Adarq.org

<a href="http://www.youtube.com/watch?v=mDcmrdiOukI" target="_blank">http://www.youtube.com/watch?v=mDcmrdiOukI</a>

thanks for the recap! ya I didn't see it yet, though I looked up the result. Probably going to watch it on Saturday on HBO.

I heard it could have gone either way. I thought Kovalev was going to win a close decision. I figured Kovalev's activity over the years vs Ward's lack of activity, would give him an edge in a 12 round fight. Ward is just THAT GOOD. Really slick defensive fighters are hard to beat.

That Malignaggi video was good.

That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.

ya overthinking is annoying, seems like it alone can be a source of fatigue.

when it comes to running, battling the voices in our heads is probably the biggest challenge.

http://www.medicaldaily.com/dont-overthink-it-new-research-shows-how-intense-focus-can-negatively-impact-performance-249905

http://www.runnersworld.com/sweat-science/how-your-thoughts-affect-your-running-efficiency

t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."

good stuff!!

redbeard bros

redbeard clan.

also, gukl and i have the same hair/beard right now LFMAO.

out of interest - in the races you've run so far, how many people forefoot/midfoot strike vs heelstrike? i imagine 5ks would attract more of the ffs/mfs crowd?

maybe you wouldn't have noticed if you're busy racing haha.

i've come to the realization tho that, it's forefoot/midfoot/heel strikes VERSUS overstriding.. i've gone back to heel striking (without overstriding) and I love it.. i'm so much stronger with that style (my natural style).

but ya i don't notice at all when i'm racing, but i'm also only around a few people or by myself.. but when i watch slower people crossing the line, alot of them definitely overstride and their stride frequencies are way too low.

i think the only person so far that i've seen LEGIT forefoot striking was that former professional kenyan-american runner I was trailing for ~1 mile during a 5k.. his stride looked very different than everyone i've ever seen running.

also - how does one warm up for a 5k? does everyone just jog around for 5-10 mins or what? dynamic stretching type stuff?

seems like every1 warms up differently.. some of the people with collegiate backgrounds seem to put in some actual miles before the 5k's.

i personally just do a bunch of increasing intensity ~200-300's until i'm "easily under 5 min/mi pace".. then I know my body is firing on all cylinders.. i make sure that I hit those paces staying relaxed etc.. I get there pretty quick because of all of the adrenaline, so getting there while staying relaxed is very important because you definitely shouldn't be forcing anything when you're warming up -> you have 3.1 miles to go after all, forcing it for me starts around mile 1.5-2 lmao.

some elite dude told me to run ~3 miles before the 5k: 8 min/mile, 7 min/mile, 6 min/mile..

but i havent done it yet.. i dont think it would help me given the way i train.. i have so much power early on that, i dont want to "sap" it.

most of the fast people seem to do what I do somewhat.. mostly some strides from the starting line, out to a certain point.. and light jog back.. most of the 'slower runners' seem to jog around real slow 'behind' the starting line.. many of them also do the "event warmup", which none of the faster runners ever do.

sorry if i missed you mentioning this earlier in your log somewhere!

dewd it's np!

a bunch of photos of me from my last race .. they just uploaded them.. lool. the guy to my right in the starting line photos won it.























hahaha.. also my hands look weird.






1st & 2nd, 3rd dipped out.

11/21/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder hardly at all (yes!!), right hip flexor barely
injuries = 2 toenails black
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- green tea
- big bowl of cheerios + 2% milk



Food

1 PM

- quarter watermelon
- 5 x eggs + english muffin + honey on each muffin
- green tea



Food

4 PM

- ensure



Session: Evening

5:30 PM
- track workout got canceled because there was a futbol game
- went to the streets

run: non-stop with intervals mixed: 10.2 mi in 1h:16m:15s @ 7:25 min/mi
- i could have kept up a really good distance pace if i wanted too.. low 6's i think
- lots of ups & downs tho, traffic/bathroom etc






Food

8 PM

- 2% milk
- banana



Food

9 PM

- chicken taco
- steak taco
- rosemary chicken breast
- propel
- blue corn chips + fresh hot salsa



Food

10 PM

- 2 x whole milk
- vegan fudge brownie



Food

12 AM

- propel

2016 US Olympic Marathon Trials

http://www.flotrack.org/event/252804-2016-u-s-olympic-team-marathon-trials/entries