5k race then 20 miles in the evening!
last race of 2018!!!
3rd OA @ a big 5k. that makes 30/45 top3 overall finishes this year!
this is actually a decent 5k to top3.. could actually be my most significant 5k top3 thus far. 451 people in the 5k, historically very fast race.
2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1
12/30/2018<= 4:59 mile vs <= 2:59 km:- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!
top3 finishes:2018: 30/45 !!!
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:- pre-race food, don't ever do caffeine again! always wrecks my stomach!
- 05:35 AM: coconut/coffee drink, banana
- 06:00 AM: orange juice, toasted english muffin
- 07:00 AM: warmup + race
- 09:30 AM: steak quesadilla, caramel frap w/ whipped cream
- 04:00 PM: 4 x pizza slices, water
- 06:50 PM: light long run
- 09:45 PM: beet juice, 2 x orange juice
- 10:30 PM: 3 x chicken tenders, blue corn chips, tons of water
light stretching: a few times throughout the day
self massage: deep right soleus/peroneals, painful as fu*k.
07:00 AM: 45th race of 2018!!! 🤯 Boca 5k: 3rd OA @ 17:44 - big 5k! ::: 2 hours sleep, stomach wrecked, but got it done 😎🤯 (also: windy and hot)-
https://www.strava.com/activities/2044392090-
https://www.endomondo.com/users/26420622/workouts/1247192942-
https://connect.garmin.com/modern/activity/3258436087-
http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=1- 3rd OA @ 17:44
- rough conditions!
- spiral wind, lots of wind .. hard during the first 1.5 .. easier during the second 1.6
- hot/humid
curious to see my finish time photo .. i recall it being sub 17:40, ie 17:38. we'll see.
some comment I wrote to someone about the race:
thanks so much man!! yea it was brutal.. felt like puking the whole race, serious. but kept thinking, last race of the year, man the fu*k up.. very happy to get it done. had to chase down 3OA, got him at ~2, then turned it up a little and got it by a decent margin. legs actually felt great, which is cool. stomach just turned it into a war. lol. peace!!!
my ig writeup:
see if you can spot me... 😎🇰🇪🇱🇷 45th race of 2018!!! and #1000thpost lol.
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2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1
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im throwback af. 😎 trying to get like Steve Scott. 👽💪i love the oldschool US racing scene, man those folks were so rugged.
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had a decent 5k today, 3rd OA at the *39th annual* #boca5k. lots of history at this sfl race. decent because i was pretty wrecked before and during the race but manned up and tried to get that top3. stomach was destroyed, thought i was going to throw up for the entire race and barely had any sleep (2 hours fml). but being the last race of the year, tried hard to stay focused. so, decent way to end 2018. ill take it.
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found this on the #boca5k10k page. they will have some top notch photos soon tho, because #afoleyphoto was there.. so, hope i get a #crisp shot. 😎😎😎
06:50 PM: very light: 3h7m @ {mixing up the very light paces} + {mile 12 = 7:42 light progression, for fun} ::: (grass, felt great) /// might do a 6 hour ultra on sunday, need to prepare a bit to make sure it's safe (if I do it) /// grass/dirt = my favorite-
https://www.strava.com/activities/2045623751-
https://www.endomondo.com/users/26420622/workouts/1247383017-
https://connect.garmin.com/modern/activity/3259939957- 20 miles in 3h7m, easy
- half marathon: 1:59 hah
no wonder i was so healthy in October.. so much grass running, feels amazing, like i'm running on pillows.
roads beat me up so much, have to be careful. need to go back to grass for my light runs .. but also make sure i do some speed on roads, to make sure i'm race ready on hard surfaces. seems like a bit of a balancing act. when i was doing light on grass AND speed on grass, my road speed eventually got wrecked, just felt haywire and it beat my quads up like crazy. took like 2-3 weeks to re-adapt to hard speed on roads. so, need to prevent losing those adaptations.
