Adarq.org

- run 53:13, 10.50 km
literally ran a headache away. had a low-grade tension headache most of the afternoon. had a sneaking suspicion that dragging myself into a run would help it go away and i was right. high five!

damn nice. wish it worked like that all the time?? maybe try it more often? dno

Congratulations, 18:40 is truly incredible considering you ain't even focused.

thanks alot man!!! and yea it's legit freaky.. something odd going on.

fastest i've ever gotten fast.. ??!?!?

By the way, is mileage the ultimate key to progress?

nah, duration!

I mean, suppose you have a perfectly balanced training plan with long slow runs, easy runs and speed work in the right quantities. Do you need to up mileage to improve after a point? I'm asking for myself of course, my current weekly mileage is around 35K ( about 22 miles ) , i was wondering if just progressing the workouts is not enough. Should i actively try to up mileage if i want to get closer to 20:00 5K?

it's tough to say but, what i found out was.. it wasn't about 100 miles a week when i hit my ultimate peak, it was instead about 15 hours a week. So for me, 15 hours a week put me on that next level. I remember putting in like 1.5 hour run in the morning, 1-1.5 hour run at night etc. Everything was slow. Throwing in some strides/slight progressions occasionally when i felt great.

So if your 22 miles is 4 hours etc .. getting to 5 hours (27 miles who knows etc), will give you more fitness.

These last few weeks i've done mostly slow mileage .. only a few sessions had some speed. The vast majority of it was very ez runs, just trying to get in 35-45 min etc.

So yea i'd say try to add on a little bit more "ez" duration before tweaking speed/workout variables etc. It's incredible how effective just trotting around slow is, for the heart.

hope that helps!!

pc man !!!

2021-05-08

morning:
- 3rd OA @ 18:40 !!!!!!!!!!!!!!!!!!!
- Live Like Jake (trail) 5k!
- normally road .. but lots of races moving to trail lately.
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=393
- top 3 was: 17:55, 18:03, 18:40 .. they smoked me at 2.2x mi, couldn't hang.

fastest i've ever gotten this fast. could get scary folks. stay healthy = #1

but man o man, exciting.

stubbed my right big toe so badly last night that the nail bed filled with blood and started leaking. went to the podiatrist today, she removed the nail to make sure there wasn't a serious cut under there that could have gotten infected. turns out no cut, the blood was coming from the base of the nail. still, pretty freaking gross. so yeah, no running yesterday or today. she did say i could go back to it tomorrow but let's see how the toe feels.

right now it just feels like it isn't there, because of the novocaine.

damn that fu*king sucks!!!!!!! hope it grows back ok dang.

surprised that she said u could run so soon. nuts.

- run 41:02, 8.14 km
beautiful evening. just my second run this week.

- stretch

ive lost toenails before but not the big toe. had one of those ingrown toenails b4 in my big toe, man that sucked so bad.

so good. insane.

<a href="http://www.youtube.com/watch?v=Whw1d7l151c" target="_blank">http://www.youtube.com/watch?v=Whw1d7l151c</a>

2021-04-27

lots of pullups/dips

morning run:
- ez fasted 23 min trot
- https://www.strava.com/activities/5200881537

evening run:
- ez 50 min trot
- https://www.strava.com/activities/5204898252

2021-04-23

night before a 5k race, got a little drunk ! lol.



2021-04-24

morning:

won a 5k race! slow/rough trail (mushy sand etc)

20:10 !

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=395

some local beasts from way back happy to see me "back" -> "You're back."

haha.

cool.

goal is to take it ez tho and stay healthy. not gonna train crazy hard. will get in a bunch of light runs but, not going to approach it like i did last time. need to find another race.. ;f



afternoon/evening:
- ALOT of farming