Adarq.org

race day!! 7 PM ET, it's going down!

feel great.

journaling early, as i'm bout to go get lunch and then head off on this 190 mile drive.. eek!

found a 5k on saturday over there that I might do if I feel good haha.

---

04/26/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 08:00 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner

Damn! 190 mile drive to competition, man that is dedication.
Good luck with it. Any top runners you plan on keeping up with.

^^ will try and finish my 4/26/2018 journal entry tomorrow. need to sleep! up WAY too late.

2nd OA @ 5:00.97 official. 1st got 4:40.76. DUSTED.

https://runsignup.com/Race/Results/29816/#resultSetId-112079

https://www.strava.com/athletes/15557254

oh sh*t. I got the "Drunk on Duval" CR.... lmfao.

https://www.strava.com/segments/8722839?filter=overall

1km: 3:03 (12.2 mph)



oh. I got interviewed again, this time for "The Citizen" (key west) newspaper. He said it'll be out in a few days. I believe this guy. The other guy who interviewed me never did an article., sob.













also, beast female runner woman was there (Brooks sponsored?), think she ran 5:20?

https://getstackednow.com/

?taken-at=569450031






more photos from the trip/this race etc:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141149/#msg141149

oh man that 0.97 is painful! only a matter of time until you break 5 mins but damn.

it'd be painful if I had never hit sub5 officially, that's for sure. but not painful now hah. 5:03 was very painful last December in the Boca mile. pissed me off so bad that it gave me that extra boost for 4:58 the next week. It made me hyper aggressive - which is good

i'll be breaking it a ton in training, probably from next month onward. Took me a peaking phase to get into "this form" last December when I went (5:13, 5:03, 4:58). No peaking phase this time and i'm already really close (5:17, 5:06, 5:05, 5:00) over the last few weeks.

This is probably just the transition out of that intense "distance block". I still plan on getting in a ton of distance, BUT i'll be focusing primarily on hard speed when I do my speed sessions. In preparation for that Coral Springs Half Marathon, I did tons of track sessions with that group, where I was hitting 5:3X-6:0X paces etc. That's cool and everything but, it's time to get back to living in the 12-13 mph world.

My main goal this year was to see how many sub5 mile splits I could hit (like 50 to 100 goal) AND hang with the elites @ Flanagan Rockin Rib 10k for 2 miles. The top3 run the whole 10k anywhere from 4:4X to 4:5X per mile). My goal is ~4:5X per mile for 2 miles. I'm fairly far off from that but, perhaps not so much once I start focusing on it. Pretty confident I can go sub10 by November 2018.

I did start out pretty hard in this race too. Probably ended up biting me a bit later on (because I haven't been training going out at 4:2X-4:3X pace).

In training, i'll be doing all kinds of things but one of the most important is just relaxed 4:55 duration holds, working on ingraining it, over and over.

 

Also, I still have time to knock out tons of 4:5X mile splits. Once I start knocking them out once per week, then I can probably turn that into 2x/week etc. But it's imperative that I start knocking them out in May .. Need at least 4-8 of them.

edit: also btw, this is why i've been failing my speed goals this year so far.. because I haven't been editing this/tracking everything. will go back and edit this post & get everything caught up in the coming days:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138227/#msg138227

peace!!

ah right, forgotten you'd already gone sub-5.

have already said this in my journal but once i'm through with the races on my trip i think i'm going to spend more time doing hard lactate threshold and speed stuff. keep the easy days easy but make the hard days harder. i'm pretty weak mentally by my own estimation and part of that is just not, as you say, ingraining the feeling of being uncomfortable and pushing the pace for extended periods.

signed up for a 5k tmw .. but feel pretty crappy tonight. haha. could go bad! could go good. who knows

https://www.athlinks.com/event/130288

fairly fast 5k each year. If one guy shows up, it drops below 17's. otherwise, usually sub18 for the winner.

nice!



also, this is cool but annoying!

04/28/2018

feel decent.

going to run this 5k in my endorphin v2's. haven't raced more than a mile in them. curious to see how i feel towards the end.

if i can top3 this 5k as well, would be a "successful" race-vacation!


edit: I walked for about 4-5 hours. "touring", "eating", looking for stuff to do etc. I felt pretty dead from it, but the next day I felt really good in the morning. Legs were very explosive/bouncy. The long relaxed walk really helped.

finally got into the news paper!!!!

haha it's dope.

i'll post photos of the article on IG tmw!!

https://keysnews.com/article/story/wilburn-denies-burgess-stackhouse-top-female/