Adarq.org

IM OUT HERE CATCHING LOBS.

literally, or you're just hyped like that?

this week i've been eating so many veggies (stir fry). really doing me good. feel great.

10/18/2018

6 x sub5 + 5 x sub3 = 10 of 50, 39 to go.


08:30 PM: workout: "safe" speed (grass, spikes): {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}
was going to go for a mile PR but, played it safe. felt really good.
- https://www.strava.com/activities/1913519333
- https://www.endomondo.com/users/26420622/workouts/1216964587
- https://connect.garmin.com/modern/activity/3099817190

- {~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi}

played it safe. left ankle/achilles a little achy, so stopped it at 0.73 mi (basically 1200m).

def in 4:4X mile shape that's for sure.. 4:3X not seeming so far anymore .. or as difficult. it's kinda nuts.

my cadence is getting lower too.. for the speed.. great sign. ~200 for 4:4X today.. 19X for 4:5X last night.

once I can get 4:3X @ 185ish, i'll be a monster. ;d that would mean elite-ish power per stride, at sustainable effort.










so tired right now.. should be asleep.

gn!

MASSIVE PR 5k TODAY!!

https://my3.raceresult.com/110718/?lang=en#1_22DCB0



15:12!!!!!!!!!

 

what? what? what? what? what?

 

wait i just saw the troll faces. confused.

another wrecked race in SFL..

0.5 mi short, basically a 4k.

i really need to extend my 4:5X out to 2 miles.

if i do that, i could win *nearly* every 5k race in the tri-county area by doing a hard 2 miles and 1.1 mile cooldown (if I want to just relax and enjoy some of the event).

~10 for 2: wanting to relax
- 3rd mile = 6:00 jog -> 16:XX(mid+) 5k

~10 for 2: feeling great/wanting to crush people/having to really battle some fast folks
- 3rd mile = 5:XX dead -> 15:XX(high)-16:XX(low)

That may sound a bit odd too, relaxing in races, but tbh, i'd rather jog a portion of these 5k+ races. I've never wanted to jog a portion of a mile... I've jogged portions of 5k races tons of times. It does feel kind of good enjoying your lead too tho, and knowing you're safe.

It's crazy seeing all of this come together -> me realizing i'm legitimately miler-as-fu*k.



I guess sub10 for 2 is really difficult though for me, considering I haven't broken 11 minutes for 2 miles yet. That's one of the biggest indicators that I suck at 2+ miles. I think i'm good through 1.5ish.. I definitely need to get to 1.5 first (obviously).

2 miles under 11 has been the hardest PR for me to obtain: No matter what shape i'm in, I just fade. I almost got it in one race, at mile 2&3 (negative split style) but I was so amp'd to crush some dudes who came out there specifically to beat me, so my motivation factor was uniquely high. Even then, it still fell short (I think it was 11:03?).

I guess, when I eventually figure out how to get 2 under 10, i'll probably have addressed an enormous weakness in my running.

I feel like I can get to a 4:3X mile before I can get to sub11 for 2, I mean wtf? That makes almost no sense. lol.

and when I say feel, I also mean it literally. it's crazy how much power I feel when i'm running <= 1 mile, versus 2+ miles. It's like everything changes.

I know several guys who go sub11 for 2 and i'd completely crush them in 1 mile or less, like not even close.. and they'd crush me in 2 mile.. but we're not so far off on 5k. wtf?

it's like I have this "hitch" in my energy systems........... where things shift.

which is basically what it feels like when i'm running hard.. i mean, in my data today, I went from ~5:45 min/mi to ~6+ min/mi out of nowhere, and I wasn't even looking at my watch. I also didn't notice any elevation (there was some coming up not too soon after that).

this is like a mile in (part of that is due to my mile training I guess):





that's nuts..

that's what it feels like in 5k races though. I may go out solid for ~1-1.5 mile, then BOOM, my pace drops so crazy, even if I don't feel that wrecked. I end up feeling more wrecked "psychologically" at this point, knowing now I have to work alot harder to hit the same pace, which seemed so much easier just a few seconds ago.

