Author Topic: ADARQ's journal (Read 2588036 times)

adarqui · « **Reply #8535 on:** December 05, 2018, 11:54:40 pm »

Quote from: LBSS on December 05, 2018, 11:33:50 pm

headwind for 100% of the course sounds like a grandpa story about how back in his day he had to walk 10 miles to school and it was uphill both ways

lmfao. it does.

ya the course was "north", and wind was coming from the north. I added a photo. lol.

it really was awful

that's basically the course. it's just from the southern most point to almost the northern most. that's my activity including warmup and stuff, so im going in some other spots/back and forth.

and ya it def sounds like one of those grandpa stories, that evolved from like 50% headwind to 100%.. but this story needs no evolution. lmfao.

every1 got wrecked.

adarqui · « **Reply #8536 on:** December 06, 2018, 12:05:56 am »

also.. hah. one of the local legends around here:

Quote

guy> By the way, not that I’m counting but first time you’ve ever beat me in a race?
me> yup
guy> Fuck. I mean congrats

adarqui · « **Reply #8537 on:** December 06, 2018, 01:15:21 am »

mile race day!

felt really good.

yada yada headwind excuses etc.. but it def slowed everyone down. annoying.

got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).

i'll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that's what's on my mind right now. that'd put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that's the plan for this race. that's some normal pace racing.

really hoping for decent conditions tho.. last year was perfect.

12/05/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 07:30 PM: post-race food: 5 guys burgers: 2 x!
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes

09:30 AM: light recovery: 21 min /// mile race tonight!
- https://www.strava.com/activities/2001632820

06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th -> 2017/24th -> 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- https://www.strava.com/activities/2002489595
- https://www.endomondo.com/users/26420622/workouts/1238186043
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=259
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th -> 2017/24th -> 2018/10th

regarding the headwind: last year's winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.

also, i think i got beat by a hotdog.. lol.

1km @ 3:04 (weak). nice kick at the end tho.. happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!

finally got into the top 10. got 27th in 2016. 24th in 2017.

that's cool.

^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense.. i was trying to get away from the craziness. it's such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.

12:30 AM: leg drain: 30 minutes

some of the previous stuff i posted:

2016/27th -> 2017/24th -> 2018/10th

12-14 mph headwind for ~100% of the course.. crazy shit.

5:02 official, 5:01 watch. lol.

beat a few people i've never beat before. also beat a D1 runner for FAU.. not sure what was up with him. I actually followed him.. he started slowing, so I eventually passed him. but I expected he'd be in like the 4:4X range with this headwind.. he's a 4:31 miler etc.

so that's pretty cool (if he's not hurt).

anyway.. felt great actually. hamstrings/glute/hip didn't bug me. i might be back on the "mend". good sign.

headwind life:

my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.

adarqui · « **Reply #8538 on:** December 06, 2018, 11:57:38 am »

everyone talking about the headwind today lool.

people annoyed :d

most people ran alot slower, i ran 1s faster.

if i get a no-wind mile race i'll probably crush it. both of the last 2 races are wind tainted. feh.

^^ last 2 road miles = mitchell and west mile, boca mile.

eehh.

adarqui · « **Reply #8539 on:** December 06, 2018, 01:35:02 pm »

i just realized i had 3 hamburgers last night..

2 post-race, since it was sponsored by 5 guys and we got free burgers.

then 1 huge burger at zinburger.

hah.

adarqui · « **Reply #8540 on:** December 06, 2018, 10:31:08 pm »

felt a little something in my calf during my very light run this morning .. but it went away/didn't bug me. as the day went on, left gastroc tweak.

couldn't run tonight..

so, i decided to put together my 45 deg hyper and im partial repping this shit out. feels so good. curious to see how sore i am tomorrow.

big race wednesday.. might not be able to do it if this tweak isn't 100%.. so, might as well get back to some of my bodyweight stuff.

going to avoid lunges/barbell until 2019 tho.. that'll create way too much soreness.

adarqui · « **Reply #8541 on:** December 07, 2018, 12:23:40 am »

light day turned into a rest day.

morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn't let go.

having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn't felt painful like it has all day.. good sign.

i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo.. stuff got worked out.

both hips very sore (right more so), which is odd.

