Author Topic: ADARQ's journal (Read 2587415 times)

adarqui · « **Reply #8370 on:** September 26, 2018, 09:51:14 am »

just made a deal on ebay for a legit kenya olympic singlet!!

^^ same one

Quote

Product Details
The authentic Nike Vapor men’s track and field singlet – worn by Team Kenya track and field athletes at the Olympic and in Rio de Janeiro and 2018 IAAF World Championships and Athletics Championships in London – features Nike AeroSwift technology and was designed to enhance overall human potential for speed and to give athletes an edge to perform at their very best.

Colour: Red
Size Medium Men

Engineered at the filament level, AeroSwift is light, strong, dry, stretchy and breathable without being transparent or unsupportive
Nike AeroSwift yarn is 17% lighter, dries 32% faster and has 50% more stretch than previously utilized materials
Fabric: 100% recycled polyester
Machine wash, hang to dry

i really wanted a kenya singlet...... boom.

i've bought all of my kenya stuff from this seller (run365 on ebay). everything has been top notch quality so, i imagine this singlet is going to be legit af.

;f

adarqui · « **Reply #8371 on:** September 26, 2018, 11:06:32 pm »

light/rest.

track tomorrow hopefully.

09/26/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = tired
hours sleep: 6.5
wakeup = 07:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
07:20 AM: food: orange juice, water
08:10 AM: workout: very light recovery (grass): 30 min
08:45 AM: workout: bw
09:15 AM: food: 2 x grapefruit, beet juice, banana, water
10:30 AM: food: subway: foot long bacon egg/cheese flatbread
03:00 PM: food: protein bar, water
09:00 PM: food: rxbar
10:00 PM: food: 4 x banana, beet juice, coconut heart chunks, 2 x toast w/ irish butter, koia cinnamon horchata protein drink, rxbar, water

08:10 AM: workout: very light recovery (grass): 30 min
- https://www.strava.com/activities/1866751211

08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 9
full dips: BW x 11

adarqui · « **Reply #8372 on:** September 27, 2018, 10:58:21 pm »

i love this no scale/watch stuff, freedom.

also: i'm much faster than i am slow, i think.

09/27/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
08:40 AM: food: rxbar, orange juice, water
09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
10:00 AM: food: 4 x banana, beet juice, rxbar, strawberry protein drink, water
lots of water throughout the day / during work
03:00 PM: food: chicken/bacon boreshead sandwich (~6"), water
06:00 PM: food: rxbar, water
07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
09:00 PM: food: cookies & cream milkshake w/ whipped cream, bleu cheese burger, water
11:00 PM: food: koia protein drink

09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
- https://www.strava.com/activities/1868935612
- {1 x ~400m @ 4:56 min/mi}
- felt good

07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
- https://www.strava.com/activities/1870097487/overview
- {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}
- {3 x 200m @ 35.2, 34.7, 29.9}
- last 200 @ 29.9 hit t/s of 17.4 mph nice

first 1080m effort was controlled ~700m, hard ~400m.

still no sub3 1km but, for no watch, i'm happy with 3 flat. will be sub3's soon. feel like i have more power already.

also happy with the sub30 200m. easier sub30 i ever hit, that's for sure. had some serious limb speed going on lmao.

so close to a sub3 km.. annoying. that happens alot with me and 1km efforts. i've hit 3:00 like 4 times probably.. lmao.

tmw = light.

adarqui · « **Reply #8373 on:** September 29, 2018, 12:24:06 am »

rest/light.

tmw going to be light.

09/28/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely (more so as day went on), right ankle barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 7.5
wakeup = 07:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
07:40 AM: food: orange juice, rxbar, water
08:15 AM: workout: very light recovery (grass): 30 min
08:45 AM: workout: bw
09:30 AM: food: orange juice, 3 x banana, koia protein drink, water
02:00 PM: food: small veggie stir fry, beet juice, almond joy, water
08:00 PM: food: Argentinian spot: skirt steak, small salad, sweet potato fries, 2 x flan, some chocolates, water
12:00 AM: food: rxbar, water

some self massage of calf in there somewhere. not too crazy tho.

