T Nation

Adarqui's Journal


#981

slight sequence of events from sunday, pretty cool. when it comes to running, these dudes are the real deal.


#982

last few days including turkey trot 5k race thursday!


#983

still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor

11/20/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate good

09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)

light: 61 min (grass/dirt/rocks, felt great but still a little beat up)
https://www.strava.com/activities/1976398510


#984

11/21/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate good, chicken wings etc

November 21, 2018 at 9:14 AM: light: 40 min (grass/dirt/rocks, fasted, windbreaker)

November 21, 2018 at 9:11 PM: light: 30min (grass/dirt/rocks, bundled up)


#985

race day! Tamarac Turkey Trot… one of my favorite races to run bad in… lmfao!

(ended up running decent)

11/22/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate enormous at a brazilian steakhouse, was completely wrecked… the brazilian cheesecake + 3 scoops of ice cream did me in.

race: Tamarac Turkey Trot 5k: 7th OA (1st AG) @ 17:53 official (17:45 watch) /// 3 out of 4 years getting a gift basket! :smiley: /// -36s faster on this course
started out decent. but eventually slowed and fell into a rhythm with that so kept it there.

happy to get a gift basket again after last year’s debacle (stomach death) :smiley:

heart rate still high as fu*k in 5k’s lately.

this is such a huge local race lmao. like 2k+ people.

i didn’t look at my watch at all… which was surprising given the last two splits being EXACT. I thought I was going faster than I was though because of what it said at the 2 mile marker.

all good though… just glad i didn’t have a train wreck race. first time that’s happened at this race. every other year has been a debacle… i think because i put too much thought it - it being my “home town” race & such.

anyway, happy how i ran tbh… went out with the leaders but just didn’t feel the best, so found a slower gear at ~5:52 min/mi (without looking at my watch) and just held it.

went to a brazilian steakhouse later and ate so much food… the desert really did me in: brazilian cheesecake + 3 scoops of ice cream.


#986

light day.

feel decent.

11/23/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.

09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)

06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.


#987

also, did I post the high res? LFMAO. epic. still smiling from it.

:smiley:


#988

I never cease to be amazed at your dedication and training. Nice work man


#989

Really man, much appreciated.

I’m trying, that’s for sure. This running stuff is brutal hard… lmao. Much harder than training for dunking, in my humble opinion. Like, not even close.

“Mile Szn” is about to start… four 1-mile races in December. I’m nervous but also very excited. I want to drop something very big. I’ll have ample opportunity to do so, these races are crazy fast.

The one good thing about mile races is, my blow up style has a much higher percentage of actually working out. For example, say I go out with some psycho at 4:30 min/mi pace and die at 1200m … well, 400m to go. Could be a crappy 400m but still end up <= 4:39 or definitely 4:4X etc. I really have to go for it. I also have to make sure i’m fresh and ready to leave it all out there. Also, the thing about my blow up style is, i’m simply just going out hard and chasing. I’m not trying to blow up. I’m just chasing (or leading). Eventually physiology & reality takes over. But until then, I can cover alot of ground. If I hang back, I still get pretty tired. Once I let people pull away from me, I slow down considerably - i’m def a chaser (or leader). Trying to “pace” a 4:59 mile feels about as bad as my 4:47 PB etc. Hitting 2:59 km’s feels about as bad as my 2:49 PB etc. It’s just crazy. So I just have to get amp’d up and throw down.

Getting ready to go 1km-1mile speed fast is like bracing yourself to the start of a roller coaster. It’s such a crazy feeling in my experience.

Today’s 2:59 km was so brutal. Last Sunday’s 2:57 km with the elites was so smooth. Running is all over the place, especially when it’s training vs competition.

Biggest mission for me this week is to hit some hard ~1km+ efforts but also get FRESH and keep my weight down (just not “bloating up”). I’ve had some crazy water retention lately and I felt real heavy for Thursday’s Turkey Trot. On the flipside, I felt much lighter for last Sunday’s 1km with the elites (of their 10k).

I also used more adrenaline for that 1km with elites… ie before the race, getting psyched up more like how I used to with dunking. With dunking, I used to be able to “release adrenaline” on demand. I can still do that with running but, I mostly try not to - just more draining when i amp up extra hard for races or training. Time to bring that weapon back out. It really works well for me, because i’m more of an adrenaline/mental runner.

I’ve done some really dumb sh*t to start longer races, and i’ve never given up/walked etc. That’s potentially a “super power” for mile races and shorter. I need to remember that when i’m second guessing myself.

