Adarq.org

Some possibly interesting info about Kipchoge, the stuff about cramping & stomach issues:

running_analysisNUTRITION OF ELIUD KIPCHOGE BEFORE A MARATHON - TIPS
" The day before the marathon, he will focus on taking on carbohydrates and will avoid eating meat to prevent stomach issues – “I like to eat rice, spaghetti or ugali the day before a marathon” Ugali is a maize / cornmeal based staple which is high in carbohydrate and a popular dish in Kenya – perhaps one of the small but many reasons that the nation excels so much in endurance running."
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"The night before a marathon, Eliud will drink a bottle of Etixx Energy Load in order to top up his glycogen stores before he goes to sleep, ensuring he has sufficient energy available in the morning. “I only have a light breakfast on the morning of a race, just some tea and plain bread, as I can’t take a lot of food on. I will drink another bottle of Energy Load around 3 hours before the start of the race, no later – as I don’t want to be stopping for a toilet break whilst I’m running!”"
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"Eliud believes that rest and recovery is just as important as putting in hard training sessions, “after a hard training run or a marathon race, – I will have a Recovery Shake within 30 mins after, then I will relax and perhaps also eat a Recovery bar an hour later.”"

This is exactly the stuff I need to figure out.. I mean, in a race setting, cramping is such a bummer, because it prevents me from pushing myself to the limit & trying to keep up with these faster people. I just really need to figure it out better. Last year during my 5k PR spree, I cramped in like 2 out of 6 races (I think). Still too much.. because I ALWAYS worry about it. I'd rather figure all of this out, and not worry at all.

Working on it..

10/10/2017

bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired

wakeup = 6:30 AM
- slept in

diet:
06:30 AM: water w/ lemon
07:15 AM: workout: light speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
-- great set
- full dips: BW x 11
08:30 AM: 2% milk, water w/ lemon
- no bloating...
10:30 AM: avocado
12:30 PM: pork chili soup (really good), gyro + beef wrap, sweet potato fries, lots of water w/ lemon
- at bokamper's grill, nice meal, pretty clean
05:30 PM: workout: track
05:30 PM: sweet green tea throughout workout
07:15 PM: 2% milk, water
09:30 PM: chicken skewer, 2 x grape fruit, water w/ grapefruit juice, 2 x sour dough, 2% milk


stretch:
- 07:30 PM: lots of quad stretching during dog walk, etc .. so loose, feel great


workout: fasted morning moderate speed: 3 x 1 mile w/ full recovery @ {5:38, 5:37, 5:59} = {moderate, hard, light}
- 7:15 AM
- https://www.strava.com/activities/1223773724

felt really good physically, a bit tired mentally. goal was 3 x 1 mile under 6 min/mi, so knocked that out. Didn't look at my watch for the first 2 miles, which was cool. Had no idea what I was going to hit the first mile, so when I saw 5:37 i was happy. For the third mile I looked at my watch because I wanted to hit 5:59.

i'm also going to cut bananas out of my diet .. i think they might be contributing to bloating me up recently. I've been eating more lately and, the last few days, immediately after eating 1 or 2, my stomach would start freaking out.. Really sucks though, love bananas. Going to see if cutting them out helps.

Also felt really good fasted.. which is pretty cool. Getting better at running in the morning without any immediate sugar/food in me.







workout: track with GFLRRC: (FORGOT MY WATCH): 1 mile warmup, 10 x 400m alternating ~80-85s with 70-75s with ~75-90s standing recovery

one of the few times i've ever forgotten my watch, feel naked without it! strapped my phone to my arm but, I really hate how that feels.. so just took it off and said F it, run with nothing. I got my pace off of the guy I was running with. Felt really good.

we planned on doing 16 x 400 but there was a JV football game that was about to start, so we got to 10 before they started the game.

The other GFLRRC folks did 5 x 1 km.. since I did 3 x 1 mi earlier today, I wanted to do the 400m workout.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

I was never in, but i'm also out. OAC scares me. lmao.

dno.

Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.

10/7 pre-tourney workout

15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max

fuck man :/

any idea when you are getting it checked?

