Adarq.org

after my light run today, i'm absolutely wrecked. just cold af. it was cold outside (for me, sub50 F initially, 50's as it went along), so I must have lost alot of "heat". anyway several hours later, I just passed out for 3 hours. completely toast. when i woke up, so cold. got a hoodie on, socks, etc. lmfoa.

the good news is: right knee (ITBS) didn't hurt during that 2 hour light run .. so that's awesome. feels great afterwards. one more light run tmw, rest sat (or very short light run), and then hopefully it's good enough for me to drop the hammer on sunday's 5k on grass. Want to really push it.



03/15/2018

bw = 146
bw before bed last night = 149
soreness = alot: calves moderate, shoulders/chest/forearms/biceps/delt/hands moderate
aches/injuries = left knee barely, right knee ITBS barely, left achilles/ankle barely (jump rope), right ankle barely (jump rope)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM

log:
06:00 AM: water
07:15 AM: workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
09:30 AM: food: rxbar, water
10:30 AM: food: 4 x eggs, french bread, 8 x small peanutbutter cups (bad idea to eat so many), water
02:00 PM: nap: 3 hours (fml)
07:30 PM: food: chicken soup, prunes, french bread, water

workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
- https://www.strava.com/activities/1454319956

felt great.



so cold i ran most of it with my hands inside my hoodie pockets.. ;d never even done that before. lmao.

i love running. ;d



tmw = another 2+ hour light run hopefully.. just relaxed, enjoying it. legs feel pretty strong.. quads have healed up since my 10k, feel like they have power again.

if i feel healthy on sunday, will try and really push it hard for that 5k.



runlikeagirl update:
- her stomach is feeling better .. i talked to her about her diet & gave her some suggestions, she took some of that input and cleaned it up a bit, added in more oatmeal/fruit, actually eating less protein .. says she feels great. could just be diet related. Also, I told her that her stomach may be sensitive like mine after races.. when I really push myself, I seem to really cause some stress to my stomach, so eating carelessly after an intense race isn't a good idea. She went to a doc, as usual, doc was useless. hehe.

she's got a big 5k coming up in like 2 weeks. going to help her prepare for that hopefully, while she helps me finish off preparing for this half marathon .. im kind 'done' preparing for the half though, especially with the knee tweak.

last hard workout will be next thursday but, just a few sub6 miles and lots of very light miles.. then the half is on Sunday.. going for that 2 days rest.

want to win this thing but, ... who knows................. could end up bad. or great. we'll find out. LMFAO.

pre-race workout.

stomach improved considerably since yesterday, but still jacked up. cramped at the end of my run ... usually a bad sign .. so hoping it's nothing tomorrow.

one sign it's jacked: oatmeal in the morning made it "even more hungry", had a hungry/rumbling feeling.

last night before bed it was bloated af.

legs felt amazing though... hopefully they feel as good or better tomorrow.



03/17/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = bottom of right big toe (jump rope) (GO AWAY fuck )
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9.5

wakeup = 07:30 AM

log:
07:45 AM: oatmeal + pink salt, water
08:30 AM: workout:
overslept - missed long run with folks -> morning pre 5k race test (grass): 3 mi progression @ {7:10, 6:37, 5:49} ::: legs felt good, no tweaks, we'll see tomorrow though - late signup 5k tmw on grass!!!!!
10:00 AM: food: rxbar, beet juice
11:15 AM: water
11:30 AM: head/face shave! game time!
01:00 PM: food: anthony's: 10 chicken wings, water w/ lemon
02:00 PM: food: kilwins: double peanut butter pie milkshake with whipped cream while browsing art
03:00 PM: art festival: picked up a painting! lol.
04:00 PM: food: whole foods: (while waiting for my glasses to get their new lenses): beet juice, tart cherry juice, rxbar, water
08:30 PM: food: some cashews, beet juice, 4 slices of sourdough multigrain (love this so much), water

beet juicing the fuck up today.. just want to overdose on it.
- stomach was feeling bad after run, but got alot better after chicken wings


workout:
overslept - missed long run with folks -> morning pre 5k race test (grass): 3 mi progression @ {7:10, 6:37, 5:49} ::: legs felt good, no tweaks, we'll see tomorrow though - late signup 5k tmw on grass!!!!!
- https://www.strava.com/activities/1457455793

my first ever race on grass tomorrow! actually excited about it.. love running on grass.

if i feel good, just going to drop teh hammer early. need to practice going out a bit harder & then hanging on. Plus i'll feel Kenyan on grass soooo, should be good.





wanted to test my legs just a little bit before tomorrow.. wanted the confidence knowing they would be ok. mission accomplished. now, just hoping i didn't aggravate anything. feel pretty good though so, hopefully everything is on the right track.

the painting i bought, lol! it's like 4 ft long, 2 ft wide.. so kinda big. HaHAhaAHAhah. I like it. no idea where to put it yet. lool.





milkshake i had yesterday:

redemption fail. had a huge lead on him after 1, 1.5, he closed it a bit by 2, then at 2.5 or so he got me. lmfao.

