Adarq.org

Great job!

That <4:40 mile is well within reach!

thanks alot man!! ya for sure. i'm getting there. feels good def not easy but, if I stay focused and keep up this kind of training, I should be able to get it before 2018 is finished. I'd be very happy about that.

these mile races in December are crazy fast. It'll be easy to get sucked in to 4:2X/4:3X pace early. I have to be ready for it. need to practice some 1k-ish efforts with survival 600's. lots of tough efforts on the schedule, lol!

def need to get my 1k sub 4:30 pace !@$@$

more horsepower. need it.

peace man!

- run 9.10 km in 45:23 [tempo 1 km @ 3:27 PR]

- SMR

- stretch

after i started running decided to drop the hammer at the 4 km mark. hit 3:27 per mapmyrun. never tested 1000m before but i was shooting for 3:30 and hit it so go me. en route hit 800 in ~2:47. walked 100m and then gradully picked it back up to normal pace.

there we go. hammer dropped. that's a solid K. moar hammer drops (when you are feeling good)

K's are a great distance to build aerobic strength with speed. same with the mile. K's definitely let you crank harder tho.

 

ya i haven't been following college bball much in recent years either.. but, with Zion, I will. He definitely seems like a generational talent. I mean his physicality/strength is SHAQ level, but he's more of a small forward, with guard-like handles.

So, just like LEBRON seems like a mix of MJ (jordan) and MJ (magic) to me, Zion seems like a mix of Barkley and SHAQ with some extra guard qualities. This kid is so strong it's unbelievable.

he seriously looks like he is in the NFL:



i'm curious to see how he fills out.. LMAO.



also, i'm so glad Grayson isn't on Duke with Zion.

soon!

hard speed!

mile PR!!!

4:47

10/25/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 7 (sub3) = 16 of 50, 34 to go!

top3 finishes:
2018: 25/34 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- beet juice after first workout
- lots of bananas & orange juice



workout: 08:00 AM: mod speed = {mile @ 5:08, km split = 3:09, started off too slow} ::: (grass, spikes, dead/tired) /// breaking in new spikes - nike zoom victory 3!
- https://www.strava.com/activities/1926500749
- https://www.endomondo.com/users/26420622/workouts/1220011584
- https://connect.garmin.com/modern/activity/3115137225
- mile: 5:07.9



new spikes feel comfy.

sleep got wrecked a few days ago. today still feeling it. hoping to feel normal tonight (mod speed + light long)!



workout: 08:30 PM: big mile PB = 4:47 !!! (grass, spikes)
- https://www.strava.com/activities/1927646886
- https://www.endomondo.com/users/26420622/workouts/1220237063
- https://connect.garmin.com/modern/activity/3116461769
- mile: 4:47 (-2s) !!! 
- 1km split: 3:00 !! dammit. so close to 2:59.. i mean i obviously have an "2:59 avg" in there, because it's 4:49.. but somehow I didn't get an actual split, based on how I ran it (slowing down a bit in certain spots).

THE ELUSIVE SUB3 km PLUS SUB 5 mile eludes me yet again!!!!

only thing i'm annoyed about, is how my garmin data says "4:48", but when the mile beeped, it said 4:47, and on my watch it says 4:47.. similar to my 29.97 200m last week, that showed in the data as 30.0. kinda odd.











happy.

boom. big mile PB. 4:47 (-2s) on grass w/ #spikes. felt this coming for the last week. pretty much held it at 4:50 then kicked it down to get the 4:47. then i let off a big yell🏃💪⛏🔨🇰🇪🇺🇸🤓😛
.
almost sub4:40, that's a big number for me, because it's the "All American Track Standard" for the mile in the 35-39 age group. would love to get that before the year is up, pretty confident i will 🤓 must stay focused and get it.
.
also, my #artiken bracelet. 🇰🇪😛

boom.

<a href="http://www.youtube.com/watch?v=D2lTM4yLt_Y" target="_blank">http://www.youtube.com/watch?v=D2lTM4yLt_Y</a>