Was competitive decathlete at national level from age 16-20 (a few time All-American in HS and College) and then a good 9 years off just jogging and doing bodyweight stuff - before starting to train seriously again. And won a few Masters National Championships in 2011-12-13.
Before blowing my knee out was running 5’08” mile, 53.2 400m, and LJ at 21’ - all weighing 205-7 and doing about a 290-305# pc in mid-30’s
Just started doing intervals and short runs again over last few months. Probably back at 60” or so 400 and high 5’ in mile.
they are going fast, but i pull back to like 5:30 pace
they all disappear, except for one guy
this one guy is just gone… he took off like a madman… can barely see him
i figure i’ll see him soon…
first mile… dont see him
1.5 miles… dont see him
2 miles… see him slightly
spent the entire 3rd mile closing on him
2.5 miles he sees my shadow from some weird lighting, which makes my shadow like 50 yards long … he starts picking it up
make the final turn into the convention center (which means the finish is soon)… say 2.9 miles
i’m still behind this guy…
finally catch up to him at exactly 3 miles
turn on the after burners (4:4X min/mi pace) and get the W by ~10s
dude it was crazy… his first mile had to be 5:0X. he went out like a nutcase, kind of like how i do sometimes… he held on pretty good.
i’ve never seen him before so i was thinking he was just going to implode before a mile… but he probably imploded at like 2-2.5 miles… yet still kept it going.
was pretty crazy hah.
plan was to hit each mile under 5:40 but it was just way too hot/humid so, after i saw that first 5:41 mile split, i backed off.
i took photos with “the mayor” (or vice mayor i dno) and a bunch of other people afterwards lol. they all wanted to take photos with me. havent seen any of them anywhere.
02/02/2019
diet:
ate good. finished the night with a big cheeseburger from a pub, with a pretzel bun & fried onion rings on it - was good.
06:30 PM: this event is enormous wtf? lmao! Pines Light Up The Night 5k: 1st OA @ 18:10 ::: caught 1st OA at 3 miles, turned out to be a tough race haah
2nd oa must have gone out at like 5:0X first mile. it was nuts. i didnt see him at all until like mile 2. then realed him in. was pretty crazy… he basically adarq’d adarqui lmfao. he almost got it done too. was rough reeling him in. hot/humid af and dark af, bad lighting. caught him at 3 miles, 4:4X pace and he couldnt stick, but he tried. tough dude.
DAMN. jelly of that 53.2 400m, that is absolutely flying. i’ve never gone under 60, though I would have been close last year if the guy I was running with (2:06 800m guy @ 50 years old) didn’t tweak his hamstring on our sub60 attempt, lmao.
serious LJ too! hops!
that’s beast man!
Really nice. It’s interesting how much power you have… ie back at ~60" 400 but high 5’s for 1 mile. for example, if i’m around ~60" for 400, i’m < 5 in the mile. However, i’ve never officially or in training, gone under 60 for 400m. If I was ever in shape to go sub60, it would be 59.x, not much lower than that. My 800m also sucks, 2:15… but my 1km PR is 2:49 and mile PR is 4:47 hah. My 200m of 28.x official was basically 27.x-ish if I wasn’t dying laughing during the race. So I have some “weird” combinations of speed and endurance. ie, my short speed (200m) is “ok”, 400m-800m suck, 1km-1 mile is decent, 5k-to-marathon kinda sucks, ultramarathon is decent. lmao. #physiology. I really want to improve my 10km-to-half-marathon fitness, that’s why i’m doing so many longer races now. The biggest reason: they are an incredible aerobic training stimulus, and I need to drastically improve my aerobic base, so i’d like to make some big progress in the longer distance races.
Pretty cool tho man, glad you’re getting back in it.
You plan on doing any meets or races eventually? Meets are intense. Mile races would be pretty fun. There’s usually some great holiday mile races, if you find one, worth doing.
congrats on the win Adarqui
Well done running him down.
Why not try to keep building on the shorter distance running. I’m sure they’re the reason behind your speed on the longer distances.
But you do it very well, so I might be wrong.
Maybe put in some phases where you switch to 400, 1K and 1M in training.
I’m hoping to start doing some meets again. Unless/until I get back down to 20x I don’t see myself doing anything besides throws and maybe hurdles. That 1k and mile are solid.
When I was in college, my 400 was right at 50.0 and my 1k was 2:35 and mile was in the 435 range. Don’t see myself ever getting back to those levels - but if I could get back to 55 in the 400 and 5 in the mile by the time I turn 40, I’d be pleased.
sat down for too long at work, left hip flexor a little tight/achy. i’ve been doing standing desk alot lately, not much sitting, so seems like I “overdid sitting” lol.
02/06/2019
diet:
ate light/clean. finished with a cookies & cream milkshake w/ whipped cream + a “chinese chicken salad”.
