Adarq.org

5k tonight, most likely fast: 16:XX top spot

planned on getting a 30min run in early this morning. woke up at 7:30, felt tired, went back to sleep at 8, woke up at 9:45. nice.



i figure that was the better decision.

feel great right now hah.



edit: also, I dreamed I was at one of my fav courts (vincent torres park, the outdoor one with the roof), and I hit every shot. didn't miss. maybe tonight will be a serious performance?

Ron Daws

I have "Self Made Olympian", a book he wrote, on how he made the US Olympic Team in 68 or 72 I forget, Mexico Olympics.

Here's some results on athlinks, since some races uploaded all results:

https://www.athlinks.com/search/unclaimed?term=ron%20daws&category=unclaimed



There's also a "Ron Daws 25k" !

https://www.athlinks.com/event/5241

calves "thick". all it takes is stretching them, that makes them feel weird.

stretching is the devil.

---

07/18/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, calves barely
aches/injuries = left ankle slightly, calves thick/weird, hamstring tendon insertions slightly "clicky" (left more so)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicky
morning calf flexibility = loose, thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: food: rxbar, water
10:00 AM: food: 6 x eggs, english muffin w/ irish butter, orange juice, water
02:30 PM: food: beet juice, cheeseburger from kapow (always epic), rice, water
05:00 PM: food: some chocolates, water
07:00 PM: water
08:00 PM: food: beet juice, rxbar, chocolate bar, english muffin with irish butter, water
10:00 PM: food: strawberry drink

dirty

?taken-by=teamflightbrothers

Quote from: adarqui on July 17, 2018, 11:36:31 pm

wow. somehow they added the whole meet from a month or so ago! this is sick.

https://www.athlinks.com/event/241977/results/Event/737084/Results

they have the pace listed for 100m dash and times given as ":10" 

yea i know haha.

that should have been fixed a long time ago.. leave the pace, i like that.. but fix the times, pretty simple. ;f

tried to find the actual clip of it, but couldnt. it's in the beginning of this video.. man that was just crazy.

<a href="http://www.youtube.com/watch?v=-5nNHEF80JU" target="_blank">http://www.youtube.com/watch?v=-5nNHEF80JU</a>

cleaning stores AND teaching pre-school? you sure that's not two jobs?

that's a really good point.. HEH!!

LBSS =

the training journal in that link is pretty nuts. that's some freak level stuff.

