Adarq.org

only posting this because some woman is taking video/photos of me.

there's a benard langat on iaaf who is a 5k runner with a 14:30 PR set in 2017, but he was born in 2000. doubtful that he ran that at age 10!

hard speed day, feel like sh*t.

calves tight. left hamstring insertion slightly achy. right hip still tender from the fall. right knee also tender from the fall as well.

lmfao.

11/26/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate clean/light, big dinner (stir fry + chicken, tons of salt, bread+irish butter)

08:30 AM: workout: oh you know just starting out a 1km @ 1:05 for the first 400m like a nutbag -> brutal = {1km @ 3:05} + {400m @ 1:06} ::: (concrete, hot)
- https://www.strava.com/activities/1985952120
- https://www.endomondo.com/users/26420622/workouts/1234420299
- https://connect.garmin.com/modern/activity/3186807194

that was such an awful/great idea.

haven't felt that kind of acid in my legs (because I kept going for another 600m), in a long time. heh.





^^ started off at 15 mph.. 4:00 min/mi.. psycho. ehhh.



08:50 PM: workout: fatigued legs speed: {1km @ 3:05 (4:57 min/mi), tough path} ::: (road surface, legs fatigued from morning session}
- https://www.strava.com/activities/1986929585

light & mod speed day.

yo im dead. legs are complete toast. running on empty. which is fine because thurs/fri = complete rest. BIG eating thursday. moderate eating friday. should be ready to rock on Saturday (hopefully lol).

11/28/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate clean/light, big dinner (tons of random stuff including bananas/grape fruit juice/orange juice)



08:45 AM: workout: light speed: {mile @ 5:42, 75% @ ~6:00, last 25% @ ~4:50} ::: (concrete sidewalk, COLD AF!!, legs dead) /// i forgot how much i like this kind of effort - very enjoyable but still hard at the end
- https://www.strava.com/activities/1989369380
- https://www.endomondo.com/users/26420622/workouts/1235259075
- https://connect.garmin.com/modern/activity/3191031657



08:45 PM: complete toast, next 2 days rest, need it /// mod speed: {0.70 mi @ 3:31 (5:00 min/mi)} ::: (road surface, legs toast, cold af) /// need to get better on this curvy path
- https://www.strava.com/activities/1990403377
- https://www.endomondo.com/users/26420622/workouts/1235469913
- https://connect.garmin.com/modern/activity/3192265226

can't wait for the next 2 days of rest. absolutely no running. just recovery. need it bad.

should feel good come saturday tho..

i mean i usually rebound/supercompensate strong off of 2 days, following lots of fatigue. we'll see.

cool shot from today.











^^ smiling to finish a mile race.. not how it should be done..

6585's physique (and performance, given where he's starting?) is #goals

ya he's one of the best road racers in SFL (Daniel Martin). he hasn't been competing much at all this year, just "getting jacked" it seems. He's pretty big now.. added tons of upper mass.

He hit like 4:44 official or whatever that race, but it was more like 4:41 (based on the clock in the video) and his estimated was like 4:38. He's a monster.

Last year he did like 15:20 for 5k and 4:33 for the mile.

he went out way harder than I expected.. i was expecting him to hold back a bit more, but he gunned it. My goal was to hang with him for 1km-1200m. Turnaround point at 800m wrecked me and I lost him there. < 4:40 pace for him @ 800m.

ok some more back story to the laughing/smiling. they just posted this:



so that dude in front, Mason, is a beast. He's a 4:15 miler way back. He's 40 now but he is still crazy fast. I think he dropped 15:15 last week in a 5k. This 5k he ran like 16's, but he was racing strategic.

anyway, last year in the mile, he ran 4:51. He passed me at like ~500m.

This year, he passed me at like 1300m... soo.. when I saw him pass him that late, I thought, "damn i must definitely be getting a decent time", thinking 4:5X etc. As I approached the finish and finally saw the clock, with it at 4:58 or whatever with me too far out to get under, I just started cracking up. Because Mason got like 5:04... This guy is a monster and gets 5:04. I basically trolled myself.

I wasn't looking at my watch at all. I really should have. My general rule is: when I blow up or "down shift", start looking at the watch to maintain something decent. I figured I was still under 5:00 for the mile so, didn't look at it.

oops.

 

that's how you finish a mile.





also, nacho finishing the mile: