Adarq.org

NOP/GSW!!! too bad i'm going to sleep soon. interested in how this game 1 plays out.

finally got into the news paper!!!!

haha it's dope.

i'll post photos of the article on IG tmw!!

https://keysnews.com/article/story/wilburn-denies-burgess-stackhouse-top-female/

WOW.

OKC done? damn!!!!!!!!!!!!!!!!

04/27/2018

5k tomorrow.

body feels a bit beat up.

quads sore, calves a bit sore. right hip flexor/adductor somewhat tight. right big toe bothering me slightly. lame. should be a little better tomorrow. stretched (light) a little to try and loosen things up, didn't help any.

ate real good etc. Found a 24/hour breakfast place right near by. Could have gotten oatmeal there before my mile race, fml. Going to go there early tomorrow and get some oatmeal, load it up with honey/salt etc, then head over. The race is only 0.2 mi away. nice.

might try and find a place to rent a board for standing paddle boarding .. kinda want to do some of that. dno where tho.



hr stuff:

heart rate was up all day, according to watch and manual. went into the pool tonight, just tried to zone out/relax, stayed perfectly still. got it down to the 40's. after the pool, went down to the 30's. cool.

not sure if I ever posted this .. but, Sonja Friend-Uhl has the AR for oldest female sub5 miler.

http://www.usatf.org/News/Sonja-Friend-Uhl-s-record-mile-earns-her-USATF-Ath.aspx

ah right, forgotten you'd already gone sub-5.

ah.. hah!

have already said this in my journal but once i'm through with the races on my trip i think i'm going to spend more time doing hard lactate threshold and speed stuff. keep the easy days easy but make the hard days harder. i'm pretty weak mentally by my own estimation and part of that is just not, as you say, ingraining the feeling of being uncomfortable and pushing the pace for extended periods.

doing those kinds of workouts is scary mentally. so, nice. that's going to help you alot. you've built up slowly to the point where now it's the time to start dabbling with that more often. obviously it's great given all of the physiological benefits it brings, but mentally it slowly sharpens you up.

the guy who got 1st OA yesterday .. so much for even pacing. holy shit @ this run.. IMHO, mindblowing. He was like 3:4X pace to start.. how did he recover? wtf?

400m: 60s
800m: 2:13
1k: 2:51
mile: 4:40

https://www.strava.com/activities/1534552785

insanity.

 


Like I said earlier (I think? or did I say it on FB).. fastest i've ever seen anyone start a mile race, or race period. Looked like he was doing a 100m sprint race.

oh man that 0.97 is painful! only a matter of time until you break 5 mins but damn.

it'd be painful if I had never hit sub5 officially, that's for sure. but not painful now hah. 5:03 was very painful last December in the Boca mile. pissed me off so bad that it gave me that extra boost for 4:58 the next week. It made me hyper aggressive - which is good

i'll be breaking it a ton in training, probably from next month onward. Took me a peaking phase to get into "this form" last December when I went (5:13, 5:03, 4:58). No peaking phase this time and i'm already really close (5:17, 5:06, 5:05, 5:00) over the last few weeks.

This is probably just the transition out of that intense "distance block". I still plan on getting in a ton of distance, BUT i'll be focusing primarily on hard speed when I do my speed sessions. In preparation for that Coral Springs Half Marathon, I did tons of track sessions with that group, where I was hitting 5:3X-6:0X paces etc. That's cool and everything but, it's time to get back to living in the 12-13 mph world.

My main goal this year was to see how many sub5 mile splits I could hit (like 50 to 100 goal) AND hang with the elites @ Flanagan Rockin Rib 10k for 2 miles. The top3 run the whole 10k anywhere from 4:4X to 4:5X per mile). My goal is ~4:5X per mile for 2 miles. I'm fairly far off from that but, perhaps not so much once I start focusing on it. Pretty confident I can go sub10 by November 2018.

I did start out pretty hard in this race too. Probably ended up biting me a bit later on (because I haven't been training going out at 4:2X-4:3X pace).

In training, i'll be doing all kinds of things but one of the most important is just relaxed 4:55 duration holds, working on ingraining it, over and over.

 

Also, I still have time to knock out tons of 4:5X mile splits. Once I start knocking them out once per week, then I can probably turn that into 2x/week etc. But it's imperative that I start knocking them out in May .. Need at least 4-8 of them.

edit: also btw, this is why i've been failing my speed goals this year so far.. because I haven't been editing this/tracking everything. will go back and edit this post & get everything caught up in the coming days:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138227/#msg138227

peace!!