race day!
12/13/2017bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = back of left knee/left calf a little tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = great
wakeup = 09:00 AM
log:09:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, 2 x banana, black tea
- bananas wrecked my stomach initially, but helped me empty out fast..
10:30 AM: leg drain: 30 minutes (felt great after this)
01:00 PM: food: anthony's pizza: 4 small slices of tomato basil mozzarella, 5 chicken wings, sweet green tea
04:00 PM: food: 1/2 english muffin, 1/2 sweet green tea
05:15 PM: workout: walk to race, warmup, race: 4:58
(-5s) & 3rd overall!
08:30 PM: food: cookies and cream milk shake
10:00 PM: food: some chocolates, 5 chicken wings, bread
stretch:icing:self massage:leg drain:10:30 AM: leg drain: 30 minutes (felt great after this)
contrast showers:naps:workout: walk to race, warmup, race: 4:58 (-5s)- 3rd overall!
-
soo.. got it "done". Feels great to just get into that territory, reminds me off my first 11' touch on a vertec, except for that PR I knew I was "nearly maxed out" (at the time), hit 11'0.5" the next week IIRC .. but then it was hard af after that. As for today's result, I definitely have WAY MORE in the tank. Finished the race very strong, never had acid in my legs, only some acid in lungs or just cold air - not sure, kicked decent, made a few mistakes (mainly slowing down too much approaching the uturn) but still enough to run a good race. Anyway, I should be able to hit sub5's all day eventually, that's the goal. This shouldn't be some number I have to struggle with, I need to turn it into a "moderate effort" result, with max effort being in the 4:3X's.
official results: 4:58.170
- watch estimate: 4:57 (strava)
http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6317
Didn't realize how close #4 and #5 were until I saw the results when I got home. Seems like I lucked out a bit because I thought I was by myself, by ~3s or so. Regardless, kicked ok, but not max. My only regret was just not pulling a max kick out, could have definitely closed the gap even more on #2, who I gained on in the last 400m. 3-6 was really close.
#1 just dusted everyone (4:32.40)
I got boxed in a bit in the start again, and by the time I got into the clear he had a ~15m lead or so .. So instead of catching up, I stayed back and figured i'd make sure to battle for top 3. Worked out decent.
The top 2 guys are both D1 FAU runners:
-
http://www.fausports.com/sports/m-xc/mtt/lachlan_shiver_1024648.html-
http://www.fausports.com/sports/m-xc/mtt/sean_barone_1055211.htmlAnyway they were good dudes. Got a big handshake/hug combo from both of them, respectful athletes.. ie, they didn't just ignore everyone else.
I wasn't hurting at the end, felt great .. well other than my throat, breathing in that cold air rubbed it raw or something. HEH.
Got a milkshake after:
And here's my plaque:
strava:
-
https://www.strava.com/activities/1313279879other:
- 1k = 3:04, what I ran sunday lol
warmups were so easy, so relaxed, and low 5/sub 5's.. new i'd be flying.
^^ bet I ran a ~67 or something for the first quarter mile of that race.. and i'd have thought I ran a 1:14 or so.. excited.
nice..... need to get that km under 3 though.. hopefully before 2017 is over 8|
OH BTW. Look at how wrecked the starting line was before I & a few others moved in .. I actually helped the #1 guy get to the front. He asked an 8 year old kid if he could get in front of him, and the 8 year old shook his head no. I told the kid, "hey, he's asking you politely for your safety, there's alot of fast people here and they don't want to run you over".. then the kid moved back. Ridiculous. The race organizers need to help out with this stuff.. I had to also ask a few more kids to move over who started blocking me before the race started.
Also a photo of me with someone i run with on occasion, he finished 10th I think. No speed work and hits 5:21 hehe. He wants to hit sub5 so bad, but, he's just not hitting the track. He could hit it if he got in one speed session a week. He wants to hit the track more with me and this other guy I made friends with "Eddy" (very fast guy 4:59, also insanely fit, did a 100 miler, and he's like high 2:4X-low 2:5x consistent in marathon or something, at 40).
his phone quality camera needs improvement!
One of Tom's friends predicted i'd run 5:11 this race....... I told him i'd crush that.. Saw him at the race and he was shocked.. lmfao.
Monthly Tracker: 2017December (12) 2017TODO:Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
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