Also, several of the “vets” around here (including one really beast one) recently told me that they think I could do some serious stuff in the mile eventually. That feels good. They definitely notice the speed. It stands out, especially for someone as slow as me when it comes to 5k+. I mean I haven’t broken 17 in the 5k but i’ve hit 4:47 for the mile & 2:49 for 1km, and then i’ve basically hit 27.x for the 200m (28 while laughing hysterically) and hit 18.3 mph top speed… that’s so off it’s crazy. And finally to add to that, i’ve jumped near 40". I just need to keep that in perspective, relax, have fun, stay focused and stay tuned in to the big dream.

Also, I know what i’m going to do for my “50 efforts” for 2019 (like I did this year with 50 x sub5/sub3 km, i’m at 25 of 50 right now, there’s still time!), i’ll post about that later.

peace man!!!


#990

btw here’s my current running PR history… this is how I keep track. hah. it’s ugly, but it works. a clear progression going on in here, that’s for sure. Also, my 17:23 5k PR came during high mileage. All of my mile/1km PR’s came during low mileage. One of my favorite PR’s in there is my solo track race mile PR… I mean I was at a track meet, no one else showed up for the mile, so I had to do it alone. That was such a crazy experience. The one cool thing was, people got really hype after my first lap, because I was really getting after it. You could hear them go “oh ok??? go go go” etc. I wanted to not start that race, so bad. Like, what the fu*k am I doing here, running a race by myself on a track, felt awful and weird. Legit proud of myself with that one. I bolded my current 5k PR, solo track race, and recent 1km/mile PR’s.

October 2018 is easily the most incredible month of my running “career”. So many PR’s, all month long. Basically “peaked” in October. My theory is: i’ll take it when I can get it. I’ve purposely tried not to put myself into as many “PR situations” in November, just so I can recover a bit and get ready for all of these crazy races etc.

PR History!

07/22/2006: (race)

  • 5k: 23:12

04/22/2015: (race)

  • 5k: 22:50

11/26/2015: (race):

  • 5k: 20:06

01/25/2016:

  • 5k: 19:42
  • cooper’s test: 1.95
  • 1km: 3:41
  • 3km: 11:27
  • 3 mile: 18:54

02/02/2016:

  • 1 mile: 5:55

02/06/2016:

  • 1 mile: 5:50

02/07/2016: (race):

  • 5k: 19:29
  • cooper’s test: 1.96
  • 3km: 11:24

05/22/2016:

  • 1 mile: 5:42
  • 1km split: 3:25

05/25/2016:

  • 1 mile: 5:32
  • 1km split: 3:21

06/01/2016:

  • 1km: 3:15

06/11/2016:

  • no aches/soreness at all…

06/16/2016:

  • 1km: 3:13

06/21/2016:

  • afternoon: 1 mile: 5:25
  • evening: 1km: 3:09

06/27/2016:

  • top speed: 18.3

09/10/2016:

  • 5k official: 19:50
  • 5k watch: 19:39

09/20/2016:

  • barefoot mile on concrete: 6:04

09/26/2016:

  • 5k: 19:16
  • cooper’s test: 1.97
  • 3 mi: 18:36

09/28/2016:

  • mile: 5:26

09/29/2016:

  • 2 mile: 12:06

10/01/2016:

  • 5k: 19:11

10/04/2016:

  • 2 mile: 12:06

10/10/2016:

  • 2 mile: 11:57
  • cooper’s test: 2.01

10/12/2016:

  • 400m: 64

10/13/2016:

  • alone mile: 5:22

10/15/2016: (race):

  • 5k official: 19:04
  • 5k watch: 18:55
  • first mile: 5:19
  • 2 mile: 11:40
  • cooper’s test: 2.05
  • 1km: 3:09
  • 3km: 10:46
  • 3 mile: 18:20

10/20/2016:

  • 2 mile: 11:37
  • first two consecutive sub6 miles

10/23/2016: (race):

  • 5k: 18:48
  • 3 mile: 18:04
  • overall finish: 1st OA (first time!)

10/30/2016: (race):

  • 5k: 18:43

11/05/2016:

  • 800m: 2:27

11/11/2016:

  • 1km: 3:07

11/13/2016: (race):

  • 5k official: 18:33
  • 5k watch: 18:21
  • 2 mile: 11:29
  • cooper’s test: 2.08
  • 3k: 10:40
  • 3 mile: 17:44

11/16/2016: (track):

  • 1 mile: 5:18.9

11/19/2016: (race):

  • 5k official: 18:21
  • 5k watch: 18:16
  • 2 mile: 11:19
  • cooper’s test: 2.1 mi
  • 3k: 10:33
  • first mile: 5:15

12/08/2016: (race):

