nothing to report other than my quads/calves were completely dead all day, wrecked.
HEH.
11/12/2018
speed day on dead legs.
11/13/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light
- 2 x beet juice, lots of orange juice
workout: 08:30 AM: hard speed: {400m @ 65.1 / 4:20 min/mi (mostly 4:1X)} ::: (sidewalk, legs = death) /// trying to wake my legs up, damn
legs feel so wrecked (quads/calves specifically). just starting the light jog i was like holy sh*t. for the 400m i just said ok let’s wake something up, and gunned it. probably going to do that again tonight.
going really hard usually makes my legs feel great sooo. we’ll see.
workout: first sub3 1km on ROAD surface @ {2:58 / 4:47 min/mi} PR!!! ::: (road, legs dead) /// very happy about this, legs dead + 4 hard turns / 2018: 11 x sub5 mile + 12 x sub3 1k!
- 5.1 mi Run Activity on November 13, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1229056461
- Garmin Connect
- 1060m @ 4:49 min/mi (1km = 2:58 / 4:47 min/mi) → first sub3 1k on road :personal-record:
was really tough with the turns. started out @ 4:3X pace until the second turn.
been wondering lately if I could do this… legs just feel awful/wrecked. big boost of confidence (i think) by getting it done on:
- a hard path
- with dead legs
- hot as fu*k
also. all of my previous sub3 1k’s have happened on track or grass, NEVER on road… partly because i’ve only previously tried in road mile races, which there aren’t many. great to get that done.
can’t wait to go back to grass exclusively, in January… lmao. feel so much healthier on grass.
2 Likes
yesterday:
11/14/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good, 2x beet juice, bananas, oj/grapefruit juice, broccoli/cauliflower stir fry + grilled chicken
08:30 AM: workout: 35 min light @ 10:XX
08:30 PM: workout: 30 min light @ 10:XX
so, turns out I PR’d my 400m today… nuts.
previous 400m (no split) PR: 63.2, track, december 2017 (with a 61s = SPLIT TIME)
today: 62.97, concrete, hot as fu*k
11/15/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- chicken quesadilla
- ate weird, gelato milkshake and almond bark for lunch (stale almonds made me do it)
- 2x beet juice etc
08:10 AM: workout: hard speed: {400m @ 62.97 / 4:12 min/mi} ::: (concrete, feeling kinda better) /// WHOA that was a PR!! previous PR was actually 63 (Dec 2017)
- 3.0 mi Run Activity on November 15, 2018 by Andrew D. on Strava
- Garmin Connect
- https://www.endomondo.com/users/26420622/workouts/1229742500
fu*k. that was so fun.
thought my previous was 61 but, that was a “estimated split” inside of a 63s 400m.
so this is a raw 400m PB.
(garmin connect rounded it, 62.97)
09:10 PM: workout: 20 minutes light @ 9:XX
1 Like
awful speed day. dead.
feel a bit fatter lately. def put on some fat over the last few months (reduce run volume). hehe.
11/16/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate ok, nice cauliflower/broccoli/grilled chicken stir fry for dinner
07:45 AM: workout: wanted to hit a hard mile on concrete but was dead: {0.7 mi @ 5:13 min/mi} + {7 x ~100m @ < 4:30 min/mi}
- 6.3 mi Run Activity on November 16, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1230193275
-
Garmin Connect
great weather today out of nowhere. mile attempt sucked, felt weak. maybe yesterday took too much out of me.
1 Like
guess who just ordered a 45 deg hyper???
←
4 Likes
light day.
hammer drop tomorrow hopefully.
11/17/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light but great
11:30 AM: workout: light: 42 min (grass/dirt/rocks, windbreaker)
06:00 PM: workout: light: 59 min (grass/dirt/rocks, windbreaker)
HR was high the last few weeks. seems to be lowering again.
1 Like
Tomorrow Hammer time.
It’s a competition, not training.
The price it there for you man.
It’s 10K right? you’ll be amazed at what speed you can run the last 5K’s, the first 5 is going to be hard because you mentally thinks it’s a long race, but after the halfway point you’ll turn into “Kenyan running” that light flowing feeling.
2 Likes
i don’t give one fu*k about the 10k. 
i’m there to run with elites for as long as possible and have fun. i’d like to get to a mile, but odds are most likely 1km (which would be 10% if that’s the case, then try to double or triple it next year (20-30%)).
there are guys there who have already made the olympic trials and such.
i’ll have “front row seats” for as long as I run hard.
peace man!
2 Likes
Allrighty then 1 mile it is, and beyond.
Go have fun Man 
1 Like
1km of 10k with elites.
10%.
