Adarq.org

this is really nuts.. 4:43.2 mile, juggling.

https://nypost.com/2018/05/10/student-breaks-joggling-world-record/

considering buying a training pack from mcmillan running (https://www.mcmillanrunning.com/) to follow when i get back from the trip. been reading a few articles on his site and he seems to have his head screwed on straight, and i've really enjoyed following the program i've been on. it's nice to be unthinking in training, especially when green.

specifically, i'd be looking at some combination of the following:

• base (8 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=11339&distance=&timesec=&goaldistance=&goaltimesec=
• hills (6 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14419&distance=&timesec=&goaldistance=&goaltimesec=
• stamina (6 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14425&distance=&timesec=&goaldistance=&goaltimesec=
• 5k race (12 weeks): http://www.finalsurge.com/TrainingPlans/McMillanPlanDetails?product=14539&distance=&timesec=&goaldistance=&goaltimesec=

the whole thing would take me to 22 weeks, and the way he structures the training weeks there is more programmed cross (i.e. strength) training than i've been doing, which would be good. that would take me to november, when i'll head to south africa and namibia for a couple of weeks to meet my gf's mom and sister. there don't seem to be any 5k's in pretoria or windhoek.

an alternate option is finding a 5k closer to home and closer in time. i'd have to build it into a short vacation trip, say to oman or something, but that might be doable. it'd be hot as shit though.

or maybe i'll just step back from running and spend the hot months focusing more on strength and power for a little while.

who knows, right now gotta focus on the trip and the races upcoming.

i dont like the step back from running option! i mean, if you want to shift focus, cool, but keep running! it'll keep slowly preparing you and you'll probably love racing. See how you feel about running after this month with those two races. IMHO, you'll probably be even more excited about improving running after you do those races. Who knows though.. but racing is addicting. Even without a race on the schedule, if you've got racing on your mind, makes training so much easier to adhere to, and gives it more purpose (IMHO).

For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.

damn he's actually adjusting all of the paces? didn't realize that. or maybe I misread.

pretty cool though. Always loved the calculators on that site plans look pretty nice.

love his calc, just put in my current numbers (approx 17:30 5k well rested) and goal 16:30 5k:



looks pretty dead on. good stuff hah. the 200/400 goal times show I have to keep hitting my speed harder, nowhere near 27/58 right now. Hit 30.3 after like 1.5 hours the other day, fatigued af, but still nowhere near 27 fresh.

light day.

Friday=rest.
Saturday=5k race.
Sunday=5k race + long run.
Monday=rest.

---

05/10/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8

wakeup = 06:30 AM

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

log:
06:40 AM: food: rxbar, water
07:20 AM: workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
08:50 AM: food: GU, water
09:00 AM: workout: bw
09:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
12:00 PM: food: banana, water
02:00 PM: food: peanut butter bar, water
05:00 PM: food: peanut butter bar, water
07:00 PM: food: protein bar, water
09:00 PM: food: kale + spinach salad w/ dressing, goat cheese, salted almonds, baby tomatoes, avocado, water
10:30 PM: light stretch

workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
- https://www.strava.com/activities/1562127996

felt way better today than yesterday. nice.

139 lb after run. drenched. eheheh.







workout: bw
- good!

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 12




absolutely loving these harder hill runs.. going to do 3 of them next week, i think!

the guy who runs "Split Second Timing" posted several old results photos, here's one:



That Matt Novack dude could fly! Went to my high school.

http://articles.sun-sentinel.com/1988-02-24/news/8801120127_1_family-tradition-mile-runner



small world.. I raced with him @ the Mariner's March 5k a few weeks ago!! He ran 20:19 @ 48 years old, 5th OA.

https://www.athlinks.com/event/130288/results/Event/731488/Course/1210048/Entry/336740278

full unclaimed history:

https://www.athlinks.com/search/unclaimed/?term=matt%20novack

his prime was in the 80's/90's .. and athlinks rarely goes back that far. wish it did..

Not the best play from Simmons IMHO .. just chucks it up. i'd rather see him hit JJ on the run or something like that. Also, someone should have inbounded it instead, give Simmons a chance to get it at the end.

CLE VS BOS!!!!!!!!!!!!!!

great game. 111-109 BOS. PHI ball, 19s left.

Came across this again today. The shot, the block and the D by K Love on Curry. So good.

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

I remember that like it was yesterday. just so incredible. remember watching it with my mom/dad. we were all on the "edge of our seats". <3

also I remember on here.... incredible post floods from everyone in that finals. Everyone going nuts. What a great time.

THE BLOCK.