Adarq.org

thanks man!!!!

  <-- 4u that's the sprinting emoji.. i should just add another one, and speed it up 2x............. lmfao.

peace!

complete rest day!

03/04/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 9

wakeup = 08:00 AM (slept in bigtime)

log:
08:15 AM: food: water
09:00 AM: workout: 1.5 hour walk, 5 miles, light
10:45 AM: food: rxbar, banana, water
11:30 AM: food: 2 x Belgian waffle egg sandwiches, blueberries, raspberries, banana, honey .. french bread, another banana, water
03:00 PM: food: whole foods: chicken biryani, cashew chicken, yellow lemon rice, water
05:30 PM: food: a bunch of fresh slices of multi-grain sourdough bread, water
08:00 PM: food: prunes, blueberries, cashews, whole foods peanutbutter cups, water


workout: 1.5 hour walk, 5 miles, light
- 09:00 AM

wow good shit. remember we had that discussion about whether it was better to have identical splits and try to get PR's or just try to keep up with the leading person. Good to see your approach has worked so well that now you are the leading person for some races 

wow good shit. remember we had that discussion about whether it was better to have identical splits and try to get PR's or just try to keep up with the leading person. Good to see your approach has worked so well that now you are the leading person for some races 

thanks alot man!!

and ya, it kind of went back to what we talked about. I recall we talked about the person who is legitimately leading/faster than everyone, being the only one who can really just evenly pace. If anyone else is trying to overcome that person's performance and pull off the upset, they just have to go way outside of their comfort zone. By leading so easily this race, I was able to just coast evenly. Felt great.

fwiw, i've led other races for the entire time, but those were like this, not super fast. My previous best "easy effort" was my 6:00 min/mi pace for the jingle bell jog 5k, that was an even paced tempo run basically.. kinda cool that my even paced tempo on Saturday was 17s per mile faster !! haha.

I need to get into the sub 17's consistently, in order to potentially evenly pace every race and not worry about losing. Sure some other sub17 people might show up, but it's much more rare. 16:30's can win you 97% of races. 15:XX can win you 99% of races. 14:XX can win you 100% of races. hah. But key point being, by getting to that level, can really just control it and run "comfortable", even though it's still a hard 5k effort.. don't need to risk going into deeper water and drowning, that's the real battle. I mean unless you're racing the clock, that is always there.. but IMHO, when you get really fast, racing the clock is less important than racing to win. Racing the clock might matter more on the track or in some championship etc, but not for most races. Seems like the elite/top guys just race to win, first and foremost.As opposed to "noobs" (of which I am recently graduating), who are most always racing the clock. ie, Joe wants his sub 20 .. eventually, he'll just want to "win". He'll also want to PR his times but, winning will become most fun.

To me personally, I like chasing times in workouts, key workouts/tempo/efforts etc .. then in a race, I just want to race. ie, I know if I can hit X in a workout, I should be able to hit Y in a race, but first and foremost for me in a race is testing myself against anyone who is better, that way I learn what I need to improve. Official times are overrated -> they will come regardless, if you just keep putting in the work, so nothing to stress over. Some people can't stand dropping a bad time, it's funny.. a "blemish" on their record. lol. I have several blemishes, and several very solid performances.

ok went off on tangents and stuff, about to sleep, typing fast.

peace man!

just finally edited yesterday's session ^^

noticed I dropped an 18:31 5k at the end during my 4mi tempo ! haha. that's kinda awesome.

new race predictor haha.



5k @ 15:53 =

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53



hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.

funny tho.. dream numbers.

Now that you entering into the big league the half marathons, full marathons. What is your strategy in regards to the water stops they have like in the picture the volunteer holding a plastic cup of water or in some other events they have a table full of cups of water.

Do you take it and drink it or just pour it over yourself.

Congrats on the 5k race.

pre-race session day! progression!

fuck I feel beat the fuck up ... HEH!!! A few things it could be:
1. those endorphin racer v2's are very intense, definitely smash my quads more
2. doing lunges after running could be a problem .. both times i've done it recently, i've come back with some tweaks (hamstring and quad insertions).
3. i'm just training too hard.

I think it's mostly #2, with a bit of #1, and least #3.

I think those lunges after running ~10 miles and such, just wrecks me .. even if it's just bodyweight, i think it really "triggers" some breakdown in my legs. I mean, i'd love to overcome that and just be strong enough to handle it... so I probably have to reduce the volume of the actual lunges, which is only 3 x 10 each leg right now..

