Adarqui's Journal

Training Training Logs
1021

rest day, due to small left gastroc tweak.

drove a lambo huracan lp 640-4 (or whatever) today. little outing with the work crew. i cranked it up to 140 mph. my boss hit 160 mph. hah.

legs felt pretty awesome today.

soreness: hips mostly, right hamstring slightly

12/07/2018

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

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate good
  • fill in tmw maybe

3:15 PM: driving around in a lambo supercar lmfao /// 36s mile :exploding_head: /// HR shot up to 122 BPM when i hit 140 mph lol

that was fun. drove careful around the turns. :sunglasses:

09:30 PM: workout: 45-deg hypers

  • partial reps w/ short rest (stand up/walk around for a sec, reset), in ~10 minutes
    - 70, 35, 45, 50, 50, 2 minute hold
  • felt great again

12:00 AM: leg drain

  • 35 minutes

so tired. passing out now.

1 Like
1022

https://www.instagram.com/p/BrJY_nFhU5g/

light day.

legs felt pretty awesome today. again. actually kind of crazy pace for how light i was going today, legs had lots of bounce.

soreness: hips slightly. right hamstring tweak a little bit from all of the hypers → don’t feel it during running etc, feel it when “stretching”. so probably something small.

12/08/2018

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

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • ate good / big
  • lots of food
  • run → beet juice → corn chips + guac → chicken pita + falafel → run + hypers → tons of salted almonds, 2 x orange juice, 2 x banana → koia coconut almond drink

10:10 AM: light: 30 min ::: (grass/dirt/rocks) /// tweaked my calf thursday but it feels good today

08:00 PM: light: 28 min ::: (concrete) /// solid pace given the effort

08:30 PM: bw

  • 45 deg hyper partials: x 100
  • nice … that set was tough.
  • glutes/hams/hips “shaking” in the last 20 reps

01:00 AM: leg drain: 40 minutes

1 Like
1023

been watching lots of arm wrestling videos today. love that sport. i’d never do it, but enjoy watching it.

can’t wait to start training my legs again like an arm wrestler, but for running. ;f

i guess i’ve already started slightly, with the 45 deg hypers.

i’ll probably get back to lunging after wednesday’s race. then add in the barbell on jan 1, 2019.

i wonder how much mass i can put on my legs/glutes, by this time next year.

;f

2 Likes
1024

Wut!?

So you raced 42 times this year? Damn!

1 Like
1025

they had some event at a race track not too far away, so the people I work with all went out there to drive some of the supercars. you get 3 laps on the track in some supercar. you get to pick the one you want, porsche 911 gt3, lambo huracan, and some other ones. They had a bunch of lambos so they were the easiest to get access to, without having to wait a long time. I had no preference, fast is fast :smiley: that thing was insane. at ~140 mph it was still accelerating, no sign of it struggling at all. apparently it can go over 200 mph.

I was a real wimp going around the turns… but idgaf. hah. There were “stiff fines” if you hit cones/spin it out etc, so I played it safe going around the turns.

my boss hit 160 mph in it.

we also drove with a pro race car driver, ride-a-long. that was way more fun, and nuts. guy did a lap in ~36s… we all did laps at like 50+ seconds. so it was really crazy, dude had so much control lmfao.

ya… kinda nuts. will probably finish with ~45.

i doubt i race as much next year. it’s fun, i enjoy it. BUT, I absolutely hate racing on ~4-5 hours sleep. it feels unhealthy and really stresses me out. so, considering the majority of my races this year were morning races, that alot of sleep deprived and HARD efforts, not healthy IMHO. basically, either i fix my sleep schedule, or i race less. I’ve never been able to permanently shift my sleep sched to a “morning person schedule” so, sounds like i’ll be racing less.

beyond that, need to get back to full adarq mode… ie, need to get my legs crazy strong again, get some beef back so i have more power per stride. plus i miss lifting and doing weird strength stuff (even just high rep lunging etc) sooo…

going to get back to my “high rep nation” obsession.

:smiley:

peace man!

2 Likes
1026

speed day!

legs feel ok.

calves tight / feel weird/thick. that weird “overstretch feeling” in my right hamstring from the hypers is already clearing up.

