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. 
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) / 5:13 (?official, lost by 0.3s?) → 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
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.
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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.
