race day!
The former elite Kenyan-American was there. He got 2nd. We (him, me, and some of his XC team) had a great convo, nicest dude. such a beast. He's gone 28:4X for 10k, 1:02:XX in the half etc. He's an XC coach now. His team really loves him, you can tell. He's got that Kenya-running passion that is so magnetic. His young athlete also seem amazed at how fast he can run, but I bet they have no idea how fast he truly is/was. It takes a while to sink in.
He absolutely loved my Kenya shirt. He also loved how I told him that there's this one dude who usually races in an Ethiopia singlet, and how I always beat him wearing the Kenya shirt. He laughed so hard. He loved it. hah.
He didn't criticize what I did today. In fact, he seemed to like it. He basically said it's a good risk to take once in a while, and how you get stronger from it, and how they do that all the time in Kenya.
We talked for like 20 minutes haha.
10/13/2018feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves barely
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 5.5
wakeup = 06:30 AM
top3 finishes:2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 
only 44 more to go!- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:06:30 AM: food: orange juice, rxbar, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
08:45 AM: food: sausage, pancakes, hash brown, rxbar, water
11:00 AM: food: 2 x banana, orange juice
01:00 PM: food: plaintain chips, 2 x mini rxbar, water
02:00 PM: nap: 3 hours
06:00 PM: food: veggie stir fry, water
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
09:30 PM: food: 2 x orange juice, 2 x banana, water
11:00 PM: food: rxbar, banana, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill-
https://www.strava.com/activities/1901828571-
https://www.endomondo.com/users/26420622/workouts/1213816730-
http://www.splitsecondtiming.com/results/2018/2018schott.php- fastest 1km in a 5k race: 3:06 (-2s) (5:00 min/mi)
- first mile: 5:17 2nd fastest opening mile in a 5k race!
- 4th OA @ 18:53 (decent considering 2nd/3rd mile = "jog")
- splits: 5:17, 6:18, 6:46, 0.1 @ 4:5X min/mi
my goal for this race was sub3 1km.. I felt fast warming up. and just said fu*k it, let's see if we can get sub3 1km and low 5's for the mile.happy af about that first 1km. felt decent during blowup. just went out way too fast, holy sh*t.
first mile ended up being 5.17. should be able to get 4.59 in a 5k race, if i pace it properly.
for opening miles:
- 1st: 5:16.4 @ 2018 weston memorial day classic 5k
- 2nd: 5:17.8 @ (today) 2018 Schott 5k
- 3rd: 5:19 @ 2016 Schott 5k / 2016 Merrill Lynch Bull Run 5k
km splits:
- 1st: 3:06 @ (today) 2018 Schott 5k
- 2nd: 3:08 @ 2018 weston memorial day classic 5k
- 3rd: 3:12? @ 2018 Tropical 5k
opening mile & 1km could have probably been alot better, had I not gone out insanely dumb .. I went out at 4:3X pace. It didn't feel like 4:3X pace, so I guess that's a good sign. Also a good sign that I was able to hold it together after going out at what was probably 68s for the first 400m lmfao.
for a moment during the race I decided to battle the 3rd place kid that eventually past me around mile 2, but then i said no, relax.
feels good being able to risk alot.
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!-
https://www.strava.com/activities/1903168789- {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)}
- {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick}
- {~192m @ 28.6 (4:07)}
- {~100m @ 15.5, 17.x mph}
-
this could possibly be my fastest "kick" ever .. 17.9 mph at the end of ~1:15m, so the last 1:15-1:30 I ramped it up to 17.9 mph.- ^^ pretty sure i've never hit that speed after "work". usually when I hit a top speed like that, it's the focus of the effort (ie going from slow jog / standing rest into a hard sprint).
this made my day:
7 year old girl did 3 laps with me (almost a mile).. told her parents, get her into track and field. they were so proud of her, it was hilarious. meanwhile, she looked like she could run all day, incredible form and solid fitness at that age. she wasn't tired at all. I told her, tell your parents that you want to run the 800 meters in track. lmao.
told a bunch of other kids (middle schoolers) to look into cross country/track. they were mostly basketball/football kids, but they were interested in running. Any kid who runs with me, I tell them about track/XC. I wish I had known about that at their age. All I knew about was basketball.
during my recovery jogs, i was really cracking up. it was pretty fun. love how these kids just want to try and race. Also love how they aren't "shy" about it, they just tag along and ask me questions or try to race etc.
funny.
^^ speed getting nice.
really flying tonight.
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