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race day! legs feel weird as expected. lots of "fake pain/tightness". hate this kind of shit. hamstrings/adductors sore. calves tight. eh.

nutshell: 2OA in the mile race, 5:06 watch, lost by ~0.3s to my fast af friend.

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04/10/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings moderately, adductors moderately (left more so), calves slightly
aches/injuries = none! good news!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 51
HR high: 170's?

log:
07:30 AM: food: 3 x banana, beet juice, water

just pasting this in, too tired to re-write it:

My plan of attack for freshening up my legs before tonight’s mile race:

(09:30 AM) Contrast shower: scolding hot (10+ minutes), to cold (5+ minutes)
HR hit 158 at the very end of the scolding hot portion - which seemed accurate considering I felt like I could pass out
HR dropped down to high 130’s for the cold portion
HR dropped down to ~63, 45 minutes after
(10:00 AM) 40 minute Leg drain in compressions (while reading a book lol): immediately following contrast shower
Feet incredibly numb towards the end - when it starts feeling “unsafe”, it usually means it’s going to work good.
15 minutes after, legs feel really good
(NOPE) Another hot shower eventually?

(NOPE) A nap would be incredibly beneficial … but not sure i’ll take one: have work I need to do.

Race day nutrition:

(08:00 AM) breakfast: 4 eggs (with pink salt/black pepper), 3 bananas, beet juice, water
(12:00 PM) lunch: chicken wings, small amount of bread, water
(04:00 PM) pre-race snack: oatmeal + pink salt + honey, black tea
(05:00 PM) pre-race caffeine: GU w/ 40mg caffeine, water


workout: Ben & Jerry's Mile Race (no watch): 2OA @ 5:06 (watch) / 5:15.31 (official, lost by 0.03s? lol) -> Got sniped at ~0.9 mi by my dude Junior Rosa! ::: only thing i'm upset about is just not kicking properly, otherwise happy about it given the context
- https://www.strava.com/activities/1501375109
- http://www.splitsecondtiming.com/results/2018/icecreammile.php
- scorching hot
- feel like shit mile (legs dead/sore, cns kinda janky): 5:06  eheheh.

they changed the course last minute to include a u-turn, because of the weather. So I think that's why it ended up a little long. It was certified prior, but weather was wrecked today (rain/lightning all day etc). Was fine for the race, but they made the decision to change the course. We lost some considerable time/momentum with the turnaround, would have been awesome if they didn't change the course. Was feeling pretty good.

Really not sure why I couldn't kick properly. It wasn't because of fatigue. Sometimes you just "feel beat" and can't dig deep it's odd. At the end of the race I was fine, not hunched over/gas left in the tank. It's something i've done before in races and it really bothers me. All I have to do is punch the gas and the kick will come but for some reason i'm just coasting out the "defeat". Mental shit.

Also massive props to Junior Rosa. He got there at the very last minute, and couldn't even pin his bib - had to hold it during the race. No warmup either. I thought I had him around 0.8, he pushed and I accelerated and he let up, but then he tried again and got me

Really glad he showed up. No other fast folks showed up. I was getting bummed out until I saw Junior running up to the start with literally less than a minute until the race. Then I got amp'd.

Also, no watch. Never once looked at it. Interesting because I ran pretty steady/solid, other than the slow down approaching the turn around. So that's pretty cool.







garmin connect has been broken lately



my usual deep dig into the data, doesn't work anymore. annoying. need to contact them.



flexibility: very brief holds (~1s), high "rep" alternating (left/right limb) stretches
- hamstrings mostly, adductors/forearms/triceps/quads/calves less so

going to make this my nightly routine .. just going to keep hammering it until "experiencing a position" doesn't wreck me. also going to try and not overdo it, brief/comfortable holds, no forcing, etc.. need to put my limbs in these roms tho, rep after rep, until it's not a problem.

easy day! fatigued.

I think I got bit by some horseflies or something on the back of my head. I got attacked today at the park & my head has been stinging all day. Didn't put 2 & 2 together until later on lol.

Got my Kenya windbreaker hoodie ... it's pro af!!!!!!!!!!!!!!!!!!!!!!

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04/11/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, adductors moderately (left more so), calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's (hills)

log:
07:00 AM: food: rxbar, water
07:22 AM: workout:
relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
08:45 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: whole foods: egg sandwich, beet juice, water
11:30 AM: water
02:30 PM: food: kapow: veggie/egg fried rice with chicken + avocado, 3 x water w/ lemon
03:00 PM: food: sloans: 2 x ice cream scoop, peanut butter cookie
06:45 PM: workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
09:30 PM: water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
- https://www.strava.com/activities/1502176256
- vo2 max: 61 (EEK!!!)



workout: bw
- ok

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 12
S1: single leg standing abductions: x 30
S1: leaned over single leg hip extension: x 50



workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
- https://www.strava.com/activities/1503288004
- vo2 max: 63 (ok nice..)

easy run day.

