Author Topic: ADARQ's journal (Read 2587224 times)

adarqui · « **Reply #8430 on:** October 21, 2018, 11:07:47 pm »

that officially ends the best week of running i've ever had.

seriously, nothing has ever come close to that, in the ~3 years i've been focusing on running.

2016: sub5 mile (0), sub3 1k (0).
2017: sub5 mile (1), sub3 1k (1).
2018: sub5 mile [8], sub3 1k (5) ... so far.
2018 week 42: sub5 mile (4), sub3 1k (3). <-- just one week of the year.. lmao.

it will be a while before that happens again. I mean, I might be able to keep hitting <= 4:59 miles & <= 2:59 k's, but the way this happened, just an unexpected onslaught of solid efforts at my goal paces, all week long.... going to be a while before something matches that, I imagine. Maybe winning a bunch of huge races in the same week could come close, with big PR's. dno. hah.

adarqui · « **Reply #8431 on:** October 21, 2018, 11:21:53 pm »

i've been editing this block (#2), like i did the other one (#1). I put the links in my signature.

this has really turned out pretty nuts..

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

^^

I might try to close out that race mile 5:0X on Saturday. Found a race nearby, might just go for a 4:5X first mile. 1.5 @ 5:1X is the only thing that's "not exciting me"

need to figure that one out, or just suck it up.

400m I could potentially try to hit tuesday.

jajaja.

next block going to be a bit harder, need to extend out that 4:5X for more than a mile.. 1.25 on the radar once this block is done.

loving this block goal oriented training, making things much more fun. lots of short term goals to try and relentlessly tackle. block doesn't end, until you get it done.

Quote from: adarqui 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)
- 200m: 30.0 (PM), 29.95 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (PM)
- 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 (mile, AM), 3:05 (mile, PM), 2:57 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (AM, grass ), 4:56 (PM, grass ), 4:57 (grass, PM), 4:58 (grass, PM)

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi)
- mile: 5:21, 5:17
- 1km/mi differential: +7, +11

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

adarqui · « **Reply #8432 on:** October 23, 2018, 11:18:15 am »

yesterday:

rest!

10/22/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 5 (sub3) = 13 of 50, 37 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good. lots of orange juice/bananas. some beet juice.
- had another 1/2 lb burger, this time at zinburger. also a crazy salty "salted caramel" milkshake.. was surprisingly good, for how salty it was.
- more bananas. celebrated with some chocolate almonds (bad idea).

adarqui · « **Reply #8433 on:** October 23, 2018, 11:19:20 am »

hard speed!

placeholder: boom! another 1k (2:49) & 800m (2:15) lifetime PR.

10/23/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 7 (sub3) = 15 of 50, 35 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
TODO:

boom.

boom.

boom.

08:00 AM: workout: wtf at the first half of this 1km (PR)? 1km @ 2:49 (4:34 min/mi, 13.23 mph, PR!), first 800m = 2:15 (PR!) ::: hard speed (grass, spikes)
- https://www.strava.com/activities/1922554633
- https://www.endomondo.com/users/26420622/workouts/1219146624
- https://connect.garmin.com/modern/activity/3110472039
- 1km PR: 2:49 (faster than last 2:49, 4:34 min/mi vs 4:35 min/mi)

- 800m PR: 2:15 (-1s)

wanted to hit the first half alot harder, definitely did that.

this 1km was easier than my previous 2:49.

HR was solid! definitely a little cooler out today, which is great. First cool day in a loooong time. moar plz, thnx.

workout: 06:30 PM:mod speed (track, spikes): {1km @ 2:58 / 4:46 min/mi, 0.63 mi @ 3:00} + {200m @ 30.1}
- https://www.strava.com/activities/1923702827
- https://www.endomondo.com/users/26420622/workouts/1219365953
- https://connect.garmin.com/modern/activity/3111792770
- 1km: 2:58
- 200m: 30.1

adarqui · « **Reply #8434 on:** October 24, 2018, 09:30:26 am »

well that's a first..

finished up some code + ingest of some big data before going to sleep. ended up going to bed at like ~4 AM. completely knocked out (different planet). get awoken by dogs going crazy. takes a while to figure out what's going on. oh there's someone at the door. whose that? that's my boss. why is my boss at my door. hold on am i dreaming? open door:

