T Nation

Adarqui's Journal


#821

2:01:40 for Kipchoge. That’s a new WR, 1:17 faster than the previous WR.

In the last 50 years, the marathon WR has dropped like ~6 minutes total. Today, it dropped by another full minute, and more.

That’s absolutely mind blowing.


#822

updated official: 2:01:39 (-1:18)

lmdoamsfosmaogaomg

splits: crazy.


#823

Those splits are absolutely sick.

kip


#824

Nice info, hadn’t seen his 10k splits.

It’s just so crazy. He is unreal. I think his last 5k was 13:5X or something as well.

I love how in control he is when he races, looks like he’s the director of his own masterpiece. Maybe it’s easier to appreciate in something like a marathon, where it takes so “long” to unfold. Just seems different watching him though, compared to pretty much everyone else.

I think he’s good for an official sub 2:01 for sure… It seems like he does want sub2:00 though. I mean, a performance like this would make most athletes happy, walk off into the sunset… But, from the interviews i’ve seen, seems like he wants more. I think he truly believes he can go sub2:00, which sounds crazy but, so does 2:01:39 lmao, or his 2:00:25 with “unofficial” pacemakers etc. If anyone can break this limit, he can. He’s the real deal.

Here’s a few workouts he did a few weeks before Berlin, absolute freak status:

Berlin = 2018-09-16

workout: 2018-08-28

[quote]Track session with @kipchogeeliud this morning. 20 days before @berlinmarathon. 15x1000m, recovery between 1’45/2min.

2’46/2’48/2’47/2’48/2’47
2’48/2’47/2’47/2’48/2’47
2’47/2’48/2’47/2’42/2’37[/quote]

workout: 2018-09-05

workout 13 days from Berlin.

[quote] l’entraînement hier matin avec @kipchogeeliud (:kenya:). Treize jours avant le @berlinmarathon. Altitude: 2200m. La forme monte. Record du monde en perspective ?

Séance : 8 x 1600m (r: 1’30) + 10 x 400m (r: 45").

4’32/4’33/4’32/4’34 (m: 2’49/km)
4’35/4’32/4’33/4’33 (m: 2’50/km)
62"/63"/63"/62"/62"
62"/61"/62"/61"/60"[/quote]

^^ those mile times… <3

peace man!!


#825

rest.


09/16/2018

feel like = crap
bw = ?
bw before bed last night = ?
soreness = hamstrings slightly, calves slightly
aches/injuries = left knee slightly but went away, left bottom of foot slightly, right soleus slightly
aches upon getting out of bed: left knee, right soleus
calves painful to touch/massage = ?
cramping = rnone
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
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: 5 + 4
wakeup = 03:30 AM, went back to sleep at 08:00 AM to 01:00 PM

top3 finishes:
2018: 22/30 (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:
03:50 AM: food: while watching the berlin marathon: peanut butter ice cream, water
07:45 AM: food: grape fruit juice, banana, water
01:30 PM: food: banana, water
03:30 PM: food: anthony’s pizza: 6 slices, 1/2 roast beef sandwich, water
06:00 PM: workout: bw
06:45 PM: food: strawberry protein drink, water
09:15 PM: food: grape fruit juice, banana, water

workout: 06:00 PM: bw

  • decent
  • funny, pullup/dip numbers were the same

3-5sec paused dead hang ng pullup burnout (short rest): 8, 3, 4
pullup partials at the top: 10
full dip burnout: 8, 3, 4
dip partials at the top: 10
standing single leg abductions: x 40
standing single leg flexions: x 20
standing calf raises: x 20
pushups: x 20

tmw morning + evening = speed hopefully.


#826

speed!

felt like crap in the morning. felt solid in the evening.


