Adarq.org

yesterday:

light day.

11/08/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 11 (sub3) = 22 of 50, 28 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate great


09:00 AM: workout: light + hard surface acclimation (sidealk): 40 min
- https://www.strava.com/activities/1953090858

just feel too good on grass, so im going to do light recovery runs on concrete/roads for a while.



09:00 PM: workout: light recovery + hard surface acclimation @ 30 min (sidewalk)
- https://www.strava.com/activities/1954137477

this'll probably end up being a smart decision.

light recovery runs on hard surfaces, speed on grass mostly (track sometimes), races on roads (wish we had more XC).

light recovery on grass is just too "easy" on my legs, feel different when I do it on the roads (much harder impact obviously).

I saw some of the debut, but was too busy watching election coverage.

I didn't know he scored 28, holy shit.

<a href="http://www.youtube.com/watch?v=r_uqYRwjEc8" target="_blank">http://www.youtube.com/watch?v=r_uqYRwjEc8</a>

^^ check 2:50

dude has some really good writeups on his PR runs.. probably has some more littered throughout.

mile @ 4:30:
- https://www.strava.com/activities/1299213887#2818006813

Mitchell and West Holiday Family Fun Mile
I was hoping to go under 4:30 for the mile after running the 5k but really wasn't sure how much I had left. I felt okish at the gun and went out in the front off the pack. Ethan and another guy pulled ahead a little and at about 350 meters I felt like I had almost nothing left. I did my best to stay up there and pull Into 2nd with Joshua rght on me. Ethan had about 3 seconds on me at the turn around so I surged after to keep Joshua behind me. With 400 left my arms were a little numb from the effort and I tried to catch Ethan. A held off Joshua and made up some ground on Ethan but it was to little too late.

5k @ 15:32:
- https://www.strava.com/activities/1291418418#2800855329

iRun 5000
Felt ok on my Warm up today and had a 2nd surge gel 15 min before the race. They had an elite race at 7am and then everyone else at 7:30am which was great on an out and back. The course was great, a good improvement from the old course. It was a wide 4 lane flat road with a wide U-turn turn around starting and finishing in the same spot.

With Ethan and the Kenyan (Benson Cheruiyot) guy Cobi invited I was hoping to come in 3rd and hopefully stay close to those guys.

When the race started I went out and after a quarter mile Ethan and Benson were pulling away and I led the next small group of 3 or 4 of us. I didnt know my paced and ended up Settling at a 5:16 pace after a .75 till the turn around at 1.55 miles. As we approached the turn around one guy accelerated past me and the other also tried but i went with them. The first guy opened a small gap of a couple seconds on me but i made sure to keep it close. We went from about 4:35 pace to 5:00 pace over the next 2.5 min where I caught up to him and surged past him on a small "hill" . I used the downhill to pick up the pace and pull away from the other guys. I saw that I had been gaining on Benson who was about 20 seconds ahead of me at the turn around. Ethen had opened a pretty big lead on him at that point. With about 1000 meters to go I started a long kick to the finish.

I was able tho cut the gap on Benson to 5 seconds and left 4th place 18 seconds behind. I wish I would have gone out a little faster and been able the challenge Benson over the last mile but I already thought the first mile was going to be 4:50something but I didn't look at my watch at all.

My official time was 15:29.

10k @ 32:05:
- https://www.strava.com/activities/1282008029#2779729944

Flanigan's 10K
My goal today was to run between 32:00 and 32:30. I felt ok during the warm up and after I got a quick pre race massage. I had my second surge gel 15-20 min before the start and did a few strides.

At the gun I went out with the top 3 women (1st was Molly Seidal for saucony) and Joshua Estrada that was trying to run about the same time as me. After half a mile I led the chase pack. At 2.5 mile we turned away from the sun a d can see there was one person right on my ass.
At the 4 mile mark there was a u-turn and Joshua said we were still on pace if we picked it up the last 2 miles. At about 4.25 miles he picked up the pace and took the lead and I just tried to stay with him. It was feeling hard at the 3 mile so I just told myself that I can't let him get away. At 5 miles he was starting to open a little gap of 1 or 2 seconds. Although I was already hurting at that point I decided to stop being a pussy and made a move to catch him or I wouldn't have a chance.
I caught him at 5.25 and stayed with him for about a half mile then he stared to slowly get away from me. I tried to put on a strong kick that I always manage to pull at the end but my calves were tight and It wasn't much if a kick. He took 11th and I 12th with Molly Seidal 13th in 33:02. The mens field was impressive with Tommy Curtin 1st in 29:21, Ryan Dohner 2nd in 29:38 and 45yo masters runner Kevin Castille 3rd setting a world record gor masters road 10k in 29:51.

I'm very happy with my run today because It's my second fastest 10k time (in a slightly long course from what I was told) but more so because of the effort especially in the last couple miles. I'm feeling like my old self again.

lmfao.

btw did any of us post this?

Klay, 14 3's, NBA record on October 29, 2018.

<a href="http://www.youtube.com/watch?v=VoqR1_UJjbk" target="_blank">http://www.youtube.com/watch?v=VoqR1_UJjbk</a>

lol. crazy ripped tho.

speed day.

felt GREAT after two days rest.. damn. roger bannister knew how to do it.

didn't punch the gas tho.

11/07/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 11 (sub3) = 22 of 50, 28 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good/light




8:50 PM: workout: mod speed after 2d rest (grass/spikes/pitch dark): {mile @ 5:00} + {6 x 400-420m, 4:5X-4:3X pace per effort}
- https://www.strava.com/activities/1952363127
- https://www.endomondo.com/users/26420622/workouts/1226249790
- https://connect.garmin.com/modern/activity/3146348722

felt great after two days rest. didn't punch the gas tho.

took 2 days off after that light long run on sunday, made me feel awful. body achy, soleus hurting etc. the small break helped me recover mostly.

196 SPM on that mile effort, nice! (lower than usual)

anyway, felt good tonight.

wanted to do many more quarter mile efforts but park was closed, not smart training there like that at night.

trying to gear myself up lately for some bigger workouts (stacking hard speed volume into one workout, ie multiple sub5's and/or sub3's etc).







gn!

that long slow run wrecked my right soleus (just made it feel like it did prior to all of the speed work).

took another day off.

11/06/2018

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

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- also had a double turkey/cheese sub from publix (half of a foot long, another half tmw)
- also had a top notch salad & soup