Author Topic: ADARQ's journal (Read 2587209 times)

adarqui · « **Reply #8385 on:** October 06, 2018, 10:38:38 pm »

light day. pre-race day.

race strategy: hard as fu*k until the turn around point (1.55 miles). then see what's going on.

I won this 5k two years in a row.. it's actually the first 5k I ever won. i'd like to win it for a 3rd year, but you never know.

10/06/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves "tight" (some "spikes" light tightness/strain), right stomach/abdomen alot better (hope it's fine tomorrow, still feels more digestive than muscle)
aches upon getting out of bed = none
calves painful to touch/massage = right
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = kinda tight
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 7.5
wakeup = 07:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
ate really light, had 2 x beet juice (re-upped today), tons of bananas, lots of rxbars, one double chicken pita wrap from charhut
weak nutrition logging because it's late and i need to sleep :/
some deep tissue massage on my right calf/soleus

09:20 AM: very light recovery (grass): 28 min :: so windy this week
- https://www.strava.com/activities/1887619654

08:45 PM: very light recovery (grass): 35 min
- https://www.strava.com/activities/1888772623

adarqui · « **Reply #8386 on:** October 06, 2018, 10:40:08 pm »

the lower mileage + more speed work has me "looking" alot stronger. very noticeable - compared to high mileage.

kinda starting to look more "dunkish" again .. or at least way more so than when I was up near 100 miles a wk etc. legs (thighs) are nowhere near dunk physique but, definitely thickening up more since the start of this month.

feel much more powerful and overall better. must keep feeding my body what it wants, speed.

feel slightly less conditioned in a "long duration sense", but, that's a deceptive feeling.. running 7:XX for hours seems like better conditioning, but if it doesn't translate to 1 mile or 5k speed, then it's potentially useless. I personally judge my fitness around my mile time: the faster that is, the better condition i'm in. that's my engine. and that's improving again so, good stuff.

adarqui · « **Reply #8387 on:** October 07, 2018, 11:05:41 am »

got "screwed" in another race. oh well. sucks.

Quote

just being real, going from 1st OA to 2nd OA without getting passed, is such a shit feeling. third time it's happened to me, 2nd time at this race. it sinks in during the announcements heh. i guess if you're really competitve, stuff like this feels worse. i've got no problems losing straight up. my eye sight sucks when i race. if youre in the lead by "alot", you can feel pretty lost out there. it's an interesting feeling. ffs tho, races need someone at a turn around, especially when it's a multi distance race (5k/5 miler in this case)... would be nice if race orgs didn't drop the ball with this stuff, it's pretty simple to get right.
.
the winner ran 17.45, and i was probably ~30s ahead.... fml. without the wreckage, probably would have been a 5k PR for me.
.
whatever. rare rant over.
.
oh ya, i got "beat" by a girl (#fau #ncaa).. she fast af. #goowls. #owlpride. #fmlx2. #runlikeagirl.

the woman who ended up getting 1st OA: (light blue). That's the race I went to.. think she got 2nd. She's no joke..

?taken-by=madlenk_

anyway at the end, I just congratulated her.. didn't mention that to her or anything. she probably had no idea.

adarqui · « **Reply #8388 on:** October 07, 2018, 11:22:39 am »

that 3000m is good (5:37 min/mi pace). I basically run 1.6x hard.. then kind of just said F it after the debacle. I kinda jogged it out :/ 6:2X-6:3X pace for alot of that second half.. was just annoyed and didn't feel like digging insanely deep to try and catch back up. As soon as I turned around, I was 200m+ back, maybe even closer to 300m. Catching up would have been very rough, and I have races the next 3 weekends.

so even with a ~1.4 mi "jog", still ended up with 18:07 estimated 5k according to endomondo.

bleh.

damn.. 12 minute test & 3k are solid.. and those were partly "broken".

1km, 1 mile, and 1.5 mi (whatever that was), was solid. I was ~8:22 or so on the clock which was apparently at the turn around point (which I didn't know/realize), so that would be 8:2X @ 1.55.

edit: imported all of my stuff in to smash run.. i like this feature they have, where I can highlight a block of running & find out the distance/pace:

5:17 through 0.9
5:27 through 1.3
5:30 through 1.4
5:32 through 1.5

last 1.7 miles basically shutting it down, evenly paced jog.

