Adarq.org

hills + overheat day!

thought i was going to die (srs).. lol

long sleeve + thick sweatshirt + high socks + hills + hot/humid = insanity. decent effort tho (almost 10 miles).

02/03/2019

diet:
- crazy eating.. plus superbowl party tonight, diet will be jacked up (tons of guac/blue corn chips/salsa coming)

10:00 AM: light: 1h31m w/ hills ::: (grass, hills, overheat-training, crazy hot) /// felt like a summer session /// need more heat shock proteins!
- https://www.strava.com/activities/2122044439



^^ meltdown data.. hah.

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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

light day. felt good but tired.

sat down for too long at work, left hip flexor a little tight/achy. i've been doing standing desk alot lately, not much sitting, so seems like I "overdid sitting" lol.



02/06/2019

diet:
- ate light/clean. finished with a cookies & cream milkshake w/ whipped cream + a "chinese chicken salad".

08:30 AM: very light + kinda-hard-uphill: 1h28m w/ {45m steep hill path} ::: (grass/dirt, tired)
- https://www.strava.com/activities/2128141189





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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

light/long day.

rest tmw.

02/07/2019

diet:
- ate light/clean. steak quesadilla + caramel frap, then chicken quesadilla for dinner + a bunch of bananas/tart cherry juice, 2 x quesadilla hah

07:15 AM: very light: 1h57m ::: (mushy grass, felt good) /// tmw=rest
- https://www.strava.com/activities/2130220568



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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

got it done! won both! second race (5k) was closer.. legs were toast. but hit the gas and made sure to not let a high school whippersnapper beat me lmfao!

so now the question is.. should I sign up for a marathon on Sunday (next week)? I mean.. I don't plan on racing it "slow", i'd like to see how long I can hold 5:5X min/mi splits, and then transition it into whatever. if I could hold it for 10 miles, that'd be an enormous PR.. if I hold it for 13.1 miles, enormous PR. if I hold it for 15 miles.. would put me in good position to actually top3 a marathon, even if I turned it into 6:10-6:30's afterwards....

going to be hard for me to maintain a solid pace with my light af shoes on the roads tho.. but i think i could get pretty far with a decent pace.

might sign up soon

solid kick to end both races! (4:1X-4:2X min/mi). both races ~5:5X min/mi, so 5:5X min/mi for ~10.6 miles or something.

ran two races today (12k & 5k), totaling 17km in honor of the 17 people who lost their lives at msd. ❤ congrats to everyone who raced, especially those who did both! 💪👊 #heartandsole #heartnsole.
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i'm always down to run for #mentalhealth. running is nature's medicine, and it's fun af.
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ended up winning both races which is cool. also hit a few PRs. my goal was to *try* and get the W's but also hit every mile split at 5:5X. got it done - for #parkland & #coralsprings from #tamacrack aka #tamarac. ❤😍💪
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the 5k was rough after running for ~1.5 hours lol.
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props to @inthezonesports & @accuchip for putting on such great events!!!!
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#5k. #10k. #halfmarathon. #marathon. #ultramarathon. #runlife. #runstagram. #5km. #10km. #12k. #runhard. #runstrong. #runhappy. #msdstrong. #parklandcares. #running. #run. #raceaddiction. #runningismedicine.

double race day!

12k race recap:
- barely a warmup (got there kinda late - 15min before the race), but felt great, knew it wouldn't be a problem
- ran alone by a big gap, nothing really to report
- mostly pitch dark race, being that it started at 6 AM ET.. i really enjoy those. fun to see the sun coming up slowly etc.
- lead cyclist made sure i didn't run over a banana: "watch out for this banana!"

5k race recap:
- felt decent and awful simultaneously
- felt decent in that my legs still felt fast & loose
- felt awful in that they were annoyed of running fast on road surface
- weird combo..
- race starts, two guys go out at ~6:00-ish pace. one guy i know but i wasn't too worried about him.
- the other was this young h.s. kid, who looked so relaxed, so fresh, effortless pace.. and here i am feeling every stride.
- so i stuck behind them for 0.5 mi.
- then i said, ok this is lame, i'll just try to build a gap and see if the h.s. kid goes
- so i just took off and built a gap and that was that
- nice kid tho

in both races, this lady on bike lead me through the course. this lady was 1 of four cyclists who helped lead various groups of people out, so that they don't get lost etc, and allow the mass of people to form the 'line' of where to go. so since i was out in front in both races by alot, she stayed with me and her teammates stayed back. she did a great job, telling me when mile markers were coming up, alerting the water people that i was coming (which I never used, NO WATER), and alerting me of potholes etc.. she also threw out words of support etc. this group does that for coral springs races, they are amazing. the first time i experienced it was last year's coral springs half marathon, it was incredible. since the pack was 3 people, we had 3 bikes.. and they'd offer us water etc as we were running. it was awesome. i took a few sips but that was it, scared of drinking. other guys drank alot & took gels. but anyway, point is, this cyclist team does an incredible job.

