Adarq.org

15 October  2019

Bodyweight@session : ???
Soreness : abductors a lot, quads ( VMOs ) glutes and calves less
Injuries/aches : none
Dew point : 15'C ( 21'C / 70%RH )

-RUN TEMPO 3KM
Target was 6'30'' / 5'30'' / anything sub 5', ideally close to 1km PR ( 4'42'' )
I got           6'26'' / 5'56'' / 4'40''  all time 1km
-Walk 500m
C1a: 300m uphill sprint @ 100%
C1b: walk back 300m
-C1 info : 4 rounds

TOTAL : 6km @ 42'22''

Awesome session. Broke my 1km PR. Previous was was in a fartlek too, it was achieved after a slow 500m, this was right after 2 fast km. Very happy.
Sptints felt awesome too. Felt very fast and fit and light on my feet. Max pace at them was 4'11'' which is awesome.

Today is 5K training course PR attempt. Should I ? Race is Saturday night, i think tomorrows planned slow long run and then ~48hrs off till the race are enough to recover./taper Any objections?

Ya its as all out as it gets, actually more demanding than the race itself due to bad light, multi surfaces and 100% of the course being inclined, its going up or down, low incline but incline, no part of it is straight.
Glad you replied fast, i gotta go run in 3-4 hours from now, that was crucial!
So what should i do? some kind of tempo/fartlek again, keeping max intensity limited to smaller distances/duration? Maybe repeat yesterday's workout?

17 October

Slow run 7km @ 52'10''

Humidity was over 80% again so sweated like crazy but it was an easy run as planned. HR a couple of minutes after stopping was 108bpm, nice.
Preparation done. Carrbing up today, light diet tomorrow, race tomorrow night.

Now the bad news : i got my number & chip and i am block 4. WTF!!!! those are supposed to be time-based blocks. Last year at the registration i gave an unofficial best time of 28 minutes and got block 1 , now i gave an official 25 minutes from the same event too and i go to 4??? This year over 20 thousand people have registered ( last year was 18K ) so unless the blocks are numbered opposite or i find a way to get to the 1st block ( maybe begging idk ) , i will have to pass about 10 thousand people ahead of me. All over the place, walking, with kids, baby trolleys etc. All my preparation and the race are rendered invalid.
FFFFFFUUIUUUUUUUUUUUUUUU 

that'd suck if their timing system prevented that though.. ie, if you start in a different block, it doesn't give you an official time etc. eek.

that'd be lame af.

never heard of that happening before though. i could see someone eventually doing it.

Thanks man.
I doubt i can manage it officially. Its a chaos down there, 20K people crowding around the start, plus the other ones that don't race but just jump in the course and walk it for fun, plus the others that watch, i would estimate over 50K people. Very official event, the major firing the gun etc. Plus it is ultra strict with registrations, e.g. they end more than 1 month before the race. Best bet is beg the 'guards' ( probably volunteers ) at the blocks entry points. Sneaking is difficult IIRC, but ill keep my eye open for that too.
That would be a badass timing system, to check the participant's block and render invalid entries with gun-vs-race times differences less than the blocks start time differences. But nah, the block is not mentioned anywhere at the results or the person's 'profile', just on the number. I think if i sneak in, im good.
Oh well let's see what happens, im very disappointed and not optimistic though. We'll see. Cheers.

ah.. you'll be good tho! i have faith in your ninja abilities.

then once you're running, you'll forget about all of that and have a great race.

optimistic!

19 October  2019

Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 20'C ( 21'C / 90%RH )

RACE  DAY : 5KM @ 25'20''

Meh! That is actually 1 second slower than last year at the same race, so i am disappointed although it is practically the same time so it ties my 
I got into block 1 after all, wasn't that hard either, just talked the (volunteer) guard into letting me and he was fine with it.
I started the race very fast, i was keeping sub 5' km pace with ease, felt i was buffering too. Around 1.5km i was accelerating a bit, I realized it is too fast but still felt fine, just slowed down a bit to keep some reserves for the finish. Then suddenly, around 2 and 2.5 km i got too tired, too fast, boom! Third km was a disaster ( 1st 4'53'' , 2nd 4'59'' , 3rd 5'27'' ). 4th i was just struggling in an 'oh well, shit happens' state, felt i can't go back to 5' pace, just grinded it in 5'20'' , then for the last i went apeshit and run with all i had ( afraid i was gonna fall some point ) and did 4'45'' , which is actually an in-race lone km 
I will blame the horrible dew point for the failure. It was 90% humidity, it was actually visible in the night lights. That is also verified by my overall results:
I got #235 overall / #13 at  my age group. Last year with the same time i was #296 overall / #20 age group. FWIW last years dew point was an awesome 8' ( same temperature but 45% humidity ).
Still disappointed , my main goal was to break 25' and the least accepted success was to run a 5K PR, even by 1 second. Failed both.
Oh well, it is what it is. Better luck next year.

nice to see you got into block 1. i figured you would. volunteers are usually pretty nice about that stuff.

damn your splits were all over the place. way to battle it out - that last km especially , not easy to do when you're struggling a few km prior.

sounds like you def ran a PR level race given the conditions. maybe do a few more throughout the year.

good work man! way 2 battle it out.

pc!

Stating this here, not to brag, but to be more exposed and obligated to keep it , im quitting smoking.
Ive done it again 2 times, stayed clean for about 4 years each time. Lets see if i can ditch it for good this time.
30 hours clean already , 131K more hours left to go to be clean (15 years ) ! 

^^^
Thanx man. Yes it does suck and it is all a stupid mind thing. e.g. , last time i quit was around 2005. I started again around 2009, BUT, i have never smoked even one at work. We do have a smoking lounge, so it is not forced that i don;t smoke. I just don't want to, my mind has somehow un-linked work and smoking. Ive never even been tempted. For 10 years!!! But the moment i walk out of work, i become an addicted semi-maniac smoker. How stupid is that? Actually that pattern is the most motivating thing for me to quit for good, it is proof that i don't really need it.

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23 October 2019

Bodyweight@session : ~84,5kg
Soreness : legs, lats, chest
Injuries/aches : none

SEATED NEUTRAL GRIP OHP:
10@12,5kg each hand
10@12,5kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand

SS1:STANDING Z BAR CURLS:
12@15kg
12@20kg
12@20kg
12@25kg

SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg

DB SHRUGS:
15@17,5kg each hand
15@17,5kg each hand
15@17,5kg each hand

SLANT BENCH LEG RAISE:
3x15@BW

45' BACK HYPEREXTENSIONS:
3x15@BW

Beach work after a long time. Rusty but fun workout. Bis-tris superset was dope, i was almost laughing with myself, like "dude wtf, wonna build guns???"

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24 October 2019

Bodyweight@session : ???
Soreness : some minor lats, shoulders, abs
Injuries/aches : none

1½ hours full court basketball.
HOLY SHIT! 3 days without smoking and fitness has magically skyrocket-ed. Didn't gas out at all. Didn't go hard at all plays of course, but still, the difference is chaotic. Literally!
And that is just scratching the surface, in 3 days the only actual change is that the carbon monoxide has been expelled from the body.
The real changes milestones are:
2 weeks : 30% lung function improvement.
1 month : Initiation of lung fibers regeneration
1 year : blood circulation/ lung function/capacity are vastly improved.
GO.GET.IT.