post flood coming. been away from the comp all weekend, binge watching Ozarks and stuff at my aunt. that show is solid. hah.
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cool shot from today.
https://www.instagram.com/p/Bq3ALgiHqlu/
some more photos. i also have a video clip of the start i’ll post tmw or something. it’s kewl.
^^ that’s probably after I talked to Mason (guy to my left), we said funny stuff.
he comes to me and says “you’re the freshest guy here” w/ a smile
then i go: “that’s not going to help any”
and we both lol’d.
lmfao.
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^^ Nacho ran 14:55 for the 5k, then 4:33 for the mile ~40 minutes later.
beast.
previous CR for 5k was 15:05. Guy who had that CR, still has the mile CR @ 4:29 (after a damn 5k!)
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great shot of this 15 year old kid trying to hang with Nacho (14:55 5k that day, 4:49 min/mi pace).
the thing we all found out tho is… that kid ran 15:37 at states a few weeks ago… he can fly.
he ran like 17+ in that race, probably blew up bad… but he has guts, love it.
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from a few days ago:
1 mile race day
felt good walking around/warming up. felt my hamstrings alot in the first quarter (400m), which is odd but it’s happening alot lately - seem more fatigued than normal.
4:40 pace through first 800m, right behind 2nd OA… just lost it badly on the turn around. u-turn turn PLUS strong headwind didn’t help any… i suck with headwind, just pussed out. didn’t look at my watch at all, still thought I was going to hit a sub5 (not my goal) due to who hadn’t passed me yet (all the way up to 1500m etc) etc. it’s actually one reason i didn’t look. i was 4th OA until probably 1km, 5th OA until 1300-1400m or so … so i figured, ok even with this “puss out”, I must be doing good enough to hit a decent time, so don’t stress myself looking at the watch it, just keep it going. I guess everyone was wrecked but they powered through that headwind better than me, that’s for sure.
beat a few people who beat me last year.
almost beat a few others. lost by a few seconds to them, no kick from me… 
my main plan was to hang with 2-3OA for 1200m tho… when I wimped out at 800m (u-turn), I just got annoyed and didn’t crank it.
last year: 25% of the race w/ the top guys (400m)
this year: 50% of the race w/ the top guys (800m) - should have been more
last year’s time: 5:16
this year’s time: 5:06
no kick, coast finish feh. would have been nice to get a sub5 on a good 50% of the race… the fact that i’m actually “close to that” is kinda decent tho, I think.
sub5 on 50% of the race hard… would be decent.
I need this at least:
sub-4:50 on 75% of the race hard
→ 75% of the race @ <= 4:39 (hanging with beasts), 25% of the race surviving to the finish
if i did 100% of the race “hard”, that’d be me pacing way behind the leaders, and that’s not how i run so… seems impossible at the moment.
5:03 estimated, running like shit for the second 50% of the race into a strong headwind…
- sad
- but promising
- u know?
12/01/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
Mitchell & West Mile: 7th OA @ 5:06 official / 5:03 watch ::: -10s on this course compared to 2017 /// went out decent, was behind 2OA until the turn around point (~4:40 @ ~800m), then I bitched out
- 4.4 mi Run Activity on December 1, 2018 by Andrew D. on Strava
- Garmin Connect
- https://www.endomondo.com/users/26420622/workouts/1236395748
- Holiday Family Fun day 5K 2017
- 7th OA @ 5:06 official / 5:03 watch
im annoyed that i didn’t gun it out of the 800 turnaround and burn it out. my 1km ended up sucking, 3:07.
another mile race on wednesday. plan on really gunning it for that 1km.
today I ran hard for 800m, which is ~50% of the race. last year I died at 25% with these guys. So it’s still an improvement.
my hamstrings have been dead since the week of the turkey trot (did too much slow running). not sure if that’s contributing but, definitely feeling them fatigue lately during these hard efforts - when normally i never feel them.
all good.
some decent short efforts and {400m @ 66s} ::: (concrete) /// felt more pop in my legs than this morning + (evening mile race on wednesday)
- 3.1 mi Run Activity on December 1, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1236524716
- decent
that 66 felt good.
did some crazy “stretching” to loosen up my right glute/hamstring/back etc… actually helped
- but it also made my hamstrings more sore the next day.
