Author Topic: ADARQ's journal  (Read 697770 times)

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adarqui

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Re: ADARQ's journal
« Reply #8145 on: June 16, 2018, 11:03:31 am »
+1
quick post, unexpected 5k AND 2 mile PR. boom.

https://www.strava.com/activities/1641837177

Creek Hoops 5k: 17:33 official / 17:23 watch - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle!

:personal-record: :ibrunning: :personal-record: :ibrunning:

Also, last mile = 5:28!!

Closing in on that sub17 folks.



also found a photo from the taravella athletics 5k.


adarqui

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Re: ADARQ's journal
« Reply #8146 on: June 16, 2018, 07:50:17 pm »
0
solid photo from them, didnt shave either. lul.


adarqui

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Re: ADARQ's journal
« Reply #8147 on: June 17, 2018, 12:31:08 am »
0
very light day.

stomach still a little wrecked from the previous day.



06/15/2018

bw = 142
bw before bed last night = ?
soreness = bottoms of feet slightly
aches/injuries = right calf/gastroc barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 08:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 35
HR high: ?

log:
09:00 AM: rxbar, water
09:30 AM: workout: very light (grass/dirt/rocks): 55min > 10:XX
10:30 AM: workout: bw
10:45 AM: food: 6 x eggs, banana, beet juice, toasted sourdough + irish butter
02:00 PM: food: carrot juice, rxbar, lindor truffles, water
05:00 PM: food: protein bar, water
08:30 PM: workout: extremely light run (mushy grass): ~1 hour @ keep-HR-under-120 BPM ::: I *LOVE* running this slow/relaxed.. <3 ... Also, HR crazy low.
09:45 PM: food: (kinda alot) 4 x very small/thin pizza slices, 2 x toasted sourdough + irish butter, rxbar, beet juice, apple cider vinegar shot, banana, lots of water



workout: very light (grass/dirt/rocks): 55min > 10:XX
- https://www.strava.com/activities/1640044651

didn't want to dip below 10, mission accomplished. same thing tonight.

doing a small (25 people lol) 5k tmw. racing with my dude who is fast so, should be fun.



workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10



workout: extremely light run (mushy grass): ~1 hour @ keep-HR-under-120 BPM ::: I *LOVE* running this slow/relaxed.. <3 ... Also, HR crazy low.
- https://www.strava.com/activities/1640999853

It was alot cooler tonight than usual, because a storm was overhead. Think that helped keep my HR way down. Felt so insanely good. Barely sweat or anything.

Obviously I was going slow but, maybe a good sign for the aerobic engine.



^^ one of my most solid runs ever... even tho it is light, it says alot. very happy about that.

adarqui

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Re: ADARQ's journal
« Reply #8148 on: June 17, 2018, 12:45:57 am »
+1
race day!

felt great today. shitty warmup (because i got there fairly late), but got it done.

?utm_source=ig_embed



?taken-by=andrewdarqui

^^^ 100 miles in 6 days.. ballin.







06/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none, during evening light run: left vmo "cramp" slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: ?

log:
05:55 AM: food: oatmeal + tons of pink salt + tons of blueberry honey, water
06:45 AM: warmup + 3 poops LMFAO
07:00 AM: race: Creek Hoops 5k: 17:33 official :personal-record: / 17:23 watch :personal-record: - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
11:30 AM: workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
01:45 AM: food: strawberry juice, banana, rxbar, tons of water
02:30 PM: food: whole foods: tons of orange chicken, rice, water
03:15 PM: food: jamba juice: beet juice smoothie
05:00 PM: nap: 2.5 hours (died, passed out)
07:30 PM: water
09:10 AM: workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.
10:00 PM: food: 3 x banana, 6 x eggs, 2 x toasted sourdough + irish butter, peanutbutter banana bites, chocolate fudge brownie (small), tons of water
12:00 AM: leg drain: 45 minutes (so painful, toenails/toes = wrecked!)



race: Creek Hoops 5k: 17:33 official :personal-record: / 17:23 watch :personal-record: - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
- https://www.strava.com/activities/1641837177
- https://runsignup.com/Race/Results/61095/
- https://d368g9lw5ileu7.cloudfront.net/races/results_hobu6xxvtn4hewzcvdekaw6n8a5g.txt
-
- 5k official: 17:33 :personal-record:
- 5k watch: 17:23 :personal-record:
- 2 mile: 11:03 :personal-record:
- 12 minute test: 2.16 :personal-record:
- 3k: 10:20 :personal-record:
- 3 mi: 16:48 :personal-record:
- fastest 3rd mile in a 5k: 5:28 :personal-record:

 :ibrunning:

All that high mileage training in the heat/humidity is paying off. 🤓🏃

Unexpected 5k PR and 2-mile PR in like 80F+80%. Really small race but, me and 3 friends (Junior, Cory, & Eddy) showed up to battle it out, All of us finishing top4, really awesome. I managed to get 1st OA with 17.33 official, 17.23 watch.

