Adarq.org

<a href="http://www.youtube.com/watch?v=zyFR76MQEQg" target="_blank">http://www.youtube.com/watch?v=zyFR76MQEQg</a>

hear this name "Cobi Morales" alot around here, didn't know he started iRun (which is big in SFL).

https://www.whyrunnow.com/we-run-miami/meet-cobi-morales

if you ever see a Kenyan with an iRun shirt, that's his company .. I hadn't seen any until now.

?taken-by=cobimorales

?taken-by=cobimorales

^^ good quote:

4/1/2017 Liuzhou 70.3 China 🇨🇳 No watch so I don't build castles in the skies or get trap in projected finishing times . I just go as hard as I can. Powered by: #riceiruntriathlon #iruncompany

^^ this happened in my back yard. and i had no idea:

https://www.facebook.com/WingsForLifeWorldRun/videos/997759030395637/?hc_ref=ARQIUoAKjV01sss5gUePxdeFPDn6Nd8e08mb8RHLicTyQkXGaTNfBCfZDkkdRDb_rwg&fref=nf

awesome.

The #1 ranked runner in the world, for the wings for life run, ran it out of Sunrise FL (a few minutes from me).

https://results.wingsforlifeworldrun.com/us/en/2018

Tons of people I know did it. I didn't realize how fun it was, looks awesome. Definitely doing this next year.

Also a local female got ~135th overall in the world (13th female in the world), and won Australia. Apparently, when you win a location, they pay for you to run it wherever you want - in the next race. So she won Sunrise FL last year, and chose to run it in AU.

https://results.wingsforlifeworldrun.com/certificate/2018/runner/3ef17548f0b511e780f90a1903cacc2c

awesome.

i've tried fasted racing, turned out to be a nightmare. I don't recommend it.

iif you plan on eating before the race, ie the oatmeal strategy, try it before one of your runs this week. i'd eat about 45-60 minutes before the run, just a bowl of oatmeal w/ honey (& salt if u want an extra kick!), and water to wash it down/settle it. I usually drink a tall glass of water or a bit more (tall glass with meal, random sips as i'm getting ready to run).

I think the Prague marathon is about to start or going on now.

Curious to see what Rupp does, when i wake up. Probably going to crush it after Boston becoming such a disaster. Some people predicting a new AR .. doubt it but, think he's def capable.

http://www.letsrun.com/news/2018/05/2018-prague-marathon-tracking-results/

rest day!

need to sleep ASAP .. waking up early to go stand-up-paddleboarding at some nature center!

---

05/05/2018

bw = 143
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:30 AM

data collected throughout the day when I have my watch on:
HR low: 36?
HR high: ?

log:
09:30 AM: food: banan bites, 4 chicken wings, water
12:00 PM: workout: 4 hours/12 miles, light long walk
04:00 PM: food: rxbar, coconut water
05:00 PM: nap: 2.5 hours, eek!
08:30 PM: food: whole foods: beef stew, orange chicken, rice, sea salt + vinegar chips, water
10:00 PM: food: banana, mint dark chocolate, water
12:00 AM: very light stretch

workout: 4 hours/12 miles, light long walk
- https://www.strava.com/activities/1551947213



some photos.. roosters from key west last week .. night life from yesterday's run-touring of west palm beach.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui

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