- just lied down, then flopped my legs straight, with feet over my head, turned my feet inwoard, and let gravity make my glutes/hamstrings pulsate. right glute was going apeshit because of the hip internal rotation. this is where the weakness is.
tbh some of this could be related to that fall nov 18… i wrecked my right hip/knee in that fall. i bet it tweaked some shit.
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legs toast.
12/02/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
08:30 PM: legs toast (hamstrings) but decent speed: {16 efforts @ <= 4:4X} + {finished with: 0.26 mi @ 4:38 min/mi pace}
- 6.7 mi Run Activity on December 2, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1236983784
- Garmin Connect
hamstrings really fatigued. happy about the session tho.
if they recover by wednesday (i’ll try to recover em`, like i’m doing with these easier sessions), should be able to drop a nice 1km in the mile & then see what I finish it with.
^^ really good cadence on those intervals… more force into the ground with less stride frequency, how it should be for “running”. nice.
dead speed day.
12/03/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good + alot (too much tbh)
- fasted run
- banana/oj
- dunking donuts frozen coffee + 4 egg & cheese wraps
- tons of almonds
- turkey and cheese sandwich
- orange juice
- evening speed
- beet juice
- noodles + grilled chicken at night, plus plaintain chips
09:00 AM: workout: very light recovery: 35min /// hamstrings toast
08:50 PM: workout: dead legs speed: {1km @ 3:01 / 4:51 min/mi} ::: (concrete sidewalk, pitch dark, legs dead) /// actually ran pretty good, happy about it - would have been nice to 2:59 this but lost it
- 4.2 mi Run Activity on December 3, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1237375039
- Garmin Connect
- 1km @ 3:01 / 4:51 min/mi
rest tomorrow.
HR was low in my last mile race … my intervals lately… and now really low for this 1km. either watch is wrong or my HR changed. odd. hehe.
11:45 PM: leg drain: 30 minutes
- staying in that position bugs my right lower back now … related to my glute/hamstring issue, and the fall that wrecked my hip. guarantee it.
full rest day. need it.
feel decent actually, but my calves are sore. right hip/lower back/glute/hamstring is still there “slightly/barely”.
hamstrings feel way better today though!! that’s good because they’ve been very fatigued.
12/04/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good + alot
- bolthouse breakfast smoothie
- tons of salted/roasted almonds
- rxbar, bananas, plantain chips
- beet juice
- 2 x orange juice, bananas, 2 x peanutbutter cups
- lots of water throughout the day
11:30 PM: leg drain: 30 minutes
feel decent other than the back/hip/glute shit.
lmfao. last year at the boca mile, 20 people went sub5.
this is quite the race. still the craziest “start” of any race i’ve ever done. it’s like people being shot out of a cannon.
https://www.athlinks.com/event/158894/results/Event/701299/Course/1141937/Results
should be fun tomorrow.
2016/27th → 2017/24th → 2018/10th
12-14 mph headwind for ~100% of the course… crazy shit.
5:02 official, 5:01 watch. lol.
beat a few people i’ve never beat before. also beat a D1 runner for FAU… not sure what was up with him. I actually followed him… he started slowing, so I eventually passed him. but I expected he’d be in like the 4:4X range with this headwind… he’s a 4:31 miler etc.
so that’s pretty cool (if he’s not hurt).
anyway… felt great actually. hamstrings/glute/hip didn’t bug me. i might be back on the “mend”. good sign.
headwind life: :trollface:
no luck. lol.
mile race day!
felt really good.
yada yada headwind excuses etc… but it def slowed everyone down. annoying.
got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).
i’ll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that’s what’s on my mind right now. that’d put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that’s the plan for this race. that’s some normal pace racing.
really hoping for decent conditions tho… last year was perfect.
12/05/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes
09:30 AM: light recovery: 21 min /// mile race tonight!