  • 1 mile: 5:20
  • 1km: 3:03
  • 1/2 mile: 2:23
  • 400m: 63

12/14/2016: (race):

  • 1 mile: 5:12
  • 1 mile watch: 5:06

11/18/2017:

  • 5k official: 18:05
  • 5k watch: 17:51

11/27/2017:

  • walking mile: 11:39

12/04/2017:

  • alone mile: 5:11
  • alone 1km: 3:04

12/06/2017: (race):

  • 1 mile official: 5:03
  • 1km: 3:01

12/08/2017:

  • alone 1km: 3:01

12/10/2017:

  • 1.67 mi @ 9:02.9 (5:24 min/mi)

12/13/2017: (race):

  • mile: 4:58

12/15/2017:

  • alone 2 mile: 11:21

12/19/2017: (track):

  • 1km: 3:00

12/23/2017: (track):

  • 1km: 2:56
  • 400m: 63

12/24/2017: (fun run):

  • 12 mi: 1:22:xx
  • half marathon: 1:32:19
  • 10 mile: 1:08:09
  • 15km: 1:03:21

12/27/2017: (track):

  • 200m: 29.4

12/28/2017: (track):

  • 800m: 2:18.4

12/31/2017: (race):

  • 5k official: 17:55
  • 5k watch: 17:50
  • 2 mile: 11:19
  • cooper’s test: 2.11 mi
  • 3k: 10:30

01/28/2018:

  • longest run: 26.3 mi
  • marathon (watch): 3h:27m:13s

02/12/2018: (grass):

  • grass walking mile: 11:43

02/18/2018: (race):

  • half marathon: 1:27:11
  • 10k: 39:52
  • miles in one hour: 9.16
  • 10 miles: 1:05:42

03/03/2018: (race):

  • 5k watch: 17:43

03/10/2018: (race):

  • 10k official: 37:13
  • 10k watch: 37:04

03/18/2018: (grass, race):

  • official 5k: 17:39
  • 2 miles: 11:14

03/24/2018: (race):
- half marathon official: 1:21:40
- half marathon watch: 1:21:24
- 20k: 1:16:47
- 10 mile: 1:00:32
- 15k: 56:09
- miles in one hour: 9.92

04/08/2018: (race):

  • top speed: 18.3 mph

04/14/2018: (grass):

  • grass mile: 5:05.4

04/18/2018: (race):

  • official 5k: 17:35

05/15/2018: (track):

  • mile split: 4:56
  • 200m: 28.81

05/25/2018: (track):

  • 1km: 2:53 (4:39 min/mi)
  • 800m: 2:19 split

05/28/2018: (race):

  • 2 mile: 11:12
  • 3k PR: 10:22
  • first mile of a 5k? 5:16

06/03/2018:
- weekly mileage: 100.1

06/11/2018:
- weekly mileage: 102.5

06/17/2018: (race):
- 5k official: 17:33
- 5k watch: 17:23
- 2 mile: 11:03
- 12 minute test: 2.16
- 3k: 10:20
- 3 mi: 16:48
- fastest third mile: 5:28
- mileage in 6 days: 100.4

06/31/2018:
- mileage in a month: 374.75

07/06/2018: (grass):

  • grass mile: 5:04 (5:00 split), grass 1km PR @ 3:03

07/14/2018: (track, solo race):
- alone mile: 4:54 (4:51 split)

10/03/2018: (track):

  • no watch 1km: 2:58 (4:47 min/mi)

10/13/2018: (race):

  • 1km split in 5k race: 3:06 (5:00 min/mi)

10/15/2018: (grass):

  • first sub3 1km on grass: 2:57 (4:45 min/mi)

10/16/2018: (grass):
- 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- ^800m split: 2:16 (-1s) // 13.17+ mph

10/17/2018: (grass):

  • 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

10/23/2018:
- 1km: 2:49
- ^800m split: 2:15 (-1s)

10/25/2018:
- mile: 4:47 (-2s)

10/27/2018:

  • fastest first mile of a 5k: 5:13.97

10/28/2018:

  • 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)

10/30/2018:

  • first ever sub3 1km AND sub5 mile in the same effort: {mile @ 4:51 + 1km split = 2:59

11/13/2018:

  • first ever sub3 1km on roads: 2:58 (4:47 min/mi)

11/15/2018:

  • 400m @ 62.97 (-0.23)

11/18/2018:
- fastest 1km in a race: 2:57 (4:46 min/mi)


#991

btw just noticed a math error. I dropped 36s off of my turkey trot 5k course time, not 24s. nice!


#992

hard speed day!

hit the halfway point of my “50” sub5’s/sub3’s.

11/24/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • eating clean
  • before morning workout: orange juice + rxbar
  • after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!

