Adarqui's Journal

Training Training Logs
881

speed day!

right calf/soleus has been really good the last ~3 days or so. as i’ve mentioned before, speed really seems to help it.

also, i’ve felt like “driving” (right foot gas pedal, 30-40 minute isometric wtf) is exacerbating it… been trying to switch my “brake foot” when at stop lights and such, to my left. trying to just let it relax instead of “staying contracted” for such a long time. weird I know, but I think it has something to do with it - or at least makes it worse.

10/15/2018

feel like = beat up
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves slightly
aches upon getting out of bed = decent
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: maybe 2 still very jacked up but can’t notice them much
feel = ok
hours sleep: 7.5
wakeup = 06:20 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 3 (km) = 7 of 50 :ibrunning: only 43 more to go!

  • WE BACK! I will list the others here eventually.
  • 10/02/2018: 1km @ 2:58 (no-watch)
  • 10/15/2018: 1km @ 2:57

log:
06:30 AM: food: orange juice, mini rxbar, water
07:15 AM: workout: FIRST sub3 1km on grass!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
08:00 AM: food: beet juice, water
09:00 AM: food: 4 x banana, rxbar, koia protein drink, water
XX:XX PM: didn’t eat too good… banana/rxbar beet juice/almonds/water
08:00 PM: workout: legs/body toast. only did 200m @ 29.95
09:00 PM: food: cookies & cream milkshake
10:00 PM: food: 4 x banana, 2 x orange juice, rxbar, water

07:15 AM: workout: FIRST sub3 1km on grass!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}

legs so heavy/dead, combination of morning running (usually feel awful) + fatigue from sunday’s evening session.

happy to get this.

i actually planned on trying to hit another sub3 km tonight at the track… never done that before. we’ll see.

definitely near all time PR level 1km split … i could have gotten it if I kicked hard. Just felt so dead (during w/u including run etc) that I called it, but had alot of gas left for a big kick.

all time PR = 2:53 … hit 2:57 on grass today with dead legs…

all time PR = toast soon.

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This forum needs a “PR” emoji… :smiley:

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08:00 PM: workout: legs/body toast. only did 200m @ 29.9

also it was raining/windy etc. whatever.

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so toast.

also, odd … my watch said 29.95 for the last 200m … but then i look at garmin connect and it says 30.00… it’s done that before, but i don’t get it. it’s either 29.95 or 30.00… odd.

2 Likes
882

them SUB 3’s comes flying at you now.
SUB 5’s in the near future.
Then you’ll bang two in one session :slight_smile:
Well done my friend

1 Like
883

Thanks alot @mortdk!

Yeah man, i’ve never done sub3+sub5 in one effort. That’s a big one I need to knock off.

This is the fastest i’ve done so far: 3:00 1km, 4:50 mile, at the track meet:

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Yea man, I need to knock multiple sub3-1km’s and/or sub5-1mile’s off per week. Any week that I DON’T, should be considered a deload week… can’t let it slip.

Need to knock off some sub5’s again soon.

peace!!

2 Likes
884

placeholder for tomorrow:

2 lifetime PR’s!

  • 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph
  • with an 800m split @ 2:16 (-1s) // 13.17+ mph

:personal-record: :ibrunning: :personal-record: :ibrunning:

4 x sub5 + 4 x sub3 = 8 of 50, 42 to go.

https://www.endomondo.com/users/26420622/workouts/1215890936
https://connect.garmin.com/modern/activity/3095109160

https://www.instagram.com/p/BpBKOBFhmij/

\o/

1 Like
885

another placeholder.

ez work. holy shit.

5 x sub5 + 4 x sub3 = 9 of 50, 41 to go.
6 x sub5 + 4 x sub3 = 10 of 50, 40 to go.

:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

first ever grass sub5 mile! 4:58 :personal-record:

08:30 AM: workout: FIRST sub5 mile on grass! 4:58.9 ::: mod speed (grass, spikes, feel great) → ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:03 (4:55 min/mi)

[quote]up until this week, i hadn’t ever gone sub3 for 1km or sub5 for 1mile on grass… I came up short every time. Now, I achieved both easily.

imho, it’s really because of the mindset shift. I’ve committed mentally to focusing on my mile “for the rest of my life” → no more letting my mile get “slow”, EVER. if i’m not dropping a solid mile or 1km in a week, that’s now considered a deload/rest week. and since I don’t rest much, it means I need to hit these kind of numbers AT LEAST ONCE (preferrably more) a week when i’m training hard.

just got so pissed a month or so back when I realized I once again neglected my HORSEPOWER. never again. it’s what I love to do anyway… but it’s also scary. so it’s an interesting relationship.

obviously need to be careful & stay healthy, but that’s with anything. lots of slow long distance can wreck you as well. got to be smart about it.

