T Nation

Adarqui's Journal


#861

Thanks alot Slaya!!


#862

bleh. it was a train wreck. lol.

should have been a 5k pr…

let me post the recap.


#863

got “screwed” in another race. oh well. sucks.

anyway at the end, I just congratulated her… didn’t mention that to her or anything. she probably had no idea.


that 3000m is good (5:37 min/mi pace). I basically run 1.6x hard… then kind of just said F it after the debacle. I kinda jogged it out :confused: 6:2X-6:3X pace for alot of that second half… was just annoyed and didn’t feel like digging insanely deep to try and catch back up. As soon as I turned around, I was 200m+ back, maybe even closer to 300m. Catching up would have been very rough, and I have races the next 3 weekends.

so even with a ~1.4 mi “jog”, still ended up with 18:07 estimated 5k according to endomondo.

bleh.

damn… 12 minute test & 3k are solid… and those were partly “broken”.

1km, 1 mile, and 1.5 mi (whatever that was), was solid. I was ~8:22 or so on the clock which was apparently at the turn around point (which I didn’t know/realize), so that would be 8:2X @ 1.55.

edit: imported all of my stuff in to smash run… i like this feature they have, where I can highlight a block of running & find out the distance/pace:

5:17 through 0.9
5:27 through 1.3
5:30 through 1.4
5:32 through 1.5

last 1.7 miles basically shutting it down, evenly paced jog.

6:07 last 1.7 miles


fuck my god damn life. LMFAO.

so painful. LMFAO.

quote from the girl who won: (google translated from german)

:raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging:


:frowning:

:frowning:

:face_vomiting:

:frowning:

:smiley:

haha.

(@mortdk, recap)


#864

hahahaha sorry man :slight_smile: Can’t help it :slight_smile: :slight_smile: in a couple of days you might even look back and smile.
You have to open your eyes when you run :slight_smile:
the good part is you where on fire the first half, so for the next couple of runs you’re good to set new records.


#865

lmao ya. i was laughing and sighing while running after the debacle. I even face palmed a few times. ;f

i’m kinda like Chris Farley in Black Sheep, except i’m skinny af instead of fat af.

apparently there were directions before the race on where to turn … i didn’t hear any of that. the girl did tho, and she followed them. heh. the directions were: “when you get to the clock, the turn for the 5k is around there”. but no actual sign that says “turn here” etc, which most races have (even if there are people there to also tell you to turn here). ridiculous. smh. ;f Also, once one person makes the correct turn, everyone else follows, no problem. but there I am, deaf & blind … she’s lucky she knew where to turn or i’d have lead her & everyone else too far (which I did once in another race).

dno about setting new records tho this week. feel kinda burnt from today. that first half then the let down really made me feel haywire. ;d

wanted to get in some speed again tonight but, don’t think that’ll happen, just feel too wired. maybe tues/thurs, then race sat.

sat’s race is traditionally very fast. got 4th 2 years ago, 2nd last year. An “older” (~45?) Kenyan-American usually runs it and wins it. He’s got some of the best times in the area, historically. Even dropped a 1:06:00 half marathon around here (2006) which is somewhat unheard of.

peace!


#866

Wow that was fast … I would say finishing second after that guy is kind of a win.
I’ll be supporting you next week, long distance supporter.
Really like your dedication for running man.


#867

hah thanks alot man!!

ya man, running is crazy. it’s pure pain when you push yourself.

I mean look at Mo Farah’s face, lmao.

Fu*k that’s some hardcore shit.

I love running fast. I get annoyed that I can’t do it for longer. I think that’s a good thing. It truly bothers me that I can’t maintain 4:5X pace for a considerable amount of time. it’s probably naive as fu*k but also probably a good thing my brain is wired like that. I truly believe I should be able to hold such a pace for 15 minutes, easily. I just need more horse power. This last month i’ve been getting it back. I can’t neglect it ever again, just becomes a monumental waste of time if i’m not constantly re-wiring my nervous system AND building my aerobic/anaerobic capacity simultaneously.

I mean I was also bothered why I couldn’t get my elbow over a 10’ basketball rim too. so it’s just a wiring thing.

As for running, the way I look at it is like this: if a 16 year old girl can run 4:5X for 15 minutes and drop a 4:3X mile, it should definitely be possible for me.

lmao!

peace!