05:00 PM: workout: bw

  • surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8

06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

:smiley:


#993

Awesome running pr’s man


#994

Nice PR log my friend.
You are doing really good man, those 1 mile races next month are going to be crazy good.
You’ve put in the effort and are ready to release it. I’ll bet one of them are going to surprise even yourself.


#995

Thanks alot man. Yea it’s nuts looking back at it. I’ve go to keep this thing going year after year. If so, come 40 I should be a monster. Got to keep my eye on the real prize several years down the road.

peace!!


#996

Thanks alot man!

Yeah man, I really hope so & I hope you’re right, which you often are. I feel like I might surprise myself as well. I just have to go all out.

Going to hopefully go really hard tomorrow (Monday), moderate Wednesday, two days rest, then race at max effort Saturday.

The mile races in December are:

  • 12/1
  • 12/5
  • 12/12
  • 12/31

\o/


#997

hard speed day, feel like sh*t.

calves tight. left hamstring insertion slightly achy. right hip still tender from the fall. right knee also tender from the fall as well.

lmfao.

11/26/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate clean/light, big dinner (stir fry + chicken, tons of salt, bread+irish butter)

08:30 AM: workout: oh you know just starting out a 1km @ 1:05 for the first 400m like a nutbag -> brutal = {1km @ 3:05} + {400m @ 1:06} ::: (concrete, hot)

that was such an awful/great idea.

haven’t felt that kind of acid in my legs (because I kept going for another 600m), in a long time. heh.

^^ started off at 15 mph… 4:00 min/mi… psycho. ehhh.

08:50 PM: workout: fatigued legs speed: {1km @ 3:05 (4:57 min/mi), tough path} ::: (road surface, legs fatigued from morning session}


#998

more hard speed.

feel better but legs dead (dead but powerful).

also, right hamstring/glute tie in has been slowly getting more achy since last week, when i started including more slow running volume. i started feeling it after/during those runs. just a little ache that’s grown.

thurs/fri = complete rest. hopefully that makes a bunch of aches disappear.

11/27/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate clean/light, big dinner (cauliflower + broccoli stir fry + chicken, tons of salt + irish butter)

08:15 AM: workout: hard speed / dead legs: {1km @ 3:00 (4:50 min/mi)} ::: (concrete/sidewalk, legs absolute toast)

legs are thrashed from yesterday. however, they do feel powerful, so that’s good. so, happy about the K. would like to do a hard mile tomorrow maybe but, might be too fatigued. definitely will get one in saturday tho eeh (race).

had to slow up slightly in a few spots during the 1k, somewhat busy sidewalk.

08:30 PM: workout: hard speed: {550m @ 1:30, 4:3X pace to 4:1X = 4:25 mm pace} ::: (concrete, cold af, awesome!!)

10:30 PM: leg drain: 40 minutes

  • also using this to stretch my hamstrings

#999

light & mod speed day.

yo im dead. legs are complete toast. running on empty. which is fine because thurs/fri = complete rest. BIG eating thursday. moderate eating friday. should be ready to rock on Saturday (hopefully lol).

11/28/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate clean/light, big dinner (tons of random stuff including bananas/grape fruit juice/orange juice)

08:45 AM: workout: light speed: {mile @ 5:42, 75% @ ~6:00, last 25% @ ~4:50} ::: (concrete sidewalk, COLD AF!!, legs dead) /// i forgot how much i like this kind of effort - very enjoyable but still hard at the end

08:45 PM: complete toast, next 2 days rest, need it :smiley: /// mod speed: {0.70 mi @ 3:31 (5:00 min/mi)} ::: (road surface, legs toast, cold af) /// need to get better on this curvy path

can’t wait for the next 2 days of rest. absolutely no running. just recovery. need it bad.

should feel good come saturday tho…

i mean i usually rebound/supercompensate strong off of 2 days, following lots of fatigue. we’ll see.


#1000

rest day!

top of right foot hurting all day… started feeling it in the morning. but then it disappeared after i had my dinner (2 x milkshakes + big burger). heh.

adductors a bit sore from sitting in a new chair at work yesterday… went back to the old chair to try and not cause any more damage. lmfao. fml. ;d

legs definitely recovering with the rest day + big eating. should feel great tomorrow. should feel even better saturday, where i hope to run hard.

11/29/2018

<= 4:59 mile vs <= 2:59 km:

  • 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate big
  • broc/cauli/grilled chicken stir fry in the morning
  • bananas/beet juice for lunch
  • 2 x milkshakes & a big (feels like nearly 1 lb.) burger

not my photo, but this is what the blanco burger looks like… it’s so good:

stuffed. feel good tho.