Adarq.org

- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries.

hah. i'd never have suspected that (barely has guards), just getting groceries like it's nothing.

anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.

humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.

- stretch

good stuff with the 4:XX's.

- run 4.5 km in 21:16

- walk/jog 0.7 km

- stretch

another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.

sleep schedule matters.

ya it does. same with dunking/vert etc. being properly rested, can be a huge difference maker.

<a href="http://www.youtube.com/watch?v=x6M6DHgFk3w" target="_blank">http://www.youtube.com/watch?v=x6M6DHgFk3w</a>

some pre-race stuff.

last year's boca mile race:
- https://www.strava.com/activities/796527806
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427
- 5:20 official, 5:18 watch
- ~800m = 2:23
- 1km = 3:03

set estimated PR's for 400m, 800m, and 1km. Was completely dead after 1km.. More like dead at 800-900m lmao.



Same strategy as Saturday's race: override inhibition, do not resort to safe mode, and keep up with the lead guys for as long as possible, kicking it into overdrive at some point - not letting them separate from me without a real fight.. so, at least a very hard 1km or so. But, do not lead. DO NOT LEAD. Stay behind the lead guys and just adapt to what they are doing. Maybe only lead for a little when shooting it into overdrive as i'm emptying the tank, but inevitably they will pass me, these are 4.3x guys again.

Eventually that strategy will become: keep up with the lead guys and beat them.. so until then, it's keep up with the lead guys for as long as possible.

This is a straight course, no u-turns or hard turns. No u-turn excuses available etc.

Calves feel a bit beat up/dead today, should feel fine tomorrow though.

great production/filming, best dunkers in the world, some interesting competitions etc.. watching the first 3 eps of S2 right now.

truthslinger on ig, has some beautiful shots of Africa/Kenya etc.

these are the last 3, as of the time of this post.

some article about Parker Stinson's performance at CIM:

https://ovalsandtrails.com/blog/2017/12/5/parker-stinsons-performance-at-the-us-marathon-championships-was-heroic

in a nutshell, dude gunned it all by himself.. takes guts. would have been amazing if he didn't blow up. missed a fluid station @ mile 20, so might have had something to do with blowing up.



On a side note, i'd love to see elite marathons where fluids/sugars/salts etc, were banned, unless you are carrying them on you. That'd be cool. It would at least have to be in a decent climate (very cool temps).

What i've noticed with Almond milk: seems to really sooth my stomach & I can't recall ever bloating up from it.

<deserves its own post>