08:15 AM: workout: very light recovery (grass): 30 min
- https://www.strava.com/activities/1870858508

08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 11
wide grip pullup hold at the top: x whatever
dip hold at the time: x whatever

adarqui · « **Reply #8374 on:** September 29, 2018, 01:17:08 pm »

rest/light.

happy about my bodyweight strength, feeling "strong" again.

09/29/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely (more so as day went on), right ankle barely, left elbow achy (from bw exercises i think), EVENING: right big toe acting up
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8.5
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, rxbar, water
10:30 AM: workout: very light recovery (grass): 45 min
11:15 AM: workout: bw
11:30 PM: food: 3 x banana, koia protein drink, black tea, coconut chunks, water
01:00 PM: ice right soleus: 40 minutes
04:30 PM: food: pepper stir fry, beet juice, water
05:30 PM: food: rxbar, banana, koia protein drink, water
08:30 PM: workout: very light recovery (grass): 27 min ::: wanted to do 45 min, but lightning got intense
09:15 PM: food: 2 x pizza slices, 2 x toasted sourdough + irish butter, orange juice, 3 x banana, water

10:30 AM: workout: very light recovery (grass): 45 min
- https://www.strava.com/activities/1873286303

08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 12
wide grip pullup hold at the top: x whatever
dip hold at the time: x whatever

08:30 PM: workout: very light recovery (grass): 27 min ::: wanted to do 45 min, but lightning got intense
- https://www.strava.com/activities/1874161071

my right big toe on the bottom is freaking out. had this before, took forever to go away. hope it's not back again.. it's so annoying.

it came mid-day out of nowhere.. well, after walking around out back, barefoot, throwing dog toys - like i do every day.

adarqui · « **Reply #8375 on:** September 30, 2018, 07:07:18 pm »

speed day!

productive day.

09/30/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water

10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}

07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)

wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".

left hamstring achy, probably a minor fatigue tweak.

ha. hit 50.0 miles on the dot.

adarqui · « **Reply #8376 on:** October 02, 2018, 10:07:37 pm »

yesterday:

rest day.

right soleus is way better after speed days.................. way worse after slow days..................................

10/01/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.

10:30 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10

also a light run

09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494

adarqui · « **Reply #8377 on:** October 02, 2018, 10:09:34 pm »

speed day!

My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.

I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.

10/02/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water

09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)

07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58

(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200

For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.

probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.

we'll see.

adarqui · « **Reply #8378 on:** October 03, 2018, 12:57:17 am »

a simple technique i've been using before my speed sessions lately (i've done it before, but not as intense as i'm doing it lately), last 2 weeks or so - when i committed to my speed again:

while i'm warming up, as I start getting closer to "go time", I start telling myself:

"just throw the lob, then go get it"

"just throw the lob"

"then go get it"

"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"

"go get it"

might sound odd but.. the idea is, just let loose.. throw the lob = "let loose", ie, make that shit bounce high as fuck, maybe way outside of your comfort zone, then go get it.

that's how my dunk sessions often ended up.. letting it bouncy at peak or higher vert, then trying to make some magic happen.

so, lately with my speed sessions, i've been equating my "start of the effort" to "throwing the lob".

I really noticed the power of it on that ~4:2x paced 550m a few days ago.. I just kept saying that to myself, over and over, with the idea of going WAY OUTSIDE of my comfort zone, and I just took off like a nutcase. I blew up pretty hard, but that's kind of the point.. It's not easy to blow up. Blowing up is pretty painful. It took a "crazy lob" to get me to start off on that pace, and then I just tried to hold it for as long as possible, whatever it was, and it felt great. That blow up 550m also showed me i'm definitely at or near PR 1km (2:53) level right now. All I really need to do is take the risk and ride it.

also with the lob analogy.. you only have a few really good lobs/max dunks in you.. so it feels like you're at that part of a dunk session where you're peaked and in a position to potentially land something crazy, you just have to let loose and go for it.

maybe that's a "speed runner" mindset though.. I love going fast, just like I loved trying to land a simple hard dunk. Blowing up after a great effort, reminds me of an epic missed dunk. Some of my favorite dunks (of mine and others) are misses. So to me it makes perfect sense.....

i'm up way too late.. way too much adrenaline from tonight's session.

gn!

adarqui · « **Reply #8379 on:** October 03, 2018, 11:28:19 pm »

rest day!