Quote from: adarqui on October 08, 2017, 02:54:34 pm

searching for third party photos/video of the race.

found one of me in the back doing who knows what, lmao. calves/lower legs are whole body is so thin.

ftfy

true.. lol.

Nice man! Maybe it was better you didn't have much competition given the weather conditions and not having any races in you.

For me personally, i'd rather have had someone to race against. I mean, the cramp would have wrecked me (if I got it) and i'd have probably not been able to hang after 2 mile or so, but there's one thing I love about horrible conditions, in my head I feel it evens out the playing field a bit. So, if some 17/18:XX'r was there, I know he'd be feeling it maybe even worse than me, since I love shitty weather. Last year, my first race back was the 9/11 run, so a month earlier than this race, conditions were nearly as bad, but not as bad as yesterday. Yesterday morning, and the night prior, my glasses would fog up completely just walking outside with them: serious humidity.

My dad is similar. He beats young guys all of the time in the 4.0 tennis division. He'll get killed in the first set, then he'll beat them the next two. Because the weather conditions are just so hot/humid, that his opponents fade like crazy. He *never* fades. It's incredible. lmao. I mean even when I was playing tennis with him, i'd be completely soaked, fading a bit, and he'd be 100% fine, no problem. He considers the first set a warm up usually. Sometimes his opponents actually retire too, because they are on the verge of heat stroke or something, wrecked. hah.

I know they had the Scranton marathon yesterday and it was wet, super humid and close to 80 degrees. So many people didn't finish or had to receive medical treatment even the top ranked woman didn't finish. The Kenyan who finished in 1st said it was one of the worst races he's ever ran. I think it's mostly the humidity, extremely draining and makes it difficult to breathe even when you're walking around. Can't imagine running distance in that sort of weather.

damn!! ya heat + humidity = the destroyer of runners.

i'm used to the humidity, having grown up in S.FLA my whole life. I think that's why you never see any TOP marathoners come down for the MIA marathon etc (there's probably also not enough money in it).. No one wants to look bad in the heat/humidity. You never see people breaking 15 minutes in 5k's either.. rarely do you see 16's.

it's funny how, around here, everyone comes out of their caves once it starts cooling off.. run/race season is like November through January, lmao! I mean elite marathoners, many of them, train at high altitude but, the humidity is low and it's cool.. I could have probably beat Kipchoge yesterday at this 5k

One thing I know, is once it cools off, I feel even better having fought through the summer heat etc.. usually get an enormous "boost" once the conditions are nearly optimal.

That's some major weight loss in 6 hours for sure. Sometimes, and I don't know if this was the case with you, I feel like the anxiety before competitions makes our bodies work harder and possibly burn more energy/ hold less water. Maybe and more probable that's some major bro- science on my part lol.

definitely man.. the uncontrollable "nerves/excitement", makes me drop more water and empty out my GI (a nice way of putting it).

for as far back as i can remember, i've always had to go to the bathroom way too much, before any competition, whether it was basketball, boxing, running, important dunk sessions etc. I embrace the "nerves" side of it, I recognize i'm much more powerful, explosive, focused, amp'd up etc. I hate the bathroom side of it. HEH!!


also, when i go for those long walks in the hot sun, i'm usually bundled up (long sleeve shirt, high socks, sun blocking hat, even a thick sweat shirt many times).. people must think i'm nuts.

just saw this on the race i'm signing up for:

Heat Warning: Temperatures/humidity can be high in South
Florida. Participants should drink plenty of fluids (non-alcoholic)
for 48 hours prior to, during and upon finishing the race. Beware
of heat-injury symptoms (dizziness, no sweating, nausea, cramps,
redness, incoherent speech and thoughts). Seek immediate
assistance if symptoms occur. Wear loose, light-colored clothing

lul.

peace!!!

didn't journal properly today, will do it tomorrow.

but was 142 this morning lmao. "physique update" today, that's 144. ~148 right now with tons of water in me. Crazy though, last night I was 145 or so, then 142 in the morning, with only ~6 hours sleep.