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Equalizer 2 looks absolutely nuts.

<a href="http://www.youtube.com/watch?v=HyNJ3UrGk_I" target="_blank">http://www.youtube.com/watch?v=HyNJ3UrGk_I</a>

fuck. america is so violent :/ lmao.

WILSON.

?taken-by=the_kenya_experience

Equalizer 2. I'm amp'd about that. Haven't gone to the movies in a long time but, that's got me thinking about going.

/tangent

dude in red is a jr in h.s. for Dillard (WERM went there). They are in my old h.s's district etc.

so beast.

20.91 200m

<a href="http://www.youtube.com/watch?v=bpr-wYaMA38" target="_blank">http://www.youtube.com/watch?v=bpr-wYaMA38</a>

<a href="http://www.youtube.com/watch?v=OYB2y98_dbk" target="_blank">http://www.youtube.com/watch?v=OYB2y98_dbk</a>

high quality video of my mile & 200m race at the track meet! sick!!

Really hurt myself by running on the outside of lane 1 for so long, added some significant distance to my race (5:01 official, 4:52 watch, 4:50 segment). I also forced the girl chasing me to go out wide also, and wouldn't let her pass. So I probably made her run extra distance & she still finished at 5:02: ie, she's fast. I gained quite a bit on #3 towards the end. I shouldn't have let him go early on. My mind was pretty blank. Best move I made was eventually passing that kid whose shoulder I was on, causing me to run wider. Then, not allowing that girl to pass (thus making me speed up).

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



also here's the abysmal 200m.. LMFAO. I basically "ran it", didn't sprint. Really awful. Didn't open my hips up, didn't forefoot strike much after the acceleration etc. Just really awful. The good news: I hit 28.29 with that awful form/effort. Should be able to improve alot with some adjustments.

<a href="http://www.youtube.com/watch?v=-XE5ZuboA60" target="_blank">http://www.youtube.com/watch?v=-XE5ZuboA60</a>


There's another meet next month!

track day!

---

05/22/2018

bw = 144
bw before bed last night = ?
soreness = quads barely, left bicep barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 (wakeup early for track )

wakeup = 05:45 AM

sub5 splits in 2018: 3 of 50

data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 170's?

log:
05:50 AM: food: oatmeal + tons of pink salt + tons of honey, water
06:54 AM: food: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
08:10 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: dunkin` donuts: used my 3rd OA TGi5k gift card!! lol: big n toasty bacon egg and cheese sandwich, donut, mocha frozen coffee, water
03:00 PM: food: work: snacks: cheezits, rxbar, chocolate, trail mix bar, water
07:00 PM: food: 2 pieces of sourdough rye, water
08:00 PM: workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
10:00 PM: food: 6 x eggs, avocado, toasted sourdough rye w/ irish butter, vegan fudge brownie, water

workout: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
- https://www.strava.com/activities/1588522812

<6 hours sleep, really felt it. weak.

Lots of sub5's lately but not sub3 1km's! need to start dropping some sub3 km's in june!

Wanted to do 2 mile tempo at the end .. those 200's really shut me down. Need to get stronger. Already stronger though than last week. Could have definitely topped last Tuesday's numbers today. Also, couldn't even do a mile after last week's 200.. so, some fitness improvement for sure.

think i killed another toenail.

might go for a grass mile sub5 on Friday - never did that before. I think the closest i've gotten is 5:03.













workout: bw
- strong! held back

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10



workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
- https://www.strava.com/activities/1589982468

had to be careful of the mud spots, very slippery - slowed down there.

no more "speed" until friday. light hills though probably (wed/thur).

I came across this old thread... and i think now i understand why those girl in the video run with their arm swing outward.
I believe i read or saw it somewhere that running the 800m or similar distance you should make urself BIG to avoid people catching up and overtake from behind.

so with arm swing like that... people from behind have to literally go around you in order to over take.


just to reply myself...with this not sure correct or not knowledge.

maybe at key points within a race, especially towards the finish. but no one is going to run with deliberately excessive inefficient arm swing for an entire race, with the idea that it'll make people run around them.

from what I know, running big has more to do with hogging up the most efficient portions of a lane, especially on turns & especially when someone is trying to pass. if they are trying to pass, you can speed up a little and force them out wider, so that they have to cover more distance to pass. if they fail to pass, they've just wasted extra energy & added more distance to their race.