Adarq.org

somehow managed to strain my back, right at the base of the spine/SI joint. was stiff all day yesterday. gf massaged a bit with some warming balm last night and i took an ibuprofen. it feels better today but still stiff. wack.

i will run tonight, gently, and then i've got to head up to the mountains tomorrow for work. may be able to run on thursday night when i'm back in gilgit and will do something very light on friday, maybe with low-volume speed mixed in. not an ideal taper for the fun run on saturday, to have training drop off a cliff for two weeks. but what can i do.

EDIT: biblical thunderstorm, no leaving house.

that small clip you posted was intense.

damn @ back, hope it's nothing.

Conor's coach, discussing the brawl:

<a href="http://www.youtube.com/watch?v=URckF3vBimY" target="_blank">http://www.youtube.com/watch?v=URckF3vBimY</a>

good interview. hah. guy seems cool.

and on that note.. 63 yard field goal by Gano.

<a href="http://www.youtube.com/watch?v=-4gzoJ0--B4" target="_blank">http://www.youtube.com/watch?v=-4gzoJ0--B4</a>

race day! long run day!

24/32 top 3 finishes in 2018!

---

10/07/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves slightly tight
aches upon getting out of bed = none
calves painful to touch/massage = right
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 6
wakeup = 05:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
05:40 AM: food: orange juice, rxbar, water
07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
07:45 PM: workout: light long run (grass, no watch, pitch dark): 2 hours
10;00 PM: food: brie and crackers
didn't log all of my food. eh.



07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
- https://www.strava.com/athletes/15557254
- 2nd OA @ 18:34
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=245

FAU (d1 ncaa) woman ends up winning it with 17:45, damn she's fast.

i had a ~200m lead on her apparently, according to the guy on the bike. he starts yelling at me to turn, i figure it out, and now im like 200m behind her.. lmao. wreckage. today could have been a little better lmao.

it's a 5k AND 5 miler.

5:37 pace avg at 3k.. bleh.

5.22 first mile.

5.11 pace for first 1km.

shut it down @ ~1.7 mi. lead was too much to get back, considering I have 3 more races this month - would have been brutal to *try* and get it back.

all good whatever.

3rd straight year winning* it. asterick fml.

edit: i admit, it was painful listening to the announcements....... lmao fu*k.




07:40 PM: light long run (grass, no watch, pitch dark): 2 hours
- https://www.strava.com/activities/1891217807





reposting some of this so i can have it in one post:

that 3000m is good (5:37 min/mi pace). I basically run 1.6x hard.. then kind of just said F it after the debacle. I kinda jogged it out :/ 6:2X-6:3X pace for alot of that second half.. was just annoyed and didn't feel like digging insanely deep to try and catch back up. As soon as I turned around, I was 200m+ back, maybe even closer to 300m. Catching up would have been very rough, and I have races the next 3 weekends.

so even with a ~1.4 mi "jog", still ended up with 18:07 estimated 5k according to endomondo.

bleh.







damn.. 12 minute test & 3k are solid.. and those were partly "broken".

1km, 1 mile, and 1.5 mi (whatever that was), was solid. I was ~8:22 or so on the clock which was apparently at the turn around point (which I didn't know/realize), so that would be 8:2X @ 1.55.




edit: imported all of my stuff in to smash run.. i like this feature they have, where I can highlight a block of running & find out the distance/pace:



5:17 through 0.9
5:27 through 1.3
5:30 through 1.4
5:32 through 1.5

last 1.7 miles basically shutting it down, evenly paced jog.



6:07 last 1.7 miles

got "screwed" in another race. oh well. sucks.

Quote

just being real, going from 1st OA to 2nd OA without getting passed, is such a shit feeling. third time it's happened to me, 2nd time at this race. it sinks in during the announcements heh. i guess if you're really competitve, stuff like this feels worse. i've got no problems losing straight up. my eye sight sucks when i race. if youre in the lead by "alot", you can feel pretty lost out there. it's an interesting feeling. ffs tho, races need someone at a turn around, especially when it's a multi distance race (5k/5 miler in this case)... would be nice if race orgs didn't drop the ball with this stuff, it's pretty simple to get right.
.
the winner ran 17.45, and i was probably ~30s ahead.... fml. without the wreckage, probably would have been a 5k PR for me.
.
whatever. rare rant over.
.
oh ya, i got "beat" by a girl (#fau #ncaa).. she fast af. #goowls. #owlpride. #fmlx2. #runlikeagirl.

the woman who ended up getting 1st OA: (light blue). That's the race I went to.. think she got 2nd. She's no joke..

?taken-by=madlenk_

anyway at the end, I just congratulated her.. didn't mention that to her or anything. she probably had no idea.

fuck my god damn life. LMFAO.

so painful. LMFAO.

that's some solid form tho.

Quote

The starting signal was fired at 7 o'clock. As usual, I just ran and looked like I was on it.

The first 2 km were great, I had someone in front of me where I could hold myself.

Unfortunately, he made the 5 mile lap and I was alone.

 

(google translated from german)

?tagged=parklanddash

2018 Cardiff Half

<a href="http://www.youtube.com/watch?v=JgMsGuZ-D-s" target="_blank">http://www.youtube.com/watch?v=JgMsGuZ-D-s</a>

Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

JPN NR too, by Osako.. think he gets 1 mil (USD equiv) for it.

2:05:50

https://www.flotrack.org/articles/6253366-mo-farah-smashes-european-record-in-dominant-chicago-win