T Nation

Adarqui's Journal


#1041

So i think I know what I want to do in 2019:

  1. keep focusing on my mile, exclusively
  2. stay consistent with “strength” -> add leg/hip mass, need the power & the mass to keep me leaner
  3. race less
  4. focus on bigger sessions rather than smaller more frequent ones etc: I need to improve my “repeat strength” (ie, several fast 1km to 1 mile repeats, in one session)
  5. get better at executing race strategies, need more practice at executing “smarter” strategies so that when i’m in big races I can hit peak numbers
  6. get better at sharpening up for the big races

And then if I do all of that, it’s prep for 2020:

Race more throughout the US instead of locally: hit the big mile races throughout the US, also some big open / masters track races!

One thing i’ve never really done is “travel”. i’ve been outside of Florida like uh… twice. I’ve also never been on a plane (lmfao).

So, racing has already made it exciting for me to travel locally, ie 2-4 hours away for a race. I’ve enjoyed it. So, if i’m prepared (running strong & fast) would be nice to go do some of the big races throughout the US: go there, race, then hangout for a day or two, try to eat some good food lol.

I dno … It’s something completely different but, it’s making sense to me. It’ll also make me sharpen up for some higher level racing.

If you look at how I prepared just to run 1km with elites on November 18th, I started late (September-ish) but then really cranked it up/focused throughout October, into November. Basically, I need to focus on my speed as a #1 priority, and build it slowly throughout the entire year, not just late homework assignment style. I think it’s easier for me to do that now though, since i’ve settled on the mile being my most important distance. I learned a ton this year… I know what works & what doesn’t, for the most part. I also have a better understanding of my strengths & weaknesses.

In addition to simply traveling to race, I think it’ll also help me “dream bigger”. Dreaming big is important to me. For the last few years i’ve been focused only on local races. That’s cool, but I need to know that there’s some much bigger races I need to prepare for, and really turn it up mentally, pro up, etc.

gn!!


#1042

There where a point a couple of month ago where you were hitting fast 1K and 1M almost every session.
Take a look at that specific period, have you changed anything?
you were on fire at that period, it seems as if you’re struggling a little bit these days, not running as fast as you’d like.


#1043

yeah I switched from grass to road. that was the big change. 100%

once I tried to hit those numbers on road, I was way off. ie, I hit 4:47 mile on grass, then tried going sub5 on road and hit like 5:13. then my quads were dead for a week or more. Almost didn’t recover properly prior to that Nov 18 race with elites. Luckily I figured that out just in time, finally hitting a sub3 1km on concrete, like 5 days before that race.

hyper-adapting to grass is fine, unless I have big races on road. If I was doing XC instead, I wouldn’t have lost a step. It seems like 5k speed didn’t bug me much with that technique, but mile or faster definitely does, it’s just too fast.

after going from hard mile pace running (or faster) on grass for ~2 months, then trying to do the same on road surface, my quads actually felt like they do now (after like 400 lunges). On grass I was getting no quad/hamstring soreness.

I attribute it mostly to the surface. I feel was feeling way better on grass: more bounce, healthier, no aches/soreness in quads/glutes/hamstrings (only calves, but even those cleared up alot).

Regardless though. I don’t really think i’m that far off what I was doing then. 4:54 with an awful start and tight u-turn. 5:02 into a 14 mph headwind for the whole race etc. Those numbers are close to my 4:47 on fire mile PR, IMHO. Also both of those races didn’t have a proper kick like my 4:47. 4:47 had a kick down into the 4:1X’s etc. 4:54/5:02 kick was like 4:40. I’ve noticed it’s harder for me to kick as hard in races than I do in training, because i’m less aware of how much space I have left to finish. My 4:54 kick was way better than the 5:02 at least. I planned that in my head the whole week. It was like 0.22 mi kick, but still not an all out kick. All out kick would have gotten me to like 4:50-ish in that race.

I stopped caring about the 50 sub5+sub3’s though… it’s just too dangerous on road (given my current abilities). And, since i’m trying to “stay adapted to road” so that i’m in proper form for road races, it’s just too risky for me to try and replicate it on road surface this late in the game. Should have got it done alot earlier, ie throughout the entire year.

peace!


