Author Topic: ADARQ's journal  (Read 1621992 times)

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adarqui

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Re: ADARQ's journal
« Reply #8640 on: January 26, 2019, 03:12:33 pm »
+3
10k race day!

didn't get enough sleep. left knee still hurting (VL insertion), but it's slight.. enough though to make me worried and become more cautious. did a few jogs in place, felt good, so decided to at least go to the race and warmup. during warmups, felt good, so decided to race. didn't bug me at all during the race, thankfully. bugging me a little afterwards.

photos from last week:





01/26/2019

diet:
- pre-race: 05:40 AM: tall glass of orange juice, banana, water
- pre-race: 05:55 AM: flax oatmeal + honey + pink salt, water
- race: 07:30 AM: 14th Annual Flipany 10k: 2nd OA @ 36:18 (Big PB :personal-record:) :: lead for 5.25 miles then got SMOKED lmfao. /// again, no water during the race! /// {5:47, 5:53, 5:51, 5:56, 5:59, 5:56, 0.2=5:59}
- 10:30 AM: pita egg sandwich, caramel frap, soup!
- TODO: moar food



07:30 AM: 14th Annual Flipany 10k: 2nd OA @ 36:18 (Big PB) :: lead for 5.25 miles then got SMOKED lmfao. /// again, no water during the race! /// {5:47, 5:53, 5:51, 5:56, 5:59, 5:56, 0.2=5:59}
- https://www.strava.com/activities/2104285201
- https://www.endomondo.com/users/26420622/workouts/1259645941
- https://runsignup.com/Race/Results/55865/#resultSetId-139386;perpage:10
- Flipany 10k: 2nd OA @ 36:18 (-55s :personal-record:) /// 5:51 min/mi pace for 6.2 miles!

goal was to hit every split under 6, got it done. never did that before, for that long. felt really good. almost lost it on one split, that 5:59 could easily have been 6 and i'd be annoyed right now instead of happy. lol. I don't think i've ever hit sub6 (actual splits, not avg) for more than 3.1 miles. So getting it done for 6.2 is good progress. I'd like to do it for 10 miles or 13.1 miles in the next few months etc.

really great race.. man i got owned. dude was "drafting on me" for pretty much the entire race. I could hear him breathing hard from mile 1, really thought he'd be toast. but there he was, mile 5, right behind me. I knew by mile 4 that this dude was tough, but didn't think he was going to beat me. I figured he might just keep drafting on me until the end, then i'd outkick him hard, game over. Basically, a little after mile 5, he just took off, and i tried to stick but the pace seemed kind of crazy.. had to be 5:2X or less .. so i was thinking maybe he was taking off too early, but he just kept going. He ended up hitting 35:46, and me 36:18, so he basically dropped me by over 30 seconds in one mile. Impressive. Definitely got KO'd at the end. RIP. love getting KO'd in running, good fuel. lmfao.

previous 10k PR = 37:13 (official). so, dropped ~55s off of my previous PR today!





also, one funny thing happened.. guy who overtook me and won was potentially a fuckface. around mile 5, I "cut a turn" (didn't realize it until this guy yelled at me) by like, 5 feet (going on the inside of the cone instead of the outside). but, I couldn't see the cone because I had a motorcycle cop in front of me, and the cop went on the inside like i did. so this fuckface freaks out and yells at me and i'm like "dude what" and i just kept running. i mean he went on the outside of it, he could have also gone on the inside instead of whining.. or just not whined. shortly after, he smoked me. I felt like saying something but i didn't. i congratulated him at the end etc, no prob. but you could tell he was a bit of a dick.

anyway, the thing that pissed me off about it was, here's this guy who is clearly faster than me, who was drafting on me for nearly the entire race, whining about me going on the inside of a cone (that's the only time it happened). what a douche bag. i shielded him from the wind for like 5 miles and he acts like a whiny little bitch. wish i would have beat him but, he's clearly a faster runner. looked him up briefly, 16:XX 5k guy (recent numbers). i do wonder what he would have said if i had won tho, probably would have complained that i cheated.. literally cut a corner by a few feet and this guy is throwing a tantrum.

