Adarq.org

yesterday:

rest!

10/22/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 5 (sub3) = 13 of 50, 37 to go!

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

diet:
- ate good. lots of orange juice/bananas. some beet juice.
- had another 1/2 lb burger, this time at zinburger. also a crazy salty "salted caramel" milkshake.. was surprisingly good, for how salty it was.
- more bananas. celebrated with some chocolate almonds (bad idea).

100% at Rondo deserving an enormous suspension.

spitting on someone is on another level imho, that's vile shit. I'd put it on the level (or probably worse) of a sucker punch/sucker elbow etc.

a square up fight doesn't bug me much, people are going to get heated and eventually throw hands, that usually gets broken up quickly. it deserves a suspension obviously, but at least it isn't VILE AS FU*K.

being a "rough team" is fine.. but spitting, squaring up on refs/just being violent.. i seriously doubt lebron wants to be apart of that.. he needs to get his squad in check.



and to add to that, recent:

?taken-by=dunkademics



tbh, stuff like this helped me leave basketball alot easier (long ago). so much dirty shit out there in street games, leagues etc. it's a shame.

well that's a little more exciting than what jalen rose calls "hoooold me back" fights.

nothing will top the malice at the palace. i was watching that game live, on the shitty little TV we had in the house i shared senior year of college. unforgettable.

<a href="http://www.youtube.com/watch?v=TnoFf3RnxaY" target="_blank">http://www.youtube.com/watch?v=TnoFf3RnxaY</a>

ya this was just a small scrap, pacers/pistons was tragic, it was like a "sports disaster/attack", ie you can't really forget where you were when you saw it or heard about it etc.

i was working at a gas station in college, night shift. had the radio on, espn radio or something.. then they went on about it. couldn't believe it. the reporting on it was "so dark and grim". got home, watched the recap on tv, couldn't believe it.

i've been editing this block (#2), like i did the other one (#1). I put the links in my signature.

this has really turned out pretty nuts..

block goals:
- 1km PR: < 2:53
- mile: 4:5X
- 1.5 mi @ 5:1X
- 400m @ <= 64s
- race mile split: 5:0x

^^

I might try to close out that race mile 5:0X on Saturday. Found a race nearby, might just go for a 4:5X first mile. 1.5 @ 5:1X is the only thing that's "not exciting me" need to figure that one out, or just suck it up.

400m I could potentially try to hit tuesday.

jajaja.



next block going to be a bit harder, need to extend out that 4:5X for more than a mile.. 1.25 on the radar once this block is done.

loving this block goal oriented training, making things much more fun. lots of short term goals to try and relentlessly tackle. block doesn't end, until you get it done.

Going to edit this post during the block:

Maybe run it until early Nov.

---

block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/10/06 to ?

block goals:
- 1km PR: < 2:53
- mile: 4:5X
- 1.5 mi @ 5:1X
- 400m @ <= 64s
- race mile split: 5:0x


fastest efforts:
- top/speed: 17.0 (PM), 17.9 (PM), 16.1 (PM)
- 200m: 30.0 (PM), 29.95 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (PM)
- 1km: 3:14 (race, AM), 3:17 (AM) / 3:06 (PM), 3:11 (PM), 3:06 (race, AM), 2:57 (grass, AM, ), 2:49 (PM), 3:03 (mile, AM), 3:05 (mile, PM), 2:57 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (AM, grass ), 4:56 (PM, grass ), 4:57 (grass, PM), 4:58 (grass, PM)

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi)
- mile: 5:21, 5:17
- 1km/mi differential: +7, +11
 
2018/10/07:
- AM: (road): 5k race: wreckage, but: 1km @ 03:14 (5:12 min/mi), 1 mi @ 5:21, 3k @ 10:28 (5:37 min/mi)
- PM: light light @ 2 hours (~12 mi)

2018/10/10:
- AM: (road): ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17
- PM: (track): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}

2018/10/11:
- AM: (road): ~370m @ 1:05 (4:35 min/mi)
- PM: (road): ~1142m @ 3:40.2 (5:09 min/mi), 1km split=3:11 (5:08 min/mi)

2018/10/13:
- AM: (road, race): 1km @ 3:06 (5:00 min/mi), inside of 1 mi @ 5:17
- PM: (grass): {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}

2018/10/15:
- AM: (grass): 1km @ 2:57 (4:45 min/mi) , inside of ~1150m @ 3:23 (4:47 min/mi)
- PM: (track): 200m @ 29.95

2018/10/16: (grass):
- PM: (grass): 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- ^800m split: 2:16 (-1s) // 13.17+ mph

2018/10/17:
- AM: (grass): 4:58 mile
- PM: (grass): 4:56 mile
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick)
- second sub5 of the day and fastest grass mile: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile

2018/10/18:
- PM: (grass): ~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi

2018/10/20:
- AM: (race): whatever
- PM: (grass): 4:57 mile

2018/10/21:
- PM: (grass): 4:58 mile

mod speed day.

tmw = rest!

10/21/2018

<= 4:59 mile vs <= 2:59 km:
- 8 (sub5) + 5 (sub3) = 13 of 50, 37 to go!

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

diet:
- ate good. lots of orange juice/bananas. some beet juice. a 1/2 lb burger. more bananas. celebrated with some chocolate almonds (bad idea).



workout: 08:00 PM: mod speed (4:58 mile) + light long run (1.5 hr total) ::: (grass, crazy windy - made the mile much tougher)
- https://www.strava.com/activities/1919971406/overview
- https://www.endomondo.com/users/26420622/workouts/1218468158
- https://connect.garmin.com/modern/activity/3107332385
- mile: 4:58
- 1km split: 3:05 (4:58)

4th <= 4:59 mile of the week. nice.

wind was really rough. before starting it i was like.. how am i going to do this - lol. but got it done.

tmw = rest.





my HR was great through the first half of that mile, then it blew up (if accurate).

2nd half of that mile was def tougher. ended up being brutal towards the end.

getting better at sticking it out tho.



4th sub5 this week! 

thinking about hitting an easy 1k tuesday morning, and a HARD 1k+ on tuesday evening.

damn Jake got beat by Cam Levins, that's insane.

http://results.sportstats.ca/res2018/scotiabank_42.htm

Jake blew up/fell apart though somehow, with the leaders at 35km. then 40+ km he falls off over 2 minutes, crazy.

sucks, but that's racing.

Ingram is such a moron. also, he kinda sucks.

This turned ugly, damn.

Look at how much respect people have for Lebron tho, he just comes in there bearhugs people and they chill.

I like Harden's response.. I mean doesn't look like he wants to fight at all. Nice.

There's a comment on the vid: "Lol Look at mayweather at 1:14".. lmfao, good eye. mayweather enjoying it thoroughly.

<a href="http://www.youtube.com/watch?v=8iA94g0A7lE" target="_blank">http://www.youtube.com/watch?v=8iA94g0A7lE</a>

Levins pocketed $6,000 for placing fourth as the top Canadian men's runner and earned a bonus of $43,000 for the Canadian record — $1,000 for each year Drayton's mark stood.



nice.