2 OA.

after hes like damn you must have a fast mile. lol.

the end was nuts, total confusion, we all got wrecked, but it worked out in 1oa's favor.. go figure. hah

2 mile pr and should be a 5k unofficial/official pr if it werent for the clusterfu*k.

seems like a surprisingly high number of races include some kind of logistical clusterfuck. i don't get it, as a race organizer you have one job: make a course that people can run along for a period of time. how hard can that be? especially if it's not the first time you've organized a particular event.

yea man .. :/ it also doesn't help that I have some shitty eyesight. In one race I couldn't see the turnaround markers, and no one was there to say HEY TURN AROUND HERE (in a 5k/5 mile combo). The 5k 2 weeks ago was just "measured wrong". The 10k last week was pretty solid. The half marathon I ran was short for pretty much everyone. People who got a huge PR official, didn't even get a half marathon time on strava because it was like 13.08 not 13.1. Measuring a course that long is one thing, runners potentially hitting turns incorrectly or tangenting "too officially" could explain it, but I doubt it. That instance just seemed short.

this race was very well organized (people everywhere directing) until the very end. Once we got to the "final turn", we hit a huge patch of field with absolutely no direction & no sign of the finish (it was behind a small forest), cones going one way, trash canes lined up going another, and a secret set of cones making a HARD RIGHT to the finish area (which none of us took). I went around following the wrong cones, third place followed me. I didn't know where 1st went but he kind of went in the right direction and then he's hopping a fence and sprinting to the finish.

absolutely nuts.

so ya, funny but frustrating. I mean whatever, official 5k PR would have been nice.. but it's not like I won't crush this effort on a road or something, so it doesn't really bug me.

my last "0.15" was at 6:15 min/mi pace or something.. at one point i stopped completely looking where to go. eh. wrecked.

what does bug me though.. is how 1st OA got 17:17 and I got 18:05......... and I was like 10-12s behind him. I can admittedly say that is bothering me. Because on paper it looks like I got dusted. That's fucking annoying. legit annoyed by that. I "shouldn't have left it up to the judges" tho ... should have gotten the KO. fuck.

most races are pretty solid.

anyway, lame!!!!!!!!!!!!!!

maybe the lesson here is: find more track meets & enter some!

btw....... this park I raced at, never heard of it before. It seems pretty popular in the Football scene. Tons of pros show up there to hold camps, support the youth/h.s. games etc, workout, etc. Lots of crazy clips on IG.

Ives Estates Park

instagram.com/explore/locations/647785650/ives-estates-park/

just a few NFL'rs to show up:

Gronk, Vick, Sio Moore, Le'Veon Bell











Ocho Cinco out there filming:





Also, this dude has some nutty videos: a footwork/speed guy

instagram.com/goldfeetglobal/

some jets WR



him with pros @ Carter Park (my fav track/park)



I can't find the video I saw earlier of the trainer himself, but man he's explosive/crazy coordinated...



Look at this fu*kn dude, he's kind of nuts:





People doing boxing training out there:





Welcome to Miami......................... athletics.





anyway .. solid park for some LONG grass runs.. i could def see myself going out there on a weekend and getting in some 20 milers on grass, lots of stuff to keep me pre-occupied.



they posted a clip of the start .. got a few seconds of run footage in:








^^ kinda cool right.. go do a race, find out about all kinds of cool stuff. ehehe.

nice photo with the top 3 OA'z.



dude on the left has alot of potential.. i've seen him at 2 other races, in which he ran like 19:45, 19:30, and now low 18's (ON GRASS/tough course).. he says he doesn't run much (specifically), but he plays futbol 4x/wk. But he's going to take running more seriously now .. very solid potential IMHO. has a great attitude for racing too, just goes out there and gets after it. And afterwards, always very positive.

5k race day yaaaaaaA!@!#!@$!



03/18/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:00 AM

log:
05:15 AM: GU, oatmeal + tons of pink salt + tons of honey, lots of electrolyte water
06:45 AM: workout: w/u + race + extra miles
-
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}! insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating
08:00 AM: food: rxbar, water
08:10 AM: more workout ^
10:00 AM: food: at race: some vegan burger stuff, some mini empanadas, water
- really good!
11:00 AM: food: grand luxe w/ aunt: chicken & waffles with tons of syrup, french toast with tons of syrup, some sourdough with butter, lots of water
01:30 PM: food: rxbar, water
03:00 PM: food: black tea
06:30 PM: food: 3 slices of sourdough multi grain, bunch of cashews, banana, water
08:30 PM: water



workout: (14 miles total): w/u,
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}!  insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating, c/d
- https://www.strava.com/activities/1459265415
- http://www.splitsecondtiming.com/results/2018/ives2018.php (edit: adding results)
- PR's:
- declaring a 17:39 5k PR and don't give a fu*k.. 17:08 for 3 mi & a 6:1X 0.15 (confused/lost) finish still came out to 17:48 watch time.. so 17:39 is my time. kiss my ass wrecked course.
- 3 mi @ 17:08 (-3s?)
- 2 mi @ 11:14 (-6s)
- 5k @ 17:39 (-4s)
- cooper's test: 2.13 mi in 12 minutes!
- official 5k: 18:05
- can't even find the results .. odd. they are empty on the main site: http://www.splitsecondtiming.com/results/2018/ives2018.php

guy who hopped the fence was on the right path. i went way off course and yelled to the people yo where do i go. insane.

same guy who beat me for 10k last week, got me today. i had a big lead on him, but he closed it by about 2.5 and got me. wrecked







^^^ that small dip ~3/4th of the way into the first mile was me going up a very steep but small hill, got me to like 7:XX pace and it was only like 15 feet, but really steep .. ruined my first split which i wanted to be sub 5:30 lol. fuqn "hill".









17:08 for 3 mi (closing in on 3 @ sub17!!), but 18:05 for 5k (0.1 mi in nearly a minute? syke).