Adarq.org

race day!!

11/25/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 5 AM
- rough sleep last night.

log:
05:00 AM: food: heated up black coffee + 3 tspn cane sugar + pink sea salt + black pepper
06:30 AM: food: some sips of sweet green tea
07:00 AM: workout: warmup + workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
08:00 AM: food: 2 x banana, 2 x small cup of ice cream, 2 x very small protein wafer
09:30 AM: food: whole foods: berry smoothie with whey, 2 x bacon egg & cheese muffin (so good)
03:00 PM: food: big bowl of wheat square cereal in almond milk, blueberries
- destroyed my stomach, instant bloating/cramping
05:00 PM: workout: bw
- 3-5 sec paused dead hang ng pullups: BW x 8
- full dips + hold at the end: BW x 8
- 2sec paused dead hang wide grip pullups: BW x 7
-- nice!
- full dips + hold at the end: BW x 8
- dead hang chinups: BW x 6
-- just being safe
- full dips + hold at the end: BW x 8
06:30 PM: food: coconut water
07:00 PM: workout: drills mixed with walking - great session
09:00 PM: food: non-dairy kefir cashew, coconut water
09:30 PM: food: almond milk



stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
- https://www.strava.com/activities/1289996203
- http://www.splitsecondtiming.com/results/2017/2017bullrun.php

tried a new nutritional strategy (not good), had like no energy.. at least I didn't cramp though.. had to battle through a bit of hell to finish. lmfao.

last year hit 18:22 on this same course hah. Also hit a 5.19 first mile last year, which was a PR at the time, but was in chase mode of a 16:XX guy.





wreckage.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5)]
- FORMAT: (day, wakeup time, hours slept)

"develop your speed through your strength", great quote/philosophy.

<a href="http://www.youtube.com/watch?v=T2ciHz4Hilo" target="_blank">http://www.youtube.com/watch?v=T2ciHz4Hilo</a>

No more doubles for me, for a while. Time to start reducing run volume. Also going to do more relaxed speed. Probably going to walk tonight, recovery, then some relaxed speed tmw morning. Have a decent speed session on Tuesday which I may cut the volume a bit for. Need to recover more for 12/2, 12/6, 12/13 mile races, and finally a 12/17 5k.

Also i'm 139 right now, which means I must have lost some serious water this morning, because I ate alot after the race. It was weird, 67F or so at 6:30 AM, 77F or so to start the race, and by the end it was 72F lmao. It went up and back down.

sigh, heats beat my celtics and minnesota lately....

yup.

Heat have a really good squad.. was just flipping thru channels and saw they were "Stephen A Smith's sleeper", lol, whatever that's worth.

To me, they look like a playoff team this year, and a dangerous one at that.. lots of weapons, extremely athletic unit too.

yeah it wasn't a comment so much about quantity as about content. you're adding and taking away whole categories of food all at once, that alone could be messing with you.

definitely. i figured you meant that as well.

i'll probably post something better to IG (just did this very fast), but here's 2015 vs 2016 vs 2017:

Race strategy!!! yay!!

I'm one for two (1/2) on this so far. Success last week, complete failure yesterday. So let's see how this goes.

Last year's race:

https://www.strava.com/activities/779789036/overview
- splits: 5:19, 6:04, 6:19, no sprint finish (5:56 min/mi)
- 4th overall, 1st in 30-34
- 18:22 official, 18:16 watch
- 2 mile: 11:19 (still my best 2 mile!!!)

Ok so I just remembered, this course has a motorcycle cop lead .. which amps me the F up. I run better with that stimulus: it's intense.

I don't see how i'm going to put together anything amazing tomorrow, don't feel too great, though I have improved quite a bit since I drank that first tea around 5 PM ET. Body/stomach felt dead before that, now both feel decent. Might feel good tomorrow.

Going to keep it conservative:
- HARD 1.5 miles out
- moderate 1.25 miles back ~6 min/mi, which would still have me way under 6 min/mi average if I hit the first 1.5 at 5:2X.
- HARD finish - would help me get back under even more, closer to sub 5:50 pace I think

Last year, my first mile was 5:19, so really pushing it. I was dead by then, and was ~5:50-6 min/mi pace for the next 0.5 miles. So at the 1.5 mile point, which is the turn around, I had PR'd my watch based mile and then died for the next 0.5.

So this year i'd like to hit that first mile similarly hard, but just keep it going for the next 0.5, as much as possible. Once I hit that turn around, i'll re-asses and maybe shut it down a bit, but then use that as some "recovery" before trying to hit a really hard quarter to close it out.

I'd like to hit the first 1.5 miles @ 5:2X pace at least. So that's pretty much the goal here.

dno, sounds like a solid goal for tomorrow given how bad Thursday went.

also, I think i'm going to run shirtless.. lmfao.

peace!!!!

Dehydration and GI distress:

http://running.competitor.com/2014/08/nutrition/stomach-issues-and-dehydration_77563

Quote

The problem with dehydration and GI distress is that it becomes a vicious cycle. In order to hydrate a runner needs to consume, and keep down, fluids. But, without the necessary blood blow, an athlete’s stomach rejects those fluids by sending them up or down.
Read more at http://running.competitor.com/2014/08/nutrition/stomach-issues-and-dehydration_77563#gFGrIIglyK6s0VeV.99

As for me the other day, not sure how I could have been dehydrated, but it's possible. MAYBE I ate TOO MUCH, and had too little liquid to help process all of the food, causing my stomach to become chaotic.. That's something I was thinking about before even searching.

That could be a very real possibility... Eating TOO much, without enough liquid to help process it. As compared to eating lighter and drinking the same amount of fluids, having more than enough liquid available.

I think that makes some sense..

Testing this out.