Adarq.org

race day!

i've been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it's starting to push back.

i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of "stuff" in me. when I feel heavy, I often don't run good. so, I need to do a few of the things mentioned below and come in feeling "normal". when i'm "normally light" (whatever that is at the time), I def feel alot more "snappy/powerful/loose". When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.

i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.

and to add to that: i need to get better at waking up earlier

i'm leaving tons of performance on the table by racing on < 6 hours sleep. i've done so many races like that now, that i can definitely feel the difference compared to when i'm well rested.

it's always the little things...

---

08/25/2018

bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 5.5 (bleh, need to fix this)
wakeup = 05:15 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 185+?

log:
05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn't have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race: Loco Rio 8k / 5 miler: 5th OA at 30:39
07:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool .. so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)

Loco Rio 8k / 5 miler: 5th OA at 30:39
- https://www.strava.com/activities/1796110821
- https://runsignup.com/Race/Results/52502/#resultSetId-105629
- some ok splits in there early on, 18:47 5k, 3:33 1km, 5:47 mile etc.
- https://www.endomondo.com/users/26420622/workouts/1185132532




check that HR spike, that's like 2 miles in.. crazy. :/ felt it too.. just felt like i was getting so hot.







well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.

did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn't just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.

6th OA was one of the fastest females in the area, she hit 31:36 or something. She's run 16:3X for 5k IIRC.

so even though I didn't top3, I still finished decent.

was behind #3 for ~2 mi, but he just kept separating and i died.

wanted that sub30 but just knew I didn't have it. HR was crazy high.





chasing 3rd OA mile ~2, before i got dropped:





























07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
- https://www.strava.com/activities/1797585384
- mostly running under a full moon in darkness .. lovely

really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.

dno.

rest day!

5 mile race tomorrow. eheheh.

---

08/24/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = random aches from not running
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7.5
wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:40 AM: food: orange juice, rxbar
09:10 AM: food: grape fruit juice, rxbar
10:00 AM: food: portobello mushroom burger, jalapeno chips, lots of water
01:00 PM: food: a few chocolates, water
03:00 PM: food: beet juice, a few chocolates, water
07:30 PM: food: true food kitchen: barely any cheese (few pieces of ricotta) pizza w/ grilled chicken, water w/ lemon
11:15 PM: food: koia cinnamon horchata protein drink, rxbar, water



4 lap course. never been to this park before, looks really nice.



instagram.com/explore/locations/378783412608167/snyder-park/




edit: 11:08 PM: bottom of left foot bugging after sitting all funky. lame.

great stuff. journaling ftw.

field work pays the bills.

looks great. i'd take a bun tho, super thin bun.

haven't had a bison burger in forever. need to get one, one of these days.

MJ had a 43in running vertical AT BEST imo. SVJ could be as low as 30in. I hate all this misinformation and kiss ass on MJ having 48 in vertical yeah right maybe in space jam the movie....

tbh i think MJ might be one of the most overrated players in NBA history.... simply because their was an aura about him so the refs had to make calls for him, and then players ahd to play him certain way cause why get into foul trouble so easily.... MJ was like the nba.... in his era.... def overrated

in a photo shoot of usa bball with magic and bird, magic said "cant get too close to MJ or it'll be a foul"

def agree on the "players had to play him certain way cause why get into foul trouble so easily".

i say this to people and they look at me like i'm making blasphemous statements. I remember watching Bulls games and just cringing at the calls MJ got, even thoughI was cheering for him (if he wasn't playing against MIA). Kobe got those kinds of calls too.

people have been trying to erase that history with MJ, but I can't forget it, it was brutal to watch.

MJ was incredible & probably the most clutch player i've ever seen, but the calls he got once he transitioned into "superstar status", every game, were ridiculous. Prior to that, he couldn't get past Detroit/Boston etc. Once those superpowers disappeared, they made MJ untouchable.. that's all I know.

that's the salad that took you forever? or, before it went into the salad?

is that bacon? i mean dumb question, but it looks like some really good bacon.

<a href="http://www.youtube.com/watch?v=KWgP4u8ovFg" target="_blank">http://www.youtube.com/watch?v=KWgP4u8ovFg</a>