race day!
WENT HARD LIKE I SAID: moving in the right direction again. Started off at 5:1X for the first 1km, ended with 5:24 for the first mile. Downhill from there but still got my 2nd best 3000m.
Next race is October 7.. would like to get close to a low-5 split the first mile, and sub-11 for 2-mile.
I'm back in DGAF-MODE, feels great.
09/22/2018feel like = very good/light
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: ~6.5-7
wakeup = 05:30 AM
top3 finishes:2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:05:35 AM: food: orange juice, rxbar, water
06:45 AM: w/u + race: Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.
07:30 AM: food: banana, 2 x small granola bars, dunkin donut, water
09:30 AM: food: crocante bakery: pita/egg/bacon/ham/avocado sandwich, french bread w/ butter, orange juice, water
12:00 PM: nap: 3 hours (lol)
03:30 PM: food: banana, coconut cream almond milk (solid), black tea, water
06:15 PM: food: bunch of these "organic olive thin crackers" I hated - but enjoyed, water
08:00 PM: workout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session
09:30 PM: food: pepper jack cheese, stacys pita chips, water
Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.-
https://www.strava.com/activities/1857957907-
https://www.athlinks.com/event/279292-
https://runsignup.com/Race/FL/CoconutCreek/1stAnnualPaulBersachMemorial5K-
https://runsignup.com/Race/Results/63701/#resultSetId-130952- 1st OA @ 18:04 / 17:54
- first 1km: 3:17 (5:1X min/mi)
- first mile: 5:24
- remaining miles: 5:49, 6:04, 5:34min/mi (0.14)
- shut it down that ~3rd mile, that was my reward for going out properly hard.
- 2nd best 3000m: 10:24
Similar to beach2beach splits but a little better, hah:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143831/#msg143831ran it completely blind, no split/pace info on my watch. soo, i'm happy about that.
knew I was moving good that first mile.
08:00 PM: wokrout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session-
https://www.strava.com/activities/1859457884/overviewdone training for other stuff.. I mean sure i'll race 5k, 10k, half whatever - it's fun.. but i'm done tailoring ANY training to it. If you asked me what I actually care about, it's 1 mile or less.
that's a "winning strategy" for me anyway so it's not a problem. I mean when I double down on what I really care about and presumably what I more naturally excel at, everything improves.
i'll still do slow recovery runs but crazy slow.. no more middle-slow shit, I absolutely hate 6:XX-7:XX. There's something about it that makes me feel awful. I dislike 5:2X+ too tbh. It's either crank/hammer drop, chill, or race.
that last effort made me very happy. that pace, after today's morning session & the prior work this evening, gets me excited.
also happy with the 3:02 1km .. grass/pitch dark/race earlier, i'll take it.
peace!
ballin.
Parkland Dash 5k coming up. I've won 1st OA the last 2 years. I think this race was my first-ever 1st OA. For some reason, I feel like there will be some tougher competition out there this year.. no idea though. Regardless, i'd like to just go out crazy.. crazy meaning, first mile closer to 5:0X and 2-mile under 11. So that's what i'll be working on. Getting back to my sub5 life.. and I plan on staying there this time, no neglecting my mile speed. I lose myself when I neglect it. Focusing on my mile speed "keeps the dream alive", i've realized. Meaning, it keeps the idea that I can hit sub5 splits for several miles, alive in my head. When I start getting slower, but perhaps better-slow at 5k-10k+ etc, that idea starts to fade. I'm out there to fucking crank, not run comfortable.
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Also good on defense in something like safety etc. There's alot to learn in the sport though, probably easier to come in on an offensive role. Defense is crazy complex.