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04/13/2018

bw = 144
bw before bed last night = ?
soreness = calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = tight
feel = ok
hours sleep: 8

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 38
HR high: 130's? (run)

log:
08:00 AM: rxbar, water
08:58 AM:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55
10:15 AM: food: rxbar, oatmeal + honey + pink salt, 2 x banana, water
01:00 PM: food: rxbar, coffee + 4 cream + 4 sugar, water
04:00 PM: food: 3 x trail mix bar, TONS of water
07:30 PM: food: rxbar, prunes, 3 x banana, water
08:45 PM: stretch: 1 hour: while watching common wealth games 10k & a half marathon video

workout:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55
- https://www.strava.com/activities/1505947837
- approx 6 miles

stretch: 1 hour: while watching common wealth games 10k & a half marathon video
- everything

Just remembered about the Duval Street Mile .. and it's soon! (April 26th!)

I want to do it .. but it's a 4 hour drive lmao! It's basically on the edge of the Southern most tip of the US, lmfao!! Will look into the various options.

The site is hideous but awesome, lots of cool stats, records, lists, etc.

http://duvalstreet.webplus.net/index.html

I could possibly top 3 OA this and potentially get on the top 25/set a record for 35 y/o. Enticing..

edit: maybe i'll invite my aunt. dno.





edit:

~$200+ for a 1 hour flight.. forget that.

~$9 or $25 for a 3 hour 45minute bus ride....................... hm..................... I can do that. Then I can just take a nap in there, chill, not worry about driving or my car breaking down etc.

Also, it literally takes me 0.7 mi from the race start!! Seems like this might be the option.

All signs pointing to me doing this race.




edit: they've got finish line video as well. (guy in first two vids (same year) finished @ 4:28 .. occasionally this race is crazy fast for #1)

<a href="http://www.youtube.com/watch?v=16DObm7zox0" target="_blank">http://www.youtube.com/watch?v=16DObm7zox0</a>

<a href="http://www.youtube.com/watch?v=rVQvgk6y3aA" target="_blank">http://www.youtube.com/watch?v=rVQvgk6y3aA</a>

<a href="http://www.youtube.com/watch?v=4ymbjfv79w4" target="_blank">http://www.youtube.com/watch?v=4ymbjfv79w4</a>

rest day. right hamstring sore as fuck. great.

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04/16/2018

bw = 144
bw before bed last night = 146
soreness = calves slightly, hamstrings (left slightly, right ALOT), adductors slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: none
HR high: none

log:
07:45 AM: food: rxbar, water
09:30 AM: food: 4 x eggs sandwich on toasted sourdough rye (with pink salt/black pepper), 3 x banana, chocolate muffin, beet juice, water
12:00 PM: food: rxbar, water
03:00 PM: food: 2 x peanut butter trail mix bar, tons of water
07:30 PM: food: anthony's: 15 chicken wings, some faccoaiocicosdio bread, beet juice, water
10:00 PM: tons of water

some light stretching throughout the day, trying not to wreck myself more, but still loosen up a little.

i'll probably feel alot better tomorrow .. all that protein + water + no activity etc. bleh. seems to be a theme lately. need to break this cycle.

1   580   6              John                   Frans   9   21:40   00:21:40   6:59

nine years old, 21:40

 

RACE DAY!!!!!

feel great. right hamstring slightly sore but nothing to worry about. that improved fast. thankfully.

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04/17/2018

bw = 143
bw before bed last night = ?
soreness = right hamstring slightly
aches/injuries = left adductor still achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44?
HR high: dno

log:
08:00 AM: food: 4 x eggs, beet juice, oatmeal + pink salt + honey, water
12:00 PM: food: work: rxbar, banana, peanutbutter trail bar, tons of water
04:00 PM: food: oatmeal + tons of pink salt + tons of honey, water
05:00 PM - 06:15 PM: off and on water .. cramped up a bit during warmups, drank a bottle of water 10 minutes before the race .. was worried
06:30 PM: race: FICPA 5K: 1st OA in a nice battle! 17:35 official! (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.
08:30 PM: food: anthony's! roast beef sandwich, lunch sized tomato basil mozzarella pizza, some salad with gorgonzola, bunch of water

race: FICPA 5K: 1st OA in a nice battle! 17:35 official! (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.
- https://www.strava.com/activities/1515039736
- http://www.splitsecondtiming.com/results/2018/ficpa5k2018.php

I passed the mile 1 marker at 4.58 lmfao, but it was short (or my watch was wrong, i'll go with it being short). I was like holy shit. i didnt know it was short, wasnt looking at my watch during the race. figured id finally transformed into a Kenyan... lol. not yet.

Saw someone I knew who was pretty fast, but I had beaten fairly easy a year ago. He went out really fast, so I was wondering if he was going out way too hard, or if he was in better shape. After 400m or so, I correctly analyzed that he was in better shape! haha. He ran a really good race. He pushed it hard. I separated a little by mile 2, and then started to push it harder by 2.5, which got me some space. He finished with 17:55. It was fun, he's a really great dude.

As for the confusion: there was a huge bus blocking our view up ahead for the rest of the course, and a car erroneously coming down our way with cops trying to stop it etc, and our "pacer/leader" on the bike disappeared. So we were like wtf? discussing if either knew if we had to keep going or turn etc. seems like this kind of stuff happens alot hehe. Stuff like that does suck though, definitely ruins your rhythm. Need to get better at handling stuff like that, without breaking my stride. Seems almost impossible though. Confusion makes you slow.

On to mile race prep!

I have a big mile race on April 26!!! Going to try and be as fresh/fast as possible for it. It's 4 hours away sooooo... Can't go out there wasting my time. Need to bring it.