Hey buddy, how do you feel about running intervals where the slower period is flat and the faster period is on an incline? I was reading about ways to help boost my running endurance and economy. I’ve been using this for about two weeks and I enjoy is, no pain or soreness but noticably works my hamstrings and glutes like a MF. Just curious if you’d utilised it in your Training. I’d like to get better at distance running, but from a time efficient standpoint haha
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Yo man!!
That’s great stuff, I love doing that as well. I do that on that mulch trail park I have access to. It’s a great way to increase intensity without equally increasing impact.
I did that here for example (with sprints up the hills/inclines, light jog on the flat/downhill):
I plan on doing ALOT more of that in the future, one of my favorite sessions. So I definitely know where you’re coming from. It’s an incredible workout, and for some reason it “innately” makes alot of sense to me. And ya, glutes/hams/quads light up for me hah.
That should lead to great improvements with considerably less risk, seems safer from my experience. Flat & downhill speed are much more intense.
peace!!
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2nd OA @ the Duval Street Mile. 5:00.97 official lmao! 1st got 4:40.76. Dusted.
will post my normal posts tmw.
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Thats for the feedback brother!
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np man!
99% successful weekend! (2OA + 1OA). 100% would be (1OA + 1OA) 8|
didn’t journal at all, didn’t have much time … so need to do some catching up tomorrow.
quick rundown:
Duval Street Mile: 2nd OA (5:00.96), set the 35 year old record at the event & made it to #11 in their top 25 list.
Mariners March 5k: 1st OA (18:25) (coasted a bit of it)
And I made the Key West News (The Citizen) newspaper!! Haha. Pretty cool article. Picked up a copy before I left, checked it out when I got home, boom it was in there just like their reporter/journalist said.
Need to sleep ASAP. dead.
peace!!
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Been away from your log for a while my friend.
congrats on that first and second.
You got smoked on that mile run. So second is okay right. But I thought your 1 mile were a bit faster than what you did?!
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Thanks man!
Yup, def got smoked. Dude went out at sub4 mile pace for 200 (<30s), and 4min/mi pace for 400m (60s). And he dropped a 2:13 800m. Me, nor the guy who organizes the race (we talked several times), had ever seen anyone go out that hard for a mile race, and actually finish strong. The guy who owns that CR (4:19 and 4:24), went out at like ~67 for the first quarter when he hit his numbers. Was truly mind blowing to see him go out that fast and survive the way he did. He’s probably more of a 4:3X guy if he runs it a little smarter.
As for my mile time being slower or faster than expected: no idea. It’s my second fastest official and estimated mile, so i’m happy with it. Could be that I just ran slow (most likely the culprit), or related to the 4 hour drive prior, or related to the heat, including a few other things. Who knows. I held 4:4X through 800, 4:55 through 1km, then fell off into 5:10-5:15 and then back down to finishing at 5:05 (so a weak final 400m finish wrecked my total effort).
Every race is different.
peace man!
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put together some journal entries from the last several days. posting!
race day!! 7 PM ET, it’s going down!
feel great.
journaling early, as i’m bout to go get lunch and then head off on this 190 mile drive… eek!
found a 5k on saturday over there that I might do if I feel good haha.
04/26/2018
bw = 142 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8.5
wakeup = 08:00 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:30 AM: food: oatmeal + tons of pink salt + tons of honey, lots of water
10:20 AM: leg drain: 20 minutes: while watching a fast race video
TODO: lunch, snack, race, dinner
:ibrunning:
2nd OA @ 5:00.97 official. 1st got 4:40.76. DUSTED.
oh sh*t. I got the “Drunk on Duval” CR… lmfao.
https://www.strava.com/segments/8722839?filter=overall
1km: 3:03 (12.2 mph)
oh. I got interviewed again, this time for “The Citizen” (key west) newspaper. He said it’ll be out in a few days. I believe this guy. The other guy who interviewed me never did an article., sob.
also, beast female runner woman was there (Brooks sponsored?), think she ran 5:20?
signed up for a 5k tmw … but feel pretty crappy tonight. haha. could go bad! could go good. who knows
https://www.athlinks.com/event/130288
fairly fast 5k each year. If one guy shows up, it drops below 17’s. otherwise, usually sub18 for the winner.
nice!
also, this is cool but annoying!