6:07 last 1.7 miles

adarqui · « **Reply #8389 on:** October 07, 2018, 12:32:52 pm »

fuck my god damn life. LMFAO.

so painful. LMFAO.

that's some solid form tho.

Quote

The starting signal was fired at 7 o'clock. As usual, I just ran and looked like I was on it.

The first 2 km were great, I had someone in front of me where I could hold myself.

Unfortunately, he made the 5 mile lap and I was alone.

(google translated from german)

?tagged=parklanddash

adarqui · « **Reply #8390 on:** October 07, 2018, 07:11:44 pm »

race day! long run day!

24/32 top 3 finishes in 2018!

10/07/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves slightly tight
aches upon getting out of bed = none
calves painful to touch/massage = right
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 6
wakeup = 05:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
05:40 AM: food: orange juice, rxbar, water
07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
07:45 PM: workout: light long run (grass, no watch, pitch dark): 2 hours
10;00 PM: food: brie and crackers
didn't log all of my food. eh.

07:00 AM: race: Parkland dash: 2nd OA but probably 1st OA (no watch): ran an extra 130m 😐 nobody at the turnaround. this happened here 2 years ago as well.
- https://www.strava.com/athletes/15557254
- 2nd OA @ 18:34
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=245

FAU (d1 ncaa) woman ends up winning it with 17:45, damn she's fast.

i had a ~200m lead on her apparently, according to the guy on the bike. he starts yelling at me to turn, i figure it out, and now im like 200m behind her.. lmao. wreckage. today could have been a little better lmao.

it's a 5k AND 5 miler.

5:37 pace avg at 3k.. bleh.

5.22 first mile.

5.11 pace for first 1km.

shut it down @ ~1.7 mi. lead was too much to get back, considering I have 3 more races this month - would have been brutal to *try* and get it back.

all good whatever.

3rd straight year winning* it. asterick fml.

edit: i admit, it was painful listening to the announcements....... lmao fu*k.

07:40 PM: light long run (grass, no watch, pitch dark): 2 hours
- https://www.strava.com/activities/1891217807

reposting some of this so i can have it in one post:

Quote

that 3000m is good (5:37 min/mi pace). I basically run 1.6x hard.. then kind of just said F it after the debacle. I kinda jogged it out :/ 6:2X-6:3X pace for alot of that second half.. was just annoyed and didn't feel like digging insanely deep to try and catch back up. As soon as I turned around, I was 200m+ back, maybe even closer to 300m. Catching up would have been very rough, and I have races the next 3 weekends.

so even with a ~1.4 mi "jog", still ended up with 18:07 estimated 5k according to endomondo.

bleh.

damn.. 12 minute test & 3k are solid.. and those were partly "broken".

1km, 1 mile, and 1.5 mi (whatever that was), was solid. I was ~8:22 or so on the clock which was apparently at the turn around point (which I didn't know/realize), so that would be 8:2X @ 1.55.

edit: imported all of my stuff in to smash run.. i like this feature they have, where I can highlight a block of running & find out the distance/pace:

5:17 through 0.9
5:27 through 1.3
5:30 through 1.4
5:32 through 1.5

last 1.7 miles basically shutting it down, evenly paced jog.

6:07 last 1.7 miles

Quote from: adarqui on October 07, 2018, 11:05:41 am

got "screwed" in another race. oh well. sucks.

Quote
just being real, going from 1st OA to 2nd OA without getting passed, is such a shit feeling. third time it's happened to me, 2nd time at this race. it sinks in during the announcements heh. i guess if you're really competitve, stuff like this feels worse. i've got no problems losing straight up. my eye sight sucks when i race. if youre in the lead by "alot", you can feel pretty lost out there. it's an interesting feeling. ffs tho, races need someone at a turn around, especially when it's a multi distance race (5k/5 miler in this case)... would be nice if race orgs didn't drop the ball with this stuff, it's pretty simple to get right.
.
the winner ran 17.45, and i was probably ~30s ahead.... fml. without the wreckage, probably would have been a 5k PR for me.
.
whatever. rare rant over.
.
oh ya, i got "beat" by a girl (#fau #ncaa).. she fast af. #goowls. #owlpride. #fmlx2. #runlikeagirl.

the woman who ended up getting 1st OA: (light blue). That's the race I went to.. think she got 2nd. She's no joke..

