.

http://www.letsrun.com/forum/flat_read.php?thread=346165

look what he did in 52 weeks:

Quote
52 week mileage: 4016 miles (77.2mi/wk)

43 Races

7 800/1000s
2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58

6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18

18 Miles
3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r

2 2000s 4:58.72/4:54.71

2 3000s 7:40.5/7:55h (rabbit)

1 2 mile 8:36.6
2 5k 13:50.4r/13:52

5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r

that is mind boggling.



12/29/2018

ate good. feel decent.

ate a TON of pizza (probably 1.25 of 2 pies).. lol.

09:50 PM: leg drain: 30 min

adarqui

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Re: ADARQ's journal
« Reply #8607 on: December 30, 2018, 02:18:32 pm »
0
a post i did about today's race, related to some family that showed up, from Finland, and dominated:

Quote
bruh.

The 39th Annual Boca 5k/10k (2018) got absolutely blessed by the Finnish equivalent of the Norwegian Ingebrigtsen family. Look at this:

10k: male
1-OA: Wilho Hautala (19) -> 33:07

5k: male
1-OA: Walte Hautala (17) -> 16:53
2-OA: Waino Hautala (15) -> 17:03

5k: female
3-OA: Sari Hautala (48) -> 21:28

This family brings it. Props to Sari for putting together a distance running army.

Big congrats to Julie Grinnell West for besting one of the Hautala's with her 2nd OA... Here's hoping that Spencer West & Julie Grinnell West knock off two Hautala's next year at the 40th Annual Boca 5k/10k. LMFAO.

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=2


HAHAHAHAHA.

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Re: ADARQ's journal
« Reply #8608 on: December 30, 2018, 02:43:11 pm »
+1
5k race then 20 miles in the evening!

last race of 2018!!!

3rd OA @ a big 5k. that makes 30/45 top3 overall finishes this year!

this is actually a decent 5k to top3.. could actually be my most significant 5k top3 thus far. 451 people in the 5k, historically very fast race.

2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1



12/30/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 30/45 !!! :personal-record:
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- pre-race food, don't ever do caffeine again! always wrecks my stomach!
- 05:35 AM: coconut/coffee drink, banana
- 06:00 AM: orange juice, toasted english muffin
- 07:00 AM: warmup + race
- 09:30 AM: steak quesadilla, caramel frap w/ whipped cream
- 04:00 PM: 4 x pizza slices, water
- 06:50 PM: light long run
- 09:45 PM: beet juice, 2 x orange juice
- 10:30 PM: 3 x chicken tenders, blue corn chips, tons of water

light stretching: a few times throughout the day

self massage: deep right soleus/peroneals, painful as fu*k.



07:00 AM: 45th race of 2018!!! 🤯 Boca 5k: 3rd OA @ 17:44 - big 5k! ::: 2 hours sleep, stomach wrecked, but got it done 😎🤯 (also: windy and hot)
- https://www.strava.com/activities/2044392090
- https://www.endomondo.com/users/26420622/workouts/1247192942
- https://connect.garmin.com/modern/activity/3258436087
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=1
- 3rd OA @ 17:44

- rough conditions!
- spiral wind, lots of wind .. hard during the first 1.5 .. easier during the second 1.6
- hot/humid

curious to see my finish time photo .. i recall it being sub 17:40, ie 17:38. we'll see.

some comment I wrote to someone about the race:

Quote
thanks so much man!! yea it was brutal.. felt like puking the whole race, serious. but kept thinking, last race of the year, man the fu*k up.. very happy to get it done. had to chase down 3OA, got him at ~2, then turned it up a little and got it by a decent margin. legs actually felt great, which is cool. stomach just turned it into a war. lol. peace!!!

my ig writeup:

Quote
see if you can spot me... 😎🇰🇪🇱🇷 45th race of 2018!!! and #1000thpost lol.
.
2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1
.
im throwback af. 😎 trying to get like Steve Scott. 👽💪i love the oldschool US racing scene, man those folks were so rugged.
.
had a decent 5k today, 3rd OA at the *39th annual* #boca5k. lots of history at this sfl race. decent because i was pretty wrecked before and during the race but manned up and tried to get that top3. stomach was destroyed, thought i was going to throw up for the entire race and barely had any sleep (2 hours fml). but being the last race of the year, tried hard to stay focused. so, decent way to end 2018. ill take it.
.
found this on the #boca5k10k page. they will have some top notch photos soon tho, because #afoleyphoto was there.. so, hope i get a #crisp shot. 😎😎😎




06:50 PM: very light: 3h7m @ {mixing up the very light paces} + {mile 12 = 7:42 light progression, for fun} ::: (grass, felt great) /// might do a 6 hour ultra on sunday, need to prepare a bit to make sure it's safe (if I do it) /// grass/dirt = my favorite
- https://www.strava.com/activities/2045623751
- https://www.endomondo.com/users/26420622/workouts/1247383017
- https://connect.garmin.com/modern/activity/3259939957
- 20 miles in 3h7m, easy
- half marathon: 1:59 hah

no wonder i was so healthy in October.. so much grass running, feels amazing, like i'm running on pillows.

roads beat me up so much, have to be careful. need to go back to grass for my light runs .. but also make sure i do some speed on roads, to make sure i'm race ready on hard surfaces. seems like a bit of a balancing act. when i was doing light on grass AND speed on grass, my road speed eventually got wrecked, just felt haywire and it beat my quads up like crazy. took like 2-3 weeks to re-adapt to hard speed on roads. so, need to prevent losing those adaptations.


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Re: ADARQ's journal
« Reply #8609 on: December 30, 2018, 03:01:48 pm »
0
derp.