12/09/2018

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

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • light run → beet juice → 2 x banana + coconut coffee/fat drink + watched dolphin game + ate cashews → orange juice + rxbar → speed → beet juice → decent salad + 3 chicken tenders → milk chocolate almonds

10:45 AM: light: 28 min ::: (grass/dirt/rocks) /// calves been tightening up at night → glutes/quads been doing that forever, but calves lately feh!!

hoping to do some speed tonight. will abandon if calves feel weird.

mod speed: light/light-mod/mod-hard repeats: {3 x 1050m/0.65 mi @ 3:37 (5:36), 3:30 (5:27), 3:16 (5:05)} + {3 x 800m @ 3:21 (6:44), 3:09 (6:20), 2:33 (5:08)} ::: (concrete, pitch dark/raining, fun) /// on the fast repeats, did the last half harder than first half

calves felt good but was being careful. got some nice work in.

2 days of rest/light recovery. mile race wednesday. hoping i’ll feel good. i felt pretty good tonight tbh, but def was lacking the power i had last wednesday/last week for example. but, i was also mentally keeping it “safe” soo, should be fine wednesday.

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1027

this was so incredible. I watched the game, screaming at the end. unreal. lmfao.

GO FINS.

1 Like
1028

That was awesome, and couldn’t happen to a more deserving team (Pats to be clear) :slight_smile:

1 Like
1029

haha. our x-mas present nearly every year… :smiley:

i still can’t get over it. huge smile on my face. what an incredible game/ending.

gronk. loool. good job belichick.

2 Likes
1030

rest day.

legs sore. calves sore.

12/10/2018

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

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • orange juice + 2 x banana → beet juice + tons of almonds → some chocolates → zinburger salted caramel milkshake → sauteed cauliflower with irish butter + 3 chicken tenders → koia cinnamon almond drink

12:00 AM: leg drain: 35 minutes

1031

light day.

mile race wednesday.

left calf/behind knee “thick”, lame. hamstrings recovering. legs feel decent. should feel way better tomorrow, minus the calf thickness.

signs of getting sick (throat barely, mucous moreso). hope i dont.

12/11/2018

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

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

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:

  • light run → beet juice → 2 x orange juice + 2 x banana → tons of salted cashews → koia cinnamon almond drink → 1/2 orange juice + piece of focaccia bread → light run → 10 chicken wings + focaccia bread → beet juice → orange juice + some salted almonds

09:45 AM: light: 32 min ::: (grass/dirt/rocks, very windy, cold!)

08:40 PM: light: 33 min ::: (grass/dirt/rocks, cold af!!, 53 F!!) /// legs recovering, feel decent, left calf still thick tho \\ 2900.0 miles for 2018 as of this run

12:15 AM: leg drain: 35 minutes

1032

this was from my 4:47 from october… going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this’ll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow … because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior… basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we’ll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice… should be decent conditions.

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2 Likes
1033

Good luck tomorrow man.
You still have at least one massive big run in there.

1 Like
1034

Thanks alot man! Yeah I think so too. Conditions should be solid tonight. Still have one more mile race potentially, on Dec 31 2018 … but I should be able to get a good result tonight, if I focus and stick to the game plan. IDGAF what anyone else is running tonight, just going to go out there like I was doing at the field when I dropped that smart 4:47, and try to repeat it. That’s all i’m thinking about. Would love to get this done.

peace man!

1035

4th OA … even tho i’m in the 3rd spot in the listings (Junior beat me in the actual race).

if i didn’t get boxed in so bad at the start of this race, this would be sub 4:50… guarantee it.

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LMFAO… r u kidding me? man… dudes that insist on being in front of u, take that job serious… go out hard and keep going hard. these dudes went out and slowed down i had to do all kinds of shit to get around them. nuts.

road PR soo… happy about it… but, again, another blemish.

all of this is basically telling me that, my alone mile PR’s i did etc, they just have to be way faster… to make up for headwinds and crazy starts etc. so, just get way faster. hehe.

2 Likes
1036

mile race day!!

felt great. ran good.

