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4th OA .. even tho i'm in the 3rd spot in the listings (Junior beat me in the actual race).

if i didn't get boxed in so bad at the start of this race, this would be sub 4:50.. guarantee it.





LMFAO... r u kidding me? man.. dudes that insist on being in front of u, take that job serious.. go out hard and keep going hard. these dudes went out and slowed down i had to do all kinds of shit to get around them. nuts.

road PR soo.. happy about it.. but, again, another blemish.

all of this is basically telling me that, my alone mile PR's i did etc, they just have to be way faster.. to make up for headwinds and crazy starts etc. so, just get way faster. hehe.

ya i watched one that's really awful .. not sure how it's legal. tbh, can't be legal. ref must have done a bad job.

michael todd vs devon larratt

absolutely insane how what Todd is doing, is legal..

crazy as fu*k too though.

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

this was from my 4:47 from october.. going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this'll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow .. because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior.. basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we'll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice.. should be decent conditions.

this is so crazy.

<a href="http://www.youtube.com/watch?v=rTo28BXFcng" target="_blank">http://www.youtube.com/watch?v=rTo28BXFcng</a>

nice shot.

crazy

rest day.

legs sore. calves sore.



12/10/2018

<= 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:
- orange juice + 2 x banana -> beet juice + tons of almonds -> some chocolates -> zinburger salted caramel milkshake -> sauteed cauliflower with irish butter + 3 chicken tenders -> koia cinnamon almond drink



12:00 AM: leg drain: 35 minutes

I would have agreed with you strictly from a purist perspective b/c the squats go something like:

text book paused ATG FS -> text book paused ATG BS -> ... -> belted barely parallel lowbar squat

but purity aside, what's best for athleticism? it need not be the exact same thing.

belts help with IAP yes but that's not all they're doing. They also help the leg muscles contract harder (hams, quads, glutes). That part might be cause or effect (im not sure) but the effects all put together are helping train the lower body to contract more forcefully. Now with the belt the torso also has greater time under tension AND finally for most ppl the belt helps exactly where the squat gets hardest (the sticking point) which is about halfway up. The belt allows you to continue producing force at that very point to help complete the lift (more time under tension). It's basically a way to make the squat more efficient. The IAP alone might be worth the price of admission but if that's all it was achieving it's not why it's a more athletic way to squat. I'm still a squat purist but from a holistic perspective, training with a belt a will get you more gains and that's a good thing. Training with a belt and without a belt offer good synergy because there is a carry over there. All of this will be proven if i can get my vertical back to 32" now that i've started using a belt.

i don't know how it'll prove it tho.. you had your vert up to like ~36" without belt squatting? i recall you getting way up not so long ago .. during/after your first few real bouts with high frequency heavy squatting.

if belt gets you to 38-40", i'll wear one for one set.



if anything, i feel like your nutritional/bodyweight fluctuations/cuts have more to do with your vert going down than your squatting/belt etc. those fluctuations are rough physically and mentally. if you are lifting hard and eating alot, yet still lean, you'll perform at a much higher level on avg.

pC!