12/06/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice

slept in.

10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run... lmao.
- https://www.strava.com/activities/2003394095

09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50
- that felt great.................
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that

i don't predict i'll be too sore from this.. not like i get with lunges. the ROM is just much smaller.

basically like high rep fatiguing "activation".

we'll see tho.

adarqui · « **Reply #8542 on:** December 07, 2018, 12:35:31 am »

the biggest mistake i've made this year, is not maintaining my "lower body, bodyweight strength", for one major reason:

when I get a slight injury/tweak etc, with races still in the foreseeable future, I feel "boxed in". ie, I can't just go do a ton of bodyweight lunges, which hit strength + endurance qualities, because if I do, i'll get sore for a week or more.

on the other hand, if I was to maintain my lunges so that I always maintain some kind of preparedness, I could just up the volume if I suffer a calf tweak etc, and definitely maintain strength and possibly even improve it.

this has been bugging me for all of November & December. I could see this scenario coming from a mile away, no pun intended. And i've just felt like i'm in an impossible situation: to maintain fitness, I need some kind of alternate forms of strength/fitness work that I can deploy when my main regime becomes broken. Since I haven't maintained those alternate forms of training, if I were to deploy them now & deploy them properly, i'd be sore for a week or more. To simply try and build those qualities, with big races coming up, is nearly impossible. The soreness is extreme until you're adapted. Racing with that soreness is obviously not an option, could really wreck something.

so anyway, in 2019 I plan to get back into lifting and focusing alot harder on these complimentary forms of training. I need to avoid situations like this where i'm boxed in.

i'll probably start that after this race on Wednesday tbh.

need to get my lower body strength way up again.

pc!

adarqui · « **Reply #8543 on:** December 08, 2018, 12:49:37 am »

rest day, due to small left gastroc tweak.

drove a lambo huracan lp 640-4 (or whatever) today. little outing with the work crew. i cranked it up to 140 mph. my boss hit 160 mph. hah.

legs felt pretty awesome today.

soreness: hips mostly, right hamstring slightly

12/07/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- fill in tmw maybe

3:15 PM: driving around in a lambo supercar lmfao /// 36s mile 🤯 /// HR shot up to 122 BPM when i hit 140 mph lol
- https://www.strava.com/activities/2005344807

that was fun. drove careful around the turns. 😎

09:30 PM: workout: 45-deg hypers
- partial reps w/ short rest (stand up/walk around for a sec, reset), in ~10 minutes
- 70, 35, 45, 50, 50, 2 minute hold
- felt great again

12:00 AM: leg drain
- 35 minutes

so tired. passing out now.

adarqui · « **Reply #8544 on:** December 09, 2018, 01:20:23 am »

light day.

legs felt pretty awesome today. again. actually kind of crazy pace for how light i was going today, legs had lots of bounce.

soreness: hips slightly. right hamstring tweak a little bit from all of the hypers -> don't feel it during running etc, feel it when "stretching". so probably something small.

12/08/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good / big
- lots of food
- run -> beet juice -> corn chips + guac -> chicken pita + falafel -> run + hypers -> tons of salted almonds, 2 x orange juice, 2 x banana -> koia coconut almond drink

10:10 AM: light: 30 min ::: (grass/dirt/rocks) /// tweaked my calf thursday but it feels good today
- https://www.strava.com/activities/2006654570

08:00 PM: light: 28 min ::: (concrete) /// solid pace given the effort
- https://www.strava.com/activities/2007417607

08:30 PM: bw
- 45 deg hyper partials: x 100
- nice .. that set was tough.
- glutes/hams/hips "shaking" in the last 20 reps

01:00 AM: leg drain: 40 minutes

adarqui · « **Reply #8545 on:** December 09, 2018, 02:51:29 am »

been watching lots of arm wrestling videos today. love that sport. i'd never do it, but enjoy watching it.

can't wait to start training my legs again like an arm wrestler, but for running. ;f

i guess i've already started slightly, with the 45 deg hypers.

i'll probably get back to lunging after wednesday's race. then add in the barbell on jan 1, 2019.

i wonder how much mass i can put on my legs/glutes, by this time next year.

