Adarq.org

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.