09/17/2018

feel like = crap (AM), great (PM)
bw = ?
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
aches upon getting out of bed: right soleus slightly
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they’ve improved alot
feel = tired/dead (AM), amp’d (PM)
hours sleep: 7
wakeup = 06:15 AM

top3 finishes:
2018: 22/30 (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:
06:15 AM: food: orange juice, rxbar, water
06:45 AM: workout: light + dead leg speed (grass, NW/NLAD)
07:55 AM: food: beet juice, water
08:30 PM: food: koia coconut almond protein drink, 3 x banana, water
02:00 PM: food: pistachios, rxbar, water
05:00 PM: food: protein bar, water
07:00 PM: food: rxbar, water
08:15 PM: workout: light + speed (concrete/sidewalk, felt good, NW/NLAD): 1 solid effort, then a few strides
09:15 PM: food: 1/2 of roast beef sandwich, stir fry (came out really good), rxbar, lots of water
10:45 PM: water

06:45 AM: workout: light + dead leg speed (grass, NW/NLAD)

08:15 PM: workout: light + speed (concrete/sidewalk, felt good, NW/NLAD): 1 solid effort, then a few strides

NW = NO WATCH
NLAD = NO LOOKING AT DATA

NW/NLAD.

word.

if i can feel like i did tonight, every time i run, i’d be more happy running. i mean i love running but, i love it way more when I feel like I did tonight. felt good. fast/snappy/powerful/loose/bouncy/strong etc. compare that to this morning… where I felt like absolute garbage.

gn! :ibrunning:


#827

rest.

might hit the track tomorrow evening after work, with my spikes!


09/18/2018

feel like = decent all day!
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they’ve improved alot
feel = good
hours sleep: 9
wakeup = 08:00 AM (slept in)

top3 finishes:
2018: 22/30 (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:
08:15 AM: lots of water
08:45 AM: workout: very light (grass/dirt/rocks): 30min
09:15 AM: workout: bw
09:40 AM: food: mixed nuts + chocolate almonds, 2 x orange juice, water
02:00 PM: food: pistachios, water
07:30 PM: food: rxbar, water
08:30 PM: food: 3 x banana, plantain chips, rxbar, water
10:00 PM: food: rxbar, water

08:45 AM: workout: very light (grass/dirt/rocks): 30min

09:15 AM: workout: bw

  • good

3-5sec paused dead hang ng pullups: BW x 7
full dips: BW x 8
standing single leg lateral abductions: x 40
calf raises: x 20
pushups: BW x 25


#828

speed day!

I cheated and looked at my paces tonight, for today’s sessions… :frowning: but it was fun, so fu*k it. no watch during the sessions though.

hit a 3:05 1km at the track. getting close to start cranking out those sub3 1k’s and sub5 mile’s again. this time, i’ll keep at it. nothing else matters.


09/19/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they’ve improved alot
feel = good
hours sleep: 8.5
wakeup = 07:30 AM (slept in)

top3 finishes:
2018: 22/30 (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
08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
09:00 AM: food: chocolate protein drink, water
10:00 AM: food: whole foods: horrible meal at the hotbar, some beef + mac and cheese (sucked), beet juice, water
01:00 PM: food: rxbar, pistachios, golden oreos, water
04:00 PM: food: coffee + 5 creams + 4 hersheys, peanutbutter banana bites, water
06:00 PM: food: rxbar, water
07:30 PM: workout: some “speee” (track, spikes) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
09:15 PM: food: jamba juice: beet/berry smoothie
10:30 PM: food: salt/vinegar chips, rxbar, water

08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest

07:30 PM: workout: some “speee” (track, spikes, NW) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

happy about that ~1km+ … felt about right.


#829

I think you should use a watch when running track.
Don’t use the HR while running, but a watch would be useful.
When “just” running go by feel.


#830

Yea it’s probably a good idea, but i’m in DGAFMODE, it’s basically a precursor to BEASTMODE for me.

Sometimes I just need to detach from the tech. Running/performing “free” is important to me. The tech (watch) has started to feel like a prison lately. One thing I loved about dunking, i’d just go out there, throw lobs that bounced really high, then just go try and catch them. The only feedback I had was “going for it”. That’s why I made that “dunk surfing video” way back. With running, the surfing mentality fades away when I get too dependent on tech (watch/paces etc). I mean I just want to go out there and catch some big waves. If there’s no big waves that day, so be it. With dunking, that mentality was pretty much every session. With running, I go into phases like that which don’t last too long, but are highly effective. I need to get better at “run surfing”.

:F

Old dunk surfing video I made, probably my favorite edit tbh.

FWIW, I miss video editing. Been planning on editing some clips of other athletes/runners for a while now, but don’t have the tools I used to have (after effects etc). Need to look into an Adobe Online account or something, they moved everything to the net.

peace man!!


#831

posts from the last few days & today coming! (first two are pretty useless)


#832

rest day.