?taken-by=madlenk_

anyway at the end, I just congratulated her.. didn't mention that to her or anything. she probably had no idea.

Quote from: adarqui on October 07, 2018, 12:32:52 pm

fuck my god damn life. LMFAO.

so painful. LMFAO.

that's some solid form tho.

Quote
The starting signal was fired at 7 o'clock. As usual, I just ran and looked like I was on it.

The first 2 km were great, I had someone in front of me where I could hold myself.

Unfortunately, he made the 5 mile lap and I was alone.

(google translated from german)

?tagged=parklanddash

adarqui · « **Reply #8391 on:** October 10, 2018, 11:16:53 pm »

^^ still annoyed at that stupid shit.

took 2 rest days. soleus been annoying lately. it becomes more annoying when *I* get annoyed of it.

i also ate fairly "crappy", healthy/clean but not *enough* food. kinda felt it today I think.

2 short logs of the last 2 days:

10/08/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 8 (shoulder bugging)

some soleus massage (manual), painful as fuck.

10/09/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 10

soleus SMFR using my "iron duck" (iron duck paperweight where I put my weight on it).
- been wanting to use this for a while but, just kept putting it off
- ~30 minutes
- this was crazy painful - but it worked some magic
- felt lumpy after that, like tissue was distorted, eek. heh.
- no pain the next day

so that's the weird thing.. sometimes i can get the "pain" in my soleus to disappear. it just feels tight, ie, if i stand in certain positions, i feel my right soleus (the painful one) but my left is fine - loose, no problem.

I still think driving is somewhat responsible. I'm basically performing a weak isometric for 30-45 minutes. I should start using cruise control.

adarqui · « **Reply #8392 on:** October 10, 2018, 11:29:48 pm »

speed day.

right soleus felt great after that deep tissue work with the iron duck. who knows, could just be a fluke.

10/10/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after morning run: quads a bit tight
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 8
wakeup = 09:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:30 AM: food: orange juice, water
10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
10:30 AM: food: beet juice, water
11:00 AM: food: dunkin donuts: small frozen coffee w/ whipped cream, donut, 4 x egg and cheese wraps, water
04:00 PM: food: protein bar, pistachios, water
07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
08:45 PM: food: zin burger: butterfinger milkshake w/ whipped cream, water
10:30 PM: food: orange juice, rxbar, water
11:30 PM: food: koia protein drink, water

10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
- https://www.strava.com/activities/1896134435
- ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17

07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
- https://www.strava.com/activities/1897272168
- ~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi
- ~820m @ 2:37.9 / 5:07 min/mi
- 400m @ 1:08.8 / 4:35 min/mi
- 200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph

Mikey · « **Reply #8393 on:** October 11, 2018, 08:09:49 am »

https://www.facebook.com/FloTrack/videos/vb.40233564444/1977082712589109/?type=2&theater

FP · « **Reply #8394 on:** October 11, 2018, 10:13:08 am »

you think you will ever have elite endurance?

adarqui · « **Reply #8395 on:** October 11, 2018, 11:51:33 pm »

Quote from: Mutumbo000 on October 11, 2018, 08:09:49 am

https://www.facebook.com/FloTrack/videos/vb.40233564444/1977082712589109/?type=2&theater

lol

adarqui · « **Reply #8396 on:** October 11, 2018, 11:51:48 pm »

Quote from: FP on October 11, 2018, 10:13:08 am

you think you will ever have elite endurance?

age graded, yup without a doubt.

here's from my 2018 goal planner:

Quote

Road standards: https://www.nationalmastersnews.com/aas/AAS_RR_MEN.pdf

Track standards: https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

So, this means that my current road PR's and track (spikeless PR's) have some additional room for improvement simply by getting more accustomed to spikes & attempting these PR's on a nice track. So, my 5k goal could be done spiked up on a track. This makes me even more confident of achieving these goals.

