race day!
i've been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it's starting to push back.
i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of "stuff" in me. when I feel heavy, I often don't run good. so, I need to do a few of the things mentioned below and come in feeling "normal". when i'm "normally light" (whatever that is at the time), I def feel alot more "snappy/powerful/loose". When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.
i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.
and to add to that: i need to get better at waking up earlier
i'm leaving tons of performance on the table by racing on < 6 hours sleep. i've done so many races like that now, that i can definitely feel the difference compared to when i'm well rested.
it's always the little things...
08/25/2018bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = left loose / right tight,
right more thickmorning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 5.5 (bleh, need to fix this)
wakeup = 05:15 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: 41
HR high: 185+?
log:05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn't have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race:
Loco Rio 8k / 5 miler: 5th OA at 30:3907:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool .. so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)
Loco Rio 8k / 5 miler: 5th OA at 30:39-
https://www.strava.com/activities/1796110821-
https://runsignup.com/Race/Results/52502/#resultSetId-105629- some ok splits in there early on, 18:47 5k, 3:33 1km, 5:47 mile etc.
-
https://www.endomondo.com/users/26420622/workouts/1185132532
check that HR spike, that's like 2 miles in.. crazy. :/ felt it too.. just felt like i was getting so hot.
well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.
did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn't just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.
6th OA was one of the fastest females in the area, she hit 31:36 or something. She's run 16:3X for 5k IIRC.
so even though I didn't top3, I still finished decent.
was behind #3 for ~2 mi, but he just kept separating and i died.
wanted that sub30 but just knew I didn't have it. HR was crazy high.
chasing 3rd OA mile ~2, before i got dropped:
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today -
https://www.strava.com/activities/1797585384- mostly running under a full moon in darkness .. lovely
really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.
dno.
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