Adarq.org

Silly question but how can you keep such a slow pace? Is it natural or you worked on that?

nah not a silly question. I worked on it. Our "ego" kicks in, hard for us to go that slow. So it's more about discipline, relaxation, and "form" (keeping great posture, very light relaxed stride, relaxed arms/shoulders etc). It provides a great aerobic effect, even at such slow paces, so it allows you to focus on lots of things without taxing yourself much.

but ya the better you get at staying relaxed, the easier it is. i'm like a relaxed noodle out there when i'm going this slow, barely making any noise. I can run up on someone and they'll have no idea, I often call this "ninja pace"

I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.

yea, it is a great feeling. I liken it to a car in "neutral". Take the foot off of the gas, no gas whatsoever, no breaks, just relax & coast.

I've found it to be very effective at making me faster: helps me get more miles in / spend more time running, run more often, not tax myself, recover, focus on posture/form, focus on my mental game (easy to want to stop when you can think so clearly at such a slow pace, and know you have so long to go), develops the aerobic system, still provides a strength stimulus, allows me to bounce off of forefoot easier (when i'm feeling good, these runs can be 100% forefoot, just happens naturally), allows me to get more time in - in the heat/humidity, really "primes me" for speed days - when you run very relaxed/light you feel like you are about to launch on speed days.

stuff like that.

I plan on building it up to 3+ hour runs in the not-so-distant future. I'd like to get to 5 hours comfortably (occasionally) before 2018 is up... Yuki (japan marathoner) style.

But the race was much deeper than Shitara. A slew of Japanese men turned in career performances. Japan put six runners in the top ten in the men’s race, and had nine runners who ran faster than 2:10. Yes, nine. After a quick perusal of the fastest-ever marathon times, I found that only 17 American men in history have ever gone sub 2:10. On a record-eligible course (i.e. not Boston) that number shrinks to 11.

https://www.outsideonline.com/2284811/why-are-japanese-marathoners-so-good

nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

luv Mo

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

Spence vs Ocampo, everyone knew how it would turn out and that's how it did turn out. Calls himself the body snatcher lol.

<a href="http://www.youtube.com/watch?v=lK4vPQeBmn8" target="_blank">http://www.youtube.com/watch?v=lK4vPQeBmn8</a>

dat low blow tho. even without it, was inevitable.

<a href="http://www.youtube.com/watch?v=hJ4MPZ51jL8" target="_blank">http://www.youtube.com/watch?v=hJ4MPZ51jL8</a>

King Ches

this is such a great series. great videos. really shows a ton of the workout. They show his full 2 x 1 mile at the end.. 4:29,

I love (jk) how he doesn't acknowledge the other runner coming at him, at like 4:25.. sigh. :/

<a href="http://www.youtube.com/watch?v=5booU95ukas" target="_blank">http://www.youtube.com/watch?v=5booU95ukas</a>



nice easy run footage. 6:31 for 60 minutes, easy. lol.

<a href="http://www.youtube.com/watch?v=V5ZLQDaYwMI" target="_blank">http://www.youtube.com/watch?v=V5ZLQDaYwMI</a>



long run, progression:

<a href="http://www.youtube.com/watch?v=d1XeYaSxcdk" target="_blank">http://www.youtube.com/watch?v=d1XeYaSxcdk</a>



easy run, old footage of racing/his come up:

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



track workout:

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

rest day #2!

leg alot better. probably could have run, but didn't. playing it safe. will probably do a light run tmw morning.

---

06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:30 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:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work

they just posted this one. kewl.