Adarq.org

hard speed day. shit warmup, rained out basically. still got some work done.

got my proj oregon hoodie. feels great. quality.

hamstring insertion felt fine during the hard speed .. felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.

if i could get that to disappear by thursday, i'll be very happy.

---

04/23/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?

log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion

workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
- https://www.strava.com/activities/1526784136

absolutely shit warmup. rushed.

should rebound nicely for thursday .. pretty wrecked today and still fast.

they "tried" to kick me off during my 1km .. but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.





no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.

should be flying on thursday.. couldn't hit a high gear today during this hard speed workout, but still ran pretty fast.

what i'm realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn't take any days off prior, couldn't kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.

I think that's why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i'm "over zealous". So it ends up working out, similar to dunking.

We'll see Thursday though... If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.

2 day rest races, big PR's:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???

i'm def curious. I haven't dropped PR level 1 mile workouts.. but, if my 2 day rest works + my rebound effect works, should be able to PR it since i'm still fairly close to sub5 in general (5:06 road, 5:05 grass).

gn!

brooks hyperion is a racing flat, no? you know you love lightweight shoes when 6.4 ounces is "heavier" than what you're used to! 

ya lol. hyperion is one of the lightest long distance racing flats around, and it feels heavy af to me. no idea how people run fast in these kinds of shoes. truly boggles my mind.

Ordered a pair of those last week, expecting them by Friday:

https://runrepeat.com/adidas-adizero-tempo-9

Pretty fast and light for a boost shoe. Was tempted about racing flats / minimal shoes but I want my cushion, running when you are above 40yo and 190lbs demands that lol.

This is the specific color i chose, well to be accurate this specific color was off 50% so it was easy to choose them :

nice!!

you love that boost.

get some minimalist shoes if you have an area of nice hard packed grass/dirt around good way to go minimalist but have more protection due to the softer surface. 

Quote from: adarqui on April 23, 2018, 12:21:14 pm

Quote from: LBSS on April 23, 2018, 03:07:19 am

Quote from: adarqui on April 22, 2018, 05:26:03 am

Watching NBC SN. Announcer keeps saying "the pace is too fast", "oh man this is too fast", "they are all going to pay" etc etc. I'm starting to hate watching Marathon coverage.

he was right, though

not necessarily. Kipchoge & kitata handled it pretty well. Mo also PR'd by nearly 2 minutes. Obviously not WR/CR weather conditions but, it's debatable whether it was too fast or not. Most everyone pays by the end of a marathon, negative splits or not. And it got considerably hotter as the marathon went on -> why not "use up" the good weather while you have it?

so dno. I don't like the idea of constantly telling people to slow down: it's a race. It's up to the others in the pack to decide whether to hang back, or hang with. IMHO, very annoying to listen to.

Quote from: seifullaah73 on April 23, 2018, 07:25:53 am

man what happened to mo farah. I didn't realize that they had bottles for certain people, I always thought you could get any bottle and because mo got the wrong bottle that really cost him.

I watched the highlights, the marathon was filled with talent, bekele, kipchoge, mo and others.

kipchoge definitely the guy who rules track and road races.

ya they have their own bottles. some need specific ratios of nutrients in order not to cramp/exacerbate stomach issues etc. nowadays, it's usually bad news missing a bottle.

Kipchoge gave the remainder of his to another runner, mid race. The runner surged up to the front and asked Kipchoge for it, so he gave it to him. Was pretty cool to see.

Also, Kipchoge rules the marathon, not the track Mo/Bekele rule the track. Kipchoge is the marathon god. However, Kipchoge did beat Mo in a 2 mile race once... Kipchoge likes to beat Mo. Pretty sure he was happy as fu*k to see Mo wanting to run London. Made him excited, the idea of crushing him once again. hah. Kipchoge is ruthless.

My mistake I mistook him to be cheptegei.  I thought it was kipchoge who won the 10k final in the commonwealth.
lol. Some enmity with the kenyans against mo in competition terms.

ahh. Cheptegei will definitely be the new king of the track. He's incredible. I once posted some running clips of him on my IG way back. He wasn't that well known at the time, but I just couldn't believe his form/beautiful running. He should be the new king of 5k/10k. I feel like he could double at the 2020 olympics, just like Mo did in 2012 and 2016. Doubling twice is another story... hah.

Cheptegei is the real deal.

https://www.iaaf.org/athletes/kenya/eliud-kipchoge-188307



nuts.

Quote from: adarqui on April 23, 2018, 12:21:14 pm

Quote from: seifullaah73 on April 23, 2018, 07:25:53 am

kipchoge definitely the guy who rules track and road races.

Also, Kipchoge rules the marathon, not the track Mo/Bekele rule the track. Kipchoge is the marathon god. However, Kipchoge did beat Mo in a 2 mile race once... Kipchoge likes to beat Mo. Pretty sure he was happy as fu*k to see Mo wanting to run London. Made him excited, the idea of crushing him once again. hah. Kipchoge is ruthless.

Kipchoge still took part in two of the greatest 5000m races ever in the 2003 World Championships and 2004 Olympics. At the first one he beat El Guerrouj by 0.04s and Bekele by ~.3s, and in the second he came third behind those same two guys by less than a second.

yeah man I was looking at his IAAF stats, him & Bekele are so insane. Bekele hasn't had the consistency of Kipchoge in the Marathon but I think he has the second fastest time ever? These dudes are crazy.

I think Bekele, El Guerrouj and Kipchoge all on the same podium is probably the most stacked 1-2-3 podium of all time?

definitely. 100%

Somewhat surprising, on reflection, that Bekele won neither of those races, despite setting his 5k world record a couple months before the 2004 olympics.

ya

each race is different. no matter the peak stats, how a race plays out can change everything. plus, a WR (PB) can take alot out of you, for quite some time.

also just realized, that 5:05 I ran on grass recently is my fastest "alone mile"! so not only a grass PR, but also an alone mile PR. Shortly after my previous alone mile PR of 5:11, I went 4:58. word.

5:11 alone-mile PR:

http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137563/#msg137563

I also had some 1km PR's afterwards etc. I was really pushing it hard. Harder than I am now. I do have a hard mile workout scheduled for tomorrow morning though so.. we'll see.

22-04-18

Notes

Right hip flexor sore again, ugh. Just want to run. Sometimes got a similar feeling pain in my right glute.

damn just out of nowhere?