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04/27/2018
5k tomorrow.
body feels a bit beat up.
quads sore, calves a bit sore. right hip flexor/adductor somewhat tight. right big toe bothering me slightly. lame. should be a little better tomorrow. stretched (light) a little to try and loosen things up, didn’t help any.
ate real good etc. Found a 24/hour breakfast place right near by. Could have gotten oatmeal there before my mile race, fml. Going to go there early tomorrow and get some oatmeal, load it up with honey/salt etc, then head over. The race is only 0.2 mi away. nice.
might try and find a place to rent a board for standing paddle boarding … kinda want to do some of that. dno where tho.
hr stuff:
heart rate was up all day, according to watch and manual. went into the pool tonight, just tried to zone out/relax, stayed perfectly still. got it down to the 40’s. after the pool, went down to the 30’s. cool.
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04/28/2018
feel decent.
going to run this 5k in my endorphin v2’s. haven’t raced more than a mile in them. curious to see how i feel towards the end.
if i can top3 this 5k as well, would be a “successful” race-vacation! :ibrunning: :ibrunning: :ibrunning:
edit: I walked for about 4-5 hours. “touring”, “eating”, looking for stuff to do etc. I felt pretty dead from it, but the next day I felt really good in the morning. Legs were very explosive/bouncy. The long relaxed walk really helped.
nice.
1st OA @ 18:25 official, 18:06 estimated!
slowed down a few times to soak in the course & due to the course (some slow sections, one confusing spot). we ran on the pier etc. pretty sick.
I came & conquered! lool.
first mile of that 5k was really good. felt great. HR def jumped way up though if HR data is accurate.
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5:00.96 is my 2nd fast official & watch-based mile so i’m cool with it. Need to hit my speed harder though.
Some photos from this weekend:
news paper photo!!!
https://www.instagram.com/p/BiKWsLAlrfU/?taken-by=andrewdarqui
full news paper articles!!!
https://www.instagram.com/p/BiKY_QmFesE/?taken-by=andrewdarqui
awards:
https://www.instagram.com/p/BiHrx_qldiA/?taken-by=andrewdarqui
food:
https://www.instagram.com/p/BiKT9rUFDcp/?taken-by=andrewdarqui
paddle boarding:
https://www.instagram.com/p/BiH58S9FygW/?taken-by=andrewdarqui
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rest.
04/29/2018
bw = 146
bw before bed last night = ?
soreness = calves slightly, quads moderate, lats/shoulders slightly
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 9
wakeup = 09:00 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:00 AM: water
09:00 AM: stretch: light
10:00 AM: food: jerk chicken, falafel, tzatziki, water
02:00 PM: food: tortilla chips, water
03:00 PM: stretch: light
07:30 PM: food: prunes, oatmeal + pink salt + honey, water
09:00 PM: stretch: light
10:00 PM: water
speed day, with dead legs!
https://www.instagram.com/p/BiNfOZQlmjI/
04/30/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, hands/grip (from paddleboarding)
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = dead
hours sleep: 7
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:15 AM: workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
09:00 AM: food: lickie stickie bbq: bunch of ribs i got yesterday (amazing), water
12:00 PM - 05:00 PM: tons of water, no food, deliberate
06:00 PM: food: whole foods: beef stew, orange chicken, mac and cheese, yellow rice, water
08:30 PM: food: french baguette, 2 peanut butter cups (new brand, great)
workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
stopped when pace started to drift - no fighting.
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^^ TLDR: the newspaper photos are pretty dope. Have a nice quote in there. Contacted the reporter to thank him, and he sent me the “high quality” photos he took. Pretty cool!
I’m thinking about cutting out the newspaper article and framing it for fun, jajaja.
edit: lots of posts I know. was hard to journal while in the keys. did a bunch of stuff, wasn’t on the comp much. had a great time. Also i’m now really loving the idea of “runcation”. I’ll keep on the lookout for more of these things.
Definitely planning on doing this again next year. Need to come correct next year in that mile race. Also, might show up a day earlier so that i’m more rested the day of the race.
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This sounds like fun!
Great post man! Good times!
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It was, but became stressful when the tide kept pinning me into this mangrove island. Took a while & lots of effort to get out haha. I had been paddling for 1.5 hours already so that didn’t help. Ended up falling off during the fiasco and it was pretty funny but scary. Went to stand in the sand since it was so shallow, and fell completely into it, waist deep, like quicksand. I had a life jacket on so that prevented me from going any deeper perhaps. That was a legit freak out moment, felt so weird.
eek!! hah.
Thanks @losthog!!!
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