Adarq.org

man GGG aint playing around.. he came out to kill, FAST.

round 1 was great. he got sloppy at the end and bang, good combo by brook.

but the real damage was done by GGG.. brook was hurt for much of that round.

right now on HBO!!

GGG by ~7th round KO.

damn man, beasting on them runs man
nice job

    

#effortlessrunning

thanks man!!

i'm going to be doing lots more mile repeats from now on .. time to try and get this power out & be able to hold it for 3.1 miles!

pc!!

thanks bro!!!

also, one more thing I did today that i've never done before.. the entire run was using my midfoot form.. so, i didn't default back  to some nasty heel->toe form with lots of fatigue.

probably why I felt I ran this 5k much easier than my last 5k (which was ~19:29), but it was a grueling effort (while also cramping).. it just didn't feel like this one did.

my stride felt especially light until the ~2 mi mark.

pc!!!

o snap..

finally placed top 3 overall - 3rd place.. albeit, not the fastest competition but the two guys who finished 1st and 2nd are pretty fast. i've seen them in all of the other races i've been in.

remember my race strategy? to follow the fastest guys for as long as possible.. well, I got thrown off a bit because: I was leading for about 1.5 miles ... LMFAO

the craziest thing was mile 1... it felt like I was running a 7+ minute mile.. I was just coasting, relaxed, no problem whatsoever .. I was looking behind me on occasion, hearing people breathe etc.. I was just 100% fine.. and somehow that was my fastest mile AND sub 6 (~5:59).

^^ I think that shows that my power has DRASTICALLY improved... that's a very good sign IMHO. If there was someone ahead of me pushing the pace, I bet I could have kept up with him/them pretty good, because my legs felt CRAZY powerful.

as usual, I tailed off a bit around ~2 miles .. I sat back in mile 3 as I saw no one behind me at all, so I didn't see any risk of losing top 3 AND I didn't want to cramp like I normally do in these races.. I didn't have any cramps though, which was great. But it definitely was in my head.. so I just sat back and settled for third without really trying to push myself.. I was definitely tired hough i'm not saying I was fine like I was during mile 1.

I knew i'd be flying though because during my warmup runs, I was pacing low 5's so easily.. it's kind of like during an important jump/dunk session where your relaxed warmups you're just flying .. that's what it felt like.

as usual, I was the only one wearing XC flats from what I saw.


other:
- 81 F @ 79% huidity
- Heat index: ~85 F
- 7 AM start time



some data



oh i also "sprinted" at the very end .. first time ever doing that in a race.. so that's actually a big improvement.







I was 0.01 mi off of my 12-minute test PR of 1.96 .. which is absolutely amazing considering I wasn't pushing myself too hard.



basically, I held the front position for ~1.5 miles .. then was 2nd for ~0.75 miles, then the dude in 3rd overtook me. I should have tried to stay with him ... whatever.

pc!!

 



also, when I was running on the way back .. on the other side I saw a dog running without a leash -> it was amazing.. my mind was blown. I definitely completely lost myself at that moment and just admired this dog.. since i'm such a big dog lover.

here's some pics of the dog (10 years old):





 

updating through the day.


consistency consistency .. consistency.



09/09/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6.5 hours
last night fell asleep: ~11:30 PM
wakeup = 6 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly (but better than yesterday), calves barely
aches = none
injuries = left hamstring slightly, AH(2)
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

6:15 AM

- beet juice
- green tea
- 2 x wheat bread with butter



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- 2 x estiva pizza
- a few pieces of bread + pesto
- green tea
- 2% milk

salad made me feel alot better .. love this meal.



Food

4 PM

- 4 x banana
- suja beet juice drink
- propel
- mounds bar



Food

8 PM

- 2% milk
- beet + tart cherry juice
- 3 x estiva pizza (leftover, still so good)
- small bits of bread with garlic pesto





i signed up for that 5k tomorrow, so I figured i'd rest today and give my left hamstring a good day of recovery. it should help it alot.

my race strategy tomorrow (i think) will just be to try and keep up with the fastest people for as long as possible.. don't care about my overall 5k time as much. So I figure if I do that, I might have a chance at PR'n my 1 mile or 12-minute test .. which would be cool -> and if I PR my 12-minute distance, I should have a chance at PR'n my 5k.. but not going to think about that third mile until i'm in it.

1. try and keep up with leader
2. if that fails, keep up with the next fastest leader
3. and so on..

At the last 5k where I ran ~19:26, I tried keeping up with them only for a little bit then I backed off because I wanted sub 20.. so now since I don't care about sub 20, it could be kind of cool.. I'm sure there will be at least 1 person there who can average sub 6 miles sooo...

I have to wake up around 5:30 AM i think.... eek. But, at least i've been waking up earlier lately.. If I wasn't waking up as early as I have been, I wouldn't have signed up at all for this 5k.

reminder:
1. 5:30 AM
2. 2 x coffee, beet juice (some water after), banana
3. contrast shower
4. leave by 6:10 AM
5. suja spicy drink throughout
6. bib + warmup
7. after starting GPS watch, change it to "time" so I don't see pace/distance etc.


and.. just some owls I see every day when I walk my dogs:



pc

Quote from: adarqui on September 08, 2016, 05:13:25 pm

consistency consistency .. consistency.

gold! hey i was looking for the forum feedback thread, not sure where it is haha but i was wondering if we could eventually get https access to the forum. woudl be nice.

i actually had SSL with a self-signed cert for a long time .. no one ever used https though hah. I recently made 443 go to the test app. I'll look into it this weekend.

Even if I enable SSL, I need to get an actual cert at some point..

the "new site" (eh, whenever that happens) is going to be HTTPS only.

pc!!