Adarq.org

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.

rest day! feh. I really need it too.


11/18/2016

Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~12 AM
wakeup = 9:30 AM
- eek
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), left heel slightly (sometimes moderately, feh), right shin (in the morning, disappeared in the afternoon)
injuries = 3 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 = decent
water = alot
mosquito bites: ~5 (man i got lit up) 



Food

10 AM

- quarter watermelon
- banana
- english muffin



Food

1 PM
- wanted to eat my eggs here but, ran out!!! noo!!!!

- 2% milk
- banana



Food

4 PM

- some whole chocolate milk



Food

5 PM

- 6 x eggs + english muffin + honey
- banana
- cereal + 2% milk
- the other half of my pre-made beet/orange juice drink



Food

7:30 PM

- 3 x chicken wings
- piece of foccacia bread
- banana
- propel



Food

9 PM

- 2% milk
- banana
- vegan fudge brownie



feel pretty good, other than my feet and some of these mosquito bites.. hoping this day of rest actually helps my feet quite a bit by the time i wake up/run tomorrow.

tomorrow morning's race should be fast.. I think it's only 1 turn !!!!! if so, that's pretty epic..

really shooting for 17:XX's tomorrow (especially with 1 turn, should be possible).

oh, it's also going to be pretty cool I think..... ~65 F.. 

only question is.. will i be able to sleep? heh.  hope so.. feel pretty tired right now but..

hopefully i can bring home some more hardware for my mom tomorrow .. love seeing her face when I tell her I won.. hah.




after December, I need to take a week off or something....... HEH!!!!!!

pc!!

they aren't lying, kid is nice.. very powerful acceleration especially after his crossovers.

<a href="http://www.youtube.com/watch?v=6A_FQhiKGxg" target="_blank">http://www.youtube.com/watch?v=6A_FQhiKGxg</a>

ya i think westbrook has the best chance given his role on the Thunder now.. he's having an incredible season so far.  He's on a mission to prove himself and probably wants to figure out how to beat GSW in the playoffs...... 

ever since GSW got Durant, every game I watch, deep down I hope they lose.. lmfao.

<- "hater" maybe.. or they are just too stacked. This is probably the feeling every1 had when Lebron went to the heat.

btw.. LEBRON.

that's like every nba player's (and every1 elses) dream method of winning a game..

epic