Adarq.org

yesterday:

11/14/2018

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

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good, 2x beet juice, bananas, oj/grapefruit juice, broccoli/cauliflower stir fry + grilled chicken

08:30 AM: workout: 35 min light @ 10:XX

08:30 PM: workout: 30 min light @ 10:XX

awful speed day. dead.

feel a bit fatter lately. def put on some fat over the last few months (reduce run volume). hehe.

11/16/2018

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

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate ok, nice cauliflower/broccoli/grilled chicken stir fry for dinner



07:45 AM: workout: wanted to hit a hard mile on concrete but was dead: {0.7 mi @ 5:13 min/mi} + {7 x ~100m @ < 4:30 min/mi}
- https://www.strava.com/activities/1967810944
- https://www.endomondo.com/users/26420622/workouts/1230193275
- https://connect.garmin.com/modern/activity/3164876355
great weather today out of nowhere. mile attempt sucked, felt weak. maybe yesterday took too much out of me.

cant sleep.

fuck.

ok so tmw morning I get to run with elites (10k).. some guys who have made the olympic trials for 2020 etc.

how long will I last?

i'm hoping for a mile but, who knows.

the best bet is probably 1km.. i imagine they'll go out around 4:50 min/mi soo.. I just need to make sure i'm up at the front of the start, so that my plan doesn't get wrecked the moment the horn goes off. It's a 10k so, I don't expect they will go out insanely fast.

hoping that with adrenaline in me, I run really strong and can hang for a mile at least.

400m?
800m?
1km?
1200m?
1 mile?
2km?

guess i'll find out tomorrow. ;d

now hopefully i can fall asleep.. last night was awful.

gn!

I saw Fernando Cabada before the race (big fan of his). He was cool as fu*k. He was like, what are you going for? I said, i'm just going to run with you guys for as long as possible. He laughed and said, that sounds fun good luck etc.

So, gun goes off, and I go right to the "front" (behind Brian Shrader, a 28:28 10k guy, and another guy) .. and then I just stay behind them for ~3 minutes.

Afterwards, Fernando saw me again and he said something like "damn dude I didn't know you were serious. when you told me that initially I was thinking, good luck, it's going to be fast, but you went out flying"

haha.

kinda cool.

Fernando ended up getting 2nd OA!!! He wasn't too confident going into the race, but he brings it, and got it done.

Brian Shrader's IAAF:

https://www.iaaf.org/athletes/united-states/brian-shrader-270142

"race" day!

writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.

then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don't eat for fear of stomach bloating etc.. but the rxbar itself just wasn't settling my stomach. shortly after eating the banana, I felt great.

felt really light/amp'd/ready to go during my warmup for the race.

11/18/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream


06:30 PM: race: Flanigan's 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- https://www.strava.com/activities/1971716432
- https://connect.garmin.com/modern/activity/3169460296
- https://www.endomondo.com/users/26420622/workouts/1231107670
- http://www.splitsecondtiming.com/results/2018/flan10k2018.php
- 1km @ 2:57 / 4:46 min/mi -> road 1km & race km PR

most fun i've had in a while.

plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it's really hard knowing you have 5.x miles left.. just plays tricks on you. so it's like i accomplished my "minimum goal" and then that was it. that's my only "let down", not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km's by myself.

finishing kick (~100m) @ 4:12 min/mi pace lmao.

first OA ran 29:27. I was right behind him @ 1km LMFAO.

FRONT ROW SEATS HOMIE, for 3 minutes.

30% next year would be 3km.. that's the goal for this race in 2019.

pc!











that first mile ended up being ~5:22. that's me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace .. still ends up being 5:22 lol.

kinda interesting how my HR jumps *after* I slow down, no? .. hmm.





06:45 PM: light: 1 hour (grass/rocks/dirt) -> that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
- https://www.strava.com/activities/1972984264

elbow, hand, and side of knee are scuffed up a little. no problem tho.

crazy.. was a big rock too. something must have unearthed it, and i clipped it.

HR is low again!

hah cool. from an elite:

"danny.doc @andrewdarqui glad you rolled with us. See you next year"

got to hold it for much longer next year.