deserves quoting.. ;f

June 27 - July 3-1982   Week = 116.5
6/27 S - PM 17.5 moderate over hilly course
6/28 M - AM 4.5 moderate PM 12 moderate
6/29 T - AM 7 slow PM 4 very slow (very humid can't breathe)
6/30 W - AM 6 easy PM 10 moderate
7/01 T - AM 5 easy PM 3 warmup, 3x 1 mile w/ 400 jog( 4:34,4:33,4:30) 4x400 (61,61,61,59) 4 warmdown
7/02 F - AM 8.5 moderate PM 3.5 warmup, 10 x heartbreak hill (1:39, last one 1:33), 3.5 warmdown
7/03 S - PM 16 moderate
-------------------------------------
July 4 - July 10 Week = 69
7/4 S - AM 14 slow feel very ill
7/5 M - Flu
7/6 T - Flu PM 8.5 slow
7/7 W - Flu PM 11.5 slow
7/8 T - Flu PM 10 slow
7/9 F - Flu PM 9.5 easy
7/10 S - AM 4 moderate PM 3 warmup, 8x400 (62.1) w/200 jog, 3 warmdown
---------------------------------------
July 11 - July 17 Week = 124
7/11 S - PM 20 moderate
7/12 M - AM 9 moderate PM 13.5 fartlek (10 min easy, 10 min hard)
7/13 T - AM 4 moderate-hard PM 3 warmup, 6x800 (2:10,2:10,2:10,2:10,2:10,2:06) w 400 jog, 4 warmdown
7/14 W - AM 10 easy PM 17 moderate (last 5 hard)
7/15 T - AM 4 easy PM 10.5 easy
7/16 F - PM 13.5 easy
7/17 S - AM 4 slow PM 6.5 slow
----------------------------------------
July 18 - July 24 Week = 128
7/18 S - Brownsville 5 miler, 2 warmup, 5 mile race in 24:12(1st), 5 warmdown
7/19 M - AM 15 easy PM 8.5 easy
7/20 T - PM 17 easy
7/21 W - AM 10 moderate AM 11 fartlek (5:00 hard, 5:00 easy)
7/22 T - AM 8 easy PM 4 warmup, 12x200 (28-28.5) w 200 jog, 3 warmdown
7/23 F - AM 4 easy PM 14 moderate
7/24 S - AM 18.5 moderate
--------------------------------------
July 25 - July 31 Week = 133
7/25 S - AM 8 slow PM 5 slow
7/26 M - PM Nike Holliston 5.2 mile, 2.5 warmup, 5.2 mile race in 25:26 (4th), 6.5 warmdown
7/27 T - AM 8.5 moderate PM 4 warmup, 2x200(28.5), 2x300(45.2,45.2), 1x400(59.1), 2x300(45.2,44.3), 2x200(28.5), 2 warmdown
7/28 W - AM 9.5 moderate PM 14.5 moderate
7/29 T - AM 9.5 moderate PM 4 warmup, 10x400(61.3) w/200 jog, 4 warmdown
7/30 F - AM 9 moderate PM 11 moderate
7/31 S - AM 11 moderate PM 12.5 moderate
-------------------------------------
August 1 - August 7 Week = 111 miles
8/1 S - PM 3 warmup, 2 miles in 8:53.1 (in NB 990s), 1.5 warmdown
8/2 M - AM 10 moderate PM 11 hard (1:01:30)
8/3 T - AM 4 easy PM 3 warmup, 300(44.1), 2x800(2:00.4,1:59., 400(57.1), 300(42.0), 4 warmdown
8/4 W - AM 11 easy PM 11 easy
8/5 T - AM 8.5 easy PM 10 moderate
8/6 F - PM 14.5 moderate
8/7 S - AM 6 slow PM 5 easy
-------------------------------------
August 8 - August 14 Week = 93 miles
8/8 S - AM 2 easy PM Riverside 5 mile, 3 warmup, 5 mile race in 23:11 (4th), 5 mile warmdown
8/9 M - PM Sore throat/fever 13 moderate
8/10 T - AM Sore throat/fever 4 moderate PM 6 easy
8/11 W - AM 4 easy PM 14 easy
8/12 T - AM 8.5 easy PM 8.5 easy
8/13 F - AM 4 easy PM 6 easy
8/14 S - Am 4 easy PM 6 easy
------------------------------------
August 15 - August 21 Week = 142 miles
8/15 S - AM Falmouth Road Race 3 warmup, 7.1 mile race in 33:10 (8th), 4 warmdown
8/16 M - AM 10 moderate PM 10 moderate
8/17 T - AM 10 moderate PM 13 easy
8/18 W - AM 4 moderate PM 4 warmup, 1200(3:17), 4x800(2:09,2:09,2:09.2:07), 1200(3:12), 4 warmdown
8/19 T - AM 10 moderate PM 12.5 moderate
8/20 F - AM 8.5 moderate PM 3.5 warmup, 8 x Chestnet Hill (2:00,2:00,2:00,2:01,2:04,2:02,2:02,2:00)
8/21 S - AM 13 moderate PM 10 moderate
-------------------------------------
August 22 - August 28 Week = 141 miles
8/22 S - PM 21 miles moderate
8/23 M - AM 10.5 moderate-fast PM 4 warmup, 3x400-400-800 (62,62,2:07.1,60.4,61.1,2:07.0,60.1,60.1,2:08.4) w/200-200-400 jog, 4 warmdown