inhaled lots of police motorcycle fumes, lol.. which sucks but, also means it wasn't windy!!! so that was good.

hah cool!



i got 2 nice finish line clips. will post tmw!



02/09/2019

diet:
- eating clean/light!
- 04:45 AM: banana, orange juice, water
- 05:10 AM: flax oatmeal + pink salt + honey, water
- 05:45 AM: warmup + race: For Parkland/Coral Springs ❤ ::: 2 races w/o stopping! Heart & Sole 12k: 1st OA @ 44.x, 5K: 1st OA @ 18.x ::: fun stuff!! every race split of the 17km total at 5:5X
- strava: https://www.strava.com/activities/2134222107
- endo: https://www.endomondo.com/users/26420622/workouts/1266082684
- garmin: https://connect.garmin.com/modern/activity/3368497152
- 12k results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=271&EId=2
- 5k results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=271&EId=1
- Heart n Sole 12k: 1st OA @ 44:43
- Heart n Sole 5k: 1st OA @ 18:20
- 12km: 44:43 (5:59 min/mi meh but, 5:53 min/mi - 7.6 mi instead of 7.5, splits tell the story)
- longest sub6 split holds: 7.5 miles (12k) (previous = 6.2 miles (10k!)
- most total sub6 splits in a session: 10.6! (17k) (previous 6.2 (12k))
- first ever 2 races back2back in the same event!
- first time crossing the tape!
- also dropped a 36:44 estimated 10k in there (2nd best 10k).

?utm_source=ig_embed



^^ second time ever crossing a tape.. first time was, in the first race this same morning!!!!!! hah.



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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

quick journaling. need to sleep ASAP.

another 2 hour run!


02/11/2019

diet:
- ate good/alot, lots of bananas/oj, milk too

light: 2h3m w/ {2h @ ~7:5X} ::: (grass/dirt/rocks, legs a bit dead) /// 1337 kcal - el8.
- https://www.strava.com/activities/2138948939





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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

early journaling. light/long day.

fun run. mud/rain/mush.

legs a little achy in some spots (hamstring tendons) probably due to that lacrosse ball stuff i did -> rolling itb/quads was causing those tendons to tighten up occasionally, due to positioning. funny.

also right abdomen a little achy, cramped at the very end of my run yesterday.. i think when it cramps like that, it does a little damage. the good news is, i didn't feel it at all during my 2.5 hour run.

hmm what else.. left achilles "itchy", think i got bit by a mosquito around there.

left heel a little achy.

right quad a little achy from random spaz out mid-day yesterday.. didn't feel it at all during my 2.5 hour run.

left hip flexor/groin still a little tight. felt it a few times randomly during the run. mostly feel it when i move around after sitting for a while etc.

massive chafe from 2.5 hour run in half tights in the rain............ lol.

scrapes from half tights.

bunch of toenails jacked up. mostly feel ok tho. new nail died after 12k+5k on saturday.

right hamstring still a little achy after runs. disappears tho shortly after.

after 2.5 hour run.. legs/feet/knees wrecked for like 10 minutes. then i ate, now they feel good. funny how that works.

just felt like posting more "tweak related news" because this volume is catching up with me a little.. BUT, last run tmw before *two days rest*. that's the plan tho..

accumulating fatigue + supercompensation works good (usually) for dunking and running..

02/13/2019

diet:
- eating good so far

08:15 AM: very light but tough: 2h25m ::: (mush grass/mud/flooding, rain, wind, felt good) /// fun stuff. love runs like that.
- https://www.strava.com/activities/2143536129





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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

REST!

legs *feel* very good.

stomach is a bit stuffed.

02/15/2019

diet:
- ate great + alot
- also had a cookies & cream milkshake + whipped cream before dinner
- had almost an entire loaf of french bread (sharing with the dogs) + quesadilla for dinner
- also had apple cider vinegar shot + tart cherry juice

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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0