#1044

JAKE ROBERTSON

AUTOGRAPH

BOOM.

12/12/2018 was an awesome day.

here’s a few photos of his recently that are crazy:

^^^ ridiculous.


#1045

got a repost from Jake, cool hah.

great quote from him:

“Truly honored to be in a position to inspire anyone as I was inspired once myself”

photo looks good on his feed wall haha.


#1046

another rest day. too wrecked to run, or move. improving though!

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (right more-so)
hamstrings slightly sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

:smiley:

12/15/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 10:30 AM: orange juice, 2 x banana, water
  • 01:00 PM: 1/2 turkey & cheese wrap, blue corn chips, water
  • 06:00 PM: bunch of chocolates, walnuts
  • 10:00 PM: 4 x banana, 2 x orange juice, water

#1047

got in some light running! morning run was painful, evening was alot better.

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (left more-so - changed from yesterday)
hamstrings moderately sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

:smiley:

posted an old jump clip to IG. an old clip from my 1800airjesus we bless rims video.

decent jump.

12/16/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 10:00 AM: 1/2 glass of orange juice, water
  • 10:55 AM: light run
  • 11:45 AM: 2 x orange juice, banana, water
  • 01:00 PM: from a good spot: steak quesadilla, small caramel frap with whipped cream
  • 04:30 PM: a few chocolates, tons of salted almonds, water
  • 06:55 PM: light run
  • 07:25 PM: hamstrings, bw
  • 07:45 PM: orange juice, water
  • 09:00 PM: chicken tenders, ministrone soup

10:55 AM: light: 30 min ::: (grass) /// legs dead, glutes/quads still crazy sore, lunges on Thursday did their job lmao

legs toast. damn.

06:55 PM: light: 33 min ::: (grass, legs/glutes toast)

downloaded an app for my watch, which estimates my 5k time as i’m running… turned out to be pretty fun. after mile 1, was at 34:XX 5k pace. after mile 2, 32:XX pace. Then I focused on getting it down under 29:00. So, it was fun seeing it as one chunk of time, instead of per lap, I enjoyed it. It’s just really small “font”, so that’s one annoying thing about it.

07:25 PM: bw: hamstrings

  • partial 45 deg hypers: 15 minute block @ {60} + {~10 x 25}

just wanted to keep doing them comfortably. some sets were a little fatiguing.


#1048

2 light runs!

soreness was actually worse though today. I feel so wrecked. amazing.

everything crazy sore. adductors more sore than anything. lower back/hamstrings sore from the 45 deg hypers, back because i had more rom/strength when extending.

12/17/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 08:30 AM: wakeup
  • 09:20 AM: light run
  • 09:50 AM: beet juice
  • 09:55 AM: bw
  • 10:15 AM: orange juice, bananas, water
  • 03:00 PM: coconut cashew fat coffee drink, 2 x banana, protein bar
  • 08:00 PM: small bit of orange juice, oatmeal cookies
  • 09:10 PM: light run
  • 10:00 PM: 3 x chicken tenders, mac & cheese
  • 11:00 PM: bunch of misc chocolates
  • 12:00 AM: orange juice, 5 x banana (lol, please help my legs)

09:20 AM: light: 31 min ::: (grass, legs (glutes/quads/adductors/hamstrings) still crazy sore hah)

10:00 AM: bw

  • upper
  • strong

3-5sec paused dead hang neutral grip pullups: BW x 8 (surprising)
full dips: BW x 8
partial ng pullups at the top: BW x 20
partial dips at the top: BW x 40

09:00 PM: light: 30 min ::: (grass, legs crazy sore) /// how am I able to run, but barely walk? lol. interesting.

hah this one was a beautiful little progression. racing my 5k race predictor app, slowly building up. wanting to go from like 33 estimated to 26:5X estimated over the course of the run.


i’d like to lunge for ~15-20 minutes tomorrow evening. sooo, hoping DOMS clears up alot by tmw.