"production is down"

fuck.

still wondering if this is real.

go get my laptop. fix production (took like 30 minutes).

what a wreck.

edit: great way to start page 565.

eh!

tldr: my boss literally drove ~35 minutes to my house to wake up me, telling me production (site/systems etc) was broken. that's so insane. feels awful. everything is good now, probably didn't cause too much damage (down 2 hours). but still, complete train wreck.

oh, the reason? not 100% sure yet but, max_connect_errors was triggered from our mysql db, which "firewalled" all of our internal instances. it seems kind of flukey, related to perhaps being 'overwhelmed' or ingesting tons of "duped out" records (which isn't an error to the code, a dup is fine).

so the db basically blocked our backend servers.

just disabled max_connect_errors...

adarqui · « **Reply #8435 on:** October 25, 2018, 10:58:17 pm »

boom.

adarqui · « **Reply #8436 on:** October 25, 2018, 11:25:17 pm »

adarqui · « **Reply #8437 on:** October 25, 2018, 11:44:55 pm »

hard speed!

mile PR!!!

4:47

10/25/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 7 (sub3) = 16 of 50, 34 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- beet juice after first workout
- lots of bananas & orange juice

workout: 08:00 AM: mod speed = {mile @ 5:08, km split = 3:09, started off too slow} ::: (grass, spikes, dead/tired) /// breaking in new spikes - nike zoom victory 3!
- https://www.strava.com/activities/1926500749
- https://www.endomondo.com/users/26420622/workouts/1220011584
- https://connect.garmin.com/modern/activity/3115137225
- mile: 5:07.9

new spikes feel comfy.

sleep got wrecked a few days ago. today still feeling it. hoping to feel normal tonight (mod speed + light long)!

workout: 08:30 PM: big mile PB = 4:47 !!! (grass, spikes)
- https://www.strava.com/activities/1927646886
- https://www.endomondo.com/users/26420622/workouts/1220237063
- https://connect.garmin.com/modern/activity/3116461769
- mile: 4:47 (-2s) !!!

- 1km split: 3:00 !! dammit. so close to 2:59.. i mean i obviously have an "2:59 avg" in there, because it's 4:49.. but somehow I didn't get an actual split, based on how I ran it (slowing down a bit in certain spots).

THE ELUSIVE SUB3 km PLUS SUB 5 mile eludes me yet again!!!!

only thing i'm annoyed about, is how my garmin data says "4:48", but when the mile beeped, it said 4:47, and on my watch it says 4:47.. similar to my 29.97 200m last week, that showed in the data as 30.0. kinda odd.

happy.

Quote

boom. big mile PB. 4:47 (-2s) on grass w/ #spikes. felt this coming for the last week. pretty much held it at 4:50 then kicked it down to get the 4:47. then i let off a big yell🏃💪⛏🔨🇰🇪🇺🇸🤓😛
.
almost sub4:40, that's a big number for me, because it's the "All American Track Standard" for the mile in the 35-39 age group. would love to get that before the year is up, pretty confident i will 🤓 must stay focused and get it.
.
also, my #artiken bracelet. 🇰🇪😛

Mikey · « **Reply #8438 on:** October 26, 2018, 10:36:21 am »

Great job!

That <4:40 mile is well within reach!

adarqui · « **Reply #8439 on:** October 26, 2018, 09:33:14 pm »

Quote from: Mutumbo000 on October 26, 2018, 10:36:21 am

Great job!

That <4:40 mile is well within reach!

thanks alot man!! ya for sure. i'm getting there. feels good

def not easy but, if I stay focused and keep up this kind of training, I should be able to get it before 2018 is finished. I'd be very happy about that.

these mile races in December are crazy fast. It'll be easy to get sucked in to 4:2X/4:3X pace early. I have to be ready for it. need to practice some 1k-ish efforts with survival 600's. lots of tough efforts on the schedule, lol!

def need to get my 1k sub 4:30 pace !@$@$

more horsepower. need it.

peace man!

adarqui · « **Reply #8440 on:** October 26, 2018, 11:06:50 pm »

rest.

5k race tomorrow.. just going to try and drop a 4:5X first mile. then who knows.

