race day!
felt great today. shitty warmup (because i got there fairly late), but got it done.
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^^^ 100 miles in 6 days.. ballin.
06/16/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none, during evening light run: left vmo "cramp" slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductorsmorning calf flexibility = loose/thick,
calves feel so damn thick, been going on for months.morning adductor flexibility = loose
toenails:
absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6
wakeup = 05:45 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 
data collected throughout the day when I have my watch on:
HR low: 40?
HR high: ?
log:05:55 AM: food: oatmeal + tons of pink salt + tons of blueberry honey, water
06:45 AM: warmup + 3 poops LMFAO
07:00 AM: race: Creek Hoops 5k: 17:33 official
/ 17:23 watch
- 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
11:30 AM: workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
01:45 AM: food: strawberry juice, banana, rxbar, tons of water
02:30 PM: food: whole foods: tons of orange chicken, rice, water
03:15 PM: food: jamba juice: beet juice smoothie
05:00 PM: nap: 2.5 hours (died, passed out)
07:30 PM: water
09:10 AM: workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.
10:00 PM: food: 3 x banana, 6 x eggs, 2 x toasted sourdough + irish butter, peanutbutter banana bites, chocolate fudge brownie (small), tons of water
12:00 AM: leg drain: 45 minutes (so painful, toenails/toes = wrecked!)
race: Creek Hoops 5k: 17:33 official / 17:23 watch - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!-
https://www.strava.com/activities/1641837177-
https://runsignup.com/Race/Results/61095/-
https://d368g9lw5ileu7.cloudfront.net/races/results_hobu6xxvtn4hewzcvdekaw6n8a5g.txt-
- 5k official: 17:33
- 5k watch: 17:23
- 2 mile: 11:03
- 12 minute test: 2.16
- 3k: 10:20
- 3 mi: 16:48
- fastest 3rd mile in a 5k: 5:28
All that high mileage training in the heat/humidity is paying off. 🤓🏃
Unexpected 5k PR and 2-mile PR in like 80F+80%. Really small race but, me and 3 friends (Junior, Cory, & Eddy) showed up to battle it out, All of us finishing top4, really awesome. I managed to get 1st OA with 17.33 official, 17.23 watch.
The thing i'm most happy about is my last mile, 5.28. Fastest last mile of a 5k for me. Previous fastest was like 5.42... so, big PR. Also, ran this race with 81 miles on my legs so far this week. Might end up with 110+ jajaja 🤓🏃💪🤙👽
Weak final kick but whatever.. I made up for it by "kicking" a mile out.. not really kicking but, just going out at a risky mile pace for me, considering the context (weather/who I was battling with/never having done it before etc). But just wanted to try it. Was very happy to see sub5:30 on my watch for that last mile.
Track meet friday!! Need to figure out how to run a 4:3X mile now.......
Strategy: go out at 4:3X until I die, then keep running. Think I could do that for 1200+weak400 = big PR. dno. we'll see.
Also, finishing the month (June 30) with 2 5k's on one day.. Never did that before. But, there's one @ 7 AM and another @ 6 PM, so why not?
workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.-
https://www.strava.com/activities/1642573271felt great
workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.-
https://www.strava.com/activities/1643255311ahh i know what i did to my quad.. i guess they were fatigued, stretched my calves/ankles a little while walking dogs, also tenses up my quads a bit at a certain angle, then did that light run.. must have stressed em a bit, left vmo (vastus medialis) spazzed out a bit.
all good. much needed rest tmw.
distance PR:
- 100.4 miles in 6 days, not 7!!
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