Adarq.org

old photo. looks cool.

speed lyfe.

crazy how i could hit this 2:58 km tonight - while being injured/coming off injury.. i remember in 2017 when I couldn't do it for the life of me. lol.

05/11/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.70 mi @ 3:20 (4:48 min/mi), 1km split = 2:58 (4:47 min/min)} ::: (grass, spikes) /// felt great. first sub3-1km of 2019... 8|
- https://www.strava.com/activities/2360228967
- https://connect.garmin.com/modern/activity/3640072412
- https://www.endomondo.com/users/26420622/workouts/1317358240
- 0.70 mi @ 3:20 (4:48 min/mi)
- 1km split = 2:58 (4:47 min/min)

i did that at < 200 SPM......... that's kind of nuts. didn't expect that. all the crazy slow running is paying off.

used the "throw the lob and go get it" technique. usually works well.







right glute/hip/hamstring bothered me slightly warming up .. but, needed to actually loosen up a bit, then it was fine. didn't feel it at all during the hard effort - which is good. also, not feeling it too much (but slightly) afterwards. ALSO, trying not to mess with it. instead, just icing the area - no stretching.

would like to hit some speed on monday & wednesday too.. sooo.. need to stay fresh.

feel pretty good, but cant wait until i'm 100%. slowly and hopefully surely.

peace!

speed day! felt pretty good.

05/13/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)} + {12 x strides} ::: (track, spikes) /// apparently too scared to run less than 1s faster.
- https://www.strava.com/activities/2365585032
- https://www.endomondo.com/users/26420622/workouts/1318531120
- https://connect.garmin.com/modern/activity/3646382557
- 0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)







sub3 km #2 slips out of the fingertips.

yesterday:

05/14/2019:

09:55 AM: very light: 19 min ::: (concrete)
- https://www.strava.com/activities/2366829948

10:15 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 6
standing single leg abductions: x 30
standing single leg raises: x 30

evening lacrosse ball deep tissue:
- 1 hour
- really dug in deep, mostly hip/glute/quad/tfl/itb/sacral spine area
- felt alot better after
- (also felt significantly better the next day - wednesday)

rest day.

trying to get as much "healing" (for saturday) as possible for some of my issues.

also iced my sacral spine/hip major in the evening.



05/16/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4

10:00 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 10
standing single leg abductions: x 30
standing single leg raises: x 30


09:30 PM: ice
- great
- sacral spine + right hip

3rd OA at the mile race today. overall ran slow, but had some good segments in there.

ran so slow I couldn't even update my statline tracker! :<

EDIT: FU*K THAT I'M PUTTING 5:1X ON THERE, but not 3:1X KM.

Flagler Mile: 3rd OA @ 5:18

1st OA was a h.s. kid and he managed to get 4:55, good stuff.



05/18/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 2 + 0 + 1 + 2 = 6



10:30 AM: small "shakeout" @ 10 min
- https://www.strava.com/activities/2377460961



01:00 PM: Flagler Mile: 3rd OA @ 5:18. lol /// watch lied to me about the opening pace hah /// leg held up but def felt it meh
- https://www.strava.com/activities/2378125024
- https://www.endomondo.com/users/26420622/workouts/1321215292
- https://connect.garmin.com/modern/activity/3661228510
- saw some other gps's, looked to be 0.02 mi long, so 5:12 estimated
- hot race, people were wrecked, 90+ heat index.

injury area bothered me a bit during warmup, but NOT during the race. and it didn't tweak. so that's a good sign i guess, especially considering i hit some good speeds.

from 2.20 mi to 2.60 mi (~0.40 mi) I was probably like 4:4X min/mi pace - fastest pace 4:22 lmao. fell off hard after that. then got it back a bit later. then coasted it out once I had 3rd locked down.

started off WAY TOO FAST. didn't plan on doing that either. also, didn't think i was capable of starting off that fast given my leg issue - it's very hard for me to hit 4:2X-4:3X pace right now.





sustained 4:XX until that 4:58, then after that, shot up to 5:4X etc, then back down to 4:5X-5:0X, then 5:1X etc.

05/19/2019:

11:20 AM: 1.5 hour basketball dribbling + 50 min light run
- https://www.strava.com/activities/2381097968

surprise, I can still dribble & shoot good. actually not surprising.

trying to convince myself to do a basketball dribbling/layup session at leat 1x/wk. I did it for the "chiropractic" effect that it usually gives me.. i go through so many "weird movements" when i dribble, that it usually loosens up my back/hips/legs/shoulders etc. soo.. i really need to keep it in the mix.

it's cool how different the HR data looks during the basketball segment.