Adarq.org

track day, but really dead.

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05/08/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = kinda tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7

wakeup = 06:40 AM

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

log:
07:00 AM: food: oatmeal + tons of pink salt + tons of honey, water
08:20 AM: workout:
morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak "sub5 intervals" /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 --- says top speed 19.8 mph but I doubt it
09:30 AM: food: rxbar, water
11:00 AM: food: chocolates, banana, something else I forget,
01:00 PM: nap: 2 hours
03:30 PM: food: chocolates, banana, 6 x eggs, toasted sourdough with irish butter, water
09:00 PM: food: beet juice, prunes, 2 chocolates, some supergreens + water mix, toasted sourdough with blueberry jam on one & raspberry jam on the other
10:30 PM: water



workout: morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak "sub5 intervals" /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 --- says top speed 19.8 mph but I doubt it
- https://www.strava.com/activities/1557799526

really dead today .. decent speed but absolutely dead.

says I hit 19.8 mph on my last interval, doesn't look too "off" but I doubt it. maybe I hit 18.x mph, really doubt I hit 19.8 mph. 19.8 mph would be a *massive* PR.

apparently another local legend, Sean Jefferson

some nice tidbits here

https://scientifictriathlon.com/triathlon-running-sean-jefferson/

some results:

Ronnie Holassie:

https://www.athlinks.com/search/unclaimed/?term=ronnie%20holassie&category=unclaimed

Evan DeHart:

https://www.athlinks.com/athletes/112244639/results
https://www.athlinks.com/search/unclaimed?category=unclaimed&term=evan+dehart

Paul Mwangi:
https://www.athlinks.com/search/unclaimed?category=unclaimed&term=Paul+Mwangi

holy crap. 14:27 5k @ 38. ^^^

https://www.athlinks.com/event/2893/results/Event/27067/Results

14:15 @ 34

3:51 miler!@$!@$!@%

http://www.nerunner.com/2008/07/30/newburyport-high-street-mile-announces-elite-field/




masters 4:05 or something for Mwangi.

Just for clarification: I wouldn't recommend you go out HARD in your first race (in a very long time) hah. That strategy works when you are in "race shape" (lots of racing).

With experience, for tune-ups to racing new distances, going out hard @ goal pace for a while and then shutting it down can be a decent strategy. Turning it into an experiment run. ie, like I did with my half. And like i'll do with a full at some point this year. Then, you go hard as hell the next time you do it, with lessons learned in that experiment run.

how is this "iconic"? i'm confused. It's ok but, i've seen and heard similar already.

<a href="http://www.youtube.com/watch?v=VYOjWnS4cMY" target="_blank">http://www.youtube.com/watch?v=VYOjWnS4cMY</a>

seems like everyone forgot about Shooters - Tory Lanez.

man what happened to SFL running? insane!

I actually won this race a few years ago, with like 18:4X or something? I forget.. That WOULDN'T even get me top 40 in 2000. WTF?

https://www.athlinks.com/event/1712/results/Event/13717/Course/20205/Results



sonja got 23rd that year, which is insane considering she's so damn fast.

GLOBAL WARMING or something wtf?

kinda SFL .. Tampa and such.

think i've posted about Mott before. His gf just won the pittsburg marathon (2:32:38, elite).

one of the fastest guys in all of FL.

https://www.strava.com/activities/1544841867

http://www.tampabay.com/sports/2018/02/21/each-lap-remains-a-lease-on-life-for-distance-runner-jon-mott/

Days before his high school graduation, Jon Mott sneaked off to a dugout in the baseball stadium. There, he stripped down to a pair of track flats, pulled a ski mask over his face, and dashed to the nearby football stadium, where a Vikings intrasquad game was being held before the entire student body.

"I can't believe how well it worked," Jon recalled. "I literally hopped the fence, (ran) clear straight through the middle of a play, and the fans were going crazy."

With football players in pursuit, Jon scaled a fence — naked, mind you — and made it to his buddy's getaway car in an adjacent neighborhood. They got about two blocks before four cop cars surrounded them. Jon was banned from the prom and Northeast's graduation ceremony. His twin brother picked up his diploma.

"After I graduated with my undergrad and I was done running for college, that's when I decided I was healthy," he said. "And I started running as much as my body could handle."

Sydney Devore (Mott's gf): https://www.strava.com/athletes/21507495




looking up the tampa turkey trot, found this guy, used to kill it back in the day:

https://www.athlinks.com/athletes/113897227/results

Been feeling somewhat down for the last couple weeks and not being able to run has been a contributing factor for sure. Feeling a lot better after last couple of days and have managed to change my mindset, for now at least, in a positive way.

Saw physio today, discussed whether a scan would be useful and he thinks not. Took recordings of me running short distances (mild pain gone shortly after from this) and that made fairly clear the issue. Left leg moves great, straight forward, sturdy landing, but right leg is just super floppy and lands terribly. He thinks the way to fix that is strengthening, esp glutes. Seems reasonable to me. Right leg seemed to be moving more "correctly" the faster I ran.

Makes me think that just doing regular strides/hill running without any "easy running" for a while might actually be sensible? These things cause minimal pain because they're either low impact or just involve fewer impacts than a proper run, and they seem like the most specific way to improve strength for running. Thoughts? I guess running drills would also be useful?

ya relaxed speed seems to fix lots of issues that we see in slower running. then eventually slower running improves.

like you said the other day too, you can always throw strides into your light runs to get those better movement patterns firing. hit a stride, then try and lock into that "better form" and incorporate into the slower paced running.

as for the floppiness, i think it'll improve. if you just keep focusing on staying healthy and keep getting the miles in (mix of speed & light), it should improve. but ya, speed will teach it better how not to be floppy.

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 

hah epic.



i didn't mention it in my journal the other day but, i also did a nice jump hah. after the tgi5k, nice little run-up into a single leg jumped onto probably some ~24" concrete structure (to get onto a bridge) and just floated up there mad ez, very bouncy, felt good.

peace!