Adarq.org

a few days ago I emailed the reporter who wrote that article about the Duval Street Mile.

he replied back, and also sent me the raw (higher quality) shots he took at the finish line.

awesome!@)$!(@$(!@)

 

speed day, with dead legs!

---

04/30/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, hands/grip (from paddleboarding)
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = dead
hours sleep: 7

wakeup = 06:30 AM

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

log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:15 AM: workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
09:00 AM: food: lickie stickie bbq: bunch of ribs i got yesterday (amazing), water
12:00 PM - 05:00 PM: tons of water, no food, deliberate
06:00 PM: food: whole foods: beef stew, orange chicken, mac and cheese, yellow rice, water
08:30 PM: food: french baguette, 2 peanut butter cups (new brand, great)

workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
- https://www.strava.com/activities/1540767358

stopped when pace started to drift - no fighting.

hard speed day! wanted to strategically hit a 4:5X mile inside of my 1+ mile, but failed by 2s! hit 5:01 (on grass, on grass!).

oh man... Hit 5:01 on 05/02/2018.

got me thinking.. 4:25 on 04/25/2019 (next duval street mile) trollface.

---

05/02/2018

bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 45?
HR high: 179 (end of 2 mile progression during workout)

log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:30 AM: workout: 5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
09:00 AM: food: rxbar, beet juice, 2 x banana, water
09:15 AM: workout: bw
12:00 PM: food: rxbar, banana, water
01:30 PM: food: peanut butter trailmix bar, water
03:00 PM: food: kapow: amazing cheeseburger, fries, water w/ lemon
05:30 PM: food: peanut butter trailmix bar, water
08:30 PM: food: big spinach salad with apple cider vinegar + olive oil + croutons + asiago cheese, grilled chicken, water
09:30 PM: light stretch
10:00 PM: food: rxbar, water



workout: 5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
- https://www.strava.com/activities/1544995236
- 5:01 mi

wanted to get 4:5X split inside of my paced mile + kick, but got 5:01 .. ran out of room w/ the speed I was going at the end (4:05 pace). Should have made at least one turn and kept it going for a bit longer, would have got it done. all good tho.

pretty happy about the ~1900m @ low 5's pace!

I basically tried to pace a 5:10 mile (which ended up being 5:07), then wanted to just try and kick HARD AS FU*K. success I guess.









nice. faster km negative split style.

paced myself incredibly well on that paced-mile.. happy about it.



workout: bw

S1: 3-5sec dead hang full chinups: BW x 8
S1: full bar dips: BW x 8

rest day!

5k race tomorrow. going to try and PR my 2 mile, hopefully. scary.

---

05/03/2018

bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right calf somewhat
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:00 AM

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

log:
07:00 AM: food: rxbar, water
07:40 AM: workout: morning relaxed recovery walk: feel pretty good, right calf a bit tight though - probably overstretched it - lame! ::: 5k RACE tmw! Pretty sure i'm gong to try and PR my 2 miler .. means i'll be going out batshit.
08:40 AM: food: beet juice, rxbar, banana, water
09:25 AM: food: 6 x eggs, oatmeal + honey, water
01:30 PM: food: 2 x rxbar, banana, water
07:30 PM: food: anthony's: 3 x pizza slices, 5 x chicken wings, focaccia bread, spinach salad + olive oil + lemon, water
10:30 PM: food: rxbar, water
10:30 PM: light stretch: ~30 minutes

workout: morning relaxed recovery walk: feel pretty good, right calf a bit tight though - probably overstretched it - lame! ::: 5k RACE tmw! Pretty sure i'm gong to try and PR my 2 miler .. means i'll be going out batshit.
- https://www.strava.com/activities/1547055843

I should definitely be able to go sub11 .. and tbh, sub 10:45. I've pretty much decided to just go out crazy (5:1X for me) and try to go sub 10:45.

just depends on how I feel tomorrow. Should feel good... so, all systems go - most likely.

if all goes well, PR 2 miles, then survive for 1.1, and get top3.

word!

disko eric is a great name.

made a running enemy, nice!!

context:

someone else's comment:

If the Americans being held by North Korea are set free, I wonder whether they’ll be more shocked by their release or by the fact that Dennis Rodman was replaced by Donald Trump as chief negotiator.

his reply:

They’ll be more shock that the brown man couldn’t do what the orange man did. Winning

our thread:





Funny how he acted all tough but ducked me.. Mentions BAA 10k & Keys 100 relay, give me a break. He knows what I was asking for.

He's probably very fast, but i'd love to go into a race under conditions of animosity with someone. Sounds fun.

Anyway, guy seems like a joke. Facebook can be such a problem. lmao.

found another key west race i'm interesting in .. Hemingway 5k, SUP & RUN!! Two races, SUP, then run. Looks really fun/cool. Should probably get in one SUP race before then just to get some experience with it before going all the way down there. Would be fun to try and top3 both.

https://vimeo.com/211730143