Adarq.org

go panthers.

go panthers.

good game so far! this Denver defense is playing ridiculous, even with the fouls.

also.. excited about that Bourne trailer.

told you

ya 

 

ran decent today. had a few PR's. placed first in my age group by a few seconds. happy with it.

left foot (extensor tendonitis) was bugging out alot after the run, so I need to switch up my training a bit and heal this thing. I need this to disappear.



Coconut Creek Butterfly Run - 5k

http://www.splitsecondtiming.com/results/2016/fly2016.php

Today was very cold & windy.. wind was a head-wind from ~0-1 mi, neutral at ~1-2.2, tail wind @ ~2.2-3.1... This plays into my DESIRED STRATEGY, which I didn't follow.

My strategy was to push the first mile (0-1), back off slightly the second mile (1-2), pick it up for the next 0.5 mi (2-2.5), then go nuts from 2.5-3.. Didn't do that at all, hehe. Instead, I pushed it for the first mile, backed off for the second, felt some potential cramp coming at mile ~2, kept the backoff pace until I crossed the line. I should have at least sprinted to the finish (~0.25 mi around the last turn).
 


5k: 19:29, official 5k race 

splits:
- mile 1: 5:49 
- mile 2: 6:23
- mile 3: 6:31



some more PR's from endomondo:

12-minute test: 1.96 
- bested previous PR of 1.95

3km: 11:24



This sucks.. ran 3 mi @ 18:45, and 3.1 (5k) in 19:29 .. so much for sprinting at the end. 3 to 3.1 was probably my slowest 0.1 by far. feh!

   I need to make a running gif one day.. :F

for my future reference: https://www.endomondo.com/users/26420622/workouts/668654252

pc!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115372/#msg115372

5:50 min/mi split on my first mile of a 3.1 mi run. so, 1 mile split 

flying knee KO

sick job on the PR!

thanks man!

you should definitely be able to run 19:00 in the next race if you can hit 5:50 for a mile at the beginning of a run. three 6:20s in a row? go get it.

i should be able to.. but will i.. hope so. teh suspense.

  <-- what it looks like when i run.

so.. trying to wakeup early again. I'd like to get all of my running done early in the morning now, as opposed to the evening. This will allow me to focus more on programming the rest of the day AND get me in a nice rhythm for doing more races. Also, it should help reduce my risk of ZIKA, as there are tons of mosquitos out at night that would love to bite me. I should have done this a long time ago but i'm just such a night person. Anyway, going to stick to the switch now.

on a side note, all of the salty food I ate yesterday probably helped. Felt ALOT better running today than yesterday. Still felt crappy (mostly mentally) but not complete crap (mentally & physically).

left foot felt alot better today too when I ran.. yesterday it was pretty painful. Need to ice it alot more and keep the volume down until it heals.

similar thing happened to me today; ran a fast first mile yet felt slow. I didn't feel like a snail like yesterday, but, still felt slow. However, ran 5:50 min/mi  which was very surprising. I tried running the first mile harder than the second (6:40)/third(7:06) because I didn't want to wear myself out. I signed up for a 5k run tomorrow. It's at a real nice park so, should be fun... I guess today injected me with a bit more confidence because, even though I feel crappy/slow, somehow I ran my best mile split since having the watch. I think my "perception" of speed and effort is just completely wrecked in the morning/day time... This might make some sense. Physically, the evening is cooler, so that's working in my favor. Biologically, we're generally stronger in the evening. Visually/mentally, it's "dark" and my eye sight is worse at night; I see less details because of astigmatism. So maybe as i'm running at night, everything seems to be moving by quicker. Also, in the day time I can look straight ahead more than at night (where I have to look ahead but down at an angle). At night, I have to look harder for rocks/debris as i'm running. Actually that makes alot of sense.. if i'm looking at more of the ground, I probably feel faster. Or am I just a nutbag?

also, didn't cramp today. Thank "god" (gut, abdomen, ribs, physiology, luck). Cramping is my worst nightmare when running.

maybe tomorrow i'll PR my 5k AND hit 400 pages in my journal.. 

pc!