let it slip in the middle. feel dead today. will probably feel better tonight, seems to be how it works. last time i pr’d my mile i ran a dead 5.09 in the morning, then 4.47 in the evening. who knows.
FIRST EVER sub3 AND sub5 in the same effort :personal-record: :personal-record: :personal-record:
felt great. that was pretty tough tho… started out very fast, held it for a bit, started to slip, smacked some sense back into me, finished strong.
also wanted to hit the gas hard, so finished with ~320m. really happy with it… basically started at 4:20 pace then brought it down to 3:5X pace, which avg’d it out to 4:11 min/mi … going sub4 pace at the end of an effort like that doesn’t happen often. love it. need to do it more often.
ah. ok cool. got some time. until then, beef up. hah.
nah it’s definitely the lack of sleep.
if i were to get the same sleep before a normal training session, i’d be just as wrecked. I get this hazy/heavy feeling usually when I don’t get enough sleep. I usually run fine but, I definitely feel off. But afterwards, I always crash so hard. Need to get away from that, feels “disordered”.
Yup 100%. I think i’ll just keep it on my mind when i’m at the end of a sub5 effort. If I somehow feel really good, i’ll try to get another lap perhaps. But going into it from the start of the effort, really slows me down. Makes it alot harder for me to even hit 4:5X pace, body goes into that preserve mode. I somewhat tried that this morning and I was toast. I was stale regardless, but having it on my mind from the onset of the effort really took away any power I might have had.
So ya, will shelf that for 2019, but will potentially extend a sub5 that feels easy at the end, ie instead of just stopping, burn it out a bit more. That initial goal before I start the effort makes a huge difference, it really gives me more power, or takes it away. So can’t go into a sub5 effort thinking about 1.25 mi → not yet at least.
Yup! Thanks man. You are great at giving advice that keeps someone on the rails hah.
Also ya, sub10 will be nutty. I know i’ll get it in 2019. Until then, need to be patient and make these mile efforts easier.
Yup! Signed up for one last night. A 5k on Saturday. It’s on my favorite course so (current PR there). Given recent events (2 mile PR), I might hold back and run it smart, try to get a 5k PR.
I got second place in this race last year, to one of my friends (the 800m beast). That’s where I met him. I remember that race well. Thought i’d be the fastest one there, then this guy shows up and takes off. Battled for a little over 2 miles until I cracked. Was fun.
hah just looked it up, this is what I wrote back then:
It’ll probably have a few hundred people racing or so. I don’t recall a bike/vehicle pacer that year, so I could be alone if no one else shows up. But i’m good at battling my watch lately so, would probably try to keep it under 5:30 for as long as possible. The course is like 100m long so, have to account for that if I want to PR official (not just watch).
workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) → started this off at 4:2X pace! /// basically one more lap and i’ll get my 4:3X mile
solid effort. started out really fast… lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i’m like come on breh man up.
the furthest i’ve held 4:3X that’s for sure.
4:3X coming before 2018 is over. need to stay focused & stay healthy.
also need to do some of this in the mile races come December. we’ll see!
if I feel good, i’ll go for a PR. i’ve started putting that in my mind, so it’s already set in motion. That two mile PR I did recently means I should be more than capable of PR’n my 5k on Saturday, we shall see. Hopefully I feel good/get enough rest, and can give it a good effort.
When I put the number on the back I’m on full race mode, I would never just try to race a fast mile or something.
Next stop finish line if I comes first never mind the time, if I come in second or worse I would look at the clock.
Make me proud man, go and win that race
Get the mental focus right and go for that win.
Top spot on the podium is the best place in the world.
oh btw. rolled my right ankle SO BAD, but I have (historically) strong ankles and I don’t think anything happened. did it while going to throw out some pizza boxes after work, stepped in a ditch in the dark. probably helps that i wear thin soled 0drop shoes, less torque during a roll. lucked out.
orange juice + rxbar, big stir fry with cauliflower/broccoli/carrots/red chili pepper + beet juice, a bunch of pizza, cookies & cream milkshake w/ whipped cream, almonds + water
I started out way too fast by accident. Honestly, thought I was like 5:3X pace, look at my watch, was 5:05 pace. Ridiculous. All that speed training just giving me that power on instinct → good sign for my mile obsession.
Got 2nd OA today. young h.s. kid ran good - his dad is a h.s. XC coach & a 4:18 miler or something (apparently). Kid passed me around a mile. He slowed down for sure around 2, but just didn’t have fight in me to catch him. Played it safe for 2nd.
also: again lack of sleep & short warmup… def felt it. lame.
Yeah my mental focus for 5k races hasn’t been there for a while. That cobra 5k + dash 2 school 5k back 2 back fast races & wins, then I got sick for 3 weeks… that really wrecked me. lmao. Just don’t have the fight I had back then. I was also putting in ~100 mile weeks back then… but my mile was also slow around that time - and I felt weird as fu*k (hyper aerobic trained) compared to how I feel now (very strong/powerful/fast).
NY marathon lived up to the expectations on the men’s side… wow @ that finish by Desisa, incredible. That’s what it looks like when someone wants it more than everyone else.
plan was to jog for 2 miles then crack a hard third mile, train wreck. the 2 miles prior were at 7.xx, so not a jog. typically my warmup 2 miles before a hard mile is at 9.xx pace. so then the third mile came, wreckage, 5.40 hah.
crazy humid today, was rough.
now going to watch the NY marathon, while i eat this breakfast
now that i’m focusing solely on a mile, i think it’ll be easier/safer for me to implement my high rep squatting and such. still have theories i want to test. i pretty much know i can get fast without any lifting, even as I “get older”. But i’d love to have more consistently beast power in first gear, need stronger muscles.
it also helps me stay leaner. i was much leaner when i was dunking → more leg mass, less fat.
it also gives me more adrenaline. need more adrenaline.
i really want to start now but i won’t, because it’ll just make me crazy sore and derail me. ;d
body a bit achy & right calf especially achy after that slow 15 miler… annoying. was feeling good with just speed workouts. i’ll try to stay away from long/slow.
… the money ball.
I always go for the victory or a PR if I race.
