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forgot to check my endomondo stats yesterday .. hit another 18:32 5k during my progression. Also a 3k @ 5:41 min/mi pace, nice! 1k was 5:17 min/mi.

first 10k tomorrow!!

goal: sub6 pace (~5:56), 36:5X 10k.. given my track workouts & tempo this week, i'm 100% good for that.. but, who knows.

weather should be amazing.. cold as fu*k initially (~55F) but, great for running.

also, felt like Joe today .. hands were FROZEN after my walk. lol. thought, hm i shoulda worn "gloves".. 

need to wakeup at 4:30 AM .. going to sleep soon!

Quick update, before a bigger later update!

2nd overall @ 37:13 official

37:04 watch (previous PR = 39:53 a few weeks ago during my half), so nearly a 3 minute improvement... haha.

Had to battle hard for second.. I was ~20+ seconds back at mile 4 or so. Had to end it with a 5:50 mile & a strong 0.2 mi kick to get 2nd. Overtook #2 (my friend) at probably ~5.6 miles (out of 6.2). So I was in 3rd for 5.6 miles ... haha. First time ever "hunting someone down".

Also, my training partner got 4th overall & 1st for women, PR'd her 10k by nearly 40s.

I was really hoping she could catch my bro and beat him for 3rd.............. lmfao.



Finally, the guy who won it was 55. Dropped ~36:20. Dude looks like he is in incredible shape, and obviously he is. That's one thing I love about running: getting beat by "old" people or women. 55 is pretty "old" when it comes to running, but these dudes are still out there crushing people. Good motivation/inspiration.

will post more details later!



\o/

coming down with a cold .. also snotting out some blood, which could be related to the cold.

race day!!!!


03/10/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = pre-race: none!! post-race: right lateral quad tendon (didn't feel it during the race, felt it after stopping for a bit and then during the post-race miles)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, electrolyte water
06:15 AM: food: water @ the park
06:45 AM: food: water @ the park
06:30 AM: workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official), 37:04 (unofficial, previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
09:00 AM: food: post-race food: 2 x awesome egg thing, 2 x blueberry oatmeal thing, water, rxbar
10:30 AM: food: farmer's table: pancakes with butter/syrup, potatoes, eggs, sausage!!
12:00 PM: food: 2 x banana, water
02:00 PM: food: rxbar, water
06:30 PM: food: oatmeal + honey, cashews, water
TODO: dinner snack?

workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official ), 37:04 (unofficial , previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
- https://www.strava.com/activities/1445535893
- http://accuchiptiming.com/images/Age_Group_Results-Giving_Kids.htm
- 10k watch based PR by nearly 3 minutes!!! 

pretty brutal 10k .. the first 3 miles today were harder than my 5k last week, in which I hit ~5:43 pace .. cold coming on might have something to do with it, or headwind, or both, or just fluctuations in performance. dno. all good though, had to push harder than expected - and I did, so i'm proud of that.

last 1.2 miles was brutal.

that "finish with a hard mile" in my recent training sessions, really helped me today. I was hurting but, I had 1.2 miles of "kick" (fatigued kick) in me .. kept thinking about the 5:21 I hit after so many miles in training, or the 5:4X's etc.. so, it helped me mentally, because I knew I could finish strong.

so that's pretty cool.

wanted sub37 but i'll take it

Also, Andrea (training partner) got 4th OA / first female with a huge PR. 38:38 watch? 38:49 official. flying!! Congrats!!!







^^ i've seen this happen quite a few times for myself.. HR going down as I pick up intensity to a certain point. Wonder if it's legit/accurate & has anything to do with running economy and such.............. never know. heh.

my splits: (just listing for comparison below)
- 5:52, 5:57, 6:05, 6:09, 6:01, 5:50, 0.23=5:36
- that 6:09 was pathetic .. i was debating life at that point, then manned the fu*k up.


runlikeagirl update: she hit 38:48 official, 38:38 watch .. previous PR was like, 39:24. 4th OA, 1st women. Was hoping she could catch Cory and get 3rd, lol.

her splits:
- 6:13, 6:11, 6:20, 6:12, 6:16, 6:14, 0.23=6:03


Cory is a damn beast. He's the guy who helped me PR my 1k. He takes big risks and sometimes they pay off. I just had more in the tank in the final 2 miles, even though he had a huge lead on me, I was able to cut it down. First time i've ever "sniped/hunted" someone... tbh, i'd rather be hunted. Hunting is stressful.. "will I be able to catch this guy?!!?" over and over. lol.

