Adarq.org

long run workout. one of my favorite sessions ever. was pretty insane & the weather was nuts (raining/pouring occasionally/windy). had like 3 workouts in it: bridges, fatigued tempo, long run mileage/total time on feet.

 



02/03/2018

bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..)
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes

lots of protein today .. trying to make sure my legs recover fast.





workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781

tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.

Andrea hit 6.04 on her third mile...... absolute beastmode. \o/

By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.

epic session.





I pushed it on a few of those bridge reps too.

 

btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding

poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.

rest/bw workout



^^

go hard or suffer the rest of your life.



02/02/2018

bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water



workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10


those small amount of lunges made me sore.......... wtf. lmao. sosad.

nice chelimo interview

<a href="http://www.youtube.com/watch?v=AtNNo25poTE" target="_blank">http://www.youtube.com/watch?v=AtNNo25poTE</a>

- run 7.01 km in 32:04
4:34 pace. hit 5k in 22:34 and then slowed down slightly before kicking pretty hard for the last ~200m.

- stretch

ok

nice!!

 

Also, we have this workout scheduled on Tuesday, it's taken from Coach Hudson's black book redux .. it's a Half Marathon Spec workout, basically race simulation without running the full 13.1:

5 x (3k @ half marathon pace, 1k float @ half marathon pace + 20-40s)

so we'll be trying to do:

5 x (3k @ 6:20, 1k float @ 7:00) = 20k

The guy who organizes those track workouts said he'll post it, in case anyone else wants to do it... but I don't think he wants to do it, said it's "extremely tough" .. which is kind of why we're doing it...... lmfao.



that workout is going to be nuts.. but, running is nuts and you have to be nuts to win.

02/01/2018 ^^

runlikeagirl recap:
- she's basically become a training partner: we have lots of specific workouts scheduled in preparation for this half marathon on 02/18/2018.
- i've never had a training partner who is this enthusiastic & driven, 100% professional level mindset. she's capable of doing some huge things eventually. Reminds me of James McOwen (who I trained) next level "lock in" mentality, brings it, no fear. (EDIT: forgot about Eddie .. he was really solid to train with, but he couldn't train outside of our workouts, so not on that level).
- she's a half & full marathoner, but i've convinced her to do more 5k's and even the mile races in December
- I think come December, she'll be competitive for the top 2 spots in any mile race around here, and these are very competitive races, male or female. And she'll be able to do that while being in marathon shape.....................................
- I think she could be a low 5's miler by December, and sub 18 5k'r by mid 2018.
- IMHO she's already a 5:29 miler, just doesn't know how to pace it properly yet .. this was her first ever hard mile & she hit 5:39 with a hard opening 400m @ 5:1x pace...

Her numbers for this workout:
- mile: 5:39.x
- 800m: 2:39.x
- 400m: 1:16.x (gps said 0.26 mi @ 4:57 pace)
- 200m: 36.x

That's impressive af.

It was interesting seeing her have even more speed today, without doing anything different -> simply due to the mental aspect. Since the focus was on hard efforts with full recovery, you could see she was experiencing what I experience, the brain gives you more speed/power at the same effort level you would be in an interval workout.

Our warmup strides were effortless & relaxed af, low 5's to sub 5's.. so I knew I was going to have a good session & was like holy sh*t she's going to have an insane session.

It is also interesting to see how, when I first did a track workout with her, she mentioned to me that she has no speed etc.. and I lol'd like wtf? Explained to her that she did etc. Anyway, after several sessions and this one, you can see already she's re-thunk that concept and now believes she has some serious horsepower & understands how it will help her in the half & full marathon. Interesting to see that mental switch. I've met lots of people who say they have no speed, and it's simply their mindset and how they train, nothing more. Everyone has speed, just need to actually believe it and tap into it - because it's already there to save us in life or death situations.

It kind of feels like i'm coaching again .. which actually feels good, but not strictly coaching because we are also training simultaneously.. which I enjoy more than just coaching I'm not trying to coach her, I hate taking on that responsibility/stress/commitment. She does seem to respect my opinion/knowledge/experience alot tho & said i'm a "great coach!" today after the workout. So she's taken my input on several training related things, but i've also taken input from her as well, so it's not like it's one way, not at all. cool stuff.



runlikeagirl recaps are pretty cool IMHO. interesting addition to my training journal.

31-01-18

Morning BW: N/A

Workout

Run w/ GF -- 2.93mi in 34:06 [11:38 pace]

Notes

Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more. 

that's awesome.

if she gets consistent with it, eventually bring her to the track. track workouts with your gf will be athletically-romantic af.