Adarq.org

Quote from: adarqui on July 01, 2018, 07:04:54 am

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.

This is basically the approach of my very fast friend I've spoken to you about. He runs basically every day, at least ~7 miles, and does a park run most weeks. Do that for long enough with enough miles and then hit some sessions when you're prepping for a particular race and you'll be hard to beat, I reckon.

ya i think it's a great strategy. all this sharpening/peaking stuff, it's hit or miss. keeping your fitness as high as possible & racing often, is much easier. It's what I eventually did with dunking: keeping your fitness as high as possible & dunking/squatting often. Then you just let the peaks/valleys happen naturally. Some races might be weaker than expected, some might be incredible performances, but both are a result of trying to maintain/build high fitness. And as far as racing often goes, the more you race, the better you get at racing, which is very much a skill in itself.

Racing alot is just throwback badassery. The more I learn about these oldschool dudes, the more it makes me just want to execute oldschool training ideology: less science/precision+more brute force (i seem to end up always favoring this, soo..), more running, more racing.

I definitely love what i'm doing now. I love running really slow. I love racing. I love running alot. So, if I just do all of those things often, i'll improve alot because I really do enjoy it. I don't love speed training as much as all of the other stuff - solo speed sessions are brutal. I do it, but it feels different. So that's why I want to keep putting more emphasis on the other stuff. Just trying to "listen to my body", feel like it's steering me in the right direction.

your friend drop any new crazy PB's lately?

pc!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142719/#msg142719


- beat a "16:XX guy"
- lost very close to two other 16:XX guys & one of them with some serious mile speed (4:27)
- two 5k races in one day, two top3's

- run 6.5 km, strides @ 20s w/60s rest, jog rest of the way home

- stretch

it was hot. first speed work since being back.

nice!! strides ftw.

race day.. x 2!

journaling early.

---

06/30/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5-7

wakeup = 05:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:30 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
07:30 AM: food: rxbar, 2 x banana, water
08:45 AM: food: jamba juice: beet smoothie, turkey sausage / egg / cheese wrap
09:15 AM: food: starbucks: cheese danish
10:00 AM: water
11:30 AM: food: 2 x toasted sourdough + tons of butter, beet juice
12:30 PM: nap: 2.5 hours, so tired .. feel way better upon waking up
03:00 PM: water
05:00 PM: food: rxbar, water
06:00 PM: food: (stomach dying, needed something, felt fine after) rxbar, water
06:05 PM: warmup + race: All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
07:00 PM: food: post-race food! five guys cheeseburger, rxbar, blue bell ice cream w/ sprinkles etc, potato chips, sprite, water
08:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
09:00 PM: food: acai drink, water
10:00 PM: food: orange juice, water

warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
- https://www.strava.com/activities/1671411873
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=233

did just enough to try and win but kid outslicked me, solid kick and perfect timing.

another 5k later!!!! hah.

btw every1 was drenched. hot and humid af hah.

EDIT: Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak - correction: 3:58 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

^^ lol. beast.













^^^

hr really blew up. was hot/humid af out there.



TODO:
race #2

All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
- https://www.strava.com/activities/1672735019
- http://accuchiptiming.com/images/race_results/2018/All_American_5K_Run_-_Age_Group_Results.htm
- 17:52 official, 17:53 watch! lol nice.
- accuchip races are usually spot on.. it's impressive. all of the weird ones are splitsecondtiming races.

was worried about legs during warmup, felt tight. once race started tho, all good. no gas 3rd mile tho. really tough race. top3 was a battle.

3rd place guy lead for 2 miles. then 1st place guy took over. i let him separate too much. then i past 3rd place guy to move into #2. Couldn't make up that ground on #1.

another college runner kid, I think. lol!!

quick cool story: kid who came in #1 and beat me by 13s, beat me by around 3 minutes in 2016. He hit like 16:3X for 5k then, in good weather. I hit 19:3X or something. Another fast "kid" though, 5k PR = 16:19.

Guy who finished 3rd who was leading most of the race, is another 16:XX guy.

Lesson learned today: these young folks are strong, so I need to get stronger..

This was a great race & event!



^^ HR WAS GREAT!! and it was SCORCHING OUT! and I was running faster. awesome. Less humid than earlier today, but def hotter. That humidity is the real villain lol.




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PR's:
- beat a "16:XX guy"
- lost very close to two other 16:XX guys, & one of them with some serious mile speed (4:27)
- two 5k races in one day, two top3's

solid! Not sure if i've ever gotten a W against a 16:XX guy before.. like one who is still in shape/strong. Other than maybe Sonja but she's mostly 17:XX now. These people I raced today were young so, good sign I think. Also, losing so closely to two really strong runners is also a great sign. happy about it. major progress, especially considering I had to be very strategic today in my first race in order to conserve for the second, and still managed to gut out a brutal 2OA in the 2nd race against 2 other strong runners.

got to stay healthy and keep this up!

probably another 5k on Wednesday, July 4th 5k.

pc!

^^

Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

http://lynnfightingknights.com/sports/mtrack/2017-18/releases/20180418mkwelw

FRA/ARG 1-1!

go FRA!!!!!

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