 

Turning this into: Race Strategies
- Going to map some of this out for mile & 5k
- Fairly interesting.. different methods to achieve various end results


mile:
- going with mile = 1600m

mile @ 5:00
- even-splits: 75 x 4
- half: 2:30

mile @ 4:5X
- even-splits: 72.5-74.9 x 4
- half: 2:25-2:29

mile @ 4:4X
- even-splits: 70-72.4 x 4
- half: 2:20-2:24
 
mile @ 4:3X
- even-splits: 67-69.9 x 4
- half: 2:15-2:19

mile @ 4:2X
- even-splits: 65 - 66.9 x 4
- half: 2:10-2:14

fantasy land:

mile @ 4:1X
- even-splits: 62.5-64.9 x 4
- half: 2:05-2:09

mile @ 4:0X
- even-splits: 60-62.4 x 4
- half: 2:00-2:04


5k:

5k @ 17:XX
- aggressive-2-miles: 2 mi @ 11:00 (5:30 min/mi) + 3rd mile could be <= 6:20
- aggressive-2 miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:30 - 5:4??
- half: 1.55 @ 8:30-8:59
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 16:XX
- aggressive-2-miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be 5:45-5:55
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 6:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:20 - 5:27?
- half: 1.55 @ 8:00-8:29
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 15:XX
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 05:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 5:55
- even-splits: 4:50 - 5:08?
- half: 1.55 @ 7:30-7:59
- big-first-half:
- big-negative:
- huge-first-mile:

fantasy land:

5k @ 14:XX
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 4:55
- even-splits: 4:30 - 4:47?
- half: 1.55 @ 7:00-7:29
- big-first-half:
- big-negative:
- huge-first-mile:



j-daniels vdot:
- https://runsmartproject.com/calculator/

miles:
- 5:05 -> 3k (10:04), 2mi (10:52), 5k (17:26), half (1:20:00), full (2:47:11)
- 5:00 -> 3k (09:55), 2mi (10:42), 5k (17:11), half (1:18:49), full (2:44:46)
- 4:55 -> 3k (09:45), 2mi (10:32), 5k (16:55), half (1:17:34), full (2:42:12)
- 4:50 -> 3k (09:35), 2mi (10:20), 5k (16:36), half (1:16:09), full (2:39:16)
- 4:45 -> 3k (09:26), 2mi (10:11), 5k (16:21), half (1:14:59), full (2:36:53)
- 4:40 -> 3k (09:15), 2mi (10:00), 5k (16:04), half (1:13:40), full (2:34:09)
- 4:35 -> 3k (09:05), 2mi (09:48), 5k (15:46), half (1:12:17), full (2:31:19)
- 4:30 -> 3k (08:56), 2mi (09:38), 5k (15:30), half (1:11:04), full (2:28:47)
- 4:25 -> 3k (08:46), 2mi (09:28), 5k (15:14), half (1:09:48), full (2:26.09)
- 4:20 -> 3k (08:35), 2mi (09:16), 5k (14:56), half (1:08:24), full (2:23:16)
- 4:15 -> 3k (08:26), 2mi (09:06), 5k (14:40), half (1:07:09), full (2:20:41)
- 4:10 -> 3k (08:16), 2mi (08:56), 5k (14:23), half (1:05:53), full (2:18:01)
- 4:05 -> 3k (08:05), 2mi (08:44), 5k (14:05), half (1:04:30), full (2:15:09)
- 4:00 -> 3k (07:56), 2mi (08:34), 5k (13:49), half (1:03:16), full (2:12:34)
- 3:55 -> 3k (07:46), 2mi (08:24), 5k (13:32), half (1:02:01), full (2:09:56)
- 3:50 -> 3k (07:35), 2mi (08:12), 5k (13:13), half (1:00:33), full (2:06:53)
- 3:45 -> 3k (07:26), 2mi (08:02), 5k (12:58), half (59:21), full (2:04:22)

^^ those numbers are interesting. as the mile gets faster (<= 4:20 I imagine), the associated times don't match up as well. I think because you get people who just become so "specialized" at those longer distances, that they don't need as much raw horsepower.



might edit this later. did that off the top of my head so, didn't double check anything. could be way off.

ehehe.

one of the local event organizers tagged me in this, parkland dash from a few weeks ago.