09/20/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they’ve improved alot
feel = good
hours sleep: 9
wakeup = 09:30 AM (slept in)

top3 finishes:
2018: 22/30 (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/light
  • had a SOLID milkshake @ zinburger. cookies & cream. was surprised at how good it was.

looked kinda like this: (the one on the right :D)


#833

light day / pre-race day.

5k race strategy: just going to go hard af early and die. dgaf.


09/21/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus slightly, right achilles slightly (earlier in the day)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they’ve improved alot
feel = good
hours sleep: 7.5
wakeup = 07:20 AM

top3 finishes:
2018: 22/30 (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:
07:30 AM: food: orange juice, rxbar, water
08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min

  • ate good/light/clean, 2 x beet juice, 5 bananas in the morning
  • had a great salad w/ grilled chicken at true foods

old photo of how the salad looks, great salad

08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min

didn’t log food properly the last two days, just too busy.


#834

race day!

WENT HARD LIKE I SAID: moving in the right direction again. Started off at 5:1X for the first 1km, ended with 5:24 for the first mile. Downhill from there but still got my 2nd best 3000m.

Next race is October 7… would like to get close to a low-5 split the first mile, and sub-11 for 2-mile.

I’m back in DGAF-MODE, feels great.


09/22/2018

feel like = very good/light
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
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: ~6.5-7
wakeup = 05:30 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:
05:35 AM: food: orange juice, rxbar, water
06:45 AM: w/u + race: Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR’n 1km through 2 mile again.
07:30 AM: food: banana, 2 x small granola bars, dunkin donut, water
09:30 AM: food: crocante bakery: pita/egg/bacon/ham/avocado sandwich, french bread w/ butter, orange juice, water
12:00 PM: nap: 3 hours (lol)
03:30 PM: food: banana, coconut cream almond milk (solid), black tea, water
06:15 PM: food: bunch of these “organic olive thin crackers” I hated - but enjoyed, water
08:00 PM: workout: i’m a “miler” - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~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} ::: great session
09:30 PM: food: pepper jack cheese, stacys pita chips, water

Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR’n 1km through 2 mile again.

ran it completely blind, no split/pace info on my watch. soo, i’m happy about that.

knew I was moving good that first mile.

08:00 PM: wokrout: i’m a “miler” - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~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} ::: great session

done training for other stuff… I mean sure i’ll race 5k, 10k, half whatever - it’s fun… but i’m done tailoring ANY training to it. If you asked me what I actually care about, it’s 1 mile or less.

that’s a “winning strategy” for me anyway so it’s not a problem. I mean when I double down on what I really care about and presumably what I more naturally excel at, everything improves.

i’ll still do slow recovery runs but crazy slow… no more middle-slow shit, I absolutely hate 6:XX-7:XX. There’s something about it that makes me feel awful. I dislike 5:2X+ too tbh. It’s either crank/hammer drop, chill, or race.

that last effort made me very happy. that pace, after today’s morning session & the prior work this evening, gets me excited.

also happy with the 3:02 1km … grass/pitch dark/race earlier, i’ll take it.

peace!

ballin.

so close to a sub3 km… they will be coming soon, in high volumes.

Parkland Dash 5k coming up. I’ve won 1st OA the last 2 years. I think this race was my first-ever 1st OA. For some reason, I feel like there will be some tougher competition out there this year… no idea though. Regardless, i’d like to just go out crazy… crazy meaning, first mile closer to 5:0X and 2-mile under 11. So that’s what i’ll be working on. Getting back to my sub5 life… and I plan on staying there this time, no neglecting my mile speed. I lose myself when I neglect it. Focusing on my mile speed “keeps the dream alive”, i’ve realized. Meaning, it keeps the idea that I can hit sub5 splits for several miles, alive in my head. When I start getting slower, but perhaps better-slow at 5k-10k+ etc, that idea starts to fade. I’m out there to fucking crank, not run comfortable. :ninja:


#835

been debating bidding on a 2016 Kenya Olympic running jersey… dropped a bid today. ($120, but that’s not too bad considering I spent $80 for my pro brooks running jersey). I really like this one, the color scheme is sick. Also it’s not the traditional Kenya red/black.

hope I win the bid… don’t want to “buy it now” @ $160. :smiley: :ninja:


#836

That is a very nice jersey my friend. I bet you’ll do some good running in that one. I especially like the pattern on the back.
congrats on the 1’st OA.
I think you’re right about running fast for shorter distances 1K - 1M - 2M.
I still think a watch on track days running intervals would benefit you.
On the other hand, not wearing a watch and running by the feel and making the rest intervals by feel might not be such a bad idea after all. It would be kind of a self regulating interval.


