Adarq.org

Quote from: adarqui on October 06, 2018, 10:57:15 pm

meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.

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6 October 2018

Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none

RDL:
8@75kg
8@75kg
8@75kg

DB LUNGES:
Skipped, wanted to give quads and glutes some rest.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW

Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.

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7 October 2018

Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of  foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''

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My get-ready plan for the saturday race is this:

Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest

Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?

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^^ turned out good with the 3km. I personally don't like to do near-race-distance time trials before a race, unless it's a mile or below. 5km and above is just so long to be time trialing close to the race. so what you did turned out pretty good.

also, always good to tie a shorter distance PR as part of a much larger distance.

great work!

and ya, just try and not crush yourself tomorrow during basketball. fuel up good after basketball on thursday (post activity carb up here IMHO), then eat normal on friday.

then for saturday, get there 45-60 minutes early at least .. enjoy the atmosphere while warming up light (for 15-20 minutes or so (stay really loose), finishing with a few strides at goal pace), then relax (walking/calming down) for ~10 minutes before the race. I personally like to relax for 10 minutes, but i often get to races too late and relax for 5 minutes instead. I always relax for at least 5 minutes before a race (ideal = 10). my warmups are very slow (9-10 min/mi for me). i just throw in progressively more intense strides until i'm at goal pace or faster. strides being just ~15s of effort. i get lots of rest in between each stride. goal is to just progressively wake up the aerobic system/cns etc, without causing any fatigue. one funny thing is, no matter how "slow" you feel during warmups, it all changes once the race starts. i've gone into races barely getting under 6 min/mi for strides, feeling so crappy, then the race starts and I hit 5:4X avg for 5k etc. just nutty what the race itself can do for performance.

(edit: i don't get to evening races late.. love evening races, those are my favorite)

you'll probably feel alot faster than normal, especially when the race starts. try to stick to the plan instead of going with it - you can go with it in other races. if you still feel faster/strong, maybe push the last 1km harder than you planned. get another 1km pr

peace!!

11 October 2018

Bodyweight@session : ???
Soreness : dunno, i think none?
Injuries/aches : none

1½ hours full court basketball.
No subs. Went harder than i wanted to. But not apeshit all out. Surprisingly ( and contradictory to what i expected ) , endurance was a bit down but strength and explosiveness were the best this season. Got a shitload of rebounds ( was both jumping high and taking contact better in the air ) and also got a couple of badass blocks after a while.

Switching to race mode. Logging this next day, legs are a little wrecked but ill be fine. It is a night race, 50 hrs after the basketball end, currently a little less than mid-way there.

more awesome than i could ever expect, unreal PR, ill log detailed later.

13 October 2018

RACE DAY

Was amazing, loved the hype , the vibes, the race itself, everything. Also, FWIW , that race was at the most central/commercial roads of my city, it was amazing to run at them closed on a Saturday night.

Technical analysis:
Traffic was much smaller than expected. Everyone with registered time below 30' was on the first block. Still lots of people but the second and third block were so packed that would ruin the race 100%. Total contestants were .... 18.000 , eighteen thousand, LOL.
Was jammed at the beginning, i was just 50 meters away from the electronic timing start gate, yet it took me 45 seconds to get there ( gun time vs net time in electronic timing ).
After that it was kinda jammed for another 200-300m , you could run but had to zig zag and occasionally break or accelerate. After that it was free, 100% clean race.
As warned by adarqui i was going too fast. Goal was 5'30''/km to break the 27'30'' barrier and PR by 30''. However, around 1,5km i was at 5'10'' average but not feeling going max, it was kinda buffered. Found 2 guys that were pacing good ( looking at watch all the time ) so followed them.
Long story short , kept that pace till the end, destroyed my PR by 2 minutes and 36 seconds !

25'19'' electronic ,   

Mobile said it was 4.98km in 25'37'' , started it and finished it 10 seconds early/late too so it's fair.
Last km logged = 4'56'' stoping it 10 seconds after finish, i can't log an accurate time for that but it is 1km lone and of course 1km in a race 
Basically , everything is PR, in any combination, lone 1km , 2km , 1500m , 2,5km, 3km, 5km every distance above 500m that  i have ever time trialed was PRed/destroyed!

13 October 2018

RACE DAY

Was amazing, loved the hype , the vibes, the race itself, everything. Also, FWIW , that race was at the most central/commercial roads of my city, it was amazing to run at them closed on a Saturday night.

Technical analysis:
Traffic was much smaller than expected. Everyone with registered time below 30' was on the first block. Still lots of people but the second and third block were so packed that would ruin the race 100%. Total contestants were .... 18.000 , eighteen thousand, LOL.
Was jammed at the beginning, i was just 50 meters away from the electronic timing start gate, yet it took me 45 seconds to get there ( gun time vs net time in electronic timing ).
After that it was kinda jammed for another 200-300m , you could run but had to zig zag and occasionally break or accelerate. After that it was free, 100% clean race.
As warned by adarqui i was going too fast. Goal was 5'30''/km to break the 27'30'' barrier and PR by 30''. However, around 1,5km i was at 5'10'' average but not feeling going max, it was kinda buffered. Found 2 guys that were pacing good ( looking at watch all the time ) so followed them.
Long story short , kept that pace till the end, destroyed my PR by 2 minutes and 36 seconds !

25'19'' electronic ,   

Mobile said it was 4.98km in 25'37'' , started it and finished it 10 seconds early/late too so it's fair.
Last km logged = 4'56'' stoping it 10 seconds after finish, i can't log an accurate time for that but it is 1km lone and of course 1km in a race 
Basically , everything is PR, in any combination, lone 1km , 2km , 1500m , 2,5km, 3km, 5km every distance above 500m that  i have ever time trialed was PRed/destroyed!

lmfao that is awesome. and look at your overall rank & age group rank among 18k people!

really great stuff.. knew that was going to happen

18k is an enormous race.. i mean that is HUGE. heh.

glad you had such a great experience.

love race events. so much energy.

peace!!

Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:

Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44

Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26

Damn, next age group is harder,  22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.

Just saying! 

Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:

Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44

Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26

Damn, next age group is harder,  22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.

Just saying! 

haha yup. some fast folks there.

dudes getting even more serious as they approach 50.. understandable.

20 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

RDL:
8@75kg
8@77,5kg ( +2,5 kg )
8@80kg ( +5 kg )
-Very strong.

DB LUNGES:
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
-Ultra solid.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg
-Hard, barely got last rep in all sets except 1st.

DEAD HANG CHINUPS:
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
10@BW
-Strong!

Haven't done this workout for 2 weeks after not having done it for 3. So all things considered, very good!