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if I can repeat this tomorrow, i'll be so god damn happy.

have to go for it.

this was one of my best ever runs.. a little over a month ago.

0.70 mi @ 3:10.. 4:35 min/mi

I imagine tomorrow the leaders will go out at high 4:3X pace so, should be similar by 0.75 mi. They kick hard and drop a ton of time off of their mile tho so, could be something like 4:40 min/mi by 0.75 mi, then a huge kick getting them down to 4:32 etc.

im feeling pretty beat up lately, but i should be able to get that done. give me a break.

11/01/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice
- mod speed
- 1/2 chicken tender caesar wrap, plantain chips, rxbar
- black tea, entire bag of salted/roasted almonds (took a while to eat).
- lots of orange juice, bananas, beet juice (2x), chicken tender caesar wrap etc.
- banana, rxbar
- orange juice, rxbar
- hard speed
- orange juice, 1/2 chicken tender caesar wrap, 4 bananas



07:30 AM: workout: mod/dead speed: {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi} ::: (grass, dead/tired) -> need to stop being wrecked in the morning

redacted for this post.




workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) -> started this off at 4:2X pace! /// basically one more lap and i'll get my 4:3X mile
- https://www.strava.com/activities/1940521214
- https://www.endomondo.com/users/26420622/workouts/1223264685
- https://connect.garmin.com/modern/activity/3132070054
- 0.70 mi @ 3:09.8 (4:35 min/mi)
- 1km split = 2:50 (4:35 min/mi)

exciting.

solid effort. started out really fast.. lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i'm like come on breh man up.

the furthest i've held 4:3X that's for sure.

4:3X coming before 2018 is over. need to stay focused & stay healthy.

also need to do some of this in the mile races come December. we'll see!

peace!

btw. i stayed over my Aunt's this weekend, binge watching Ozarks season 2. thus, the delayed logging.

and you beat sonja friend-uhl, don't forget that 

true

first time i've beat her in a mile.. she's beat me in like 5 mile races.. so i beat her on a blow up mile. that's decent.

she's such a beast man, it's crazy.. hard to explain in text how beast she is.

i'll see her on wednesday @ Boca.. i imagine she'll bring it. she's sub5'd that race a ton. would be nice for her to get another.

every successive year that she sub5's, is like an American Record.. lol.

from a few days ago:



1 mile race day

felt good walking around/warming up. felt my hamstrings alot in the first quarter (400m), which is odd but it's happening alot lately - seem more fatigued than normal.

4:40 pace through first 800m, right behind 2nd OA.. just lost it badly on the turn around. u-turn turn PLUS strong headwind didn't help any.. i suck with headwind, just pussed out. didn't look at my watch at all, still thought I was going to hit a sub5 (not my goal) due to who hadn't passed me yet (all the way up to 1500m etc) etc. it's actually one reason i didn't look. i was 4th OA until probably 1km, 5th OA until 1300-1400m or so .. so i figured, ok even with this "puss out", I must be doing good enough to hit a decent time, so don't stress myself looking at the watch it, just keep it going. I guess everyone was wrecked but they powered through that headwind better than me, that's for sure.

beat a few people who beat me last year.

almost beat a few others. lost by a few seconds to them, no kick from me.. :/

my main plan was to hang with 2-3OA for 1200m tho.. when I wimped out at 800m (u-turn), I just got annoyed and didn't crank it.

last year: 25% of the race w/ the top guys (400m)
this year: 50% of the race w/ the top guys (800m) - should have been more

last year's time: 5:16
this year's time: 5:06

no kick, coast finish feh. would have been nice to get a sub5 on a good 50% of the race.. the fact that i'm actually "close to that" is kinda decent tho, I think.

sub5 on 50% of the race hard.. would be decent.

I need this at least:

sub-4:50 on 75% of the race hard

-> 75% of the race @ <= 4:39 (hanging with beasts), 25% of the race surviving to the finish

if i did 100% of the race "hard", that'd be me pacing way behind the leaders, and that's not how i run so.. seems impossible at the moment.

5:03 estimated, running like shit for the second 50% of the race into a strong headwind..
- sad
- but promising
- u know?



12/01/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good



Mitchell & West Mile: 7th OA @ 5:06 official / 5:03 watch ::: -10s on this course compared to 2017 /// went out decent, was behind 2OA until the turn around point (~4:40 @ ~800m), then I bitched out
- https://www.strava.com/activities/1994357801/overview
- https://connect.garmin.com/modern/activity/3197141073
- https://www.endomondo.com/users/26420622/workouts/1236395748
- http://www.splitsecondtiming.com/results/2018/fundaymile2018.php
- 7th OA @ 5:06 official / 5:03 watch

im annoyed that i didn't gun it out of the 800 turnaround and burn it out. my 1km ended up sucking, 3:07.

another mile race on wednesday. plan on really gunning it for that 1km.

today I ran hard for 800m, which is ~50% of the race. last year I died at 25% with these guys. So it's still an improvement.

my hamstrings have been dead since the week of the turkey trot (did too much slow running). not sure if that's contributing but, definitely feeling them fatigue lately during these hard efforts - when normally i never feel them.

all good.











some decent short efforts and {400m @ 66s} ::: (concrete) /// felt more pop in my legs than this morning + (evening mile race on wednesday)
- https://www.strava.com/activities/1995174216
- https://www.endomondo.com/users/26420622/workouts/1236524716
- decent





that 66 felt good.




did some crazy "stretching" to loosen up my right glute/hamstring/back etc.. actually helped
- but it also made my hamstrings more sore the next day.
- just lied down, then flopped my legs straight, with feet over my head, turned my feet inwoard, and let gravity make my glutes/hamstrings pulsate. right glute was going apeshit because of the hip internal rotation. this is where the weakness is.

tbh some of this could be related to that fall nov 18.. i wrecked my right hip/knee in that fall. i bet it tweaked some shit.

the guy i was trying to stick to, his strava data for the mile:





as far as estimated efforts go, im up there with him for 400m (61), 800m (2:15), and 1k (2:49).. but not mile (me=4:47, him=4:30). plus he can do this stuff whenever :d i only did it during that peak "phase", which im trying to re-realize.

that's how you finish a mile.





also, nacho finishing the mile:

ok some more back story to the laughing/smiling. they just posted this:



so that dude in front, Mason, is a beast. He's a 4:15 miler way back. He's 40 now but he is still crazy fast. I think he dropped 15:15 last week in a 5k. This 5k he ran like 16's, but he was racing strategic.

anyway, last year in the mile, he ran 4:51. He passed me at like ~500m.

This year, he passed me at like 1300m... soo.. when I saw him pass him that late, I thought, "damn i must definitely be getting a decent time", thinking 4:5X etc. As I approached the finish and finally saw the clock, with it at 4:58 or whatever with me too far out to get under, I just started cracking up. Because Mason got like 5:04... This guy is a monster and gets 5:04. I basically trolled myself.

I wasn't looking at my watch at all. I really should have. My general rule is: when I blow up or "down shift", start looking at the watch to maintain something decent. I figured I was still under 5:00 for the mile so, didn't look at it.

oops.