to add to that, i asked the race director about the cones before the race. i'm like, do u stay on the right side always? and he told me it doesn't matter.. said it right in front of the other dude too. so here's some hard left turn with a bunch of cones.. come to think of it, might not have even had to run on that side of it. maybe he fu*ked up. dude needs to relax. :D

that probably goes down as the most annoying moment in racing so far, for me. lol.

all good tho.

finally: my last split says 0.16 mi instead of 0.2.. who knows. tons of storm clouds, maybe gps mess up. i asked the guy what he got at the end because i didn't see my time (they had the "time sign" turned the wrong way, couldnt see what your time was entering the finish, noob life lmao). guy looked at his watch and said 35:45 for 10k (and his official was 35:46), so could have just been some gps jankyness who knows. def sub37 tho.



---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

LBSS

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Re: ADARQ's journal
« Reply #8641 on: January 26, 2019, 11:31:43 pm »
+1
damn, andrew! that's fast. i bet you can hit 16:xx 5k this year if you gun it.
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 #8642 on: January 27, 2019, 07:43:07 am »
+2
damn, andrew! that's fast.

ya kinda! haha. definitely happy about it.

Quote
i bet you can hit 16:xx 5k this year if you gun it.

thanks man! i think so as well. i had to learn from my mistakes last year.. i knew i was about to make some, but just had to learn the hard way. now it's time to put it together.

2019:
0. always try to stay healthy!! AELS, AERS, AETS etc. health #1, top priority
1. longer races - more 10k's (8k/10k/15k's etc) & halfs
2. more volume / longer runs, during the week
3. work hard at executing more intelligent pacing/race strategies when possible (like yesterday)
4. less speed work: use races, sharpen up for big races, but don't overdo the speed work each week
5. get used to heavier shoes: everyone else is, but i'm not.. it's a weakness for me
6. try to do the majority of my runs in the early morning: wake up earlier and get my runs in .. races are early, can't be used to training LATER than avg race start times
7. need more sleep for races (5-6 was wrecking me..). by doing #6, i should be able to get 7-8 hours, due to sleep schedule shift and getting my body into an earlier rhythm
8. don't always go out with the leaders in races, especially if i'm feeling like crap .. stay disciplined and execute some strategy instead
9. still try to go out with the leaders in some big races and really race hard, but be a little more cautious about how often i deploy it
10. don't neglect my long run
11. don't neglect hills
12. continue to train on grass and compete on roads: this keeps me much healthier
13. more long threshold, def can feel it making me stronger
14. try hard not to miss the big races, the ones with lots of history (i tried last year but missed some) .. these are the best because they are harder for me to top3.
15. keep the idea of being fit to run fast in my head, instead of "trying to run fast".. ie, i run fast because i'm in insane shape, not because i'm forcing myself to run that fast and tapping into everything to do so. run fast because i can, not because i want too (the combo of everything above basically)

i dno maybe there's some more hah.

pc!!!

adarqui

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Re: ADARQ's journal
« Reply #8643 on: January 27, 2019, 09:10:10 pm »
+1
light long run today, legs toast.

also right soleus flared up a bit after the run. soleus's are acting weird lately.



01/27/2019

diet:
- ate great. huge spinach/mixed greens/butter lettuce salad for dinner, with crackers/gouda, and 1/2 of a chicken sandwich :D

08:30 AM: light but tough (legs dead): 2h54m ::: (road - meh, heavy shoes) /// wanted to do this on grass but - everything is flooded
- https://www.strava.com/activities/2107323364




---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8644 on: January 28, 2019, 09:18:45 pm »
0
quads pretty sore. other than enjoying racing, i really dread road running.



01/28/2019

diet:
- ate great.

07:00 AM: mostly light + mod at the end: 1h33m @ {mostly 8:XX} + {last 2 miles: 6:55, 6:33} ::: (turf, legs toast, heavy shoes, cold/windy) /// quads wrecked from the road long run yesterday
- https://www.strava.com/activities/2108938931



was very cold/windy. rough but fun.

quads really sore still.

very solid HR.

---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8645 on: January 28, 2019, 09:34:30 pm »
0
omfg. i just realized something..

