Author Topic: ADARQ's journal (Read 2587778 times)

Mikey · « **Reply #8446 on:** October 29, 2018, 07:16:03 am »

Quote from: vag on October 29, 2018, 07:11:22 am

But on a serious note great work Adarqui!

adarqui · « **Reply #8447 on:** October 29, 2018, 05:57:49 pm »

Quote from: vag on October 29, 2018, 07:11:22 am

haha. thanks vag!

adarqui · « **Reply #8448 on:** October 29, 2018, 05:58:52 pm »

Quote from: Mutumbo000 on October 29, 2018, 07:16:03 am

Quote from: vag on October 29, 2018, 07:11:22 am

But on a serious note great work Adarqui!

lmao. thanks Mutumbo!!

ya man, need to try and get that 1.25 mi @ 4:5X. that's next up on the list.

might try and go sub17 on saturday at a 5k on sat.

dno yet.

adarqui · « **Reply #8449 on:** October 29, 2018, 10:00:41 pm »

rest!

10/29/2018

<= 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:
- veggie stir fry for breakfast with orange chicken
- bananas/beet juice/rxbar for lunch
- cookies & cream milkshake with shipped cream around 7:30 PM, so damn good.
- turkey sandwich + 3 bananas + zak the baker sourdough + irish butter

i need to start gearing myself up for 1.25 mile runs @ sub5 pace.

i feel like i'm capable. i have to try hard to extend this 4:5X pace out, occasionally. 2 miles under 10 will be enormous. must keep working towards it.

i feel like 2 miles under 10 is a good precursor towards extending it out much further -> because if you can get 2 in 10, you know what you're doing now.

also need to get to bed earlier.. and train earlier..

so tired of these lack of sleep/crap warmup races. i mean i come home after the race and crash for 4 hours and such. that's a bad sign. i don't crash after my morning sessions where I go even harder, but get enough sleep.

gn!

adarqui · « **Reply #8450 on:** October 30, 2018, 09:51:20 pm »

whoa.. had no idea I PR'd anything tonight.. and it turns out, a MAJOR PR.

adarqui · « **Reply #8451 on:** October 30, 2018, 10:54:52 pm »

speed day!

10/30/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 9 (sub3) = 19 of 50, 31 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, water
- run
- bananas, beet juice, rxbar, water
- roasted/salted almonds, water
- turkey & cheese sandwich, water
- rxbar, orange juice, water
- run
- tons of bananas, orange juice
- cheese cubes, sourdough bread

08:00 AM: workout: mod speed: mile @ 5:01 ::: (grass, windy, stale, legs heavy)
- https://www.strava.com/activities/1935741935
- https://www.endomondo.com/users/26420622/workouts/1222097010
- https://connect.garmin.com/modern/activity/3126338734

let it slip in the middle. feel dead today. will probably feel better tonight, seems to be how it works. last time i pr'd my mile i ran a dead 5.09 in the morning, then 4.47 in the evening. who knows. 🤓

08:15 PM: workout: first ever sub3 1km AND sub5 mile in the same effort: {mile @ 4:51 + 1km split = 2:59} + {hammer drop ~320m @ 4:11 min/mi} :: awesome.
- https://www.strava.com/activities/1936887937
- https://www.endomondo.com/users/26420622/workouts/1222323164
- https://connect.garmin.com/modern/activity/3127664626
- FIRST EVER sub3 AND sub5 in the same effort

felt great. that was pretty tough tho.. started out very fast, held it for a bit, started to slip, smacked some sense back into me, finished strong.

also wanted to hit the gas hard, so finished with ~320m. really happy with it.. basically started at 4:20 pace then brought it down to 3:5X pace, which avg'd it out to 4:11 min/mi .. going sub4 pace at the end of an effort like that doesn't happen often. love it. need to do it more often.

pc!

adarqui · « **Reply #8452 on:** October 31, 2018, 11:58:50 am »

im enjoying putting these together lately.. ;d

adarqui · « **Reply #8453 on:** October 31, 2018, 09:14:08 pm »

rest day.

halloween tonight, probably not smart to run. heh.

10/31/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 9 (sub3) = 19 of 50, 31 to go!

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

diet:
- lots of orange juice, bananas, beet juice (2x), broccoli/cauliflower, some egg & cheese wraps earlier etc

adarqui · « **Reply #8454 on:** November 01, 2018, 11:02:36 pm »

i run good when i eat lots of salt (ie from salted almonds, or tons of salt in my cauliflower/broccoli stir fry). lmao.

also, woke up earlier (6:30 AM!)

hard speed day!

29 more sub5's or sub3's to go before 2018 is over!!!