\o/[/quote]

https://www.endomondo.com/users/26420622/workouts/1216152652

https://connect.garmin.com/modern/activity/3096108394

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ig:

https://www.instagram.com/p/BpCf82EhOY7/

my posts are becoming image floods. lmao.

so sloppy :smiley:

evening:

08:30 PM: workout: another sub5: 4:56 (no kick, lol, grass-mile-PR) // first ever 2 x sub5’s in one day :smiley: ::: moderate speed (grass, spikes, a little dead)

even tho I was a little more dead, this was actually on avg faster (throughout the whole effort). ALSO, at a LOWER cadence (which is good). I mean eventually I need to be hitting these paces at < 190 SPM, not high 190’s/200’s etc. good run.

might try to PR my mile tomorrow evening if i’m feeling good. no morning session etc, just eat good and see how I feel in the evening.

if I feel good, should be able to PR my mile.

pc :smiley:

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https://www.instagram.com/p/BpDyy01B3-C/

this is nuts.

dunk life.

2 Likes
886

Nice running man, you’ve really got the speed going.

1 Like
887

You’re really killing right now, aren’t you?

1 Like
888

Thanks alot man. Yeah man it’s kinda nuts. I just edited the post… dropped another sub5 mile tonight, 4:56 (no kick).

That brings us to 40 to go! I mean after tomorrow night, it could be 39 to go, which is starting to look really good with how much time is left. crazy.

goodnight!!

1 Like
889

Dude it’s kinda crazy… Easily my best week of running ever (in 3 years), and i’m only 3 days in to this week… wtf?

I definitely need to be careful though… if these mile efforts weren’t so “easy”, i’d be more cautious. They didn’t feel like they took much out of me at all… those 1km’s seem to take more out for sure, I can definitely feel the difference → large speed discrepancy: ~12 mph (mile efforts) vs ~13 mph (1km efforts).

Before the week is over, I might have 2 more PR’s: mile (tomorrow), 2 mile (saturday, during a 5k race).

I think the biggest thing going on… is that over the last 1.5 months, i’ve truly committed to hitting my goal paces as often as possible. There’s no more “go hard for a few weeks then back off”. It’s go hard every week, until I die - taking rest breaks/rest days/deloads as needed. The body/mind has slowly been adjusting, and this week it’s coming together. Just listen to my body, and go hard as often as possible. Hard may change based on how good/bad I feel. Sometimes “hard” means I have a strong 1km in me, sometimes it means I have a mile, and sometimes it means I only have a 200m because my endurance is spent but my power is still there etc. So just keep bouncing around with strong efforts.

Also… I find it somewhat interesting that this week happened after my crazy blow up 5k I did on Saturday. That took alot of “stupidity” to attempt. Absolutely everything inside of my brain/body was telling me not to do it, but I did it anyway. The rest of the week i’ve had crazy power, and more will power during the pain of the run.

Just cool stuff though… really need to “grease the groove” until 4:3X miles are easy. I mean that sounds psychotic but, that’s what’s been on my mind for a long time. If I can make that happen, I could hang with some serious folks. lol.

It has to be easy… because there are guys out there holding 4:3X mile pace for 26.2 miles… I can’t hold it for 10 miles then? or at least 3.1? or at least 2? c’mon now. :smiley:

peace man!!!

1 Like
890

You backed off significantly in the last couple of weeks, right? After the time with the no watch, etc when you went harder?

You recovered. Now you’re pretty much peaked.

1 Like
891

nah. I ramped up the intensity hard the last 1.5 months. No watch was still intense - it was just less draining mentally because I wasn’t looking at how slow I was going. But I was pushing it.

I’ve gone back to looking at my watch this month (as @mortdk suggested), and it’s definitely easier to hit my paces. I think it’s definitely easier on the brain now though, when I look at my pace and go, “nice” instead of “FU*K”. Getting that power/speed fitness back while not looking at the watch was a smart idea… now it’s much easier psychologically when I look at it.

ie, if I look down at my watch and expected 5:0X pace and it’s 4:4X pace, I go holy shit and get a surge of excitement. On the flipside, if I look at my watch thinking it’s 4:4X pace and it’s 5:2X pace i’d get depressed… lmfao.

One thing i’ve noticed is, i’m pretty much going at the same effort as I was with no-watch, but now i’m much faster. I’ve also been able to attempt a few mile efforts, which I wasn’t able to do last month. So, I was going harder last month and couldn’t really extend that pace out past 1200m. Now i’m going about the same effort and can get it to 1600m (or even a little more probably). I can definitely feel that extra fitness AND STRENGTH now.