4th OA @ 4:54 → road mile PR!

got boxed in at the start (actually found video of it) … def wrecked me but still dropped a decent time.

my dude Junior Rosa (50 years old) got 2nd OA. 1st & 3rd OA are collegiate runners. 5th OA is an ultra marathon monster… lol. 7th OA was fully send sammy.

https://www.instagram.com/p/BrUIAsQhx2-/

12/12/2018

<= 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: light run
  • 11:00 AM: 2 x orange juice
  • 12:00 PM: beet juice
  • 02:00 PM: tons of salted almonds, 2 x banana, coconut cashew milk fat coffee drink (so good)
  • 04:30 PM: orange juice, rxbar
  • 05:30 PM: warmup + race
  • 08:00 PM: cookies and cream milkshake w/ whipped cream, yea boii
  • 10:30 PM: cashews
  • 12:45 AM: orange juice

10:00 AM: light: 16 min ::: calf alot better, should be good to go

05:30 PM: Coral Springs Holiday Mile: 4th OA @ 4:54 ::: fastest road mile /// got boxed in bad at the start lol smh. /// 2OA, 3OA, and 4OA all 4:54 haha, sick

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this is actually more deceiving than it looks… i was like 40m behind the 2nd/3rd leaders shortly after the start… and finished right behind them at the end. LOL.

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me getting wrecked:

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full send sammy showed up to battle me, wrecked him. thank god almighty. if i had lost a mile race to him, tonight, i’d be sad. he’s a beast but i have to crush him in the mile. lol.

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also, short run watching the parade:

07:00 PM: running around the parade after the race. Coral Springs knows how to do it.

1 Like
1037

I thought I had another crack at the mile December 31, 2018… I was wrong. smh.

“Florida Track Club’s New Years Eve 1 Mile race! Race/Run your first mile of 2019!”

wow that’s confusing. I thought it was Dec 31, 2018… Turns out it’s Jan 1 2019. My brain only registered the first part “new years eve 1 mile race”. Not sure how something can be a New Year’s Eve race, and simultaneously a New Year’s race. Unless perhaps it started at say, 11:59 PM, and rolled into 12 AM, which it doesn’t.

FUCK.

lmao.

I’m going to count that race towards BOTH 2018 & 2019.

:smiley:

1038

light + strength day!

burnie the heat mascot, plus a marching band. some clips from post-race last night:

https://www.instagram.com/p/BrWm1njB2lA/

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

12/13/2018

<= 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: dunkin donuts: small frozen coffee + whipped cream, 4 egg and cheese wraps, donut, water
  • 02:00 PM: tons of salted almonds, water
  • 05:00 PM: koia cinnamon almond drink, water
  • 09:00 PM: light run + lunges
  • 10:00 PM: blue corn chips (sup LBSS) + guac, 1/2 swiss/turkey wrap, water
  • 01:15 AM: orange juice, 2 x banana, water

09:00 PM: light: {2 mi} + {walking lunges @ 11:40} ::: getting back into lunging - i’m going to be sore /// legs still shaking lol

right hamstring/glute has been slightly achy, off & on for a while now (nov 20ish). going to run-deload a bit this week, while increasing the volume of my lunges. try to get back in lunge shape.

then maybe a 5k on Dec 30 2018, and a mile race on Jan 1 2019

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^^ solid HR while lunging. man my legs are toast. they feel so good though… :smiley:

1 Like
1039

mom & 2 daughters top3 OA’d the mile race last night… that’s really beast. faster women need to show up, but still… that’s crazy.

those times are all good. sub6 for a 13 year old female is def solid.

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1040

rest day. legs = destroyed.

good news: hamstring/glute ache = gone!
bad news: it’s gone because my legs are insanely sore.

nice… this technique has worked for me quite a few times. right glute/hamstring/quad are much more sore than left, which might be related to the “weakness” causing the “ache”.

one good sign … hamstrings are not nearly as sore as quads/glutes. also, adductors aren’t sore at all so far, that’s rare for me (when doing high volume lunges). that small bout of ~3 days in a row of high volume hypers might have helped the hamstrings a bit, to prepare them for this.

12/14/2018

<= 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, french bread + irish butter, water
  • 02:00 PM: coconut cashew fat coffee drink, chocolate popcorn (was so good), water
  • 05:00 PM: 2 x banana, water
  • 08:30 PM: french bread + irish butter, 2 x southwest egg rolls w/ sour cream, water
  • 12:00 AM: orange juice, 2 x banana

hope to get in some very light recovery runs tomorrow.

gn!