Adarq.org

Quote from: Joe on March 27, 2018, 05:17:17 am

27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

I was absolutely fine after my first half - did a solid track session 2 days after - but I wasn't capable of pushing it "properly hard". For that reason, I think you'll be fine.

I think it's hard to push it properly if you haven't ever done one. So, simply based on no half marathon experience, I don't think you'll be able to destroy yourself in that race. I learned *alot* during my first half. I tried to address much of what I learned in that race, to my training etc, and towards my mental preparation for my recent half. So I was able to really push the pace considerably harder & more consistent for much longer, based on what I learned & how that helped me prepare.

so ya, if you get in "recovery fuel" very soon after the race, eat good, rest up, hydrate well, maybe some light walking and/or super light + short recovery runs. I think you'll probably be fine for that 5k.

after your second half you'll probably be wrecked. hah.

peace!!

Sick, this makes sense! I'll probably be doing some Edinburgh tourism around the race so there'll be a decent amount of walking to keep blood flowing. And definitely a lot of good eating.

Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.


First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview

Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307

And here for like a bit more:
https://www.strava.com/activities/1357335017/overview

Under a minute away from qualifying! What a badass approach

27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

Workouts to include going forward:

Tempo w/ volume from 4-6 miles (~6:35-40 pace)

Fartleks -- building from like 15 x (1min@HM - 1min easy) up to like 30? [target HM pace = 6:50)

Some faster repeats from 400m-1k @ estimated 3k pace I guess.

alright, gonna be in the states and UK in may/june and there are a few potential races. will enter at least one of these, hopefully two.

13 may
hope for henry mother's day 5k: https://secure.qgiv.com/event/hopeforhenry5k/
- this is the day after my brother's memorial service and three days after i land in the states, so conditions will not be ideal. but shit, desperate times. need to check with fam about whether they're okay with me entering. i imagine they will be, i'd be home by 9:30 or 10 am, likely before my other brother wakes up.

26 may
lee valley velopark 5k: http://www.runthrough.co.uk/?event=lee-valley-velopark-may-2018&event_date=2018-05-26

30 may
chase the sun wimbledon common 5k: http://www.runthrough.co.uk/?event=chase-the-sun-wimbledon-may-2018&event_date=2018-05-30

joe, you wanna race in either of the london ones?

I'm racing a half marathon on the 27th in Edinburgh, lol, but I'll think seriously about signing up for the on the 30th.

25-03-18

Workout

Run -- 6.25mi in 53:18

Notes

Decent easy run. Legs definitely tired from Friday still, but still able to run a decent pace, nicenice.

Need to have a better plaster strategy for next run, from mile 4 my blisters were not happy, ouch.

Upper body not so sore, am getting adapted to the lifting routine again.

Should start running 5-6 times a week going forward.

Sleep has been highly meh again recently. Even on weekends when i get sn opportunity to lie in i wake up ~8. Today i was really excited because I'd managed to sleep past 9, but it was just daylight savings bamboozling me

nice PR. sub-20 will be my goal when i run my first 5k too. honestly what i need to learn to apply from this board is proper long term program structure and thorough competition planning.

those huge warmup and cooldowns are an interesting choice. do you feel they helped? i cant imagine running an extra 4.5 miles at 10 min mile pace after a brutally exhausting 5k

Wamup was basically just me running to the startline, so I didn't have many other options other than walking more of it, I guess. ~20 minute warmup jog with strides seems pretty standard for pre-race warmup, though. Threw in some dynamic stretching between arriving at the venue and waiting for the race to start, as well. Then lots of walking around to settle nerves. But yeah, at this point I probably feel better after 2mi than I do before.

The 4.5 mi after the race was meant as much as an extra workout as it was a cooldown; I waited about 5-10 mins after the race to start it. The first 2 miles sucked, actually, but after that my legs started to feel a lot better and the last 2.5 miles of that run felt good, so I guess it did work from a cooldown perspective, though.

The idea, really, though, was to get some extra miles in in a very fatigued state. I figure you can somewhat simulate the effects of a long run, that way. I mean I had ~90 mins total of running, half of which was post-race, so there's got to be some long run style gains there, in addition to the pace/speed work from the race itself.

checking some of the flyby's from your 5k:

a guy who ran 17:18:

"REVEALED: what not to eat the night before a 5k..... 19 chicken wings and about 8 pints 😵 file that one in the bin 😏"

lol.

https://www.strava.com/activities/1467276654

Jeez, that's nuts. I don't think the wings would be much of an issue, but that's almost as much alcohol as I've had this year in one night, haha. Don't think I've ever had that much in a sitting.

Quote from: Joe on March 04, 2018, 11:30:20 am

Quote from: Joe on January 26, 2018, 10:13:39 am

Quote from: Joe on January 20, 2018, 02:32:17 pm

Harbour Club Serpentine Last Friday of the Month 5k -> 26th Jan, i.e. next Friday.

If I like it + the organisation, etc., I might try to run it monthly rather than doing Parkruns, since this is more convenient and on a nicer course.

I think that's it for now. Need to build up more fitness before I'll feel like I'm actually racing at 10k or longer.

Unofficial 5k time of 20:46.6. Race recap here: http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860

Official results: https://www.serpentine.org.uk/rdb/showrace.php?race=12450

Official time is 20:40, sick.

Just signed up for the next iteration of this race on 23/03. Will be aiming for sub 20:00.

oooh nice!!!

adarq.org racing weekend:

- 2018/03/23: joe/5k
- 2018/03/24: adarqui/half

anyone else racing on the 23rd/24th?

Part one of this weekend went well! Watch said I hit 19:13 for the race today!!!