<– this nutbag just signed up for a marathon… 
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Holy fuck mate. You’re just winning and winning up in here.
That’s awesome.
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haha!! well said!
Just trying hard to maintain this volume i’m on, and push these paces out longer & longer. Paying respects to the oldschool running beasts, and trying to become one in the process! lol.
No real “threats” showed up to these races… I mean you never know - I figured there would be a few threats. Oh well, can’t do anything about that. So, i’m definitely happy that I cranked out some PR’s today running solo. That’s always something I look for when running alone: can I still put forth a decent effort with no threats. I feel it’s important.
My main PR was: longest extension of sub6 splits
- previous: 6.2 mi
- new: 7.5 mi
Happy about that. I think I can extend it out over 10 miles for sure.
Thanks alot man! Much appreciated!
If I can pull off a top3 at this FTL marathon next Sunday, oh man that’ll be insane. LOL. That’s what i’ll be thinking about all week. Odds are not in my favor, but i’ve been known to outperform myself when the odds are stacked against me. hah.
peace man!!!
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Respect.
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double race day!
12k race recap:
- barely a warmup (got there kinda late - 15min before the race), but felt great, knew it wouldn’t be a problem
- ran alone by a big gap, nothing really to report
- mostly pitch dark race, being that it started at 6 AM ET… i really enjoy those. fun to see the sun coming up slowly etc.
- lead cyclist made sure i didn’t run over a banana: “watch out for this banana!”
5k race recap:
- felt decent and awful simultaneously
- felt decent in that my legs still felt fast & loose
- felt awful in that they were annoyed of running fast on road surface
- weird combo…
- race starts, two guys go out at ~6:00-ish pace. one guy i know but i wasn’t too worried about him.
- the other was this young h.s. kid, who looked so relaxed, so fresh, effortless pace… and here i am feeling every stride.
- so i stuck behind them for 0.5 mi.
- then i said, ok this is lame, i’ll just try to build a gap and see if the h.s. kid goes
- so i just took off and built a gap and that was that
- nice kid tho
in both races, this lady on bike lead me through the course. this lady was 1 of four cyclists who helped lead various groups of people out, so that they don’t get lost etc, and allow the mass of people to form the ‘line’ of where to go. so since i was out in front in both races by alot, she stayed with me and her teammates stayed back. she did a great job, telling me when mile markers were coming up, alerting the water people that i was coming (which I never used, NO WATER), and alerting me of potholes etc… she also threw out words of support etc. this group does that for coral springs races, they are amazing. the first time i experienced it was last year’s coral springs half marathon, it was incredible. since the pack was 3 people, we had 3 bikes… and they’d offer us water etc as we were running. it was awesome. i took a few sips but that was it, scared of drinking. other guys drank alot & took gels. but anyway, point is, this cyclist team does an incredible job.
inhaled lots of police motorcycle fumes, lol… which sucks but, also means it wasn’t windy!!! so that was good. 
i got 2 nice finish line clips. will post tmw!
02/09/2019
diet:
- eating clean/light!
- 04:45 AM: banana, orange juice, water
- 05:10 AM: flax oatmeal + pink salt + honey, water
- 05:45 AM: warmup + race: For Parkland/Coral Springs
::: 2 races w/o stopping! Heart & Sole 12k: 1st OA @ 44.x, 5K: 1st OA @ 18.x ::: fun stuff!! every race split of the 17km total at 5:5X - strava: 13.6 mi Run Activity on February 9, 2019 by Andrew D. on Strava
- endo: https://www.endomondo.com/users/26420622/workouts/1266082684
- garmin: Garmin Connect
- 12k results: Heart N Sole 5K - 12K Run
- 5k results: Heart N Sole 5K - 12K Run
- Heart n Sole 12k: 1st OA @ 44:43
- 12km: 44:43 (5:59 min/mi meh but, 5:53 min/mi - 7.6 mi instead of 7.5, splits tell the story)
- longest sub6 split holds: 7.5 miles (12k) (previous = 6.2 miles (10k!)
- most total sub6 splits in a session: 10.6! (17k) (previous 6.2 (12k))
- first ever 2 races back2back in the same event!
- first time crossing the tape!
- also dropped a 36:44 estimated 10k in there (2nd best 10k).
https://www.instagram.com/p/Btq2pTKBsCT/?utm_source=ig_embed
https://www.instagram.com/p/BtrQVCbBVqV/
^^ second time ever crossing a tape… first time was, in the first race this same morning!!! hah.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
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yup!
“I don’t know what you’re going to do but u asked me for my advice so here’s what the fuck I did… I prayed to god to make it even worse” – Goggins 235
straight from the go hard as fuck bible. incredible.
huge smile on my face since reading that… i’m not big on motivational quotes/speeches either, but like he said in there, it isn’t motivational, it’s his advice. love it.
Damn man awesome huge congrats.
I would say on the marathon you should drink a bit on almost every waterstation.
Take a plastic cup, drink one or two slurps throw the rest, do it while “running” that would be around 10 - 20 strides at a bit slower pace.
Let the mental game begin, just grind out just one more mile at you’re preplanned pace when you’re reaching the limit.
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Great work. 36xx for a 10k is moving. And to keep that up for 2k more is awesome. Keep it up, man.
