Author Topic: ADARQ's journal  (Read 737418 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8670 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8671 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8672 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8673 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8674 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8675 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8676 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8677 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8678 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8679 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8680 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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8681 on: February 03, 2019, 04:36:18 pm »
+2
hills + overheat day!

thought i was going to die (srs).. lol

long sleeve + thick sweatshirt + high socks + hills + hot/humid = insanity. decent effort tho (almost 10 miles).

02/03/2019

diet:
- crazy eating.. plus superbowl party tonight, diet will be jacked up (tons of guac/blue corn chips/salsa coming)

10:00 AM: light: 1h31m w/ hills ::: (grass, hills, overheat-training, crazy hot) /// felt like a summer session /// need more heat shock proteins!
- https://www.strava.com/activities/2122044439



^^ meltdown data.. hah.

---

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8682 on: February 05, 2019, 08:28:14 pm »
+2
felt incredible today.

needed that rest day yesterday.. calves loosened up. hopefully they stay loose since I have a race saturday.

legs felt sooooo loose/strong all day. love hills.



02/05/2019

diet:
- ate light/clean. lots of bananas!

07:45 AM: light w/ mod up-hill: 1h49m w/ {~1h10m on the steep hill path, 27 x uphill} ::: (grass/dirt, felt GREAT, nice weather)
- https://www.strava.com/activities/2125836257

even though it was a light session, probably one of my best sessions on this steep hill path. felt strong today.

trying not to push it at all during the week, want to be fresh for a race Saturday (and maybe Sunday dno).





---

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8683 on: February 06, 2019, 09:19:51 pm »
+1
light day. felt good but tired.

sat down for too long at work, left hip flexor a little tight/achy. i've been doing standing desk alot lately, not much sitting, so seems like I "overdid sitting" lol.



02/06/2019

diet:
- ate light/clean. finished with a cookies & cream milkshake w/ whipped cream + a "chinese chicken salad".

08:30 AM: very light + kinda-hard-uphill: 1h28m w/ {45m steep hill path} ::: (grass/dirt, tired)
- https://www.strava.com/activities/2128141189





---

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33155
  • who run it.
  • Respect: +8479
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8684 on: February 07, 2019, 11:19:30 am »
+1
2019 looking sexy so far.