I might do Edison Festival of Lights 5k on Feb 16, evening race in Fort Meyers. There's also this half marathon the next day (Paradise Coast Half), pretty close to it.

Might do both.. dno!

 :ninja: :ninja: :ninja: :derp:

adarqui

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Re: ADARQ's journal
« Reply #8646 on: January 29, 2019, 12:42:01 pm »
0
2018: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138503/#msg138503
2019: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146049/#msg146049

just found out some random info about that ultra:

the masters guy I post in here on occasion, got 2nd overall in like 2013.

also he was on a relay team (like i'm about to do) which set the CR at 49 laps. They averaged ~5:54 min/mi pace as a team. That's batshit considering the hills. holy crap.

I think I want to do it individually next year.. I definitely think I can win that. Could be my first prize money win :D Have it in my mind for 2019.

bump from 2018, courtesy of jr.

i knew i could win that ultra, even before I did the relay.. that's interesting. but ya, i was thinking about winning it for about a year. crazy. :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8647 on: January 29, 2019, 06:25:00 pm »
+2
i got robbed. they rounded my shit up.

36:17 mfqr.



:/

36:18 my a$$




adarqui

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Re: ADARQ's journal
« Reply #8648 on: January 30, 2019, 03:08:01 pm »
0
light with mod finish.

01/29/2019

diet:
- ate great. huge broccoli/cauliflower stir fry for dinner.

08:30 AM: light->mod progression: 1h:24m {last 4 miles: 8:01, 7:39, 7:22, 6:41} ::: (grass/dirt/rocks, cold, heavy shoes, quads sore)
- https://www.strava.com/activities/2111156402

plan is to do 1 hour mod tomorrow but, depends on how quads feel.



---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8649 on: January 30, 2019, 03:11:42 pm »
+2
mod threshold.

right calf & behind right knee a bit tight after the run. seems better hours later.



01/30/2019

diet:
- eating good. turkey/cheese/avo sandwich for lunch w/ salt/vinegar chips & cookie. big spinach salad later.

07:30 AM: mod: 1h31m with {~53m @ 6:XX} ::: (mushy grass, heavy shoes, legs good)
- https://www.strava.com/activities/2111156402





decent! field was real mushy but still got it done. should have done another mile but was getting late. need to start earlier :/

---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8650 on: February 01, 2019, 01:57:04 pm »
0
yesterday:

light/long. felt great during the run - no problems/tightness.

right calf/behind knee got worse as the day went on, but i also messed with it a ton: some serious manual pressure & stretching.

01/31/2019

diet:
- ate good. also had a cheeseburger/sweet potato fries and butterfinger milkshake for dinner.

07:45 PM: very light progression: 2h1m ::: (grass/dirt/rocks, heavy shoes, right calf a little tight since last night, but didnt feel it during the run) /// left shoe digs into my ankle sometimes /// tmw = rest
- https://www.strava.com/activities/2115338866






---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8651 on: February 01, 2019, 01:58:52 pm »
0
rest day!

right calf (gastroc) is alot better than yesterday. still not sure whether i'll signup for a small 5k tomorrow. i feel like my calf will be fine tomorrow but not 100% sure. this tightness behind the knee stuff can get worse so i have to be careful.

other than that, feel really good.

02/01/2019

diet:
- eating good so far. plan to finish with a big spinach salad for dinner.

---

footer stats:

top3 finishes:
2019: 3/5
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

adarqui

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Re: ADARQ's journal
« Reply #8652 on: February 01, 2019, 02:15:42 pm »
+1
just noticed..

I did 343 miles in January 2019, which makes that my 4th most miles *ever* in a month (373, 354, 346, 343). BUT, I did that *without* doubles for the last 2 weeks (50% of the month) AND took rest days each of those weeks (6d).