Also those endorphin racer v2's are really intense. They have 0 "shock absorption" due to whatever they are made out of, which is nuts because they are ~5oz and my NB MRC5000v2's are 3.2 oz, and the NB shoes feel 100000x more protective/cushiony.. so it's just what the sole is made out of or something - plus they are 0 drop (the endorphin's).

anyway, tomorrow is a complete rest day, so, should be flying on saturday .. don't like how my right quad tendon feels tho.

might need to do a small shutdown (3-4 days) after this race, if it persists.



03/08/2018

bw = 144
bw before bed last night = ?
soreness = calves, quads a bit dead
aches/injuries = left medial hamstring tendon, right quad insertion, calves tight, quads achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
hours sleep: 7

wakeup = 04:20 AM

feeling a bit beat up from yesterday's session.

log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, electrolyte water
05:30 AM: workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
07:30 AM: food: rxbar, water
08:30 AM: food: whole foods: bunch of eggs, potatoes, sausage patty, bacon egg and cheese muffin sandwich, water
09:30 AM: food: banana, water
01:30 PM: food: 4 x egg sandwich on multigrain sourdough, sauteed mushrooms, banana, water
04:00 PM: food: rxbar, banana, water
07:00 PM: food: bunch of prunes, cashews, banana, water

workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
- https://www.strava.com/activities/1442193590

legs feeling a bit beat up today, even during the session. Need a full day of rest tomorrow. Should be flying on Saturday if everything works out as intended.

goal for this 10k is to avg sub6 pace, so 5:5x.

after the 10k, me/Andrea/Cory are meeting up and are going to run another 10k but at moderate effort, probably progression run it a bit (start at 7 and work back down to whatever), as long as we all stick together.

so this is going to be a race + extra moderate miles = workout.





teh 6 mile tempo:



kinda nuts that i hit that 5:21 in the last mile (mile 9 overall) .. i started it a little slow too because Andrea's mile wasn't done .. so that last mile was definitely more of the 5:1X range which is kinda crazy IMHO.

as wrecked as i felt today, i also felt incredibly powerful/fit/fast etc.. so, even tho i was beat up, i was flying.

one thing I noticed is, during our progression, my breathing was mostly controlled/relaxed, i could convo pace easily until about < 6:30.. hah. nuts.

anyway, happy.

runlikeagirl crushed the workout today, and has been kind of out of it recently (lots of traveling etc).



an IG post in honor of international women's day, I just reposted something runlikeagirl wrote:

This photo has nothing to do with #internationalwomensday, but the following text does! With running, I'm literally just trying to run like a girl, I'm not kidding, I say it all of the time. Repost of something from one of the fiercest women I know @tipscadavid: .
I #runlikeagirl and I am proud of it. Happy International Women’s Day to all the amazing women! We are tough. Nothing can stop us when we want to accomplish something. #Irunlikeagirl, try to catch up! 🏃🏼‍♀️💨💪🏼❤
.
#runfast #women #happywomenday #celebrate #love #selflove#determination #determined #power #tough #goal #goals #notstopping#chaseyourdreams #grow #challenge #strava #runningcommunity #marathontraining #marathontraining
.
.
^^ yup. #respect #girlpower💪💪💪💪💪💪💪💪💪
.
Also, #hoodieselfie from the track today. ❤💪🏃🤓 this was after training with @tipscadavid, 3 mi warmup, 6 mi light to mod to hard progression, 1 mi cooldown. Crushed it.💪

also, this was my reply to her initial post:

💪💪💪it's funny you mention "try to catch up", that's what I've been doing since we started doing some hard workouts together, just trying to keep up. You were kicking my butt in pretty much every workout, and now months later, I'm finally starting to be able to hang with you for these longer distances. Your #fierceness is contagious 😎👊💪I feel like I've improved incredibly since I started training with you.. I mean, who else is going to do hard tempo with me after a grueling track session or after 2 hours of long running and bridges, or double up on a 10k race to get 12.4 miles in? Not too many people.. so far only 1 that I know of... hah. So ya, shoutouts to all of the powerful, driven, awesome women out there.. and im just trying to #runlikeagirl. 😎🏃👊💪🤓

seriously tho .. i've made some big progress since training with her.

I follow lots of women athletes, more-so than men it seems, they really motivate me. It's also great seeing how much they respond and care about people who ask them questions/show them support etc, unlike alot of male athletes who ignore pretty much everything. Just seems to be a theme i've come to expect.

peace!!