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Mutumbo's Saints are crushing the Rams. damn!

blow up day!

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.

Keitany made a statement, happy for her.

11/04/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 28/37 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- sausage/egg/cheese on a bagel, double chocolate chip muffin, orange juice
- nap while watching NY marathon



07:00 AM: well that was a bad idea.. lmfao! Max HR PR @ 36 = 189 ::: small 5k race benefitting hurricane michael relief
- https://www.strava.com/activities/1945327311#kudos
- https://www.endomondo.com/users/26420622/workouts/1224482601
- https://connect.garmin.com/modern/activity/3137745499
- https://runsignup.com/Race/Results/67935/#resultSetId-136664
- 1st OA @ 20:41 hehe

bad ideas hurt, but they are fun.

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 🤓🇺🇸🇰🇪🏃👽












found this:







07:00 PM: workout: light long: 15 mi @ {8 road} + {6 grass} + {1 road}
- https://www.strava.com/activities/1946807166
- https://connect.garmin.com/modern/activity/3139545688

might start doing more of my light long run stuff on road surface, feel too good on grass, feel like i'm neglecting roads a bit too much lately.





highlighted the grass miles.

NYC Marathon tmw!

KAMWOROR.

Sura Kitata is a legit threat though… Should be interesting. I got Kamworor again, he always rises to the occasion.

more sub4 training

https://us.humankinetics.com/blogs/excerpt/training-regimens-from-racing-greats

Early in 1954, Bannister was running each quarter in about 61 seconds, a pace that left him very disappointed. He knew that he would have to figure out some way to get a little faster if he wanted to break through the coveted 4-minute-mile barrier. Frustrated by his inability to improve, Bannister took a complete 3-day respite from running. When he returned to the track after this furlough, he found that he was suddenly able to run the same 10 quarters in 59 seconds each. Thus, the two cornerstones of Bannister's training had been put in place: (1) 400-meter interval training at close to race speed and (2) periodic total rests to produce freshness, improve speed, and permit the body to adapt and recover. These two principles, race-specific training and enhancement of recovery, remain relevant today.

usatf 5k championships in NY.

this is as close as it gets.. Chelimo gets the W.

https://www.wired.com/story/aging-marathoner-tries-to-run-fast-after-40/

wired article on getting faster (marathon specifically) as you get older.

ok article. more speed, beet juice, vapor fly 4%'s (lol).

race day!

11/03/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 27/36 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- before race: orange juice/rxbar/water
- race
- steak quesadilla, caramel frap + whipped cream



07:45 AM: warmup + race: Steps for SOS 5k: 2nd OA @ 17:58 official / 17.49 watch, started out way too fast by accident
- https://www.strava.com/activities/1943058848
- https://www.endomondo.com/users/26420622/workouts/1223946057
- https://connect.garmin.com/modern/activity/3135077342
- http://accuchiptiming.com/images/race_results/2018/Steps_for_SOS_age_group.htm
- 2nd OA @ 17:58 official / 17:49 watch
- started out way too fast, 4:5X/5:0X pace -> was honestly trying to go out conservatively (5:3X)

once i realized i started out too fast, had to dial it back, everything slowed down.

last year I did this race at like 18:52. hehe.









the h.s. kid who beat me (his dad is a h.s. XC coach):

http://fl.milesplit.com/athletes/pro/7569948/stats

4:45 mile, 10:32 2 mile, 16:58 5k, also did high jump (and basketball i think)? reminds me of myself.. lmfao!!