Adarq.org

forgot to check my endomondo stats yesterday .. hit another 18:32 5k during my progression. Also a 3k @ 5:41 min/mi pace, nice! 1k was 5:17 min/mi.

second from the front guy has some serious float going on.

their "driver" (Luka Kiptang) can shoot some photos too, he's gotten way better over time. this one is great.

pre-race session day! progression!

fuck I feel beat the fuck up ... HEH!!! A few things it could be:
1. those endorphin racer v2's are very intense, definitely smash my quads more
2. doing lunges after running could be a problem .. both times i've done it recently, i've come back with some tweaks (hamstring and quad insertions).
3. i'm just training too hard.

I think it's mostly #2, with a bit of #1, and least #3.

I think those lunges after running ~10 miles and such, just wrecks me .. even if it's just bodyweight, i think it really "triggers" some breakdown in my legs. I mean, i'd love to overcome that and just be strong enough to handle it... so I probably have to reduce the volume of the actual lunges, which is only 3 x 10 each leg right now..

Also those endorphin racer v2's are really intense. They have 0 "shock absorption" due to whatever they are made out of, which is nuts because they are ~5oz and my NB MRC5000v2's are 3.2 oz, and the NB shoes feel 100000x more protective/cushiony.. so it's just what the sole is made out of or something - plus they are 0 drop (the endorphin's).

anyway, tomorrow is a complete rest day, so, should be flying on saturday .. don't like how my right quad tendon feels tho.

might need to do a small shutdown (3-4 days) after this race, if it persists.



03/08/2018

bw = 144
bw before bed last night = ?
soreness = calves, quads a bit dead
aches/injuries = left medial hamstring tendon, right quad insertion, calves tight, quads achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
hours sleep: 7

wakeup = 04:20 AM

feeling a bit beat up from yesterday's session.

log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, electrolyte water
05:30 AM: workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
07:30 AM: food: rxbar, water
08:30 AM: food: whole foods: bunch of eggs, potatoes, sausage patty, bacon egg and cheese muffin sandwich, water
09:30 AM: food: banana, water
01:30 PM: food: 4 x egg sandwich on multigrain sourdough, sauteed mushrooms, banana, water
04:00 PM: food: rxbar, banana, water
07:00 PM: food: bunch of prunes, cashews, banana, water

workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! \o/
- https://www.strava.com/activities/1442193590

legs feeling a bit beat up today, even during the session. Need a full day of rest tomorrow. Should be flying on Saturday if everything works out as intended.

goal for this 10k is to avg sub6 pace, so 5:5x.

after the 10k, me/Andrea/Cory are meeting up and are going to run another 10k but at moderate effort, probably progression run it a bit (start at 7 and work back down to whatever), as long as we all stick together.

so this is going to be a race + extra moderate miles = workout.





teh 6 mile tempo:



kinda nuts that i hit that 5:21 in the last mile (mile 9 overall) .. i started it a little slow too because Andrea's mile wasn't done .. so that last mile was definitely more of the 5:1X range which is kinda crazy IMHO.

as wrecked as i felt today, i also felt incredibly powerful/fit/fast etc.. so, even tho i was beat up, i was flying.

one thing I noticed is, during our progression, my breathing was mostly controlled/relaxed, i could convo pace easily until about < 6:30.. hah. nuts.

anyway, happy.

runlikeagirl crushed the workout today, and has been kind of out of it recently (lots of traveling etc).



an IG post in honor of international women's day, I just reposted something runlikeagirl wrote:

This photo has nothing to do with #internationalwomensday, but the following text does! With running, I'm literally just trying to run like a girl, I'm not kidding, I say it all of the time. Repost of something from one of the fiercest women I know @tipscadavid: .
I #runlikeagirl and I am proud of it. Happy International Women’s Day to all the amazing women! We are tough. Nothing can stop us when we want to accomplish something. #Irunlikeagirl, try to catch up! 🏃🏼‍♀️💨💪🏼❤
.
#runfast #women #happywomenday #celebrate #love #selflove#determination #determined #power #tough #goal #goals #notstopping#chaseyourdreams #grow #challenge #strava #runningcommunity #marathontraining #marathontraining
.
.
^^ yup. #respect #girlpower💪💪💪💪💪💪💪💪💪
.
Also, #hoodieselfie from the track today. ❤💪🏃🤓 this was after training with @tipscadavid, 3 mi warmup, 6 mi light to mod to hard progression, 1 mi cooldown. Crushed it.💪

also, this was my reply to her initial post:

💪💪💪it's funny you mention "try to catch up", that's what I've been doing since we started doing some hard workouts together, just trying to keep up. You were kicking my butt in pretty much every workout, and now months later, I'm finally starting to be able to hang with you for these longer distances. Your #fierceness is contagious 😎👊💪I feel like I've improved incredibly since I started training with you.. I mean, who else is going to do hard tempo with me after a grueling track session or after 2 hours of long running and bridges, or double up on a 10k race to get 12.4 miles in? Not too many people.. so far only 1 that I know of... hah. So ya, shoutouts to all of the powerful, driven, awesome women out there.. and im just trying to #runlikeagirl. 😎🏃👊💪🤓

seriously tho .. i've made some big progress since training with her.

I follow lots of women athletes, more-so than men it seems, they really motivate me. It's also great seeing how much they respond and care about people who ask them questions/show them support etc, unlike alot of male athletes who ignore pretty much everything. Just seems to be a theme i've come to expect.

peace!!