2 Likes
This is nearing 1km… One of my favorite photos of all time, obviously.
https://www.instagram.com/p/BqVjlMgH91D/
That’s me and the top 5 of the race. People ran smart races, and didn’t go out with those monsters. That’s fine, I totally respect it. But, I also got to watch the elites up close for a little over 3 minutes. And got this insane shot.
lmfao!@!@!@
Guy at the front is a 28:28 10k’r. Guy on the far right is a former American Record holder, multiple olympic trials qualifier, one of the fastest native born Americans ever (across a ton of distances).
That’s who I want to run with.
I’m fucking amp’d.
4 Likes
“race” day!
writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.
then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don’t eat for fear of stomach bloating etc… but the rxbar itself just wasn’t settling my stomach. shortly after eating the banana, I felt great.
felt really light/amp’d/ready to go during my warmup for the race.
11/18/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream
06:30 PM: race: Flanigan’s 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- 8.4 mi Run Activity on November 18, 2018 by Andrew D. on Strava
- Garmin Connect
- https://www.endomondo.com/users/26420622/workouts/1231107670
- Flanigan's Rockin Rib 10K 2018
- 1km @ 2:57 / 4:46 min/mi → road 1km & race km PR :personal-record:
most fun i’ve had in a while.
plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it’s really hard knowing you have 5.x miles left… just plays tricks on you. so it’s like i accomplished my “minimum goal” and then that was it. that’s my only “let down”, not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km’s by myself.
finishing kick (~100m) @ 4:12 min/mi pace lmao.
first OA ran 29:27. I was right behind him @ 1km LMFAO.
FRONT ROW SEATS HOMIE, for 3 minutes.
30% next year would be 3km… that’s the goal for this race in 2019.
pc!
https://www.instagram.com/p/BqVjlMgH91D
that first mile ended up being ~5:22. that’s me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace … still ends up being 5:22 lol.
kinda interesting how my HR jumps after I slow down, no? … hmm.
06:45 PM: light: 1 hour (grass/rocks/dirt) → that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
elbow, hand, and side of knee are scuffed up a little. no problem tho.
crazy… was a big rock too. something must have unearthed it, and i clipped it.
HR is low again!
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about to go to sleep early. i’m toast.
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Fucking well done man
That’s very respectable.
And that’s at great photo, it looks like you belong in that group, you look as lose as those guys do.
2 Likes
Thanks so much man!!
Yeah I was crazy relaxed at that pace… it’s kind of mind blowing when I think about it. That pace is way harder when i’m flooring it by myself. Then I get with some guys who REALLY know how to run, and I just “coasted” with them instead of flooring it. Felt amazing.
Like you said, I look as loose/relaxed as those guys… man I really did feel insanely relaxed. It was crazy. I didn’t get tired in my legs/heart/lungs either when I finally shut it down, I got tired mentally. It’s so hard to explain but, my brain gave out before my body did… I mean I transitioned from that right into a ~6:30 mile in “jog mode”, so I definitely wasn’t toast… so what caused me to stop?
I think hitting my REAL GOAL helped me stop… and not having ever run like that, sapped alot of mental energy… ie just “focusing” like that for 3 minutes in a group like that felt mentally fatiguing. I’ve never done that before.
That’s some good stuff to know/learn IMHO. I know that, if I want to last 3km or more with them next year, I have to be much better prepared to do so, not just physically, but mentally. I need the confidence of having done it to some degree in training, races etc.
An analogy for it that I can think of, would be like having a staring contest.
That’s kind of what it feels like… It’s like I was in a staring contest and by ~3 minutes (pre-planned mentally) I just lost the staring contest.
If it was more than that, i’d have been walking, hunched over dead from fatigue etc … instead, I transitioned it into a slow jog then a faster jog and still had some decent power.
Eventually I have to get better at “the staring contest” → intense focus but remaining relaxed, for longer periods of time.
I’m still so amp’d from it.
peace man!!
3 Likes
one of the top3 elite’s wrote to me:
“glad you rolled with us. See you next year”
that’s pretty cool.
stuff like this is rocket fuel for focusing harder, motivation, etc.
2 Likes
a photo from the start, you can see the side of my head slightly. just posting because, I bolted out so easy, right behind the leader. hah.
1 Like
yesterday: light day.
beat up from that fall last night. right hip, shoulder, knee, hip flexor
11/19/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:00 AM: workout: beat up from that fall last night → light: 52 min (grass/dirt/rocks, fasted, sweat shirt)
08:50 PM: workout: beat up from that fall last night → light: 62 min (grass/dirt/rocks)
hip/knee/shoulder/right hip flexor-adductor/knuckles beat up from that fall. eek. really lucked out though, could have been alot worse. planned on doing a hard 1km tmw but, kinda doubt it now - to be safe.
turkey trot 5k on thursday sooo… would like to feel good for it.
today:
still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor
11/20/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)
light: 61 min (grass/dirt/rocks, felt great but still a little beat up)