#1049

2 runs w/ a little bit of speed, lunges again!

love this shot:

12/18/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 08:30 AM: wakeup
  • 09:15 AM: light run
  • 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
  • 02:00 PM: almost an entire bag of almonds (which is 3000 kcal total)
  • 05:00 PM: some chocolates, water
  • 08:00 PM: 1/2 orange juice, water
  • 08:45 PM: light run, lunges
  • 09:30 PM: beet juice
  • 10:30 PM: chicken tortilla soup, some pieces of bread dipping into the soup, water

09:15 AM: light: 29 min ::: (grass, legs still very sore) /// tried to turn the legs on a bit at the end (~800m) /// plan on lunging again tonight, trying to get them adapted

hit ~800m @ 5:55 min/mi at the end of that.

08:45 PM: legs toast speed: {2 x 1km @ 4:03, 3:29 (5:30 min/mi) + {walking lunges @ 15 minutes, tough but legs adapting} ::: (road, legs sore} /// legs adapting, can’t wait until they are back to 100%

lunges were brutal but, no cramping afterwards etc… which means, i’m adapting. i imagine i won’t have much soreness tmw… let’s see.

wanted to leg drain but, too late/tired. must sleep


#1050

mod speed today + more lunges!

I did out-of-nowhere high volume forward walking lunges last Thursday evening: ~12 minutes. Soreness was extreme Friday evening, all of Sat/Sun & Mon, and was still awful come Tuesday. I forced myself to run hard Tuesday through the soreness, as well as lunge for ~15m30s, tough with pain everywhere (harder than last Thursday). Wednesday soreness = minimal! I ran hard again Wednesday evening, legs are shot but actually getting some power back. I decided to lunge again, for ~8 minutes. This time, not much pain with the lunges, instead: just pure jello and tiredness, mostly quad & glute pump, felt pumped to fu*k and just ready to give out.

I imagine my legs will feel really good tomorrow (Thursday) and great on Friday, and epic on Saturday… lol. Not lunging or running hard the next two days, just going to recover.


another crazy shot, he’s dropping alot of em` lately … think he’s posting everything he has left, before he goes back to Kenya in January:

12/19/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 08:30 AM: wakeup
  • 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
  • 01:00 PM: tons of almonds/cashews, water
  • 03:00 PM: coffee + lots of sugar/cream
  • 08:00 PM: 1/2 orange juice, water
  • 08:45 PM: mod speed, lunges
  • 09:40 PM: orange juice
  • 10:30 PM: beet juice, chips & guac, small chicken sandwich
  • 12:00 AM: leg drain: 30 minutes
  • 12:45 AM: orange juice, 2 x banana

08:45 PM: legs complete toast speed: {2 x ~1km @ 5:27 min/mi, 5:32 min/mi} + {1 x ~800m @ 5:12 min/mi} + {lunges @ ~8 minutes, legs jello, legs adapting} /// signed up for a 5k on saturday, probably won’t be recovered but who knows

12:00 AM: leg drain: 30 minutes


#1051

rest day

12/20/2018

highlights:
throughout the day: 2 x beet juice
zinburger dinner: big cheeseburger (blanco, medium), 2 milkshakes (cookies & cream, slated caramel) <-- fu*k ya.
leg drain: 30 minutes


#1052

light day.

feeling better.

12/21/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 08:30 AM: wakeup
  • 09:30 AM: light run
  • 10:00 AM: beet juice, water
  • 10:30 AM: 2 x orange juice, 3 x banana, water
  • 03:00 PM: tons of salted almonds (nearly a 3000 kcal bag), water
  • 08:30 PM: light run
  • 09:00 PM: beet juice
  • 09:30 PM: small piece of grilled chicken, 2 x veggie egg rolls, water
  • 10:30 PM: leg drain: 30 minutes

09:30 AM: very light: 33 min ::: (grass) /// legs feel good - left hamstring a little buggy that’s it, hope i’m not getting sick tho

08:30 PM: very light: 33 min ::: (grass, felt good) /// feel decent, could run good tmw, it’s going to be very cold (55F)!! lol nice.

