Adarq.org

going to FAU track tonight i think.. actually graduated from FAU but never once used their track.



11/22/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly (early) - moderately (later/after speed)
aches = left shoulder slightly, left ankle slightly
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

11:30 AM

- green tea
- cereal + 2% milk
- 4 x eggs + english muffin with honey on the muffin
- 2 x banana



Food

3:30 PM

- quarter watermelon
- banana



Session: Evening

5:30 PM
- FAU TRACK!!! collegiate track.

warmup: 1 mile

speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace

speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's







felt sore too.. so pretty damn good for feeling sore/a bit tired.. ballin`.



Food

7 PM

- ensure



Food

8 PM

- whole chocolate milk



Food

9 PM

- propel
- 2% milk
- 2 x banana
- 6 x eggs + english muffin + asiago cheese



Food

11:30 PM
- my favorite meal........ 

- whole milk
- vegan fudge brownie
- propel




decent day.

felt tight/tired when i got to the track but flipped the switch, which was great..

now it's rest up tomorrow, then TAMACRACK TURKEY TROT on Thursday morning......

and finally, after that (and thanksgiving) .. time to focus on 400's/800's HARD in december.. might hit up the track more. I'd like to get my 400m repeats and 800m repeats all under 5 min/mi .. i used to be tired of 6 min/mi, now i'm getting tired of 5 min/mi ... time to start focusing on ALL sub 5's for my intervals come December (ie 12-20 x 400m @ 4:XX min/mi @ 1min/rest) .. should be interesting.



pc!

Kevin Castille

http://rw.runnersworld.com/selects/masters.html

damn.. from h.s. phenom, to selling crack for 10+ years, to becoming an elite masters runner setting several records.

he just ran a 10k nearby, that's why i ended up looking him up.

strava running pros

https://www.strava.com/clubs/strava_running_pros

Jim Walmsley

50.8 mi (trail ultra marathon) in 5h:21m:34s @ 6:20 min/mi pace.

https://www.strava.com/activities/779994487/overview



that's crazy.

getting in another rest day.. to give some of my aches (shoulder, feet, hip flexor) a break.



11/20/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

9:30 AM

- quarter watermelon
- banana
- english muffin


Food

2 PM

- 2% milk
- banana



Food

4 PM

- 5 x eggs + english muffin + asiago cheese
- tons of blue corn chips + fresh hot salsa
- propel



Food

8:30 PM
- todo

- steak taco
- chicken taco



Food

9:15 PM
- todo

- vegan fudge brownie
- whole milk

These run steep videos are crazy.. man i have no idea what this is like:

<a href="http://www.youtube.com/watch?v=T_rDA-7E_ys" target="_blank">http://www.youtube.com/watch?v=T_rDA-7E_ys</a>

RACE DAY!



11/19/2016

Bio: Morning

last night's sleep: ~5.5 hours
- lots of waking up tho
last night fell asleep: ~11:30 PM
wakeup = 5 AM
bw = dno
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor slightly (after race)
injuries = 2 toenails black, right forefoot (toes) pad barely (but also moderately at times)
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

5:15 AM

- quarter watermelon
-- watermelon wasnt amazing, not ripe enough
- banana
- english muffin


Session: Race

7:30 AM

merrill lynch bull run 5k: 18:21 official (-12s)
- official: http://www.wildsideonline.net/results/2016/2016bullrun.php
- strava: https://www.strava.com/activities/779789036#
- endomondo: https://www.endomondo.com/users/26420622/workouts/837277621
- race result: 4th overall, 1st in the 30-34 age group
- splits:
- 1. 5:15 (-3s)
- 2. 6:04
- 3. 6:19
- rest: 44s (5:56 min/mi)

there are several other PR's.. but, i'm also going to list my "official splits" (as I saw them on the road signs):
- mile 1 marker: 5:08   <-- would be a more impressive 1-mile PR
- mile 2 marker: 10:55 <-- would be first sub-11 for 2 miles

strava PR's:
- 1-mile: 5:15 (-3s)
- 5k: 18:16 (-8s)
- 2-mile: 11:19 (-8s?)

endomondo:
- cooper's test: 2.1 mi (10:49 mph, 5:43 min/mi)
- 3km: 10:33
- 3-mile: 17:42

- vo2max (cooper's test): 64.25 mL/(kg·min) (+ ~2)




Race recap: went out fast.. but, didn't feel too fast.. when I saw the first mile marker, I literally saw: 4:55 on it as I was approach, which made me go holy shit.. had no idea I was going low 5's.. I was tied for the lead until about 1.25 mi or so.. then I kinda just collapsed mentally like a bitch.. dno what's wrong with me. I wasn't really DEAD, I just started slowing down and allowed it.. then #3 & #4 passed me eventually and I turned into #4.. didn't battle at all to hang with them.

As I was approaching the 2-mile mark I saw sub-11 and sped up a bit to make sure I hit sub-11 .. I passed it around 10:55, which made me feel amazing... but then I plugged my garmin in and my data says 11:19, so that sucks.





Regardless.. still happy.. but annoyed with myself that I didn't hang on better mentally. I should have at least really tried to keep up with the new #2/#3 guys, they were running at like 5:40 pace :/ .. leader went on to run like 5:27 pace.

The guy who won came up to me after and told me "you had me worried for a bit" .. which is cool but annoying.. I want to have him worrying until the end then win it with a kick.  




Food

10:30 AM

- 2% milk
- banana



Food

11:30 PM

- 2 x veggie egg rolls
- banana
- chocolate milk



Food

2 PM
- junk food attack

- 6 x chicken tenders with honey mustard sauce
- fries with cheese on the side
- propel



Session: Evening

6:30 PM

speed: fartlek style intervals with short walking rest
- used my arms better when fatigued, helped

forgot to use my lap key properly, initially.. eek.

since I didn't push myself to the max earlier during the race (crapped out in mile 2 & 3), I figured I would push myself again tonight.. I'm resting tomorrow so, should be fine.

so basically, I ran a hard 1.x miles, then walked when I felt I needed too - for a short period, then ran again.. repeat. I tried to keep the paces really fast. The goal was to make sure all of my actual running was at or faster than goal race pace.

pretty tough workout.








Food

7:30 PM

- 2% milk
- banana



Food

8:30 PM

- oatmeal with honey
- propel
- 2 x 2% milk
- vegan fudge brownie
- 2 x banana


Food

11:30 PM

- ensure
- water w/ lemon



resting tomorrow.. track sessions planned monday and tuesday, rest wednesday, 5k thursday, rest friday. ;f

man this picture is amazing (by Esav15).. the reflection portion especially.. dno, I absolutely love it.