Adarq.org

a bunch of photos of me from my last race .. they just uploaded them.. lool. the guy to my right in the starting line photos won it.























hahaha.. also my hands look weird.






1st & 2nd, 3rd dipped out.

out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

i've come to the realization tho that, it's forefoot/midfoot/heel strikes VERSUS overstriding.. i've gone back to heel striking (without overstriding) and I love it.. i'm so much stronger with that style (my natural style).

but ya i don't notice at all when i'm racing, but i'm also only around a few people or by myself.. but when i watch slower people crossing the line, alot of them definitely overstride and their stride frequencies are way too low.

i think the only person so far that i've seen LEGIT forefoot striking was that former professional kenyan-american runner I was trailing for ~1 mile during a 5k.. his stride looked very different than everyone i've ever seen running.

also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

seems like every1 warms up differently.. some of the people with collegiate backgrounds seem to put in some actual miles before the 5k's.

i personally just do a bunch of increasing intensity ~200-300's until i'm "easily under 5 min/mi pace".. then I know my body is firing on all cylinders.. i make sure that I hit those paces staying relaxed etc.. I get there pretty quick because of all of the adrenaline, so getting there while staying relaxed is very important because you definitely shouldn't be forcing anything when you're warming up -> you have 3.1 miles to go after all, forcing it for me starts around mile 1.5-2 lmao.

some elite dude told me to run ~3 miles before the 5k: 8 min/mile, 7 min/mile, 6 min/mile..

but i havent done it yet.. i dont think it would help me given the way i train.. i have so much power early on that, i dont want to "sap" it.

most of the fast people seem to do what I do somewhat.. mostly some strides from the starting line, out to a certain point.. and light jog back.. most of the 'slower runners' seem to jog around real slow 'behind' the starting line.. many of them also do the "event warmup", which none of the faster runners ever do.

sorry if i missed you mentioning this earlier in your log somewhere!

dewd it's np!

  redbeard bros

redbeard bros

redbeard clan.

also, gukl and i have the same hair/beard right now LFMAO.

That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.

PRE-RACE DAY = REST DAY!!

drank less water today.. well i drank less before my last race too.. it helps on a rest day.. otherwise I have to pee it all out like crazy, especially at night when i'm trying to sleep and early in the morning.. so drank even less than last time. so far so good. Watermelon in the morning fixes everything -> the water in the watermelon is enough hydration it seems.



11/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = dno
morning resting heart rate = didn't measure
soreness = quads slightly (moderately - early) (slightly - later)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = moderate
- trying not to pee my brains out tomorrow morning (or when sleeping)
mosquito bites: 1



Food

9:30 AM

- huge quarter watermelon
- banana
- english muffin



Food

1 PM

- propel
- cereal + 2% milk
- 6 x eggs + english muffin with honey on the muffin
- 2 x banana



Food

7 PM

- 2 x egg roll



Food

10:15 PM

- 2% milk
- vegan fudge brownie
- small: water w/ lemon



Food

12 AM
- needed something

- 2% milk
- banana



feel pretty good right now.. quad soreness clearing up a bit. If i manage to get some sleep tonight, should feel really good tomorrow morning. Since this 5k is so close by, i'll run there like I did last year.

tmw's goal for 5k race = massive PR over 2 miles.. 3rd mile cooldown (most likely).. which would still end up being a 5k PR.

because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.

ya i started tracking them once ZIKA came about.. if I get zika, I kind of want to know when I got it.. hah. I'm honestly surprised I haven't gotten bit more.. I used to get lit up WAAAAAY more when I was out of shape.



they bite you while you are in the shower? WTF? that's a nightmare.

solid limerick..

will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:

in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress. 



http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

dude you're killing it - another trophy!! damn!