#837

I lost the bid last minute!!!

:frowning:

Out of anger, I ordered something else. But, I kind of wanted that too so it’s not that bad. :smiley: I really wanted that singlet tho, will keep my eye out for it.

I ordered a 2016 Olympic Kenya Speed Suit: basically what the guy in front is wearing (hopefully it’s that form fitting/tight). Seems like it would be a good edition to the race clothing. This would be great for shorter distance (mile or less) track meets, mile races, etc. I mean I can wear it whenever but, looks fast, seems like it’d really feel “fast” in the shorter races on a track/road etc.

Good comparison between the two as well… traditional vs speed suit.

Yea, getting back on “feel” works out well. Sometimes you get so dependent on the watch that you lose the ability to truly pace without it. That’s not good IMHO. Seems i’m pacing pretty good without it though, haven’t lost that feel. So that’s good at least.

And yea, self regulating intervals are nice. I have some good methods to get “equal rest” when I run at the field etc, short length of the field etc, same with a track (picking a short segment to jog recover). Don’t really need a watch when you can do that.

Also thanks on the congrats! Decent 18:04 considering. I mean I went out hard like I wanted, died alot by 1.75 mi, then just basically coasted it out. I told myself before: if I go hard early, I can coast out the third mile. Just trying to get my brain to let go a bit and give me more up front.

Ended up getting my 2nd best 3000m so, that’s kind of surprising.

Really happy with that evening session tho… that was a good sign.

peace!!


#838

light / rest day.

watched lots of football :smiley: Dolphins son. 3-0.


09/23/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads moderate (nice!)
aches/injuries = right ankle weird (weakness sensation out of nowhere several times per day, probably nothing major though), left medial insertion after stretches ankles a little in the evening
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 = 07:00 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:
07:15 AM: food: orange juice, water
10:00 AM: workout: very light recovery (grass, feel great after last night’s speed): 51min
10:50 AM: workout: bw
11:30 AM: food: beet juice, 2 x banana, orange juice, water
01:00 PM: food: char hut: 1/2 lb. burger, sweet potato fries, tons of pickles, water
06:00 PM: food: kilwins: marshmellow smore milkshake OMFG
08:00 PM: food: 2 pieces of bread toasted w/ irish butter, 3 x banana, orange juice, tons of coconut meat!, water
10:00 PM: food: orange juice, lots of water

10:00 AM: workout: very light recovery (grass, feel great after last night’s speed): 51min

10:50 AM: workout: bw

  • strong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10 (haven’t hit 10 in a while)

if ankle is weird tomorrow, another rest day. otherwise, speed/priming in the AM, hard in the PM.


#839

man im such a noob.

that thing is one piece??? LMFAO.

well, at least i’ll own a speed suit. I guess it’ll come in handy.

:smiley:


#840

rest/light day.

was going to do a PM session, but didn’t!

tomorrow’s plan:

  • AM: fast but short intervals (~300m repeats with <60s jog rest)
  • PM: hard session (1km hard af)
  • post hard session: milk shake!

09/24/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy (this sh*t just wont completely disappear), right hip barely, 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
wakeup = 06:45 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:
07:30 AM: food: rxbar, water
08:50 AM: workout: very light (grass): 41 minutes
09:20 AM: workout: bw
09:45 AM: food: 3 x banana, beet juice, orange juice, water
12:00 PM - 06:30 PM: lots of water
08:30 PM: food: chicken tenders, broccoli/cauliflower/carrot/jalapeno stir fry, some bread, a few pita chips, several coconut heart chunks, water
09:00 PM: food: rxbar, water
09:30 PM: food: water
10:00 PM: deep baseball bat manual rolling/pressure to right soleus (helped a bit, really pressed this small bat in HARD and grinded it up/down slow)
10:15 PM: water

08:50 AM: workout: very light (grass): 41 minutes

09:20 AM: workout: bw

  • strong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10