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someone just told me the Ben & Jerry's mile is untimed...... sounded like B.S. I mean, it's $20 for a "mile race" + individual age group/open + hosted by Split Second Timing, then free ice cream.

However:



uhhh...... that has to be a mistake.

anyway, contacted them about it.

last hard workout before the coral springs half! fu*k, that's going to be rough. lol.

got some run photos, will post some as the days go along.

this is ~5:3Xish pace (about a mile or so in), looking fairly comfortable, until 2.x mi when i started hurting. I've got some hurt photos.. lool.





03/20/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon )
aches/injuries after track = both ankles achy, left ankle also bruise from clipping myself with my sharp rc5000v2's (takes skin off, rugged grip), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
05:00 AM: food: oatmeal + honey + pink salt, water
05:45 AM: workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
08:00 AM: food: rxbar, water
09:30 AM: food: rxbar, 2 x banana, lots of water
12:30 PM: food: (late): 4 x egg sandwich on french bread which was lined with an avocado + roasted pepper hummus & some sauteed mushrooms, banana, lots of water
03:00 PM: food: wanted some kind of desert but only had rxbars, so, another rxbar, water
08:00 PM: food: 3 x sourdough multigrain with lots of roasted red pepper hummus, prunes, water

workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
- https://www.strava.com/activities/1462266970

great session!!

absolutely drenched.

very happy with that last ~210m (lane 3 or 4 offset) .. relaxed accel but still hit some solid speed. Afterwards I realized I should have just kept it going until 300m or 400m, since it was my last one). Derp. Pretty sure I can drop sub30 200's much easier now than in December.









^^ my last ~210m. nice.



nice.

really let my hips open up today, while trying to stay relaxed. sometimes I find myself just fighting my pace, ie, to go slower it seems like i'm expending MORE energy .. so really let my legs just flap around, gave me alot more speed while still keeping me pretty relaxed. I mean, that kind of running is my "end goal", to run with kenyan-ish form always and just fly when I want.



Also, just realized i'm still #1 on the FAU track 1 lap segment:



jajajaja.

2 mile warm up- 1 mile 4:41 (2:58 rest), 3 mile 14:58 (3:26 rest), 1 mile @ 4:35- 2 mile cool down. Great workout! Miss working out at sea level. I fly out to 🇵🇱 tonight, had a great time in California! Peace out!

10 miler to start my morning off. Been running on these loops for almost 20 years. I remember back in 2003 I was making a comeback after taking a break, at this point I hadn’t done anything since high school, I was 20 years old. I was trying to get back into school and get a scholarship. I was running here at night and I was just talking to myself, how I wanted to continue on with my running and I know I can be good at it, my times were modest 14:27 5k and 30:30 10k. January 2004 I got into the NAIA Division and that’s when life changed. 13:34 5k Pb at Mt Sac April 2006 and 10k Pb 28:25 in Oregon....Winning national championships in the division and then getting an American record and running a 2:12:27 Debut marathon the same year. When you think you are out of the game, hold on a little more, you never know what is right around the corner.

such a beast.

I love Bam. man he's versatile. saw this dunk last night, been waiting for them to post it.

what a great screen too .. perhaps slightly foulish, but slick play.

<a href="http://www.youtube.com/watch?v=em-YKwv0bUo" target="_blank">http://www.youtube.com/watch?v=em-YKwv0bUo</a>

easy run/bw day.



03/19/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon )
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
05:00 AM: food: oatmeal + honey + pink salt, water
06:00 AM: workout: (~9 mi)
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d
08:00 AM: food: rxbar, water
08:15 AM: workout: bw
09:00 AM: food: 4 x eggs scrambled, blueberries, 4 belgian waffles w/ honey, water
11:00 AM: food: black tea
02:00 PM: food: work life: coffee + 4 creams + 4 sugars, water
05:00 PM: lots of water
07:00 PM: food: rxbar, a new kind of beet juice (was really good), water
08:30 PM: food: french bread + roasted red pepper hummus, prunes, 2 x water






workout:
early morning stroll {very light, legs slightly dead, right knee a little achy): w/u, 1.5 hours @ 9:XX, c/d
- https://www.strava.com/activities/1460735465






workout: bw
- very strong after that 1.5 hour light run!

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 13
S1: standing single leg abductions (full ROM): x 35
S1: calf raises (shoulder width): BW x 60 (so much glute/calf pump)

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial ROM): x 35
S2: calf raises (wide): BW x 60 (so much glute/calf pump)

S3: 3sec paused dead hang wide grip pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (full ROM): x 35
S3: calf raises (close): BW x 60 (so much glute/calf pump)

someone i know on FB, before the Nevada/Cinci game.

Tom
March 17 at 8:35pm · Boca Raton, FL ·
My Univ of Cincinnati Final Four pick is looking pretty good right now.

lmfao. wrecked.

19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.