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a bit late unfortunately. been meaning to reply.
sunday course map… 
even though the course is right on the beach, will try to stay focused on what’s directly in front of me and try to drop a great time.
thanks alot man!
yeah exactly. great advice there. just one more over and over, and even if i start slipping, be comfortable there and then slowly try to get it back on track → ie, don’t panic.
26.2 on road surface is definitely going to be rough. but with the adrenaline, it’s possible that i feel strong for a long time.
we’ll find out soon ;f (sunday)
thanks so much dude! yea it felt great. running so early (6 AM) feels awesome. love racing in the dark like that, fun atmosphere. also much cooler etc.
going to try and keep it up come sunday.
if i feel great, it could be interesting.
it’s a huge local race so, it’s going to be fast but I feel like i’m capable of top3’n it - that’s what i’ll be going for. if not whatever, but that’s the plan!
pc!
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some sessions from this week.
all slow & long. mostly just trying to recover and keep the duration per session up.
light day. beat up, quads especially.
left hip flexor a little achy.
race director posted these:
https://www.instagram.com/p/BtuHvMdHHAz/
02/09/2019
diet:
- ate ok, also had a burger, then later chocolate almonds.
09:00 AM: light w/ toast legs: 1h31m w/ {1h10m @ 7:4X-7:5X} ::: (grass, legs dead, quads = sore, over-heat) /// road beat me up yesterday
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
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quick journaling. need to sleep ASAP.
another 2 hour run!
02/11/2019
diet:
- ate good/alot, lots of bananas/oj, milk too
light: 2h3m w/ {2h @ ~7:5X} ::: (grass/dirt/rocks, legs a bit dead) /// 1337 kcal - el8.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
light but brutal day (hot/humid/hills).
right quad tightened up mid-day out of nowhere. kinda achy but also feels fine. did some deep tissue manually, laid on some lacrosse balls.
02/12/2019
diet:
- ate good/clean
08:00 AM: light + mod uphill: 1h42m @ {steep hill path x 1 hour} ::: (grass, hills, overheat + hills + humidity = brutal) /// tough but good session - lost a ton of water
lost a ton of water, was soaked.
also my forearms/grip was wrecked, both hands, after the run. kinda nuts. don’t recall that happening like that before. maybe due to dehydration.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
early journaling. light/long day.
fun run. mud/rain/mush.
legs a little achy in some spots (hamstring tendons) probably due to that lacrosse ball stuff i did → rolling itb/quads was causing those tendons to tighten up occasionally, due to positioning. funny.
also right abdomen a little achy, cramped at the very end of my run yesterday… i think when it cramps like that, it does a little damage. the good news is, i didn’t feel it at all during my 2.5 hour run.
hmm what else… left achilles “itchy”, think i got bit by a mosquito around there.
left heel a little achy.
right quad a little achy from random spaz out mid-day yesterday… didn’t feel it at all during my 2.5 hour run.
left hip flexor/groin still a little tight. felt it a few times randomly during the run. mostly feel it when i move around after sitting for a while etc.
massive chafe from 2.5 hour run in half tights in the rain… lol.
scrapes from half tights.
bunch of toenails jacked up. mostly feel ok tho. new nail died after 12k+5k on saturday.
right hamstring still a little achy after runs. disappears tho shortly after.
after 2.5 hour run… legs/feet/knees wrecked for like 10 minutes. then i ate, now they feel good. funny how that works.
just felt like posting more “tweak related news” because this volume is catching up with me a little… BUT, last run tmw before two days rest. that’s the plan tho…
accumulating fatigue + supercompensation works good (usually) for dunking and running…
02/13/2019
diet:
- eating good so far
08:15 AM: very light but tough: 2h25m ::: (mush grass/mud/flooding, rain, wind, felt good) /// fun stuff. love runs like that.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
two days rest coming up!
another light/long day.
02/14/2019
diet:
- ate good & alot
07:00 AM: light: 1h28m w/ {last 30 min 7:5X} ::: (grass/dirt/rocks) /// 2 full days rest coming up 
then race sunday 
would be funny if accurate hr… hehe.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
REST!
legs feel very good.
stomach is a bit stuffed.
02/15/2019
diet:
- ate great + alot
- also had a cookies & cream milkshake + whipped cream before dinner
- had almost an entire loaf of french bread (sharing with the dogs) + quesadilla for dinner
- also had apple cider vinegar shot + tart cherry juice
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
REST #2!
felt kinda crappy today. achy from too much rest/sleep i imagine. also left knee painful a little after waking up, probably contracted my leg hard while sleeping or something. right low back achy early on, but got better throughout the day.
should feel good tomorrow though I imagine. should have more “easy” power than the last few races - due to the 2 days complete rest. hoping that gives me a big boost in holding some good pace for a much longer duration.
need to sleep early and wakeup very early (4 AM). race is at 6 AM!
some finishing clips from the 12k/5k last week. great finish (for me) on the first one. ~4:13 min/mi pace.
https://www.instagram.com/p/Bt9BK-hhOK6/
https://www.instagram.com/p/Bt9COSahjh8/
02/16/2019
diet:
- ate alot! maybe too much…
- having my last meal right now (7 PM)
also took a 2 hour nap.
footer stats:
top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi’s, sub3 1k’s:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
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Good luck today Andrew
Remember it’s mental, keep the pace when the pain sets in and your mind starts to play tricks with you.
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Thanks alot man!!!
Yup for sure. Appreciate the reminder. Will ty that’s for sure!
Heading out now.
peace!
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