08:30 AM: very light + kinda-hard-uphill: 1h28m w/ {45m steep hill path} ::: (grass/dirt, tired)
thanks alot man! was rough hah. funny how rough it was, but was well within my 5k range, even an “easy 5k”. just became mentally stressful. kept trying to just stay calm and get it done without going too fast and getting wrecked myself. hah.
sure somewhat. i mean I haven’t done a speed session for an entire month, and PR’d my 10k. Sometimes it’s a bit hard hitting speed during the week, when racing so frequently. Right now since i’m racing so often, i’ve just been trying to work on my aerobic base during the week, then hitting it hard on the weekend (so that basically becomes my speed session). I need to get in some 5k’s again for some speed sessions, lots of 10k+ lately.
The only thing i’ve wanted to do for speed lately, without doing speed sessions is:
fartlek (1 min on, 1 min off etc)
hills (hard uphill)
I’ve done 2) several times, which is great. Haven’t done any of the fartlek stuff, which i’d like to get in once in a while to really crank it up on flat surfaces.
Hills are great speed work, i’ve definitely been getting in a good amount lately. Need to keep that up and keep using them to improve strength. Definitely need to make sure I get in at least one hill session a week.
Yeah i’ll probably shift hard into speed for 2-3 weeks in April, because there’s a big mile race that I want to crush. Until then, going to just keep using hills, some occasional fartlek stuff, and occasional short races for a speed stimulus. I want to avoid “sharpening up” so often, it’s draining for sure.
just throwing yourself in there (for 200m) could be some good training too tho, racing is a great stimulus (as you know).
Thanks man!! Working on it.
Damn! Sick numbers, absolutely flying.
Just getting back in that other range you mentioned by 40, would be pretty fun. Not entirely sure about 400m but if you’re racing, I imagine 55m would be solid at the 40+ masters level. Masters (and beyond) track is pretty cool. I hope to be in great shape by then, want to compete at a high level as I “get older”. That makes getting older seem slightly fun… lol.
Yeah, Master’s is a great time, and there are some studs out there, especially in the running events (at all distances). Racing is without question the best way to accelerate speed. You can’t do it too often for short distance, or before you’re at a base level of speed. Right now, an all out run at a shorter distance than 400 or 600, or longer than 30m, I’d pull something, I think.
For longer runs, 5K+ volume is really king. Getting enough miles in (even slow miles) is crucial. For a mile on down, speed really helps. And hard uphill is good for power and good for conditioning - but I’d do some real speed work once a week. Like 10x150m hard (that’s not max Velocity work, but will massively help your top end, and get 75" laps feeling more like 80" - and all of a sudden 430 gets to be within reach).
ah definitely understand that. short speed is no joke. i was getting into sprinting 3+ years ago, pulled my hamstring real bad, then just transitioned into running and never looked back. I “overdo” it alot, much more risky to have that mindset with the short sprints - so intense.
Thanks for the advice man! Yea I did lots of that kind of stuff last year, especially when peaking my mile. I can definitely feel the difference when I neglect speed work, like you said - making a 75s 400m feel like 80s, just more power per stride. As for Feb/March, tons of long distance races on the schedule (hopefully). Have a big mile race at the end of April. I definitely need to crank it up a bit (speed-wise), but I need to be careful about it.
got it done! won both! second race (5k) was closer… legs were toast. but hit the gas and made sure to not let a high school whippersnapper beat me lmfao!
so now the question is… should I sign up for a marathon on Sunday (next week)? I mean… I don’t plan on racing it “slow”, i’d like to see how long I can hold 5:5X min/mi splits, and then transition it into whatever. if I could hold it for 10 miles, that’d be an enormous PR… if I hold it for 13.1 miles, enormous PR. if I hold it for 15 miles… would put me in good position to actually top3 a marathon, even if I turned it into 6:10-6:30’s afterwards…
going to be hard for me to maintain a solid pace with my light af shoes on the roads tho… but i think i could get pretty far with a decent pace.
might sign up soon
solid kick to end both races! (4:1X-4:2X min/mi). both races ~5:5X min/mi, so 5:5X min/mi for ~10.6 miles or something.
ran two races today (12k & 5k), totaling 17km in honor of the 17 people who lost their lives at msd. congrats to everyone who raced, especially those who did both! #heartandsole#heartnsole.
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i’m always down to run for #mentalhealth. running is nature’s medicine, and it’s fun af.
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ended up winning both races which is cool. also hit a few PRs. my goal was to try and get the W’s but also hit every mile split at 5:5X. got it done - for #parkland & #coralsprings from #tamacrack aka #tamarac.
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the 5k was rough after running for ~1.5 hours lol.
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props to @inthezonesports & @accuchip for putting on such great events!!!
. #5k. #10k. #halfmarathon. #marathon. #ultramarathon. #runlife. #runstagram. #5km. #10km. #12k. #runhard. #runstrong. #runhappy. #msdstrong. #parklandcares. #running. #run. #raceaddiction. #runningismedicine.
congrats to everyone who raced, especially those who did both! 