*also*: I didn't do a single speed session all month.. and I eclipsed my 10k PR by almost a minute! I imagine my 5k is at-or-near PR levels as well. mile, definitely not. but I did have some crazy kicks at the end of races (ultra, 10k, half) which showed that my speed is fine.

that's pretty cool.

plan is to keep doing what i'm doing. need to be a little more careful though, been tweaking my calves all month (mostly soleus). gastroc tweaks are scarier for me, can't really run if that's tweaked.

i race so often that I need to be careful with how hard I train during the week, especially now that i'm racing longer distances more often. i'd like to get to the point where I can do a strong half or full whenever, for example. oh a full next week? cool let me go try to top3 that. etc.

i like this new routine i'm on where i simply try to get in 1.5-2 hours of running every morning. feels like it's working very well. you can just feel when your aerobic base improves considerably, running feels very different.. especially when you're 1.5 hours into a run and feel like cranking out some harder miles in the end, and somehow you just can. the ability to do that happens when you really up your running strength.

waking up earlier helps. i'd like to get in 2 hours every morning but i really need to wakeup earlier for that.. 2 hours is way harder than 1.5 hours though.. i mean psychological it's a whole different level. 1.5 seems do-able for me. so i'll keep cranking that out, throwing in 2-ish occasionally and 3-ish once a week (long run), and then who knows maybe i'll be able to go 2 hours every morning at some point.

i figure if i do that for months on end (and maybe years on end), i might obtain some of that magic those oldschool runners captured when they did crazy sh*t like that. these guys were animals, they ran 120-150 miles per week. so much of it slow, and raced very frequently. then they'd drop 28:XX 10k's, <2:10 marathons etc. it's incredible. and they seemed to always feel like crap, according to their journals. i need that kind of aerobic weaponry.

:D

 :ninja: :ibrunning: :ibjumping: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8653 on: February 02, 2019, 11:03:20 pm »
0
will update tmw. 1st OA in an unexpectedly tough race, plus it was crazy hot/humid. fun stuff.

check the 2nd photo. tons of great food/goodies after the race. hah.


adarqui

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Re: ADARQ's journal
« Reply #8654 on: February 03, 2019, 04:31:40 pm »
+1
race day!

calf felt good soo.. decided to race.

quick race recap:
- race starts
- bunch of guys go out in front of me
- they are going fast, but i pull back to like 5:30 pace
- they all disappear, except for one guy
- this one guy is just gone.. he took off like a madman.. can barely see him
- i figure i'll see him soon..
- first mile.. dont see him
- 1.5 miles.. dont see him
- 2 miles.. see him slightly
- spent the entire 3rd mile closing on him
- 2.5 miles he sees my shadow from some weird lighting, which makes my shadow like 50 yards long .. he starts picking it up
- make the final turn into the convention center (which means the finish is soon).. say 2.9 miles
- i'm still behind this guy..
- finally catch up to him at exactly 3 miles
- turn on the after burners (4:4X min/mi pace) and get the W by ~10s

dude it was crazy.. his first mile had to be 5:0X. he went out like a nutcase, kind of like how i do sometimes.. he held on pretty good.

i've never seen him before so i was thinking he was just going to implode before a mile.. but he probably imploded at like 2-2.5 miles.. yet still kept it going.

was pretty crazy hah.

plan was to hit each mile under 5:40 but it was just way too hot/humid so, after i saw that first 5:41 mile split, i backed off.

i took photos with "the mayor" (or vice mayor i dno) and a bunch of other people afterwards lol. they all wanted to take photos with me. havent seen any of them anywhere.



02/02/2019

diet:
- ate good. finished the night with a big cheeseburger from a pub, with a pretzel bun & fried onion rings on it - was good.

06:30 PM: this event is enormous wtf? lmao! Pines Light Up The Night 5k: 1st OA @ 18:10 ::: caught 1st OA at 3 miles, turned out to be a tough race haah
- https://www.strava.com/activities/2120264831
- https://connect.garmin.com/modern/activity/3351144627
- http://www.splitsecondtiming.com/results/2019/2019pineslight.php
- 1st OA @ 18:10 official / 18:00 estimated

2nd oa must have gone out at like 5:0X first mile. it was nuts. i didnt see him at all until like mile 2. then realed him in. was pretty crazy.. he basically adarq'd adarqui lmfao. he almost got it done too. was rough reeling him in. hot/humid af and dark af, bad lighting. caught him at 3 miles, 4:4X pace and he couldnt stick, but he tried. tough dude.








---

footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0