10:30 PM: leg drain: 30 minutes


#1053

light race day.

hard speed tonight (hopefully).

44th race of 2018. eeeh!

12/22/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 06:00 AM: wakeup
  • 06:10 AM: coconut cashew fat coffee drink, rxbar, 1/2 orange juice, water
  • 07:30 AM: warmup + race
  • 09:30 AM: sausage egg and cheese on a bagel, double chocolate muffin, water
  • 01:00 PM: nap: 3 hours
  • 04:30 PM: orange juice, banana, some chocolates, water
  • 06:30 PM: orange juice, water
  • 07:30 PM: speed work
  • 09:00 PM: some cashews
  • 11:45 PM: fridays: chicken fingers, fries, water

08:00 AM: The Original Jingle Bell Jog 5k: 4th OA @ 17:59 /// sit & kick approach turned into just “sit” /// hit 15.1 mph at the end, but needed to do that to get under 18 lmfao.

07:30 PM: mod & hard speed: {4 x ~1050m @ paces: 5:16, 5:17, 5:17, 6:01} + {5 x ~150m @ paces: 5:26, 5:08, 5:10, 4:56, 4:29} ::: (concrete) /// decent

plan was to do 5 1k’s but had to change my course up.


#1054

very light day. quads pretty sore, calves too.

12/23/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 09:30 AM: wakeup, water
  • 11:00 AM: light run
  • 12:30 PM: orange juice, banana, water
  • 04:00 PM: stir fry: cauliflower, broccoli, butternut squash, also: irish butter, salt, pepper
  • 07:00 PM:orange juice, banana, water
  • 09:30 PM: light run
  • 11:00 PM: 2 x orange juice, 3 x banana, milk chocolate almonds + yogurt covered raisins, water

11:00 AM: very light: 1h34m ::: (grass, quads/calves sore) /// was very nice outside, so kept running :smiley: HR < ~130

09:30 PM: very light: 58 min ::: (grass, quads very sore) /// HR low /// really nice out


#1055

very light day, again. quads/calves still very sore. left hamstring been a little achy/sore on occasion, think those 45 deg hypers (the last session i did them) caused that one. hehe.

did lots of “iron duck” on my right soleus … dug in deep.

12/24/2018

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

  • 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • 09:30 AM: wakeup
  • 09:45 AM: orange juice, water
  • 10:30 AM: light run
  • 12:30 AM: orange juice, banana, water
  • 01:30 PM: protein drink
  • 04:30 PM: cauliflower/brocoli stir fry w/ irish butter, 3 x chicken tenders, water
  • 07:30 PM: light run
  • 08:30 PM: beet juice
  • 09:15 PM: milk chocolate almonds, yogurt covered raisins, grapefruit juice, water
  • 11:00 PM: orange juice, banana, water

10:30 AM: very light: 1h51m @ {small progression at the end, until ~5:55 peak} ::: (grass, quads/calves sore)

07:30 PM: light: 59 min ::: (grass, quads/calves sore) /// would like to be recovered for hard speed on wednesday evening


#1056

I CANT STOP WATCHING ARM WRESTLING VIDEOS.

been doing it nearly every day for weeks now. those dudes are such monsters.

lots of Larratt, Brzenk, and Denis videos.

I never knew how much of a freak Denis was… this dude is athletic af (muscle ups, strongman stuff etc).

Here’s some 140kg x 5 cheat curls. ridiculous.

larratt arm.

I’d never try arm wrestling tho… i’m simply a fan. my arm would snap in half. :smiley:


#1057

Merry Christmas run for it


#1058

merry xmas man!!

and ya, i did a small run which got me over 3,000 miles for 2018! hah. will post tmw.

merry xmas t-nation!!

my x-mas turned out to be one of those typical train wreck family x-mas’s… not between me & any1, but instead between two family members. “ruined” everything etc. humans are depressing.

lmao.

gn!!


#1059

Ahh, that sucks. I never get why people let that sort of shit happen.


#1060

Damn man sorry to hear that.
We get lots of call during the holidays, due to domestique troubles.

Hope it didn’t end that bad.
Now it’s time to look forward to the new year mate.