block 2 original post:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144606/#msg144606Quoting this because:
1) I'm closing this block out tomorrow
2) It's absolutely batshit
Block 3 will be pretty simple:
1) <= 4:49 mile race
2) <= 16:59 5k
I'm shifting my mile race "goal" to 4:49 instead of 4:39, for one reason: roads vs grass. I run way better on grass w/ spikes. Roads really beat me up now. I think the fact that I can notice it makes me hold back more. I'd like to adapt more to roads again, so I can hit it hard to close out late November and all of December, but there's definitely a difference between roads & (track/grass) for me. I used to actually run slower on grass than roads, but I think once I got used to it and once I realized how much better I feel on grass, I just shifted my focus completely.
For example, right now my quads are destroyed. Feels like i've been squatting heavy, it's crazy. It's just the increase of road volume lately. My quads can't handle it. They'll adapt fast, i'm pretty certain of it.. but running on grass is healthier that's for sure.
Anyway, block 2 = complete.
Only thing I really failed was the 5:0X race mile. I tried that's for sure. Just picked a bad course to do it (the one with the opening (significant) hill, Trick or Trot 5k). Also failed it at Schott 5k, started out like 4:30 pace lmao.
The craziest PR out of everything in there, was probably my 2 miler @ 10:36. That was enormous. All of those mile/km PR's were kind of expected.. the 2 miler, definitely wasn't.
Going to edit this post during the block:
Maybe run it until early Nov.
block:
- easing back in to high frequency, hard speed work
block duration:
- 2018/10/06 to ?
block goals:
- 1km PR: < 2:53
- mile: 4:5X
- 1.5 mi @ 5:1X
- 400m @ <= 64s
- race mile split: 5:0x
fastest efforts:
- top/speed: 17.0 (PM), 17.9 (PM), 16.1 (PM), 15.9 (PM)
- 200m: 30.0 (PM), 29.95 (PM), 30.1 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (grass, PM, 
), 2:15 (grass, AM, )
- 1km: 3:14 (race, AM), 3:17 (AM) / 3:06 (PM), 3:11 (PM), 3:06 (race, AM), 2:57 (grass, AM, ), 2:49 (PM, ), 3:03 (grass, mile, AM), 3:05 (grass, mile, PM), 2:57 (grass, PM), 2:49 (grass, AM, ), 2:58 (track, PM), 3:00 (grass, mile, PM), 3:09 (race, AM), 2:58 (grass, AM), 2:59 (grass, mile, PM), 2:58 (grass, AM), 2:50 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (grass, AM, ), 4:56 (grass, PM, ), 4:57 (grass, PM), 4:58 (grass, PM), 5:08 (grass, AM), 4:47 (grass, PM, :personal-record), 5:13.97 (race, PM, ), 5:15 + 5:21 (2 mile, grass, PM), 5:01 (grass, AM), 4:50 (grass, PM), 5:00 (grass, PM)
- 2 mile: 10:36 (5:15 + 5:21, grass, PM, )
- longest hold: 0.70 mi @ 4:35 min/mi
fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi), 3:09 (5:05 min/mi), 3:20
- mile: 5:21, 5:17, 5:13.97, 5:30
- 1km/mi differential: +7, +11, +8, +10
2018/10/07:
- AM: (road): 5k race: wreckage, but: 1km @ 03:14 (5:12 min/mi), 1 mi @ 5:21, 3k @ 10:28 (5:37 min/mi)
- PM: light light @ 2 hours (~12 mi)
2018/10/10:
- AM: (road): ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17
- PM: (track): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
2018/10/11:
- AM: (road): ~370m @ 1:05 (4:35 min/mi)
- PM: (road): ~1142m @ 3:40.2 (5:09 min/mi), 1km split=3:11 (5:08 min/mi)
2018/10/13:
- AM: (road, race): 1km @ 3:06 (5:00 min/mi), inside of 1 mi @ 5:17
- PM: (grass): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph}
2018/10/15:
- AM: (grass): 1km @ 2:57 (4:45 min/mi) , inside of ~1150m @ 3:23 (4:47 min/mi)
- PM: (track): 200m @ 29.95
2018/10/16: (grass):
- PM: (grass): 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- ^800m split: 2:16 (-1s) // 13.17+ mph
2018/10/17:
- AM: (grass): 4:58 mile
- PM: (grass): 4:56 mile
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick)
- second sub5 of the day and fastest grass mile: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile
2018/10/18:
- PM: (grass): ~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi
2018/10/20:
- AM: (race): whatever
- PM: (grass): 4:57 mile
2018/10/21:
- PM: (grass): 4:58 mile
2018/10/23:
- AM: (grass): 2:49 1k , 800m split @ 2:15 (-1s)
- PM: (track): 2:58 1k
2018/10/25:
- AM: (grass): 5:08 mile
- PM: (grass): 4:47 mile , 1km split = 3:00
2018/10/27:
- AM: (race): 5:13.97 mile (5k mile split race PR)
2018/10/28:
- AM: (grass): 2:58 1km
- PM: (grass):
- 2 mile: 10:36 / 5:18 min/mi (-27s)
- 3000m: 9:54 (-26s)
- 2 mile: first time under 11 min (previous best = 11:03)
- 3k: first time under 10 min (previous best = 10:24)
2018/10/30:
- AM: (grass): 5:01 mile
- PM: (grass): 4:50 mile w/ 1km split = 2:59
2018/11/01:
- AM: (grass): {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi}
- PM: (grass): 0.70 mi @ 4:35 min/mi (1km split = 2:50)
2018/11/03:
- AM: (race): 5k (first mile = 5:30, 1km = 3:20)
2018/11/07:
- PM: (grass): 5:00 mile
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