10/03/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely, hips barely at times, adductors barely at times, calves tight at times, right stomach/abdomen feels odd at times (also got heartburn today, so could be GI related)
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
10:00 AM: workout: bw
10:30 AM: food: broccoli/cabbage/carrot stir fry, chicken tenders, 3 x banana, lots of water
02:30 PM: food: 2 x rxbar, water
03:30 PM: food: rebbl golden milk, 2 x pistachios, water
07:00 PM: water
08:55 PM: workout: very light recovery (grass): ~24 min
09:45 PM: food: 5 x banana, coconut heart chunks, some bread/butter, beet juice, rxbar, water
10:45 PM: food: rxbar, orange juice, water

10:00 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10

08:55 PM: workout: very light recovery (grass): ~24 min
- https://www.strava.com/activities/1882776418

adarqui · « **Reply #8380 on:** October 03, 2018, 11:40:01 pm »

I NEED TO GET BETTER AT: 13 mph.

adarqui · « **Reply #8381 on:** October 04, 2018, 11:56:00 pm »

light day. speed got rained out, both morning & evening.

10/04/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
08:40 AM: food: orange juice, water
09:30 PM: food: 4 x banana, beet juice, bolthouse breakfast smoothie, 2 x peanutbutter cups, water
03:00 PM: food: bolthouse breakfast smoothie, rxbar, banana, water
09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
10:10 PM: workout bw
10:30 PM: orange juice, water
11:00 PM: food: big bag of chipotle cashews, rxbar, 2 x banana, turmeric drink, water

10:10 PM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10

09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
- https://www.strava.com/activities/1884825821

stepped in a pothole (with my right foot/ankle) while running at night in the rain .. i know of this pothole, but lost concentration of where i was at. felt it in my achilles slightly (big stretch). could have been real bad. got lucky.

adarqui · « **Reply #8382 on:** October 06, 2018, 02:34:47 pm »

yesterday:

hard speed day!

10/05/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times (getting better though, I think I strained part of my rectus abdominis)
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 08:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
ate really light, except for post-track session, had an incredible burger (blanco burger) from zinburger, and a milkshake/fries.

warmup for later hopefully (concrete): {1 x 400m @ 1:09 / 4:38 min/mi} :: trying to get better at "13 mph" // breaking in a new pair of NB RC5000v2's!
- https://www.strava.com/activities/1885716803

solid!

hard speed (track, a bit dead, no watch): {800m @ 2:22.3} + {200m @ 29.7, 17 mph t/s} + {80m @ 11.4s}
- https://www.strava.com/activities/1886479292/overview

solid 200m. weak 800m (should have just kept it going and got another sub3 km.. :/)

adarqui · « **Reply #8383 on:** October 06, 2018, 03:36:45 pm »

I like this.......... alot.

quick recap of this small "speed block" i've been on, in reverse order:

block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/09/01 to 2018/10/05

block goal:
- sub3 1km

block restrictions: no watch!
- didn't use a watch for any of the workouts.

extra block notes:
- block got kinda jacked up from 09/07 through 09/13 - ear issue, then back on track.

block summary:
- highest max speed: 17.7 mph
- fastest 200m: 29.7
- fastest 400m: 1:09
- fastest 400m split (inside of the 550m): ~550m @ 1:29.7 (4:23 min/mi)
- fastest 800m: 2:21.9
- fastest 1000m: 2:58
- fastest mile: 5:09
- longest "hold": 1.15 mi @ 05:07 min/mi
- 200m efforts: 31.9, 29.9, 29.9, 29.7
- km splits: 3:06, 3:06, 3:06, 3:05, 3:02, 3:17 (race), 3:00, 3:09, 2:58
- summary notes: 200's and 400's done after longer (800m+) hard efforts
- 3-5sec dead hang neutral grip pullups: BW x 10
- full dips: BW x 12

notes about block notes:
- if it says "fastest" etc, that's: "fastest within the block". if it says PR etc, that's all time. No PR's in this block, other than no-watch PR's which would be 1km/800m.

