Adarq.org

mod speed day.

barely the last few days: right big toe, right lateral knee.

bugging a bit just today: left armpit.. wtf.

calves sore. not much else sore.

12/28/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.
- big cauliflower/broccoli stir fry after evening speed



08:30 PM: mod speed: {0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit} + {2 x 190m @ 4:24, 4:22 pace} ::: (road, felt meh)
- https://www.strava.com/activities/2041207723
- https://www.endomondo.com/users/26420622/workouts/1246488033
- https://connect.garmin.com/modern/activity/3254588749
- 0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit, 1km split = 3:14 / 5:12 min/mi
- 2 x 190m @ 4:24, 4:22 pace





12:00 AM: leg drain: 40 mins

hah. bill rodgers wanted yuki to run boston.. he did a few days later, and won it.

<a href="http://www.youtube.com/watch?v=qefxwZvBUXE" target="_blank">http://www.youtube.com/watch?v=qefxwZvBUXE</a>

76 year old, 200m barefoot in a meet. flying.

<a href="http://www.youtube.com/watch?v=_48VLZu7-so" target="_blank">http://www.youtube.com/watch?v=_48VLZu7-so</a>

run for the pies 5k:

https://www.athlinks.com/event/26870



naples half:

https://www.athlinks.com/event/20481

it's amazing to me how.. these oldschool american times, would beat/compete with lots of the kenyan times that raced it more recently.. but then, at the same time, americans are posting slower times at the race now, except for a few.

https://www.athlinks.com/event/20481/results/Event/207177/Results




gate river run 15k:

https://www.athlinks.com/event/21991




lighthouse 10k:

https://www.athlinks.com/event/1779

nice interview with David Walters.

2:45 marathon @ 61 y/o.

https://www.outsideonline.com/2035296/60-year-old-david-walters-runs-sub-three-hour-marathons

What’s one piece of advice you’d offer to younger competitive runners looking to stay sharp into their 60s?
There are a number of things I’d say. Number one is about being consistent with your training. You have to be out there every day. Normally, when I’ve got the time, I work out in the morning and I work out in the evening, and that’s really helped me sustain what I had back in the 70s and 80s, all the way into 2015. Number two is the flexibility issue. You cannot ignore the fact that father time is overtaking you and, as a runner, you’re not nearly as flexible when you’re sixty as you were when you’re sixteen. I have to constantly work on it. I probably spend half an hour to forty-five minutes a day on flexibility. If I’m working, every hour I’ll get up for five minutes, in the cockpit, and stretch–make sure that the blood is flowing. The third piece of the puzzle is weight. I’m still at my high school weight. I refuse to gain any weight, primarily because I know that it’s going to put more stress on my joints–stress on everything–and the more stress on your joints, the more problems you’re going to have. That’s why I kept the weight off and it’s been working for me.

1987.

http://articles.orlandosentinel.com/1987-12-06/sports/0160370182_1_isphording-menton-marathon-team

orlando sentinel gives me more stuff to search

Mary Level-Menton ran a 1:16 half, 1.5 years after getting into road racing.

Level-Menton, who began road racing 1 1/2 years ago in order to lose weight, finished sixth in 1:16:27.

Level-Menton, 24, of Seminole, was more concerned with her social life than anything else four years ago. She ran track in high school at Port Townsend, Wash., joined the team at Oregon State as a walk-on but quit running in 1981. After moving to Florida, Menton, 5 feet 3, decided to begin training again after she ''ballooned to 115 pounds.'' Eighteen months later, she has a 35-minute 10K, 53:13 15K and a 2:43:35 Twin Cities Marathon to her credit.

^^ after 18 months of training.. insanity.

nice. don't worry about it much. just have fun, you'll like it.

found the results..

1984 citrus bowl half marathon

https://more.arrs.run/race/15858