Adarq.org

good move not doing the park run if your knee was bugging.

ive had bottom knee hurt from running a few times .. but also had it during jumping.

when i get that, it's usually i'm doing way too much work. same for my lateral knee tendinitis-ish feeling which comes occasionally.

Okay okay andrew you won me over.

cool hah. i never tried to convince you of high frequency long runs tho

I'm gna focus on getting my long run to 15km/90min, I wasn't a believer at first but i've come around to the idea that you build an aerobic base first then focus on speed / 5km time PR etc. Just gna work on that now. Did 62:30 min today, at 9km/hr, will add 2:30min each time and increase the speed every other time by 0.1km/hr. Eventually wanna be doing 90 min run at 10km/hr for a total of 15km. After that i'll switch up focus for doing 400m repeats on the track and just getting fast af and getting that sub 20 PR.

how often is this long run? usually they are once a week, with shorter runs throughout the week (speed work, tempo, medium-long, recovery).

i would definitely not try to add distance/pace so frequent, if i'm reading it correctly. have to be careful.

be careful trying to add intensity so often. my advice is still, learn to go by feel. some days you can run longer, some days you can't. if you keep it relative, you'll probably stay fresher.

nice @ ~62min run today!

If i think about it, the most glaring weakness in my preparation for basketball was a lack of aerobic fitness. The years of lifting weghts prob did good things for my anaerobic but without an ability to express it gametime i was never able to demonstrate my athletic gains. I might have a 36" vertical but my subpar aerobic fitness meant i cud never get a game time dunk etc.

yea maybe. aerobic fitness is underrated. in fact people hate on it similar to calf raises.

very light day.

12/27/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.



08:50 AM: very light: 52 min ::: (grass, legs might be improving, crazy windy) /// this wind is nuts, feels great
- https://www.strava.com/activities/2038325005



08:30 PM: very light: 1h27m ::: (grass, crazy wind) /// awesome & weird running weather, very intense winds
- https://www.strava.com/activities/2039394038

el coyote loco interview with bill rodgers.

<a href="http://www.youtube.com/watch?v=2hqGXMExZ7s" target="_blank">http://www.youtube.com/watch?v=2hqGXMExZ7s</a>

2002.

ronnie won both the 5k (15:25) and 10k (33:20)

lighthouse 5k/10k

https://www.athlinks.com/event/1779/results/Event/51130/Results

holloway park race series:

https://hollowaypark.org/race-events/

marathon "race time bias". cool.

surprised that the fastest course is Paris, not Berlin. Berlin is #2 on the list tho.

https://arrs.run/TB_Mara.htm

1985.

http://articles.orlandosentinel.com/1985-12-06/sports/0340630111_1_marathon-runner-race

citrus bowl half, talks about the mistake the year prior.

Unfortunately for Jacksonville's Larry Green, somebody involved with the administration of the 1984 Citrus Bowl Half-Marathon just didn't do their job. Green, a good regional runner who had never set any national records, ran the race of his life on the flat, fast course through the streets of downtown Orlando last December to set what appeared to be a half-marathon (13.1 miles) world record with a time of 1 hour, 1 minute and 27 seconds. But when the course was measured by an official of the sanctioning national

Green's record was negated by problems he had absolutely no control over. In order to make the starting line more accessible and convenient, a decision was made by the Orlando Bureau of Recreation to move the start ahead to in front of the Lake Eola Bandshell on Rosalind Ave. Unfortunately, no adjustment was made for the distance lost in the change.