Adarq.org

NB indoor championships today @ 5 PM ET on NBC Sports:

http://www.nbindoorgrandprix.com/events-results/

epic shot

Cheserek seeing his 3:49.44

long run workout day!!

still have a slight cold.

cool shots (IMHO) during cooldown:





02/10/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8!!

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:00 AM: food: oatmeal + tons of honey + pink sea salt, salted caramel GU (40 mg caffeine) - woke me up a bit
06:15 AM: workout: watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.
08:30 AM: food: rxbar, water
09:30 AM: food: protein + almond milk, banana, peach green tea, water
02:00 PM: food: whole foods: tons of orange chicken, mac & cheese, jalapeno chips, black tea
02:40 PM: food: 2 peanutbutter cups from WF
05:00 PM: medicine
05:00 PM: food: 2 x banana, sourdough rye
08:00 PM: medicine
08:20 PM: food: almond milk, banana
08:30 PM: leg drain: 30 minutes

workout: watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.

unrecoverable error on my watch, need to reformat it! lame! last workout listed is "wednesday".

basically the same splits as Andrea except for miles 6 and 8, so that's the data I used for my numbers (and I recall them being that as well).

drank a small gatorade after the first 3 miles .. wrecked my stomach. battled cramps for 2 miles then just gave in for the third. drank water after that and it fixed it.

first 3 miles felt so good/effortless. Need to keep building this aerobic engine.

this was the last hard session before my (first) half marathon next sunday.. so now it's basically deload time.

also lost 7 lb. of water according to the scale, and that's with hydration during/post (before re-weighing) hEHeHEEH.

This week it's:
- Tuesday: w/u, easy ~10+ miles
- Thursday: w/u, 2 miles @ HM pace, and some speed at the end, c/d
- Sunday: A1A half marathon!


^^ watch errors suck

the group I ran with:
- 2:3X-2:5X marathoners
- 4:12 miler, 1:11 half marathoner
- 15:XX-16:XX 5k'rs etc

FAST group. A few of the dominant local runners. pretty cool.

---

runlikeagirl update: she destroyed this workout, which is awesome because she had 2 "bad days" this week (tues/thurs). So this workout is going to give her some serious confidence going into the A1A half marathon. The guy who organized the session (a really serious local runner with some insane stats), said she's going to destroy A1A based on this performance. I agree & I hope so.

IMHO, she's competing for top 3 women in any race she goes in. A1A is historically very fast, even for women. But, she's right there. She's also not too far from the "elite groups" that race down here, in the half & full marathons.

Miami Marathon 2018 elite women standards:
- 2:45+
- #3 elite came in at 2:53:50
- Andrea is 2:57:XX for New York

Miami Half Marathon 2018 elite women standards:
- 1:20+
- #3 elite came in at 1:19:51
- Andrea is 1:24:XX and probably lower now, 1:22:XX in good weather)

She was breathing a bit hard during the first 3 miles .. which (in my head) I was worried about. Because I was breathing fine, felt very easy to me. So was hoping she wouldn't bail out/have a bad day again. Plus she only got 4 hours sleep.

Her splits for the 3,3,2:
6:17, 6:15, 6:16
6:19, 6:17, 6:17
6:19, 6:13

beast mode.

We both had a small gatorade after the first 3 miles, and it affected both of us, me more so. But the lesson is, just water. Her stomach felt messed up from it and mine went into full cramp mode.

good2know.

edit: also, she doesn't sweat.. wtf? everyone was drenched, and she was barely sweating....... wtf??????? I asked her and she said, "ya i don't sweat"... wtf?!?!

this "notafraid2fail" photographer is pretty good too ..



also, some great shots on here: "girlsgottarun"

wow

https://www.flotrack.org/video/6104404-mens-mile-invitational-heat-1-edward-cheserek-34944-2-all-time

Edward Cheserek of Skechers becomes the second-fastest indoor miler in world history and just the fourth man to break 3:50 with his 3:49.44 at the BU David Hemery Valentine Invitational. Hicham El Guerrouj's world record of 3:48.45 is now in sight for the former Oregon Duck!

I have a big group session scheduled tomorrow .. but if i'm more sick, I won't go. Really hoping I wake up better than I felt today.

planned session is:

3 mile warmup
wait around for ~20 minutes (pre-race simulation)
3 x 3 mi @ ~6:20 (half marathon pace) with 0.5 mi jog recovery
transition into N (several) miles @ ~6:50+ or so (marathon+ pace)

sounds so damn fun .. and it's the last hard workout I have planned before the A1A half marathon on Feb 18 (I think? next Sunday).

so, really hoping I can give that a shot.

Also, I posted a dunk clip from long ago and didn't reveal whether or not it was old/new, lol ... I look *the same* as I do now, i think:



 

cleveland DEFINITELY improved.....
 c
lance jr is a beast in terms of paint and effort..... rodney hood is a legit jump shooter and sf..... clarkson is a instant scorer/athletic.... hill is legit pg when motivated and has okay 3pt shot......



very smart to get rid of isaiah thomas, he's a liability for sure and they finally saw that.... a ball dominant pg that isn't too explosive now and gets owned on defense lol

you been saying thatt about isaiah since day1 (on CLE) .. Lebron finally listened to you, since we know he reads this forum.