;f

adarqui · « **Reply #8546 on:** December 09, 2018, 10:10:00 pm »

speed day!

legs feel ok.

calves tight / feel weird/thick. that weird "overstretch feeling" in my right hamstring from the hypers is already clearing up.

12/09/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- light run -> beet juice -> 2 x banana + coconut coffee/fat drink + watched dolphin game + ate cashews -> orange juice + rxbar -> speed -> beet juice -> decent salad + 3 chicken tenders -> milk chocolate almonds

10:45 AM: light: 28 min ::: (grass/dirt/rocks) /// calves been tightening up at night -> glutes/quads been doing that forever, but calves lately feh!!
- https://www.strava.com/activities/2008712128

hoping to do some speed tonight. will abandon if calves feel weird.

mod speed: light/light-mod/mod-hard repeats: {3 x 1050m/0.65 mi @ 3:37 (5:36), 3:30 (5:27), 3:16 (5:05)} + {3 x 800m @ 3:21 (6:44), 3:09 (6:20), 2:33 (5:08)} ::: (concrete, pitch dark/raining, fun) /// on the fast repeats, did the last half harder than first half
- https://www.strava.com/activities/2009411643
- https://connect.garmin.com/modern/activity/3215375696
- https://www.endomondo.com/users/26420622/workouts/1239672864
- mod speed: light/light-mod/mod-hard repeats
- {3 x 1050m/0.65 mi @ 3:37 (5:36), 3:30 (5:27), 3:16 (5:05)}
- {3 x 800m @ 3:21 (6:44), 3:09 (6:20), 2:33 (5:08)}
- best 1km split: 3:08 / 5:03 min/mi

calves felt good but was being careful. got some nice work in.

2 days of rest/light recovery. mile race wednesday. hoping i'll feel good. i felt pretty good tonight tbh, but def was lacking the power i had last wednesday/last week for example. but, i was also mentally keeping it "safe" soo, should be fine wednesday.

adarqui · « **Reply #8547 on:** December 11, 2018, 12:52:33 am »

rest day.

legs sore. calves sore.

12/10/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice + 2 x banana -> beet juice + tons of almonds -> some chocolates -> zinburger salted caramel milkshake -> sauteed cauliflower with irish butter + 3 chicken tenders -> koia cinnamon almond drink

12:00 AM: leg drain: 35 minutes

adarqui · « **Reply #8548 on:** December 12, 2018, 12:19:18 am »

light day.

mile race wednesday.

left calf/behind knee "thick", lame. hamstrings recovering. legs feel decent. should feel way better tomorrow, minus the calf thickness.

signs of getting sick (throat barely, mucous moreso). hope i dont.

12/11/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- light run -> beet juice -> 2 x orange juice + 2 x banana -> tons of salted cashews -> koia cinnamon almond drink -> 1/2 orange juice + piece of focaccia bread -> light run -> 10 chicken wings + focaccia bread -> beet juice -> orange juice + some salted almonds

09:45 AM: light: 32 min ::: (grass/dirt/rocks, very windy, cold!)
- https://www.strava.com/activities/2011834966

08:40 PM: light: 33 min ::: (grass/dirt/rocks, cold af!!, 53 F!!) /// legs recovering, feel decent, left calf still thick tho \\\ 2900.0 miles for 2018 as of this run
- https://www.strava.com/activities/2012837121

12:15 AM: leg drain: 35 minutes

adarqui · « **Reply #8549 on:** December 12, 2018, 01:07:49 am »

this was from my 4:47 from october.. going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this'll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow .. because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior.. basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we'll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice.. should be decent conditions.