2018/10/05:
- AM: (concrete): 400m @ 1:09
- PM: (track): 800m @ 2:22.3, 200m @ 29.7
- block notes: fastest 200m

2018/10/02:
- AM: (grass): 400m @ 1:10
- PM: (track): 1000m @ 2:58, 200m @ 29.9
- block notes: fastest 1km

2018/09/30:
- AM: (grass): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
- PM: (grass): {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- block notes: longest "hold" (1.15 mi @ 5:07 min/mi)

2018/09/27:
- AM: (grass): 400m @ 1:14
- PM: (track): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}, 200m @ 29.9

2018/09/25:
- AM: (grass): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}
- PM: (grass): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm}
- block notes: fastest "hold" (550m @ 1:29 (4:23 min/mi)}

2018/09/22:
- AM: (5k race): initial 1km @ 3:17
- PM: (grass): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED}
- ^^ km @ 3:02
- block notes: fastest 1km in race

2018/09/19:
- AM: (grass): 3 x ~450m @ 4:5X pace w/ short rest
- PM: (grass): {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

2018/09/17:
- AM: (grass): 4 x 400m @ 5:1x pace, short rest
- PM: (concrete): 1160m @ 3:50 (5:19 min/mi) (1km split @ 3:06)

2018/09/15:
- AM: (concrete): 8 x 80m @ 4:3X-5:0X pace
- PM: (grass): 900m @ 2:51, 2 x 400m @ 4:5X min/mi

2018/09/06:
- AM: (concrete): 1050m @ 3:13 (5:01 min/mi) / 1km @ 3:06 (5:00 min/mi)
- PM: (concrete): 800m @ 2:21.9 (4:42 min/mi)
- block notes: fastest 800m

2018/09/04:
- AM: (concrete): 800m @ 2:27.5 (4:55 min/mi)
- PM: (concrete): 1050m @ 3:15 (5:00 min/mi) / 1km @ 3:06 (5:00 min/mi)

2018/09/01:
- AM: (road): 06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- PM: (grass): 20 x ~150m, 4:1X-4:5X min/mi

was going to post that to IG but, character limit. ;f

?taken-by=andrewdarqui

some additional info I put in there:

Might do some training recap posts occasionally. Here's one for the last month. Spent the last month getting back to my bread & butter: "speed" work. it's a quick recap of this small "speed block" i've been on. I'm back in sub3 1km / sub5 mile shape, so that's good. I'd like to crush my PR's within the next 2 months: current PRs = 200 (28), 400 (61), 800 (2:17), 1km (2:53), 1 mile (4:49), and 2 mile (11:03 hah). For this block of training, I removed the pacing/distance/etc data screens on my watch. I only have the "clock" on there. So every session i did, had zero pace feedback, which was intentional: trying to get all of that "garbage" out of my head. I very much enjoy running by feel. I also enjoy running hard, frequently: 12 speed days @ 24 total, 2x/day on speed days.

adarqui · « **Reply #8384 on:** October 06, 2018, 03:40:48 pm »

Going to edit this post during the block:

Maybe run it until early Nov.

block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/10/06 to ?

block goals:
- ~~1km PR: < 2:53~~
- ~~mile: 4:5X~~
- ~~1.5 mi @ 5:1X~~
- ~~400m @ <= 64s~~
- race mile split: 5:0x

fastest efforts:
- top/speed: 17.0 (PM), 17.9 (PM), 16.1 (PM), 15.9 (PM)
- 200m: 30.0 (PM), 29.95 (PM), 30.1 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (grass, PM,