06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th → 2017/24th → 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- 4.9 mi Run Activity on December 5, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1238186043
- Five Guys Holiday Mile
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th → 2017/24th → 2018/10th
regarding the headwind: last year’s winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.
also, i think i got beat by a hotdog… lol.
1km @ 3:04 (weak). nice kick at the end tho… happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!
finally got into the top 10. got 27th in 2016. 24th in 2017.
that’s cool.
^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense… i was trying to get away from the craziness. it’s such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.
12:30 AM: leg drain: 30 minutes
some of the previous stuff i posted:
2016/27th → 2017/24th → 2018/10th
12-14 mph headwind for ~100% of the course… crazy shit.
5:02 official, 5:01 watch. lol.
beat a few people i’ve never beat before. also beat a D1 runner for FAU… not sure what was up with him. I actually followed him… he started slowing, so I eventually passed him. but I expected he’d be in like the 4:4X range with this headwind… he’s a 4:31 miler etc.
so that’s pretty cool (if he’s not hurt).
anyway… felt great actually. hamstrings/glute/hip didn’t bug me. i might be back on the “mend”. good sign.
headwind life: :trollface:
my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.
felt a little something in my calf during my very light run this morning … but it went away/didn’t bug me. as the day went on, left gastroc tweak.
couldn’t run tonight…
so, i decided to put together my 45 deg hyper and im partial repping this shit out. feels so good. curious to see how sore i am tomorrow.
big race wednesday… might not be able to do it if this tweak isn’t 100%… so, might as well get back to some of my bodyweight stuff.
going to avoid lunges/barbell until 2019 tho… that’ll create way too much soreness.
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Lol @When a chair f*cks you up
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ikr… so pathetic. lmfao.
so, different chair, forcing me to sit with better posture, causing my adductors to “stretch more”, which caused my right adductor (which is chronically tighter) to tweak.
that never ended up causing problems, luckily. it disappeared that saturday before the race. i mean i still feel my adductor a bit tight but, that’s kind of normal.
almost KO’d by a chair…
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light day turned into a rest day.
morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn’t let go.
having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn’t felt painful like it has all day… good sign.
i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo… stuff got worked out.
both hips very sore (right more so), which is odd.
12/06/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice
slept in.
10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run… lmao.
09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50 - that felt great…
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that
i don’t predict i’ll be too sore from this… not like i get with lunges. the ROM is just much smaller.
basically like high rep fatiguing “activation”.
we’ll see tho.
the biggest mistake i’ve made this year, is not maintaining my “lower body, bodyweight strength”, for one major reason:
when I get a slight injury/tweak etc, with races still in the foreseeable future, I feel “boxed in”. ie, I can’t just go do a ton of bodyweight lunges, which hit strength + endurance qualities, because if I do, i’ll get sore for a week or more.
on the other hand, if I was to maintain my lunges so that I always maintain some kind of preparedness, I could just up the volume if I suffer a calf tweak etc, and definitely maintain strength and possibly even improve it.
this has been bugging me for all of November & December. I could see this scenario coming from a mile away, no pun intended. And i’ve just felt like i’m in an impossible situation: to maintain fitness, I need some kind of alternate forms of strength/fitness work that I can deploy when my main regime becomes broken. Since I haven’t maintained those alternate forms of training, if I were to deploy them now & deploy them properly, i’d be sore for a week or more. To simply try and build those qualities, with big races coming up, is nearly impossible. The soreness is extreme until you’re adapted. Racing with that soreness is obviously not an option, could really wreck something.
so anyway, in 2019 I plan to get back into lifting and focusing alot harder on these complimentary forms of training. I need to avoid situations like this where i’m boxed in.
i’ll probably start that after this race on Wednesday tbh.
need to get my lower body strength way up again.
pc!
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Really random post here but every time I see your journal I read it as a daiquiri, just thought that was kinda funny.
Cheers m8
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that wouldn’t be the first time I heard that…
walken makes it not as bad ;d ;d
thanks man!
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