He got 37:31

His splits were:
- 5:50, 5:50, 6:00, 6:20, 6:20, 6:18, 0.13=6:21
- he ran 6:13, said maybe he ran "too many tangents" .. I need that tangent skill. I ran 0.1 mile more than him.. lmfao!

complete rest. tomorrow as well.

barely a cold, but have something going on.

leg tweaks feel better than yesterday at least.

been tired all day.



03/11/2018

bw = 143
bw before bed last night = ?
soreness = quads slightly sore
aches/injuries = right hip flexor barely, left lateral quad insertion barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 12

wakeup = 09:00 AM

log:
09:00 AM: water
10:30 AM: food: belgium waffle eggsandwich tower with 4 x egg, blueberries, raspberries, avocado, water
02:00 PM: food: wholefoods: orange chicken, chicken briyani (sp?), small bit of mac and cheese, water
04:00 PM: water
05:00 PM: food: peanut butter cups, fresh sourdough rye, water
09:00 PM: food: cashews, prunes, sourdough rye, water

rest day #2!

legs feel AMAZING .. but will my right knee hurt at all tmw during my run/workout? .. that's the question. hope it's fine tmw. don't want to have to shut it down.



03/12/2018

bw = 144
bw before bed last night = ?
1soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired but great
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:35 AM: water
07:40 AM: workout: bw
08:30 AM: food: rxbar, water
09:00 AM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
11:30 AM: food: work life: coffee + 4 cream + 4 sugar
03:00 PM: food: kapow: egg/veggie fried rice, lots of water
03:30 PM: food: sloans: peanut butter cookie
04:00 PM: water
06:40 PM: food: rxbar, water
08:00 PM: food: prunes, cashews, peanut butter cups, beet juice, water



workout: bw
- no groin pain!
- weak tho
- decent session, held back a bit on pulls, was being safe with groin .. glad i didn't feel it.
- barefoot

S1: 3sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 8
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 13
S3: standing single leg abductions (partial at the top - harder): x 25
S3: neutral calf raises, back extended/hips locked: BW x 20
S3: no pause forward walking lunges: BW x 10 each leg



before sleep:
- legs feel so good it's crazy
- feeling a little "worked out" feeling in my hams/glutes, from lunges
- i imagine i'll feel something in my right knee tmw morning at some point .. going to try and go light though and try to avoid making it surface. well, it's surfaced going light (like post 10k light run), so who knows. if it's "intense" at all, will shut it down.

plan tmw is (hold back) track workout + moderate tempo finisher @ like 6:30-6:40 min/mi on turf (~4+ mi)

gn!!

light track day!

right knee started bugging on the 800's, shut it down and jogged light below tweak threshold... 16 miles below tweak threshold........... weird.

9:00 PM: tested out a lunge .. left leg forward, right leg back:
- wide lunge: no pain
- shorter lunge: pain right in the spot

no pain with right leg forward, wide or short.



probably gave myself a bit of ITBS (on my right knee) from lunges after the easier runs.

 

03/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = during 800's: right knee tweak surfaced - felt it afterwards when walking occasionally
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: oatmeal + honey + water
05:40 AM: workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
08:30 AM: food: rxbar, water
09:00 AM: food: whole foods: bacon egg and cheese sandwich, double chocolate muffin, water
11:00 AM: food: rxbar, banana, water
02:00 PM: food: 4 peanut butter cups, water
04:00 PM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
06:00 PM: water
TODO: snack

workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
- https://www.strava.com/activities/1450782217

not much to report. slow workout. 800's were at ~5:4X to 5:5X pace, pretty easy. did them with a guy training for the Boston Marathon.

felt dead though, regardless of knee tweak etc. so, cut the 800's and went into the slow jogging.

slow jogging made me feel pretty good.. calves/quads were lit up, but knee felt pretty good.

when I go to swing my leg back to stretch my quad, it triggers the weak. I've had issues here before. bleh.

thursday's hard tempo is already aborted.

might just below-tweak-threshold jog until that 5k on sunday.

might have to abort the 5k and/or the half marathon on march 24th.

we'll see.


edit: 07:30 PM: legs felt so good during dog walk, knee felt fine as well.. heh.




runlikeagirl update: she missed our track session today, 2nd one in 2 weeks. but, she told me she has been having stomach pain, apparently off and on for over a month now. Her symptoms sound very similar to when my stomach was *destroyed*. Hers was destroyed yesterday, like mine was on thanksgiving: all day, tons of pain, dead/squeezed feeling. She's going to see a doc tho, hopefully he figures it out but I imagine she'll end up having to see a nutritionist (which would be a good thing, indicating it's not something serious). sux :/