11/01/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

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

diet:
- orange juice
- mod speed
- 1/2 chicken tender caesar wrap, plantain chips, rxbar
- black tea, entire bag of salted/roasted almonds (took a while to eat).
- lots of orange juice, bananas, beet juice (2x), chicken tender caesar wrap etc.
- banana, rxbar
- orange juice, rxbar
- hard speed
- orange juice, 1/2 chicken tender caesar wrap, 4 bananas

07:30 AM: workout: mod/dead speed: {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi} ::: (grass, dead/tired) -> need to stop being wrecked in the morning
- https://www.strava.com/activities/1939370729
- https://www.endomondo.com/users/26420622/workouts/1223010062
- https://connect.garmin.com/modern/activity/3130679532
- 1km @ 2:58
- max pace on the 52s effort: 4:15 min/mi

went to sleep earlier/woke up earlier. trying to drift my schedule back a bit.

workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) -> started this off at 4:2X pace! /// basically one more lap and i'll get my 4:3X mile
- https://www.strava.com/activities/1940521214
- https://www.endomondo.com/users/26420622/workouts/1223264685
- https://connect.garmin.com/modern/activity/3132070054
- 0.70 mi @ 3:09.8 (4:35 min/mi)
- 1km split = 2:50 (4:35 min/mi)

exciting.

solid effort. started out really fast.. lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i'm like come on breh man up.

the furthest i've held 4:3X that's for sure.

4:3X coming before 2018 is over. need to stay focused & stay healthy.

also need to do some of this in the mile races come December. we'll see!

peace!

adarqui · « **Reply #8455 on:** November 02, 2018, 09:54:33 pm »

rest day.

oh btw. rolled my right ankle SO BAD, but I have (historically) strong ankles and I don't think anything happened. did it while going to throw out some pizza boxes after work, stepped in a ditch in the dark. probably helps that i wear thin soled 0drop shoes, less torque during a roll. lucked out.

11/02/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 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, big stir fry with cauliflower/broccoli/carrots/red chili pepper + beet juice, a bunch of pizza, cookies & cream milkshake w/ whipped cream, almonds + water

adarqui · « **Reply #8456 on:** November 03, 2018, 02:25:12 pm »

race day!

11/03/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 27/36 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- steak quesadilla, caramel frap + whipped cream

07:45 AM: warmup + race: Steps for SOS 5k: 2nd OA @ 17:58 official / 17.49 watch, started out way too fast by accident
- https://www.strava.com/activities/1943058848
- https://www.endomondo.com/users/26420622/workouts/1223946057
- https://connect.garmin.com/modern/activity/3135077342
- http://accuchiptiming.com/images/race_results/2018/Steps_for_SOS_age_group.htm
- 2nd OA @ 17:58 official / 17:49 watch
- started out way too fast, 4:5X/5:0X pace -> was honestly trying to go out conservatively (5:3X)

once i realized i started out too fast, had to dial it back, everything slowed down.

last year I did this race at like 18:52. hehe.

the h.s. kid who beat me (his dad is a h.s. XC coach):

http://fl.milesplit.com/athletes/pro/7569948/stats

4:45 mile, 10:32 2 mile, 16:58 5k, also did high jump (and basketball i think)? reminds me of myself.. lmfao!!

adarqui · « **Reply #8457 on:** November 04, 2018, 12:55:41 pm »

blow up day!

NY marathon lived up to the expectations on the men's side.. wow @ that finish by Desisa, incredible. That's what it looks like when someone wants it more than everyone else.

Keitany made a statement, happy for her.

11/04/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- sausage/egg/cheese on a bagel, double chocolate chip muffin, orange juice
- nap while watching NY marathon

07:00 AM: well that was a bad idea.. lmfao! Max HR PR @ 36 = 189 ::: small 5k race benefitting hurricane michael relief
- https://www.strava.com/activities/1945327311#kudos
- https://www.endomondo.com/users/26420622/workouts/1224482601
- https://connect.garmin.com/modern/activity/3137745499
- https://runsignup.com/Race/Results/67935/#resultSetId-136664
- 1st OA @ 20:41 hehe

bad ideas hurt, but they are fun.

plan was to jog for 2 miles then crack a hard third mile, train wreck. the 2 miles prior were at 7.xx, so not a jog. typically my warmup 2 miles before a hard mile is at 9.xx pace. so then the third mile came, wreckage, 5.40 hah.

crazy humid today, was rough.

now going to watch the NY marathon, while i eat this breakfast 🤓🇺🇸🇰🇪🏃👽

found this:

07:00 PM: workout: light long: 15 mi @ {8 road} + {6 grass} + {1 road}
- https://www.strava.com/activities/1946807166
- https://connect.garmin.com/modern/activity/3139545688

might start doing more of my light long run stuff on road surface, feel too good on grass, feel like i'm neglecting roads a bit too much lately.

highlighted the grass miles.

adarqui · « **Reply #8458 on:** November 05, 2018, 10:02:37 am »

btw going to get back into lifting in 2019.

miss my leg mass.

now that i'm focusing solely on a mile, i think it'll be easier/safer for me to implement my high rep squatting and such. still have theories i want to test. i pretty much know i can get fast without any lifting, even as I "get older". But i'd love to have more consistently beast power in first gear, need stronger muscles.

it also helps me stay leaner. i was much leaner when i was dunking -> more leg mass, less fat.

it also gives me more adrenaline. need more adrenaline.

i really want to start now but i won't, because it'll just make me crazy sore and derail me. ;d

adarqui · « **Reply #8459 on:** November 06, 2018, 08:35:17 am »

yesterday:

rest day

body a bit achy & right calf especially achy after that slow 15 miler.. annoying. was feeling good with just speed workouts. i'll try to stay away from long/slow.

11/05/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- also had a top notch cheeseburger after work

Adarq.org

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Author Topic: ADARQ's journal (Read 2587778 times)

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