10/26/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 7 (sub3) = 16 of 50, 34 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- steak quesadilla earlier, with a caramel frap w/ whipped cream

- lots of orange juice/bananas
- salted caramel milkshake + whipped cream from zinburger!
- beet juice + broccoli, cauliflower stir fry

def got my salt intake in tonight.. ;d

adarqui · « **Reply #8441 on:** October 27, 2018, 05:17:50 pm »

lmfao look at this photo. (on sammy's IG)

?taken-by=solostrunner

adarqui · « **Reply #8442 on:** October 27, 2018, 08:31:52 pm »

race day, kinda!

10/27/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 7 (sub3) = 16 of 50, 34 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice/rxbar before race
- veggies and such after race
- bananaas/koia before bed

race: 7:30 AM: Trick or Trot 5k: 2nd OA, first mile hard (5:13.9), next two light /// 5k still ended up being 18:29, best first mile in a 5k
- https://www.strava.com/activities/1929966524
- https://www.endomondo.com/users/26420622/workouts/1220812678
- https://connect.garmin.com/modern/activity/3119275842
- http://www.splitsecondtiming.com/results/2018/2018trick.php
- 2nd OA @ 18:29
- fastest first mile of a 5k: 5:13.97

- weak PR but.. still a PR

wanted to hit the first mile under 5 but felt pretty crappy. boop. didnt check data yet, but think i went out faster than i should have (like 4.4x). humid af too eh.

got my best ever first mile in a 5k tho, so that's cool. by < 1s.

going to keep trying to get that first mile down in a 5k. just bugs me that my body holds me back (when the distance is longer). it's something i'm trying to override. 8|

that highlighted 'tick' is where i stopped running sub5 for that effort.

?taken-by=andrewdarqui

adarqui · « **Reply #8443 on:** October 28, 2018, 11:34:47 am »

that dude Sammy (photos above), with a bum hammy (from yesterday), beat a pro ironman in a 5k today.

LMFAO!@)$(@$!@)(

adarqui · « **Reply #8444 on:** October 28, 2018, 02:23:34 pm »

hard speed and long.

+

mod speed and long!

MASSIVE PR!

10/28/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 8 (sub3) = 17 of 50, 33 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice/rxbar before AM session
- almonds, orange juice, rxbar after session
- broccoli/cauliflower/yam stir fry + orange chicken
- second workout
- more orange juice, rxbars, bananas etc

08:00 AM: workout: hard speed (1050m @ 3:05 / 4:47 min/mi, 1km @ 2:58) + light long (1 hr @ 10:XX to 7:0X) ::: (grass, spikes, quads dead, temperature = incredible, headwind = brutal)
- https://www.strava.com/activities/1932283770
- https://www.endomondo.com/users/26420622/workouts/1221303283
- https://connect.garmin.com/modern/activity/3122084284

omfg at this weather. yesterday was absolutely awful. today was amazing (first real cool day since spring). hopefully there will be more of this to come.

quads pretty sore.. kinda nuts considering i didn't really do anything yesterday. maybe i'm just not used to roads anymore, and they beat me up.

that wind was really brutal.. potentially a deceptively good 1km, especially with dead quads.

well that's crazy - ENORMOUS PB: 2 mile @ 10:36 (5:18 = 5:15 + 5:21) -> first time going under 11:03... (grass, spikes, pitch dark, legs kinda dead) :: Abraham Kiptum inspired.
- https://www.strava.com/activities/1933359327
- https://www.endomondo.com/users/26420622/workouts/1221463394
- https://connect.garmin.com/modern/activity/3123375482
- 2 mile: 10:36 / 5:18 min/mi (-27s)

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

i've been in search of sub11 for nearly 2 years - and just crushed it.

also massive 3000m PR: 9:54 (-26s), sub10

i basically turned a dead-leg mile into a 2 miler. halfway through the first mile I was like ok, this is stale, let me just hold it for 2 miles. and it worked. was rough but mostly mentally. felt pretty good.

will write more later maybe.

oh ya, weather was amazing today/tonight. finally cooled off.. was like ~70F tonight, 68F this morning, low humidity. That's amazing running weather for SFL.. lmao.

crazy..

so happy.

Adarq.org

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