The thing i'm most happy about is my last mile, 5.28. Fastest last mile of a 5k for me. Previous fastest was like 5.42... so, big PR. Also, ran this race with 81 miles on my legs so far this week. Might end up with 110+ jajaja 🤓🏃💪🤙👽

Weak final kick but whatever.. I made up for it by "kicking" a mile out.. not really kicking but, just going out at a risky mile pace for me, considering the context (weather/who I was battling with/never having done it before etc). But just wanted to try it. Was very happy to see sub5:30 on my watch for that last mile.

Track meet friday!! Need to figure out how to run a 4:3X mile now....... :D Strategy: go out at 4:3X until I die, then keep running. Think I could do that for 1200+weak400 = big PR. dno. we'll see.

Also, finishing the month (June 30) with 2 5k's on one day.. Never did that before. But, there's one @ 7 AM and another @ 6 PM, so why not?








workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
- https://www.strava.com/activities/1642573271

felt great





workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.
- https://www.strava.com/activities/1643255311

ahh i know what i did to my quad.. i guess they were fatigued, stretched my calves/ankles a little while walking dogs, also tenses up my quads a bit at a certain angle, then did that light run.. must have stressed em a bit, left vmo (vastus medialis) spazzed out a bit.

all good. much needed rest tmw.



distance PR:
- 100.4 miles in 6 days, not 7!! :personal-record: :ibrunning:

LBSS

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Re: ADARQ's journal
« Reply #8149 on: June 17, 2018, 02:16:06 am »
+1
i've said it before and i'll say it again: you're gonna end up doing an ultra at some point.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #8150 on: June 17, 2018, 09:11:00 pm »
0
rest day!!!

left vmo tweak from last night def significant. might have to rest monday as well. i imagine i'll be good by tues/wed tho, don't think it's that bad. i've had this before, especially from overdoing heavy high rep squatting etc. similar spot.

track meet on friday tho.. we'll see. so far i'm the only one signed up for the 1600m. :uhhhfacepalm:

also, won't be running through any pain etc. either heals & I run, or i'll just walk light etc. no problem, any extra rest will probably be good for me.. lol.

?taken-by=andrewdarqui



06/17/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo slight strain, right knee barely, left/right ankles on occasion barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:15 AM: rxbar, water
10:30 AM: food: Boca's Grill (excellent): steak/eggs/bacon/arepa, huge oreo milkshake thing, water w/ lime
02:30 PM: nap: 2 hours
05:00 PM: trail mix bar, wheat grass shot, banana, water
06:30 PM: dog walk w/ lots of quad stretching - made left vmo strain feel alot better temporarily
08:00 PM: 6 x eggs, some sourdough, (avocado toast) toasted sourdough + avocado, carrot/mango/banana smoothie from yesterday, vegan fudge brownie, water
09:00 PM: leg drain: 30 minutes



?taken-by=andrewdarqui

I was so pleased with that breakfast.. milkshake was awesome but, the breakfast was even better. very solid spot!

adarqui

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Re: ADARQ's journal
« Reply #8151 on: June 17, 2018, 09:21:53 pm »
0
i've said it before and i'll say it again: you're gonna end up doing an ultra at some point.

dude. check the 2019 section of my upcoming races post.. :D :ibrunning: :ninja:

http://www.adarq.org/progress-journals-experimental-routines/the-upcoming-competitions-thread/msg141481/#msg141481

first ultra i'll do, is most likely that vista view 360, 6 hour race. I know I can top 3 it, pretty sure I can win it. lool.

but ya, ultras would be fun because, I can just trot for a long time at an "ok slow pace", and I seem to be good at that. If I keep slowly building that, i'll be able to just enjoy some ultras and win them. I think. lmao.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8152 on: June 17, 2018, 09:54:29 pm »
+3
^^ also as far as ultra's go.. I def think I have "the gene". I mean, i'm out here putting in 100+ miles a week lately, all by myself, doing all of my miles on small loops.. loop after loop. And somehow it doesn't bother me? I think that's probably the thing that people (like u LBSS) identify with the ultra "potential".. I have this ability to just do something "fun", which becomes mind numbingly monotonous over time: over, and over, and over, and over again. I'd say that's definitely a good trait when it comes to my performance addictions in general, and especially for long (or ultra long) distance running.

