from a few days ago:
1 mile race day
felt good walking around/warming up. felt my hamstrings alot in the first quarter (400m), which is odd but it's happening alot lately - seem more fatigued than normal.
4:40 pace through first 800m, right behind 2nd OA.. just lost it badly on the turn around. u-turn turn PLUS strong headwind didn't help any.. i suck with headwind, just pussed out. didn't look at my watch at all, still thought I was going to hit a sub5 (not my goal) due to who hadn't passed me yet (all the way up to 1500m etc) etc. it's actually one reason i didn't look. i was 4th OA until probably 1km, 5th OA until 1300-1400m or so .. so i figured, ok even with this "puss out", I must be doing good enough to hit a decent time, so don't stress myself looking at the watch it, just keep it going. I guess everyone was wrecked but they powered through that headwind better than me, that's for sure.
beat a few people who beat me last year.
almost beat a few others. lost by a few seconds to them, no kick from me.. :/
my main plan was to hang with 2-3OA for 1200m tho.. when I wimped out at 800m (u-turn), I just got annoyed and didn't crank it.
last year: 25% of the race w/ the top guys (400m)
this year: 50% of the race w/ the top guys (800m) - should have been more
last year's time: 5:16
this year's time: 5:06
no kick, coast finish feh. would have been nice to get a sub5 on a good 50% of the race.. the fact that i'm actually "close to that" is kinda decent tho, I think.
sub5 on 50% of the race hard.. would be decent.
I need this at least:
sub-4:50 on 75% of the race hard
-> 75% of the race @ <= 4:39 (hanging with beasts), 25% of the race surviving to the finish
if i did 100% of the race "hard", that'd be me pacing way behind the leaders, and that's not how i run so.. seems impossible at the moment.
5:03 estimated, running like shit for the second 50% of the race into a strong headwind..- sad
- but promising
- u know?
12/01/2018<= 4:59 mile vs <= 2:59 km:- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:- ate good
Mitchell & West Mile: 7th OA @ 5:06 official / 5:03 watch ::: -10s on this course compared to 2017 /// went out decent, was behind 2OA until the turn around point (~4:40 @ ~800m), then I bitched out-
https://www.strava.com/activities/1994357801/overview-
https://connect.garmin.com/modern/activity/3197141073-
https://www.endomondo.com/users/26420622/workouts/1236395748-
http://www.splitsecondtiming.com/results/2018/fundaymile2018.php- 7th OA @ 5:06 official / 5:03 watch
im annoyed that i didn't gun it out of the 800 turnaround and burn it out. my 1km ended up sucking, 3:07.
another mile race on wednesday. plan on really gunning it for that 1km.
today I ran hard for 800m, which is ~50% of the race. last year I died at 25% with these guys. So it's still an improvement.
my hamstrings have been dead since the week of the turkey trot (did too much slow running). not sure if that's contributing but, definitely feeling them fatigue lately during these hard efforts - when normally i never feel them.
all good.
some decent short efforts and {400m @ 66s} ::: (concrete) /// felt more pop in my legs than this morning + (evening mile race on wednesday)-
https://www.strava.com/activities/1995174216-
https://www.endomondo.com/users/26420622/workouts/1236524716- decent
that 66 felt good.
did some crazy "stretching" to loosen up my right glute/hamstring/back etc.. actually helped- but it also made my hamstrings more sore the next day.
- just lied down, then flopped my legs straight, with feet over my head, turned my feet inwoard, and let gravity make my glutes/hamstrings pulsate. right glute was going apeshit because of the hip internal rotation. this is where the weakness is.
tbh some of this could be related to that fall nov 18.. i wrecked my right hip/knee in that fall. i bet it tweaked some shit.
