T Nation

Adarqui's Journal


#1101

yesterday:

01/07/2018

ate good

how i feel:

  • basically no soreness.
  • quads barely sore.
  • right lower back/glute/hip achy (the stuff i’ve been dealing with, made worse)

#1102

light day.

01/08/2019

diet:

  • ate ok/light

09:00 AM: light: 61 min ::: (grass, alt-sim, feel decent - no soreness / but a few aches)

08:30 PM: light + 1 moderate mile: 62 min @ {5 @ 8:XX-9:XX} + {1 mile @ 5:46 w/ kick, felt good} + {c/d} ::: (grass, felt decent, HR low, right hip/glute a little achy)


footer stats:

top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1103

got some nice photos and a video clip from the race. here’s some of the raw high quality stuff.

some photos. got some cool vid too.

love these first two.

i look kinda beast with my hat on, ultra marathoner g status.

the very end of the race, video!

the dude who snuck up on me, 2OA … look at the technique he used to protect from getting rocks in his shoes.


#1104

i purposefully didn’t check Wardian’s splits before the race. It’s cool checking them now. Trying to get close to his CR (course record) at this park/race, is probably a good goal. It means my aerobic engine has to be at least “twice as strong” as it is right now.


Wardian’s splits (2017) vs mine (2019), same race.

He’s an elite ultra runner. (https://www.strava.com/activities/505334945/overview)

Wardian (2017): 41 laps (50 miles)

1: 8:30 00:08:30
2: 8:11 00:16:40
3: 8:13 00:24:52
4: 8:09 00:33:00
5: 8:11 00:41:11
6: 8:11 00:49:22
7: 8:10 00:57:31
8: 8:08 01:05:38
9: 8:09 01:13:47
10: 8:12 01:21:58
11: 8:14 01:30:12
12: 8:16 01:38:27
13: 7:57 01:46:24 <- first 7:XX
14: 8:12 01:54:35
15:8:13 02:02:47
16: 8:17 02:11:04
17: 8:18 02:19:22
18: 8:17 02:27:38
19: 8:16 02:35:53
20: 8:19 02:44:11
21: 8:14 02:52:25
22: 8:18 03:00:42
23: 8:23 03:09:05
24: 8:28 03:17:33
25: 8:32 03:26:04
26: 8:35 03:34:38
27: 8:38 03:43:16
28: 8:43 03:51:58
29: 8:46 04:00:44
30: 8:51 04:09:34
31: 8:59 04:18:33
32: 9:11 04:27:43 <- first 9:XX
33: 9:04 04:36:47
34: 9:07 04:45:54
35: 9:10 04:55:03
36: 9:23 05:04:26
37: 9:21 05:13:46
38: 9:29 05:23:15
39: 9:45 05:33:00
40: 10:07 05:43:07 <- first 10:XX
41: 9:54 05:53:00

Me (2019): 34 laps (42 mi)

1: 9:24 9:24
2: 9:50 19:14
3: 9:52 29:06
4: 9:56 39:01
5: 9:49 48:49
6: 9:54 58:43
7: 9:46 1:08:28
8: 9:57 1:18:24
9: 9:45 1:28:09
10: 9:32 1:37:40
11: 9:29 1:47:08
12: 9:48 1:56:55
13: 9:57 2:06:52
14: 9:44 2:16:36
15: 9:51 2:26:26
16: 10:01 2:36:27 <- first 10:XX
17: 9:46 2:46:13
18: 9:40 2:55:52
19: 9:44 3:05:35
20: 9:51 3:15:26
21: 10:01 3:25:26
22: 10:09 3:35:35
23: 10:22 3:45:57
24: 10:57 3:56:53
25: 11:37 4:08:30 <- first 11:XX
26: 11:07 4:19:37
27: 11:45 4:31:22
28: 11:03 4:42:24
29: 11:18 4:53:42
30: 12:22 5:06:03 <- first 12:XX
31: 12:37 5:18:39
32: 13:47 5:32:26 <- first 13:XX
33: 11:53 5:44:18
34: 9:04 5:53:22 <- fastest lap

fwiw, some of those really slow laps are me standing there drinking fluids.

huge difference though… that’s the difference between 50 miles & 42.

i could get closer to 50 by next year tho… something to keep on my mind.


#1105

My man :ok_hand:


#1106

haha!!! fistbump

ima quit my job and send my unborn kids to college with that check.


#1107

light day with some trots up the hill.

01/10/2019

diet:

  • ate ok/light, then a huge fajita dinner at night

06:50 AM: light with mod uphill: 1h:28m with {hills @ 45 min, moderate uphill) + {last 2 miles = light progression} ::: (grass, cold af, felt good, right low back/hip less achy)


footer stats:

top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1108

very light day.

felt so fast/strong.

01/11/2019

diet:

  • ate ok/light, beet juice/oj/bananas. turkey & cheese sandwich. tons of milk chocolate almonds. french bread w/ butter.

07:30 AM: very light: 49 min ::: (grass, felt great, cold af, right low back/hip/glute good but still a bit achy)

always happy when “very light” translates to low 9 's. feels awesome.


footer stats:

top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1109

signed up for a 10k tomorrow! I had the choice between a 5k & 10k, I chose 10k. I’m “growing” :smiley:

this is the 2019 plan … when i get dual-distance races, pick the longer one. Also, do more long races in general, so that i’m not only doing 5k’s.

i plan to try and just hit every split under 6 min/mi, relaxed… i mean that’s what’s on my mind.

i should be good for it but who knows.

pc!


#1110

Have fun man :slight_smile:


#1111

Thanks man!

Was fun. Too windy to try and achieve what I wanted (at my current level), but still got 1st OA! 37:53 … windy throughout, but some very brutal wind in the last mile hah. Was trying to push through the wind, and it had me at ~7:XX min/mi. Strong 0.2 mi kick though, like 4:5X min/mi pace!

My dad came and actually took a clip of the finish, will post in a bit.

pc!!


#1112

felt great.

race was just too windy to achieve my goal. was tough.

finishing kick (probably 4:4X-4:5X pace in this clip):

01/12/2019

diet:

  • orange juice/banana before race, race, steak quesadilla + frap after, milk/chocolate almonds etc, cauliflower stir fry, turmeric/apple cider vinegar drink + banana

07:30 AM: AVDA Race for Hope 10k: 1st OA @ 37:54 ::: felt great, pretty windy, solid finishing kick

3rd best 10k, 6 days after running 42 miles -> i’ll take it.


footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1113

That is quite good and in difficult conditions, you’re upping the game my friend.


#1114

thanks alot man!

yeah it feels like it somewhat. running definitely has a different feel to it when i focus on becoming an aerobic monster.

might do a half marathon this weekend.

then a 12km 2 weeks after.

i’m looking around for marathons too maybe… might want to do a “trail one”. dno yet. want a fast trail tho… not something where i have to wade through water (gators/snakes etc). some crazy sh*t down here lol.

peace!!


#1115

feel beat up.

light/long day.

left plantar fascia was bugging a little during evening run. have to be careful/keep my eye on it. finished the evening with some light stretching (hamstrings/quads/feet).

01/13/2019

diet:

  • light but good, lots of (lactose free) whole milk

08:00 AM: light long: 2h44m @ {1.5h - 8:XX, strides mixed in} + {1h15m - dying} ::: (grass, legs dead)

07:50 PM: very light: 65 min ::: (grass, legs ok but dead, bottom of left foot achy)

09:30 PM: light stretch

  • hamstrings/quads/feet

footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1116

light day.

foot hurt earlier in the day, after my morning run (like last night). then disappeared completely. hope it stays gone.

01/14/2019

diet:

  • light but good. oj/beet juice/bananas, whole milk/bananas, chicken quesadilla/entire loaf of french bread, some garbage probiotic yogurt fu*ked me up - disgusting. why did i even want to try that?

08:00 AM: light: 1h20m w/ light progression at the end ::: (grass, alt-sim, legs dead)


footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1117

“run for the cycle” :ibrunning: -> like hitting for the cycle in baseball (single, double, triple, home run):

races in one month: 1 mile, 5k, 10k, half marathon, marathon.

if I do the half on sunday, i’ll just need a 5k before the month ends, to run for the cycle. but, that assumes i stay healthy and don’t get sick (cold etc, lots of sick people around).

:ninja: :ninja: :ninja:

(ps: i’m counting an ultra as a marathon)


#1118

a few days ago.

hard hill session. solid.

01/15/2019

diet:

  • i forget, good tho

06:50 AM: moderate/hard: 1h35m w/ {w/u mile = 6:53} + {hard hill loop x 1 mile = 6:50, PR i think, some 4:4X+ GAP in there} + {hill loop x 5 miles moderate, 8:XX-7:XX} + {light c/d}


footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1119

light recovery, with a strong finish (probably shouldn’t have done that).

left soleus got tight about ~1 hour afterwards. odd how it does that.

01/16/2019

diet:

  • i forget, good tho

07:00 AM: very light w/ light->mod at the end: 1h29m @ {1h20m very light} + {progression from 7:4X to 5:3X = 6:58} ::: (grass, very light pace was great, cold af)


footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0


#1120

left soleus was tight yesterday, so today is a full rest day.

01/17/2019

also, look at the predicted wind now for naples half, 27 mph, LMFAO.