8/24 T - PM 20 moderate
8/25 W - AM 11 moderate PM 11.5 moderate-fast
8/26 T - AM 12 hard PM 11 moderate
8/27 F - AM 6 moderate PM 8.5 easy legs are shot!
8/28 S - PM 17 easy
----------------------------------------
August 29 - September 4 Week = 103 miles
8/29 S - PM 4 warmup, 10 x Chestnut Hill (69-71), 5 warmdown
8/30 M - AM 4 easy PM 11 slow
8/31 T - AM 4 easy PM 4 warmup, 8x800(2:10) w/400jog, 4 easy
9/1 W - PM 13 moderate
9/2 T - AM 4 easy PM 4 warmup, 1 mile (4:16.1),8x200(27.7) w/ 200 jog, 4 warmdown
9/3 F - AM 4 easy PM 12 easy
9/4 S - AM 4 easy PM 9 easy
----------------------------------------
September 5 - September 11 Week = 128 miles
9/5 S -AM 7 slow PM 4 slow
9/6 M -AM New Haven 20k, 3 warmup, 20k race in 59:42(3rd), 4 warmdown
9/7 T -PM 15 easy
9/8 W -AM 10 easy PM 11 easy
9/9 T -AM 7 easy PM 4 warmup, 4 x1200(3:19,3:16,3:15,3:09) very easy! w/ 400 jog, 4 warmdown
9/10 F - PM 22 easy
9/11 S - AM 9 easy PM 11 moderate
-----------------------------------------
September 12 - September 18 Week = 102 miles
9/12 S - PM 3.5 warmup, 8 x heartbreak hill (1:36,1:35,1:35,1:35,1:35,1:35,1:37,1:36), 3.5 easy
9/13 M - AM 4 hard (21:14) PM 10 moderate (59:30)
9/14 T - AM 4 easy PM 12.5 moderate
9/15 W - AM 7 easy PM 4 warmup, 2 x 1mile (4:16.4,4:15. w 2:30 jog, 4 warmdown
9/16 T - AM 8.5 moderate PM 12 easy
9/17 F - AM 4.5 easy PM 10.5 easy
9/18 S - PM 6 slow, very humid, can't breathe!
--------------------------------------------
September 19 - September 25 Week = 108 miles
9/19 S - AM Philly Distance Run, 2.5 warmup, 13.1 race in 1:01:43(AR 2nd) Winner Mike Musioki 1:01:35(WR), 2.5 warmdown
9/20 M - PM 17.5 easy
9/21 T - AM 9.5 easy PM 13 easy
9/22 W - PM 8.5 easy
9/23 T - AM 5.5 easy PM 7.5 easy
9/24 F - AM 7 slow PM 4 slow
9/25 S - AM Virginia Ten Mile 2 warmup, 10 mile race in 48:35(6th), 5 warmdown
---------------------------------------------
September 26 - October 2 Week = 94 miles
9/26 S - PM 11 easy
9/27 M - PM 12 moderate
9/28 T - AM 4 hard (22:40) PM 4 warmup, 10x400(59,59,61,59,61,60,61,60,60,59) w/200jog, 4 warmdown
9/29 W - AM 10 easy PM 9.5 slow
9/30 T - AM 4 easy PM 9 moderate
10/1 F - AM 5 easy PM 8.5 easy
10/2 S - AM 4 easy PM 5 easy
-----------------------------------------
October 3 - October 9 Week = 120 miles
10/3 S - AM Freedom Trail, 3 warmup, 8 mile race in 37:17 (1st...4:33,9:06,13:40,no mercy...) 4 warmdown
10/4 M - PM 18 easy
10/5 T - AM 6.5 easy PM 13 miles fartlek (10:00 hard, 10:00 easy)
10/6 W - AM 5.5 hard PM 14 moderate
10/7 T - AM 5.5 moderate-hard PM 14.5 moderate
10/8 F - AM 9 moderate PM 12.5 moderate
10/9 S - AM 7 easy
----------------------------------------
October 10 - October 16 Week = 134 miles
10/10 S - PM 30 moderate (3:03:00)
10/11 M - PM 12.5 miles fartlek (5:00 hard, 5:00 easy)
10/12 T - AM 10 easy PM 10 easy
10/13 W - AM 7.5 moderate PM 12 moderate
10/14 T - AM 5.5 moderate-hard PM 3 warmup,2 mile (8:55.5),800(2:09.7),4x400(62.7,62.3,60.8,59.7),6.5 warmdown
10/15 F - AM 10 slow PM 6.5 easy
10/16 S - AM University City Ten Miler, 2 warmup, 10 mile race in 49:02(1st), 4 warmdown
---------------------------------------
October 17 - October 23 Week = 79 miles
10/17 S - PM 11.5 easy
10/18 M - AM 5.5 slow PM 9 easy
10/19 T - PM 4 warmup, 12x400(64,64,64,64,64,64,64,64,62,61,60,60), 5.5 warmdown
10/20 W - AM 9 easy PM 6.5 easy
10/21 T - AM 7 slow PM 9.5 slow
10/22 F - PM 7 easy
10/23 S - rest
---------------------------------------
October 24 - October 30 Week = 27 miles
10/24 S - AM NYC Marathon, 1 warmup, marathon in 2:13:29(7th)