), 2:15 (grass, AM,

)
- 1km: 3:14 (race, AM), 3:17 (AM) / 3:06 (PM), 3:11 (PM), 3:06 (race, AM), 2:57 (grass, AM,

), 2:49 (PM,

), 3:03 (grass, mile, AM), 3:05 (grass, mile, PM), 2:57 (grass, PM), 2:49 (grass, AM,

), 2:58 (track, PM), 3:00 (grass, mile, PM), 3:09 (race, AM), 2:58 (grass, AM), 2:59 (grass, mile, PM), 2:58 (grass, AM), 2:50 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (grass, AM,

), 4:56 (grass, PM,

), 4:57 (grass, PM), 4:58 (grass, PM), 5:08 (grass, AM), 4:47 (grass, PM, :personal-record), 5:13.97 (race, PM,

), 5:15 + 5:21 (2 mile, grass, PM), 5:01 (grass, AM), 4:50 (grass, PM), 5:00 (grass, PM)
- 2 mile: 10:36 (5:15 + 5:21, grass, PM,

)
- longest hold: 0.70 mi @ 4:35 min/mi

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi), 3:09 (5:05 min/mi), 3:20
- mile: 5:21, 5:17, 5:13.97, 5:30
- 1km/mi differential: +7, +11, +8, +10

2018/10/07:
- AM: (road): 5k race: wreckage, but: 1km @ 03:14 (5:12 min/mi), 1 mi @ 5:21, 3k @ 10:28 (5:37 min/mi)
- PM: light light @ 2 hours (~12 mi)

2018/10/10:
- AM: (road): ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17
- PM: (track): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}

2018/10/11:
- AM: (road): ~370m @ 1:05 (4:35 min/mi)
- PM: (road): ~1142m @ 3:40.2 (5:09 min/mi), 1km split=3:11 (5:08 min/mi)

2018/10/13:
- AM: (road, race): 1km @ 3:06 (5:00 min/mi), inside of 1 mi @ 5:17
- PM: (grass): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph}

2018/10/15:
- AM: (grass): 1km @ 2:57 (4:45 min/mi)

, inside of ~1150m @ 3:23 (4:47 min/mi)
- PM: (track): 200m @ 29.95

2018/10/16: (grass):
- PM: (grass): 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph

- ^800m split: 2:16 (-1s) // 13.17+ mph

2018/10/17:
- AM: (grass): 4:58 mile
- PM: (grass): 4:56 mile
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick)

- second sub5 of the day and fastest grass mile: 4:56 (no kick)

- 2 x sub5 mile in one day

- 3 x days in a row sub3 1km or sub5 mile

2018/10/18:
- PM: (grass): ~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi

2018/10/20:
- AM: (race): whatever
- PM: (grass): 4:57 mile

2018/10/21:
- PM: (grass): 4:58 mile

2018/10/23:
- AM: (grass): 2:49 1k

, 800m split @ 2:15 (-1s)

- PM: (track): 2:58 1k

2018/10/25:
- AM: (grass): 5:08 mile
- PM: (grass): 4:47 mile

, 1km split = 3:00

2018/10/27:
- AM: (race): 5:13.97 mile (5k mile split race PR)

2018/10/28:
- AM: (grass): 2:58 1km
- PM: (grass):
- 2 mile: 10:36 / 5:18 min/mi (-27s)

- 3000m: 9:54 (-26s)

- 2 mile: first time under 11 min (previous best = 11:03)

- 3k: first time under 10 min (previous best = 10:24)

2018/10/30:
- AM: (grass): 5:01 mile
- PM: (grass): 4:50 mile w/ 1km split = 2:59

2018/11/01:
- AM: (grass): {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi}
- PM: (grass): 0.70 mi @ 4:35 min/mi (1km split = 2:50)

2018/11/03:
- AM: (race): 5k (first mile = 5:30, 1km = 3:20)

2018/11/07:
- PM: (grass): 5:00 mile

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