When I was running around Palm Beach after that TGi5k, during Sunfest .. Around mile 18 or so, I just cracked up out of nowhere when I realized I wasn't bored. I never get bored. But it just came to me & I laughed hard & said (While running), "damn, I never get bored".. lmao. Then I cranked out 6 more miles before returning for some show. If there wasn't a show I wanted to see, i'd probably have kept running, was having too much fun.

So now sometimes when i'm running I just laugh and say, "I literally have nothing better to do, go longer". lol.



Oh btw quick race recap, from last race. It was pretty fun. I went there to run with my dude Junior (the 2:07 50y/o 800m guy), he wanted to break 17. So, I told him i'd try and stick with him for as long as possible so we could work.

Then, he brought Eddy (a monster over every distance, from 1 mile to 100 miles.. no joke, he won a 50 miler a few weeks ago, has won several 100 & 50 milers, 5k's/10k's etc). Then my friend Cory surprisingly showed up. He went out there just to try and beat me.

Anyway, start goes off. It's us 4, going out pretty slow (5:5X). But I just held back because I was there to work with Junior so, let him run the show. About 0.5 mi in, he cranks it up out of nowhere and we're now going 5:3x-5:4X, so I follow. The other 2 stay behind.

So it's me/Junior for 2 miles. Every time he punched it, i'd match. When he slowed down, i'd slow down etc. Just sticking with him, following his lead.

Mile 2 comes around and I punched it. I figured, it's the last mile so whatever. I'll try to go sub17 pace like we planned. So I just went hard as soon as my watch beeped. I finished that mile with 5:28, he finished with 5:59.

So we all finished top 4.. which is kind of cool:
1. Me
2. Junior
3. Eddy
4. Cory

My warmup for that race was absolute crap because I got there late. I wasn't stressing it too much because I knew we'd probably go out at 5:4X which I felt like (on that day) I could literally use as a warmup lmao. :ibrunning:

Racing in a pack is very fun. When it works out like that, it's just awesome. Even if it's just a two person pack.

Still to this day, the most insane experience was that half marathon where I raced in a 3 person pack for 10 miles before I got dropped, in mostly early morning darkness.

Need to get faster so I can hang at the front with anyone. It's too much fun.

pc!

vag

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Re: ADARQ's journal
« Reply #8153 on: June 18, 2018, 06:29:47 am »
+1
Sick PRs!!! 17'23'' is no joke , you have gone a looong way!!!  :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
woot

adarqui

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Re: ADARQ's journal
« Reply #8154 on: June 18, 2018, 07:34:57 am »
0
Sick PRs!!! 17'23'' is no joke , you have gone a looong way!!!  :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

thanks so much man!!

happy about the progress so far, for sure.

I feel like i'm at that consistent ~35" RVJ right now: sub18's / ~5/4:5X miles.

Really want that consistent ~40" RVJ: consistent 16:XX 5k's / ~4:4X miles. The plan was to get there by end of 2018, it's starting to actually look possible, which has me excited af. Consistent 16:XX-5k/4:4X-miles would put me closer to my main goal, 15:59 5k & 4:39 mile. I feel like if I get to low-to-mid 16's for 5k & 4:4X mile by November, come December-March I might be able to make a run at it, given the weather. I mean if I can do these things in the heat/humidity, my confidence will be soaring to do it in the colder/less humid weather, it really is a huge difference.

Just need to stay healthy.. health #1.

With the mileage i'm going to be putting in "from now on", can't mess around with tweaks/injuries, and have to be very careful.