#868

Did you watch any of today’s Chicago Marathon? Sir Mo and Geremew were even with about 1.5 miles to go when Mo grabbed a water bottle at an aid station and nonchalantly took a swig. I got goosebumps; that was the very moment Mo, Geremew, and everyone else watching Mo was going to win the whole thing.


#869

sorry for the huge reply lmfao!!

Mo stuff:

Yo! Yeah I watched. Left the awards portion of the race I did today, earlier than normal, just to catch it.

Hah ya. But man, he annoyed me just prior to that. I don’t like when runners gesture to other runners to not draft behind them. It’s just annoying. I guess I prefer when they swerve or slow down, to send the message. Especially when Mo sits back in the pack and drafts for most of the race. I’d have loved to see Geremew not listen, and sit right behind Mo. I don’t think it would have helped him any, Mo was getting ready to get that bottle and then drop a nasty kick - he chucked that bottle aggressive af lmao. But, just would have been nice to see him “defy” Mo. I mean Mo is great… but he can pull that kind of stuff and make it look “dominant”, because Kipchoge wasn’t there. :slight_smile:

Mo’s final kick was nasty as usual, dude just has another gear.

Mo is a showman that’s for sure.

Jake pushed Mo recently in the Great North Run and Mo still dropped an insane kick and near PB half marathon time. Have to hurt him early though… No one injected any kind of pace that would hurt Mo in that race, he looked so comfortable, it was impressive. He’s definitely a marathoner now. He’d easily have been sub 2:05 if conditions were better, and if some of faster guys were there. Geremew is a 2:04:00 guy but he’s not really a Mo beater. Kipchoge is a Mo beater, so is Bekele and probably Kamworor etc. But ya I guess that means Mo is at the top in the marathon now, pretty sick.

A great example of how to beat Mo, is Kipchoge in 2018 London. Kipchoge went out at 60:XX half marathon pace… Mo was toast by 22 miles. Kipchoge was sending a message on that one 1) i’m here to spoil Mo’s homecoming 2) WR coming in Berlin 2018. Kipchoge acts so nice but he is ruthless.

Other stuff:

As for Rupp, he just can’t run in “bad conditions”. Still dropped a great time but, with his asthma, he always unravels in cold + rain, understandably I guess. He usually gets pissed and drops a nasty performance not too long after so… Wouldn’t be surprised to see him run in New York lmfao.

A huge story was Osako … 3rd OA and basically a millionaire for setting a JPN marathon NR. Any time a Japanese runner breaks a national record, they get like 1 mil USD lmfao.

New York:

New York up next … not as big as Chicago but, huge fan of Kipsang & Kamworor, also Mutai & Kitata will be no joke. Should be more of an elite Kenyan race on the men’s side. Oh sh*t, Bernard Lagat making his marathon debut also… forgot about that. Also amp’d to see Allie Kieffer race again in NY on the women’s side, she’s no joke now. Keitany will be looking to wreck Shalane I think, vengance.

It’s really nuts how there aren’t too many American men who can challenge for these big World Marathon Majors… I mean it’s pretty much only Rupp right now. Kinda nuts.

peace man!!


#870

^^ still annoyed at that stupid shit.


took 2 rest days. soleus been annoying lately. it becomes more annoying when I get annoyed of it.

i also ate fairly “crappy”, healthy/clean but not enough food. kinda felt it today I think.

2 short logs of the last 2 days:

10/08/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 8 (shoulder bugging)

some soleus massage (manual), painful as fuck.

10/09/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 10

soleus SMFR using my “iron duck” (iron duck paperweight where I put my weight on it).

  • been wanting to use this for a while but, just kept putting it off
  • ~30 minutes
  • this was crazy painful - but it worked some magic
  • felt lumpy after that, like tissue was distorted, eek. heh.
  • no pain the next day

so that’s the weird thing… sometimes i can get the “pain” in my soleus to disappear. it just feels tight, ie, if i stand in certain positions, i feel my right soleus (the painful one) but my left is fine - loose, no problem.

I still think driving is somewhat responsible. I’m basically performing a weak isometric for 30-45 minutes. I should start using cruise control.


#871

speed day.

right soleus felt great after that deep tissue work with the iron duck. who knows, could just be a fluke.


10/10/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after morning run: quads a bit tight
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can’t notice them much
feel = ok
hours sleep: 8
wakeup = 09:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!

