Adarq.org

misc kenya results! pretty cool.

http://www.athleticskenya.or.ke/statistics/results/


example:
- 10k XC: http://www.athleticskenya.or.ke/wp-content/uploads/2018/02/National-Cross-Country-Championships-Results-2018.pdf
- track (dirt): http://www.athleticskenya.or.ke/wp-content/uploads/2018/06/AK-NATIONAL-CHAMPIONSHIPS-RESULTS-2018.pdf
- eldoret marathon: http://www.athleticskenya.or.ke/wp-content/uploads/2018/04/ELDORET-CITY-MARATHON-RESULTS-2018.pdf

For those track results.. starts getting nutty at 1500m. That 1500m finals would be better than every one of our racers in our 1500m championships this year IIRC. And they are at elevation, on dirt, etc.

Nutty times for that marathon too.. again, elevation, hills, dirt, etc.. and still 15 guys under 2:18.

light day.

didn't do my evening run because it was pouring bad.

---

07/06/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:15 AM: food: some oranges, water
09:30 AM: workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130
11:30 AM: food: anthony's: sprite, 8 x chicken wings, foccacia bread
02:00 PM: food: peanut butter banana bites, water
03:00 PM: food: some sourdough bread, water
07:30 PM: food: 6 x eggs, 2 x toasted sourdough + irish butter, beet juice, tons of water
10:00 PM: food: tart cherry juice, water
10:30 PM: leg drain: 30 minutes

workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130
- https://www.strava.com/activities/1686760108

these blisters on my big toes are nuts. going on nearly a week now. EH!!!



13:XX's son, solid.

showed up on my yt feed. CLE fans were such shit to him.

most MIA fans I know seem to hate on him as well, because he left.

he left MIA idgaf, balled out while he was here. can't wait to see him in LA tbh... exciting

<a href="http://www.youtube.com/watch?v=m6nKRk9SEy8" target="_blank">http://www.youtube.com/watch?v=m6nKRk9SEy8</a>

both teams are so exhausted. damn.

penalties!

CRO's keeper is a monster.

omfg. this is BAD.

croatia's goalie just fucked his hamstring.

can't sub him.... and he looks like he really pulled it bad.

wow this is crazy.

I scrolled back through your log from april to nov 2015 because those were the dates in between your 2 5ks where u hit 22:51 in april and 20:06 in nov my times in races are usually between those or my last one was a little bit slower than april one.  So i was trying to see what you did to improve in that time.  Most of what i could see were just consistent 3.5 or 7 mile runs. or an occasional 1.5 or 2 hour run.  and lots of tennis playing

hah cool.

ya I was annoyed with that 22:51 so I started training alot harder, I remember.

after that 20:06, I think 4-5 months later I hit 19:3X at Butterfly Run 5k? That's where the kid I lost to by 13s on Saturday, beat me by over 3 minutes that day. jaja.

He ran in XC flats, similar to what I wear.. that's why I remember him so well. Because I rarely see that.

before the nov 2015 5k you mentioned that your pace in the 3.5 mile runs were sub20 pace so you were hoping to beat 20 mins. how did you know this if you werent timing? or did you have a timer/watch and just didnt post times?

i was a noob.

I didn't like running with my phone (still don't), or a stop watch etc.. so i'd look at the clock before I left the house, leave quickly, run, come back quickly, and subtract some time for that and perhaps crossing roads with traffic etc.. i probably subtracted too much time on some runs :d I was pretty close though, in terms of race results. I most likely wasn't running anywhere near as fast as I thought I was though, during training. I ran with my phone occasionally IIRC, to time myself in some other spots/areas where i'd mapped out on mapmyrun, stuff like that. Very inaccurate.

getting a watch was great.. humbled me up real quick. Actually set my best 10k shortly after getting it, which stood for over a year.. hah. I think that was in December or January, so a month or two after getting the watch.

watch also wrecked me mentally initially.. seeing my paces etc, looking at it non stop, made me run pretty "tight" and stressed. Took me a while before I could run comfortably with it. I basically just put it on clock mode etc, and didn't look at my paces. I still do that alot.. Now I often just look at HR, clock, etc, no pace. I also do that in races: just start out fast w/ whoever, don't look at it until i'm out of top3 or fading etc, then use it to help dial in on a respectable pace to finish the race. When i'm out in front controlling it, I look at it more because it's almost like i'm racing the watch.

IMHO, watch is the way to go tho.. phone is too cumbersome.

pc!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142940/#msg142940
- mileage in a month: 374.75