Adarq.org

rest day!

---

10/03/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely, hips barely at times, adductors barely at times, calves tight at times, right stomach/abdomen feels odd at times (also got heartburn today, so could be GI related)
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 8
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
10:00 AM: workout: bw
10:30 AM: food: broccoli/cabbage/carrot stir fry, chicken tenders, 3 x banana, lots of water
02:30 PM: food: 2 x rxbar, water
03:30 PM: food: rebbl golden milk, 2 x pistachios, water
07:00 PM: water
08:55 PM: workout: very light recovery (grass): ~24 min
09:45 PM: food: 5 x banana, coconut heart chunks, some bread/butter, beet juice, rxbar, water
10:45 PM: food: rxbar, orange juice, water



10:00 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



08:55 PM: workout: very light recovery (grass): ~24 min
- https://www.strava.com/activities/1882776418

Berlin 2018

<a href="http://www.youtube.com/watch?v=t6IKq4cpo6k" target="_blank">http://www.youtube.com/watch?v=t6IKq4cpo6k</a>

lmao @ 33:55s, dude freaks out at the starter pistol firing.

fast.

4 x 4:3X mile w/ 90sec rest, on grass.

<a href="http://www.youtube.com/watch?v=6GB74Ra7koc" target="_blank">http://www.youtube.com/watch?v=6GB74Ra7koc</a>

mental callusing, i like that.

from the Little Black Book by Coach Hudson:



 

^^^no doubt. the mental aspect of it is really key, easy to see that in retrospect as it was with the races. how does my brain handle discomfort? how can i help it handle discomfort better?

had a persistent headache yesterday starting in early afternoon that is still with me this morning. didn't run as a consequence. hoping it'll dissipate over the course of the day today.

right that's the thing. you can be in the "same exact physical shape" and run/race considerably faster/slower due to the mental aspect of it. sometimes you have the "fight" in you, to grind it out and go right at the pain, sometimes you don't. it's good to test the fight somewhat often (once every 2 weeks at minimum?). So just like what you did, hitting a hard ~2 mile at 5k pace or a little faster, hitting a mile at much faster than 5k pace, pre-fatiguing a bit then hitting a hard mile etc. So, avoiding the actual race distance but, testing yourself at subsets of that distance. It's not something one has to do all the time but, sometimes when you feel good (or bad and just want to push it while feeling bad), it's good to dial in on something that's going to "really hurt" towards the end and just get after it.

There's lots of "callusing" analogies with running. That's definitely what it feels like to me. Sometimes you just want to avoid stuff that builds up the callus, then you realize you've wasted lots of time (definitely applies to me), because the stuff that "causes" the callus can be pretty scary. I'm scared before all of my hard 800m-1 mile efforts etc. I have to really get my mind right before I can even take the first stride, like tonight etc - my warmup was crazy slow, but that's because I was just trying to clear my mind and focus on 1 task, knowing it would be painful at some point. Every speed session I do, is like that. lmao. No matter what it is, kicking it off feels like "fear". Then you just "go" and boom. I'll actually comment in my journal about something that's been helping me the last few weeks.

pc!

haven't bumped this thread in a while..

first ever sub3 1km without watch feedback. I also haven't hit a sub5 mile without a watch either, so that'll be PR worthy at some point.

but sub3 k's mean more to me than sub5 miles. To put it in proper perspective, as of tonight - this year i've done:

4 x mile @ sub5
2 x 1km @ sub3

sub3 1km's are harder for me than sub5 miles, because sub3 1k is <= 4:49 min/mi pace.

so tonight, without watch feedback, I maintained 12.55 mph.. that has me pretty excited.

when I can do that at 13mph... skrrrt.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144532/#msg144532
- no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 800m was 2:22 (4:44mm?), last 200 was 36 (4:48mm?)

pc!

speed day!

My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.

I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.

---

10/02/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water



09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)







07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200

For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.

probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.

we'll see.