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

those are masters all american track standards for 35-39. i'm not really that far off from < 4:40 mile IMHO.

i have 3 more years to obtain those numbers. i feel like i could obtain all of them in 2019. might be able to knock off that mile achievement before 2018 is up. I mean i've done ~1100m @ 4:39 pace or whatever in May. I should be able to turn that in to a mile. Recently also hit ~600m @ 4:2X pace. so, I have the ability, just need to try and stay healthy, stay focused on improving my speed endurance, not get discouraged, not get "afraid" etc.

haven't even looked at 40+ numbers but, should be able to compete with some serious folks by then. I'd like to be competitive "nationally" at 40+.. ie, if they have some 40+ USATF races, i'd like to be a threat. I've seen 40+ USATF championship road mile race standings and 4:4X can get you 3rd place sometimes etc.. that's in a national championship. Def think I can get to that level.

i've dropped some good numbers in some serious heat/humidity as well. curious to see what happens in some "cold" races.

i've only gotten faster as i've gotten older (since getting in to running). ie, the last 3 years all of my stats have improved, including the short distances. So my power/speed isn't disappearing, it's improving. Good sign.

as far as "overall elite" goes, i'd definitely say no. Those numbers are batshit.

but with age grading, definitely.

I honestly think i'm capable of 4:3x mile and 15:XX 5k. My 1km-mile is way off from everything else.. and then i have some 200m speed. so i'm pretty much a real miler. solid 1k/mile, crap 3k+, crap <= 800, solid kick (200m-400m). lmao.

I don't think my 5k+ will ever "close the gap" with my mile.

My main goal is still: get my mile as fast as possible, which will make my 5k+ faster just because of the relative speed compared to my mile horse power.

really need that 4:3X max, 4:4X semi-frequently, 4:5X weekly (repeats, 2 mile, etc). I'm pretty close to 4:5X weekly. I was on it a few months ago, should have stayed on. I did like 4 sub5's in 1 month.

peace man!!

adarqui · « **Reply #8397 on:** October 12, 2018, 12:24:09 am »

back 2 back speed day.

10/11/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = right soleus slightly, both calves slightly
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:00 AM: food: orange juice, water
09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- lots of bananas
- 2 x beet juice
- ate real good
- weighed myself at publix: said 145 lb

09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
- https://www.strava.com/activities/1898111223

08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- https://www.strava.com/activities/1899140547

adarqui · « **Reply #8398 on:** October 12, 2018, 11:52:49 pm »

10/12/2018

tmw doing schott 5k for the third year.

4th place in 2016: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
- first mile split: 5:19 (PR at the time)
^^ my all time fastest first mile split in a 5k was may 2018 @ 5:14..., 5:16.4 first mile, 5:14 split somewhere in there.

2nd place in 2017: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136314/#msg136314
- first mile split: 5:27

kinda sad tbh (hehe).. I ran a 5:19 first mile in a 5k, in 2016 (which was a mile PR for me at the time). It was easier for me to run dumb back then.. once you start winning/placing, you also start caring more about winning. So you run "smarter" and safer etc. I'm way faster in 2018 than I was in 2016, so I should be dropping a 5:0x first mile at least. Honestly, should be dropping 4:5X first mile at this point (when I run dumb).

that 5:19 was a massive blow up. I remember it well.. it was very fun - other than the stomach cramping.

2016:

https://www.strava.com/activities/745322722

5:19 first mile.. 3:08 first 1km. that is nuts.

looks like I held sub5 for 400m or so. was still at 5:20 (instant) for 800m, and crossed the mile mark at 5:57 pace (instant). that's funny.

5:20
6:21
6:43

according to strava.

now that's a blow up.

then in 2017:

https://www.strava.com/activities/1240445005

5:27
6:25
6:39

lmao.

we'll see tomorrow. seems like i'm in major DGAF-mode right now.

calves feel heavy. but i imagine i'll feel fine tomorrow, for at least a mile or so.

going to wear a shirt tmw, even tho it's crazy hot again lately. just to reinforce to myself to burn it out early. get the job done then relax.

besides all of that, this is a great event. money goes to a great cause. that's why it really doesn't matter how i do tmw, as long as i push it, have fun, and the money helps those with disabilities sooo.. all good. i wouldn't mind winning another painting tho. still love the one i got last year.

?utm_source=ig_embed

adarqui · « **Reply #8399 on:** October 13, 2018, 11:56:44 am »

race day!

