Adarq.org

Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  . 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.

Remembered there's a "Frank Shorter Mile Race" on Jan 1, looked it up, turns out it's on Dec 31 this year:

https://runsignup.com/Race/FL/Gainesville/FloridaTrackClubpresentsShorter1MileRace

prize money for top 3 male/females. also need to look into that drug testing form. they are big on no drugs, which is cool.

previous years:

https://results.rmraces.live/Start-2-Finish-Race-Management/events/2017/2017-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results

https://results.rmraces.live/Start-2-Finish-Race-Management/events/2018/2018-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results

looks good.

dude.

this.

is.

insane.

50s & 1:30

odsksdok
dksosdk
godskg
kskdo
sdok
odk
go
.f
.

<a href="http://www.youtube.com/watch?v=YVvls4HOeXE" target="_blank">http://www.youtube.com/watch?v=YVvls4HOeXE</a>

this is good.

<a href="http://www.youtube.com/watch?v=4L9dK--2bbM" target="_blank">http://www.youtube.com/watch?v=4L9dK--2bbM</a>

speed day on dead legs.


11/13/2018

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

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light
- 2 x beet juice, lots of orange juice



workout: 08:30 AM: hard speed: {400m @ 65.1 / 4:20 min/mi (mostly 4:1X)} ::: (sidewalk, legs = death) /// trying to wake my legs up, damn
- https://www.strava.com/activities/1962294295
- https://connect.garmin.com/modern/activity/3158340715
- 400m @ 65s

legs feel so wrecked (quads/calves specifically). just starting the light jog i was like holy sh*t. for the 400m i just said ok let's wake something up, and gunned it. probably going to do that again tonight.

going really hard usually makes my legs feel great sooo. we'll see.







workout: first sub3 1km on ROAD surface @ {2:58 / 4:47 min/mi} PR!!! ::: (road, legs dead) /// very happy about this, legs dead + 4 hard turns / ***2018: 11 x sub5 mile + 12 x sub3 1k!***
- https://www.strava.com/activities/1963481085
- https://www.endomondo.com/users/26420622/workouts/1229056461
- https://connect.garmin.com/modern/activity/3159694025
- 1060m @ 4:49 min/mi (1km = 2:58 / 4:47 min/mi) -> first sub3 1k on road

was really tough with the turns. started out @ 4:3X pace until the second turn.

been wondering lately if I could do this.. legs just feel awful/wrecked. big boost of confidence (i think) by getting it done on:
1) a hard path
2) with dead legs
3) hot as fu*k

also. all of my previous sub3 1k's have happened on track or grass, NEVER on road.. partly because i've only previously tried in road mile races, which there aren't many. great to get that done.

can't wait to go back to grass exclusively, in January.. lmao. feel so much healthier on grass.

awful :<

nothing to report other than my quads/calves were completely dead all day, wrecked.

HEH.

11/12/2018