Yeah i’m definitely starting to peak now, that’s for sure. The good thing about it is, I plan to use this opportunity to get better at making these recent paces, my “new normal”. For example, i’m not trying to ramp up to just one magical mile effort. Instead, I want to hit solid 4:4X-4:5X mile efforts 1-3x/wk (or more) etc. Just keep grinding away at these paces until it’s so damn easy, that my any-given-day mile speed is ridiculous. That’ll put me in an incredible spot for mile races, and 5k’s etc.

Bottom line, i’ve got a strangle hold on 4:5X mile & 2:5X 1km right now. I can’t let it go, until i’m ready to strangle 4:4X mile & 2:4X 1km… then can’t let that go until i’ve got a strangle hold on 4:3X mile & 2:3X 1km… Then i’ll be at the starting point :smiley:

peace man!!!

2 Likes
892

from yesterday! 2:57 km.

this week i’ve been eating so many veggies (stir fry). really doing me good. feel great.

10/18/2018

6 x sub5 + 5 x sub3 = 10 of 50, 39 to go.

08:30 PM: workout: “safe” speed (grass, spikes): {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}
was going to go for a mile PR but, played it safe. felt really good.

played it safe. left ankle/achilles a little achy, so stopped it at 0.73 mi (basically 1200m).

def in 4:4X mile shape that’s for sure… 4:3X not seeming so far anymore … or as difficult. it’s kinda nuts.

my cadence is getting lower too… for the speed… great sign. ~200 for 4:4X today… 19X for 4:5X last night.

once I can get 4:3X @ 185ish, i’ll be a monster. ;d that would mean elite-ish power per stride, at sustainable effort.

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so tired right now… should be asleep. :frowning:

gn!

893

There’s a battle between sub5 mile & sub3 1km brewing. It’s kind of fun. I think in 2019, i’ll add some other militaries to the battle (sub26 200m, sub60 400m, sub2:10 800m), then let them hash it out. :smiley: I’ll also have to adjust the mile/1k standards as well (sub4:45 mile, sub2:50 1k).

current 2018 battle:

6 x sub5 (mile) vs 5 x sub3 (1km)

2019 battle sounds epic:

{<4:45-mile} vs {<2:50-1k} vs {<2:10-800m} vs {<60-400m} vs {<26-200m}

:smiley:

\o/

894

You’re really doing well at the moment my friend keep pushing,

Without pushing it to far, don’t reach for those sub 4:45 1M/2:50 1K before you’ve reached the current 50 sub 5M/sub 3K.

You might dig too deep into recovery and run into injuries if you start pushing the speed to early.
Better get a 2:52 record or 4:49 record than the same run and be disappointed it wasn’t a record.

And remember to run without the watch several times during the week, it seems to ease your running a lot.

I have to stop reading your log, you might trick me to start running again :slight_smile:

1 Like
895

Thanks alot man, will do!

100% agree.

I want to make the 4:5X’s and 2:5X’s easier.

I may of course drop the hammer at the end of a run, which can make those efforts significantly faster (ie, last 400 of a mile in 1:07 hard kick instead of 1:14, there goes 7 seconds). ← that’s a great training stimulus too, would love to get my last 400m of an “easy mile effort” down into the low 60’s.

I really need to just make these speeds so much easier. That’s the real goal. Easy 4:59’s would have me at low 4:4X’s, potentially high 4:3X’s if I push it into “all-out” territory. My 4:59’s right now are not “deathly hard” but they are moderately hard. For example, I feel like I can hit a 4:59 whenever right now, as long as I man up. The lack of uncertainty of whether or not I can hit it, is what makes it mod-hard instead of hard-hard. Hard-hard seems to be 4:4X right now.

Dreaming of easy 4:5X, mod-hard 4:3X, hard-hard 4:2X. :smiley:

lool.

Yeah for sure. When I felt like crap last week & this week, instead of going no-watch, I simply didn’t run as far. One day I went out there to do a hard 1km and ended up only doing a hard 200m. I think that’s a good approach right now as well.

You’ve said that before. :smiley:

Man it’s fun. Not sure how you stay away from it. :smiley:

I’m having more fun with it lately because I feel like i’ve made some breakthroughs mentally. All that stuff about me being a “miler” and such, seemed to really help me. I’ve known this for a long time but, we’re all stubborn. So I was still thinking of longer races and such. But my original plan was always: get my mile as fast as possible (4:3X or lower). Some of these tangents I took showed me that my original plan/idea is the right path for me.

It’s also just way more fun to me. milers make more use of hard 200’s, 400’s, 800’s, 1k’s. 5k+ guys often do those kinds of efforts as “intervals” (many of which i’ve met, don’t want to burn those distances out in one effort). Milers crank those efforts out with some serious speed. I just love the speed.

I’d rather crank out a 24.Xs 200m than a 16:XX 5k. I’d also rather hit a 4:2X mile than a 2:29:XX full marathon or a 16:XX 5k.