  • WE BACK! I will list the others here eventually.
  • 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:30 AM: food: orange juice, water
10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
10:30 AM: food: beet juice, water
11:00 AM: food: dunkin donuts: small frozen coffee w/ whipped cream, donut, 4 x egg and cheese wraps, water
04:00 PM: food: protein bar, pistachios, water
07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
08:45 PM: food: zin burger: butterfinger milkshake w/ whipped cream, water
10:30 PM: food: orange juice, rxbar, water
11:30 PM: food: koia protein drink, water

10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}

07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}


#872

oh forgot to post this… recap of my recent “block” (getting back into hard speed work):


I like this recap… alot. looking forward to doing some after each block. i think it’ll help keep me more focused too on the bigger picture.


quick recap of this small “speed block” i’ve been on, in reverse order:

block:
- easing back in to moderate frequency, hard speed work

block duration:
- 2018/09/01 to 2018/10/05

block goal:
- sub3 1km

block restrictions: no watch!

  • didn’t use a watch for any of the workouts.

extra block notes:

  • block got kinda jacked up from 09/07 through 09/13 - ear issue, then back on track.

block summary:

  • highest max speed: 17.7 mph
  • fastest 200m: 29.7
  • fastest 400m: 1:09
  • fastest 400m split (inside of the 550m): ~550m @ 1:29.7 (4:23 min/mi)
  • fastest 800m: 2:21.9
  • fastest 1000m: 2:58
  • fastest mile: 5:09
  • longest “hold”: 1.15 mi @ 05:07 min/mi
  • 200m efforts: 31.9, 29.9, 29.9, 29.7
  • km splits: 3:06, 3:06, 3:06, 3:05, 3:02, 3:17 (race), 3:00, 3:09, 2:58
  • summary notes: 200’s and 400’s done after longer (800m+) hard efforts
  • 3-5sec dead hang neutral grip pullups: BW x 10
  • full dips: BW x 12

notes about block notes:

  • if it says “fastest” etc, that’s: “fastest within the block”. if it says PR etc, that’s all time. No PR’s in this block, other than no-watch PR’s which would be 1km/800m.

2018/10/05:

  • AM: (concrete): 400m @ 1:09
  • PM: (track): 800m @ 2:22.3, 200m @ 29.7
  • block notes: fastest 200m

2018/10/02:

  • AM: (grass): 400m @ 1:10
  • PM: (track): 1000m @ 2:58, 200m @ 29.9
  • block notes: fastest 1km

2018/09/30:

  • AM: (grass): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
  • PM: (grass): {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
  • block notes: longest “hold” (1.15 mi @ 5:07 min/mi)

2018/09/27:

  • AM: (grass): 400m @ 1:14
  • PM: (track): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}, 200m @ 29.9

2018/09/25:

  • AM: (grass): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}
  • PM: (grass): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm}
  • block notes: fastest “hold” (550m @ 1:29 (4:23 min/mi)}

2018/09/22:

  • AM: (5k race): initial 1km @ 3:17
  • PM: (grass): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED}
  • ^^ km @ 3:02
  • block notes: fastest 1km in race

2018/09/19:

  • AM: (grass): 3 x ~450m @ 4:5X pace w/ short rest
  • PM: (grass): {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

2018/09/17:

  • AM: (grass): 4 x 400m @ 5:1x pace, short rest
  • PM: (concrete): 1160m @ 3:50 (5:19 min/mi) (1km split @ 3:06)

2018/09/15:

  • AM: (concrete): 8 x 80m @ 4:3X-5:0X pace
  • PM: (grass): 900m @ 2:51, 2 x 400m @ 4:5X min/mi

2018/09/06:

  • AM: (concrete): 1050m @ 3:13 (5:01 min/mi) / 1km @ 3:06 (5:00 min/mi)
  • PM: (concrete): 800m @ 2:21.9 (4:42 min/mi)
  • block notes: fastest 800m

2018/09/04:

  • AM: (concrete): 800m @ 2:27.5 (4:55 min/mi)
  • PM: (concrete): 1050m @ 3:15 (5:00 min/mi) / 1km @ 3:06 (5:00 min/mi)

2018/09/01:

  • AM: (road): 06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
  • PM: (grass): 20 x ~150m, 4:1X-4:5X min/mi

was going to post that to IG but, character limit. ;f

some additional info I put in there:

Might do some training recap posts occasionally. Here’s one for the last month. Spent the last month getting back to my bread & butter: “speed” work. it’s a quick recap of this small “speed block” i’ve been on. I’m back in sub3 1km / sub5 mile shape, so that’s good. I’d like to crush my PR’s within the next 2 months: current PRs = 200 (28), 400 (61), 800 (2:17), 1km (2:53), 1 mile (4:49), and 2 mile (11:03 hah). For this block of training, I removed the pacing/distance/etc data screens on my watch. I only have the “clock” on there. So every session i did, had zero pace feedback, which was intentional: trying to get all of that “garbage” out of my head. I very much enjoy running by feel. I also enjoy running hard, frequently: 12 speed days @ 24 total, 2x/day on speed days.


#873

yesterday:

back 2 back speed day.


10/11/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = right soleus slightly, both calves slightly
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can’t notice them much
feel = ok
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!

  • WE BACK! I will list the others here eventually.
  • 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:00 AM: food: orange juice, water
09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}

  • lots of bananas
  • 2 x beet juice
  • ate real good
  • weighed myself at publix: said 145 lb

09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully

08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}


#874

10/12/2018

tmw doing schott 5k for the third year.

4th place in 2016:

  • first mile split: 5:19 (PR at the time)
    ^^ my all time fastest first mile split in a 5k was may 2018 @ 5:14…

2nd place in 2017:

  • first mile split: 5:27

kinda sad tbh (hehe)… I ran a 5:19 first mile in a 5k, in 2016 (which was a mile PR for me at the time). It was easier for me to run dumb back then… once you start winning/placing, you also start caring more about winning. So you run “smarter” and safer etc. I’m way faster in 2018 than I was in 2016, so I should be dropping a 5:0x first mile at least. Honestly, should be dropping 4:5X first mile at this point (when I run dumb).

that 5:19 was a massive blow up. I remember it well… it was very fun - other than the stomach cramping.

2016:

5:19 first mile… 3:08 first 1km. that is nuts.

looks like I held sub5 for 400m or so. was still at 5:20 (instant) for 800m, and crossed the mile mark at 5:57 pace (instant). that’s funny.

5:20
6:21
6:43

according to strava.

now that’s a blow up. :headbang: :ibrunning:

then in 2017:

5:27
6:25
6:39

lmao.

we’ll see tomorrow. seems like i’m in major DGAF-mode right now.

calves feel heavy. but i imagine i’ll feel fine tomorrow, for at least a mile or so.

going to wear a shirt tmw, even tho it’s crazy hot again lately. just to reinforce to myself to burn it out early. get the job done then relax.

besides all of that, this is a great event. money goes to a great cause. that’s why it really doesn’t matter how i do tmw, as long as i push it, have fun, and the money helps those with disabilities sooo… all good. i wouldn’t mind winning another painting tho. still love the one i got last year.


#875

Great picture
tomorrow there’ll hang another besides it.
Run with the wind man, go have fun, smoke that first mile and keep going.
Start out hard, increase speed and finish in a sprint.


#876

Thanks for the great words man!! Will try!

Feel decent this morning, niiice.


#877

got home late after the race, then passed out for 3 hours.

will post full details later, but quick recap:

opened up HARD AF as planned, actually too hard tho… 4:30 min/mi lmao. first km was 3:06 (fastest ever in a 5k race, 5:00 min/mi). was downhill after that. 5:17 first mile (2nd fastest first mile ever in a 5k race. 1st & 2nd happened in 2018, nice). then just jogged it out. actually felt pretty good jogging it out tho…

def got it done & had fun.

just let go of the idea of placing top 3, racing etc, and tried to destroy some inhibition. IMHO, this is very hard to do, especially when you get “used to placing top3”. Once you get better at placing, you don’t want to NOT place… so it ends up making you “too cautious”. But I want to win!! But I want to top3! None of that actually matters. The ability to execute physiological kamikaze self destruction is important. The inability to do it, is a problem, IMHO.

opened up way too fast though… next time I do this, i’ll allow myself to look at my watch, so that I don’t start THAT fast. probably hit like 68s for the first 400m, way too fast for me considering my 800m PR is 2:17 (68.5 per 400).

one of my favorite scenes in fight club, “just let go”:


#878

race day!

