Adarq.org

not sure if I ever posted this .. but, Sonja Friend-Uhl has the AR for oldest female sub5 miler.

http://www.usatf.org/News/Sonja-Friend-Uhl-s-record-mile-earns-her-USATF-Ath.aspx

ah right, forgotten you'd already gone sub-5.

ah.. hah!

have already said this in my journal but once i'm through with the races on my trip i think i'm going to spend more time doing hard lactate threshold and speed stuff. keep the easy days easy but make the hard days harder. i'm pretty weak mentally by my own estimation and part of that is just not, as you say, ingraining the feeling of being uncomfortable and pushing the pace for extended periods.

doing those kinds of workouts is scary mentally. so, nice. that's going to help you alot. you've built up slowly to the point where now it's the time to start dabbling with that more often. obviously it's great given all of the physiological benefits it brings, but mentally it slowly sharpens you up.

the guy who got 1st OA yesterday .. so much for even pacing. holy shit @ this run.. IMHO, mindblowing. He was like 3:4X pace to start.. how did he recover? wtf?

400m: 60s
800m: 2:13
1k: 2:51
mile: 4:40

https://www.strava.com/activities/1534552785

insanity.

 


Like I said earlier (I think? or did I say it on FB).. fastest i've ever seen anyone start a mile race, or race period. Looked like he was doing a 100m sprint race.

oh man that 0.97 is painful! only a matter of time until you break 5 mins but damn.

it'd be painful if I had never hit sub5 officially, that's for sure. but not painful now hah. 5:03 was very painful last December in the Boca mile. pissed me off so bad that it gave me that extra boost for 4:58 the next week. It made me hyper aggressive - which is good

i'll be breaking it a ton in training, probably from next month onward. Took me a peaking phase to get into "this form" last December when I went (5:13, 5:03, 4:58). No peaking phase this time and i'm already really close (5:17, 5:06, 5:05, 5:00) over the last few weeks.

This is probably just the transition out of that intense "distance block". I still plan on getting in a ton of distance, BUT i'll be focusing primarily on hard speed when I do my speed sessions. In preparation for that Coral Springs Half Marathon, I did tons of track sessions with that group, where I was hitting 5:3X-6:0X paces etc. That's cool and everything but, it's time to get back to living in the 12-13 mph world.

My main goal this year was to see how many sub5 mile splits I could hit (like 50 to 100 goal) AND hang with the elites @ Flanagan Rockin Rib 10k for 2 miles. The top3 run the whole 10k anywhere from 4:4X to 4:5X per mile). My goal is ~4:5X per mile for 2 miles. I'm fairly far off from that but, perhaps not so much once I start focusing on it. Pretty confident I can go sub10 by November 2018.

I did start out pretty hard in this race too. Probably ended up biting me a bit later on (because I haven't been training going out at 4:2X-4:3X pace).

In training, i'll be doing all kinds of things but one of the most important is just relaxed 4:55 duration holds, working on ingraining it, over and over.

 

Also, I still have time to knock out tons of 4:5X mile splits. Once I start knocking them out once per week, then I can probably turn that into 2x/week etc. But it's imperative that I start knocking them out in May .. Need at least 4-8 of them.

edit: also btw, this is why i've been failing my speed goals this year so far.. because I haven't been editing this/tracking everything. will go back and edit this post & get everything caught up in the coming days:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138227/#msg138227

peace!!

Quote from: adarqui on April 26, 2018, 10:25:17 am

race day!! 7 PM ET, it's going down!

feel great.

journaling early, as i'm bout to go get lunch and then head off on this 190 mile drive.. eek!

found a 5k on saturday over there that I might do if I feel good haha.

---

04/26/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 08:00 AM

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

log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner

Damn! 190 mile drive to competition, man that is dedication.
Good luck with it. Any top runners you plan on keeping up with.

one fast miler showed up, owned me. someone i've met before at that well known runner's superbowl party hah.

ya drive was pretty easy/fun tho.

also it's kind of a mini vacation.

if I feel good tomorrow, I might do a 5k Saturday morning before heading back!!!

game winning block.

game winning 3.

yup. thats the greatest player in the NBA right now.

LEBLOCK.

LESHOT.

LE#1.

;d

ya he's been playing incredible.. he sees this season slipping away and he's doing everything possible to keep it alive. crazy ending.

Quote from: adarqui on April 25, 2018, 09:44:19 pm

Quote from: adarqui on April 25, 2018, 09:44:12 pm

Quote from: adarqui on April 25, 2018, 09:44:06 pm

Quote from: adarqui on April 25, 2018, 09:44:00 pm

LEBRON.

LEBRON.

LEBRON

LEBRON

LEBRON

LEBRON