Of probably all athletic feats, if I could choose, i’d probably pick a sub4 mile, or 50" running vert. Those two would be a tossup for me. But knowing that, I think it kind of illustrates my mindset a bit: power & an element of stamina. (sub4 mile means you can drop some serious speed from 200m on up to the mile)

Anyway, if you get back into it, you know what to do. You always have such great advice. If you were to magically get back into running shape instantly, what would you focus on this time around?

peace!!

896

Ok, so I was wrong :joy: that’s awesome. You busted through a plateau with some force.

1 Like
897

hah ya maybe.

i’d agree more with that, for sure. hah.

peace man!

1 Like
898

I was 10K runner my fastest was when I did triathlon, after that 40K bike (57-58 minutes) I did 10K in about 37 - 39 minutes.
That would be my focus 10K.

I ran a horrible marathon I was thinking of sub 3 hours ended with 3H30M damn I was disappointed.

And a sub 3 hour marathon.

Seeing your log, I might focus my training like you do setting some fast 1K and 1M and hammer them, switching from long distance to shorter ones like you do. Still get some mileage in but I wouldn’t care about the speed.
Now you just don’t get me started :slight_smile:
When I’m about ready to cut all my fat away, I’ll start doing some short sprints of 50 - 100 m. The first session I’ll run 1K timed, and trying to beat it every fortnight.

2 Likes
899

10/19/2018

felt great, ate great (lots of bananas & veggies, also some grilled chicken)

except for my right big toe freaking out mid-day. bottom of right big toe feels so weird. just happened out of nowhere (walking around barefoot outside etc). this has happened several times, i don’t get it.

10/20/2018

7 (sub5) + 5 (sub3) = 12 of 50, 38 to go!

race day!

felt really good but got like ~4 hours sleep. just a rough sleep.

felt really hot at the race … absolutely drenched midway through.

big toe bugging… so fu*king annoying. :raging: :raging: :raging:

diet:

  • ate very clean
  • tons of cauliflower 3 hours before my evening session
  • 5 bananas + oj before bed

06:45 AM: warmup + race: Pumpkin Dash 5k (4k lol): 2nd OA

haven’t been having as much fun lately in 5k races… just don’t like 5:XX pace. i’m a weirdo.

I also didn’t battle for #1 once the guy passed me at ~2 miles. that’s not good though. I mean I was “jogging” at that point.

i’m kinda tired of the heat too lately.

definitely didn’t push myself much at all in this race, which could be annoying or not… i mean, in the first mile, all I could think about was “slow down, ok stay here”. just yawn worthy.

i get into this jog mode and I don’t snap out of it.

i dno.

anyway… dude ran smart. he tried hanging with me first ~half of the first mile but he backed off bigtime, had ~20s+ or so on him probably around 1.5 mi … he started closing then though as I slowed, and caught me, then passed me.

he was doing all of these sprint drills prior to the race… in my head i was lol’n because i knew that he’d get toasted in the first mile, even though it wasn’t anything too fast. but he had good endurance/strength and ran smart, props.

i guess deep down i was hoping he’d just break, so i could just jog it out and relax while running near the beach. was quite scenic fwiw.

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short course - they probably set it up wrong. easy/safe first mile, started slowing down, got passed around mile 2. was on pace for ~17:5X-ish. HR way too high, felt hot.

need to take a nap asap. sleep sucked last night.

plan to hit it hard tonight.

08:30 PM: workout: beat up, but got a 4:57 (3rd sub5 this week) :: mod speed (grass, spikes, pitch dark): {4:57 mi, 1km split = 3:04}

felt great warming up but, started feeling it when I started tackling the mile, turned out to be pretty rough. got it done though.

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900

yeah I remember you mentioning 10k, but you seem to get amp’d up now by the speed stuff, so I imagine like you said below, you would hammer speed a bit harder this time around.

haha. firstbump

ya. running at a solid pace for a long time can be fun, but running way faster for shorter distances is exciting. they both can be fun but the excitement factor of <= 1 mile is what gives it that edge for me.

and ya, those medium/long but very light runs, are so enjoyable. no pace, just relaxing, able to think/talk clearly, one of the best ways to run. it still helps the aerobic system, helps body comp etc, so → good stuff.

I read a quote recently by a masters miler, who says he needs to go very slow on his recovery runs. keep in mind this is 8-9 minute pace for a former sub4 miler, and “current” (at 45-49 years old) 4:1X miler, so that’s very slow considering the power he has:

I’ve mentioned in this log several times, that I feel similar. I absolutely hate 6:XX through 7:XX pace (especially the 6:XX range), but then I love < 5 min/mi AND 8:XX+.

hah awesome. do it!

those first few 1k’s are going to be rough though, hold back considerably for sure (hah).

peace man!!

2 Likes