The former elite Kenyan-American was there. He got 2nd. We (him, me, and some of his XC team) had a great convo, nicest dude. such a beast. He’s gone 28:4X for 10k, 1:02:XX in the half etc. He’s an XC coach now. His team really loves him, you can tell. He’s got that Kenya-running passion that is so magnetic. His young athlete also seem amazed at how fast he can run, but I bet they have no idea how fast he truly is/was. It takes a while to sink in.

He absolutely loved my Kenya shirt. He also loved how I told him that there’s this one dude who usually races in an Ethiopia singlet, and how I always beat him wearing the Kenya shirt. He laughed so hard. He loved it. hah.

He didn’t criticize what I did today. In fact, he seemed to like it. He said basically, it’s a good risk to take once in a while, and how you get stronger from it, and how they do that all the time in Kenya.

We talked for like 20 minutes haha.


10/13/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves barely
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can’t notice them much
feel = ok
hours sleep: 5.5
wakeup = 06:30 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!

  • WE BACK! I will list the others here eventually.
  • 10/02/2018: 1km @ 2:58 (no-watch)

log:
06:30 AM: food: orange juice, rxbar, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
08:45 AM: food: sausage, pancakes, hash brown, rxbar, water
11:00 AM: food: 2 x banana, orange juice
01:00 PM: food: plaintain chips, 2 x mini rxbar, water
02:00 PM: nap: 3 hours
06:00 PM: food: veggie stir fry, water
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
09:30 PM: food: 2 x orange juice, 2 x banana, water
11:00 PM: food: rxbar, banana, water

08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill

my goal for this race was sub3 1km… I felt fast warming up. and just said fu*k it, let’s see if we can get sub3 1km and low 5’s for the mile.

happy af about that first 1km. felt decent during blowup. just went out way too fast, holy sh*t.

first mile ended up being 5.17. should be able to get 4.59 in a 5k race, if i pace it properly.

for opening miles:

  • 1st: 5:16.4 @ 2018 weston memorial day classic 5k
    - 2nd: 5:17.8 @ (today) 2018 Schott 5k
    - 3rd: 5:19 @ 2016 Schott 5k / 2016 Merrill Lynch Bull Run 5k

km splits:
- 1st: 3:06 @ (today) 2018 Schott 5k
- 2nd: 3:08 @ 2018 weston memorial day classic 5k

  • 3rd: 3:12? @ 2018 Tropical 5k

opening mile & 1km could have probably been alot better, had I not gone out insanely dumb … I went out at 4:3X pace. It didn’t feel like 4:3X pace, so I guess that’s a good sign. Also a good sign that I was able to hold it together after going out at what was probably 68s for the first 400m lmfao.

for a moment during the race I decided to battle the 3rd place kid that eventually past me around mile 2, but then i said no, relax. :derp:

feels good being able to risk alot.

08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!

  • https://www.strava.com/activities/1903168789
  • {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)}
  • {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick}
  • {~192m @ 28.6 (4:07)}
  • {~100m @ 15.5, 17.x mph}
  • this could possibly be my fastest “kick” ever … 17.9 mph at the end of ~1:15m, so the last 1:15-1:30 I ramped it up to 17.9 mph.
  • ^^ pretty sure i’ve never hit that speed after “work”. usually when I hit a top speed like that, it’s the focus of the effort (ie going from slow jog / standing rest into a hard sprint).

this made my day:

7 year old girl did 3 laps with me (almost a mile)… told her parents, get her into track and field. they were so proud of her, it was hilarious. meanwhile, she looked like she could run all day, incredible form and solid fitness at that age. she wasn’t tired at all. I told her, tell your parents that you want to run the 800 meters in track. lmao.

told a bunch of other kids (middle schoolers) to look into cross country/track. they were mostly basketball/football kids, but they were interested in running. Any kid who runs with me, I tell them about track/XC. I wish I had known about that at their age. All I knew about was basketball.

during my recovery jogs, i was really cracking up. it was pretty fun. love how these kids just want to try and race. Also love how they aren’t “shy” about it, they just tag along and ask me questions or try to race etc.

funny.

^^ speed getting nice.

really flying tonight.


#879

Awesome to work with kids. You could start a cross country team…


#880

hah ya it is. I used to s&c coach, we had youth camps/groups. Was fun working with the motivated/driven kids. Couldn’t stand working with the slackers though… One of the reasons I left. :f

fwiw, even amongst pros/collegiate, you have the same spectrum of mentalities. it’s interesting. albeit, much less slackers - but they still exist.

pecce!!