The former elite Kenyan-American was there. He got 2nd. We (him, me, and some of his XC team) had a great convo, nicest dude. such a beast. He's gone 28:4X for 10k, 1:02:XX in the half etc. He's an XC coach now. His team really loves him, you can tell. He's got that Kenya-running passion that is so magnetic. His young athlete also seem amazed at how fast he can run, but I bet they have no idea how fast he truly is/was. It takes a while to sink in.

He absolutely loved my Kenya shirt. He also loved how I told him that there's this one dude who usually races in an Ethiopia singlet, and how I always beat him wearing the Kenya shirt. He laughed so hard. He loved it. hah.

He didn't criticize what I did today. In fact, he seemed to like it. He basically said it's a good risk to take once in a while, and how you get stronger from it, and how they do that all the time in Kenya.

We talked for like 20 minutes haha.

10/13/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves barely
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 5.5
wakeup = 06:30 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
06:30 AM: food: orange juice, rxbar, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
08:45 AM: food: sausage, pancakes, hash brown, rxbar, water
11:00 AM: food: 2 x banana, orange juice
01:00 PM: food: plaintain chips, 2 x mini rxbar, water
02:00 PM: nap: 3 hours
06:00 PM: food: veggie stir fry, water
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
09:30 PM: food: 2 x orange juice, 2 x banana, water
11:00 PM: food: rxbar, banana, water

08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
- https://www.strava.com/activities/1901828571
- https://www.endomondo.com/users/26420622/workouts/1213816730
- http://www.splitsecondtiming.com/results/2018/2018schott.php
- fastest 1km in a 5k race: 3:06 (-2s) (5:00 min/mi)

- first mile: 5:17 2nd fastest opening mile in a 5k race!
- 4th OA @ 18:53 (decent considering 2nd/3rd mile = "jog")
- splits: 5:17, 6:18, 6:46, 0.1 @ 4:5X min/mi

my goal for this race was sub3 1km.. I felt fast warming up. and just said fu*k it, let's see if we can get sub3 1km and low 5's for the mile.

happy af about that first 1km. felt decent during blowup. just went out way too fast, holy sh*t.

first mile ended up being 5.17. should be able to get 4.59 in a 5k race, if i pace it properly.

for opening miles:
- 1st: 5:16.4 @ 2018 weston memorial day classic 5k
- 2nd: 5:17.8 @ (today) 2018 Schott 5k
- 3rd: 5:19 @ 2016 Schott 5k / 2016 Merrill Lynch Bull Run 5k

km splits:
- 1st: 3:06 @ (today) 2018 Schott 5k
- 2nd: 3:08 @ 2018 weston memorial day classic 5k
- 3rd: 3:12? @ 2018 Tropical 5k

opening mile & 1km could have probably been alot better, had I not gone out insanely dumb .. I went out at 4:3X pace. It didn't feel like 4:3X pace, so I guess that's a good sign. Also a good sign that I was able to hold it together after going out at what was probably 68s for the first 400m lmfao.

for a moment during the race I decided to battle the 3rd place kid that eventually past me around mile 2, but then i said no, relax.

feels good being able to risk alot.

08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
- https://www.strava.com/activities/1903168789
- {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)}
- {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick}
- {~192m @ 28.6 (4:07)}
- {~100m @ 15.5, 17.x mph}
- this could possibly be my fastest "kick" ever .. 17.9 mph at the end of ~1:15m, so the last 1:15-1:30 I ramped it up to 17.9 mph.
- ^^ pretty sure i've never hit that speed after "work". usually when I hit a top speed like that, it's the focus of the effort (ie going from slow jog / standing rest into a hard sprint).

this made my day:

7 year old girl did 3 laps with me (almost a mile).. told her parents, get her into track and field. they were so proud of her, it was hilarious. meanwhile, she looked like she could run all day, incredible form and solid fitness at that age. she wasn't tired at all. I told her, tell your parents that you want to run the 800 meters in track. lmao.

told a bunch of other kids (middle schoolers) to look into cross country/track. they were mostly basketball/football kids, but they were interested in running. Any kid who runs with me, I tell them about track/XC. I wish I had known about that at their age. All I knew about was basketball.

during my recovery jogs, i was really cracking up. it was pretty fun. love how these kids just want to try and race. Also love how they aren't "shy" about it, they just tag along and ask me questions or try to race etc.

funny.

^^ speed getting nice.

really flying tonight.

Adarq.org

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