That little tweak I did to myself saturday night, can't have that happen. So forcing myself to take another rest day. Feels so much better today, probably could do a light run on it.. but instead, AERS/AETS/AELS. ;f

I want to do "elite mileage" all summer/fall, small deload periods when I need them. That 5k I just did basically confirmed to me that I should keep up the high mileage. PR'n all of that with 80+ miles on my legs, no rest.. great sign. Being able to drop that final mile the way I did, given the mileage/no rest for weeks, incredible sign. I'd have thought I would fade that last mile, instead I had more. There's a reason elites most often put in this kind of mileage.. just need to keep emulating that & running on grass/dirt like Kenyans etc, to allow me to hit the mileage with less strain/risk, and I feel like it makes you faster regardless, something about training on grass/dirt exclusively, then racing on roads, where you feel like you have way more spring.. maybe it's just that you are more fresh, or that it literally does something to your CNS.. maybe a bit of both. But it's a pretty awesome feeling.

I can't even imagine running the mileage i'm doing on roads now.. just thinking about it hurts. It's nuts. Totally transformed.. lmao.

peace!! :ibrunning: :ibsquatting: :ibjumping:

adarqui

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Re: ADARQ's journal
« Reply #8155 on: June 18, 2018, 08:33:27 pm »
+3
they just posted this one. kewl.


adarqui

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Re: ADARQ's journal
« Reply #8156 on: June 18, 2018, 09:28:01 pm »
+1
rest day #2!

leg alot better. probably could have run, but didn't. playing it safe. will probably do a light run tmw morning.



06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work

adarqui

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Re: ADARQ's journal
« Reply #8157 on: June 19, 2018, 09:41:42 pm »
0
light day.

left vmo injury felt ok during run, a few little pains but wasn't too bad. got worse later on though, so no evening run etc. we'll see how it feels tmw AM.



06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = pre-run: none, post-run: left vmo strain barely, later on: left vmo strain slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
08:40 AM: rxbar, water
09:00 AM: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min
10:10 AM: workout: bw
10:30 AM: food: beet juice, water
11:30 AM: food: dunkin donuts: frozen chocolate w/ whipped cream, 2 egg and cheese wraps, 1 turkey sausage & cheese wrap, 3 tops of donuts (split them down the middle lengthwise), water
03:00 PM: food: rxbar, banana, water
04:00 PM: light stretching of quads
07:00 PM: food: char hut: double chicken on a pita w/ bacon, trail mix bar, water
09:00 PM: leg drain: 30 minutes
10:00 PM: food: apple cider vinegar shot, banana, water

workout: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min
- https://www.strava.com/activities/1648385554

felt ok but def not 100%. need to be careful with it until it's 100%. crazy how a cramp can cause some wreckage.

workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

vag

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Re: ADARQ's journal
« Reply #8158 on: June 20, 2018, 06:02:33 am »
+1
Silly question but how can you keep such a slow pace? Is it natural or you worked on that? I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.
woot

adarqui

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Re: ADARQ's journal
« Reply #8159 on: June 20, 2018, 10:59:22 am »
0
Silly question but how can you keep such a slow pace? Is it natural or you worked on that?

nah not a silly question. I worked on it. Our "ego" kicks in, hard for us to go that slow. So it's more about discipline, relaxation, and "form" (keeping great posture, very light relaxed stride, relaxed arms/shoulders etc). It provides a great aerobic effect, even at such slow paces, so it allows you to focus on lots of things without taxing yourself much.

but ya the better you get at staying relaxed, the easier it is. i'm like a relaxed noodle out there when i'm going this slow, barely making any noise. I can run up on someone and they'll have no idea, I often call this "ninja pace" :ninja:

Quote
I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.

yea, it is a great feeling. I liken it to a car in "neutral". Take the foot off of the gas, no gas whatsoever, no breaks, just relax & coast.

I've found it to be very effective at making me faster: helps me get more miles in / spend more time running, run more often, not tax myself, recover, focus on posture/form, focus on my mental game (easy to want to stop when you can think so clearly at such a slow pace, and know you have so long to go), develops the aerobic system, still provides a strength stimulus, allows me to bounce off of forefoot easier (when i'm feeling good, these runs can be 100% forefoot, just happens naturally), allows me to get more time in - in the heat/humidity, really "primes me" for speed days - when you run very relaxed/light you feel like you are about to launch on speed days.

stuff like that.

I plan on building it up to 3+ hour runs in the not-so-distant future. I'd like to get to 5 hours comfortably (occasionally) before 2018 is up... Yuki (japan marathoner) style.