Adarq.org

^^ this happened in my back yard. and i had no idea:

https://www.facebook.com/WingsForLifeWorldRun/videos/997759030395637/?hc_ref=ARQIUoAKjV01sss5gUePxdeFPDn6Nd8e08mb8RHLicTyQkXGaTNfBCfZDkkdRDb_rwg&fref=nf

awesome.

The #1 ranked runner in the world, for the wings for life run, ran it out of Sunrise FL (a few minutes from me).

https://results.wingsforlifeworldrun.com/us/en/2018

Tons of people I know did it. I didn't realize how fun it was, looks awesome. Definitely doing this next year.

Also a local female got ~135th overall in the world (13th female in the world), and won Australia. Apparently, when you win a location, they pay for you to run it wherever you want - in the next race. So she won Sunrise FL last year, and chose to run it in AU.

https://results.wingsforlifeworldrun.com/certificate/2018/runner/3ef17548f0b511e780f90a1903cacc2c

awesome.

i've tried fasted racing, turned out to be a nightmare. I don't recommend it.

iif you plan on eating before the race, ie the oatmeal strategy, try it before one of your runs this week. i'd eat about 45-60 minutes before the run, just a bowl of oatmeal w/ honey (& salt if u want an extra kick!), and water to wash it down/settle it. I usually drink a tall glass of water or a bit more (tall glass with meal, random sips as i'm getting ready to run).

I think the Prague marathon is about to start or going on now.

Curious to see what Rupp does, when i wake up. Probably going to crush it after Boston becoming such a disaster. Some people predicting a new AR .. doubt it but, think he's def capable.

http://www.letsrun.com/news/2018/05/2018-prague-marathon-tracking-results/

rest day!

need to sleep ASAP .. waking up early to go stand-up-paddleboarding at some nature center!

---

05/05/2018

bw = 143
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:30 AM

data collected throughout the day when I have my watch on:
HR low: 36?
HR high: ?

log:
09:30 AM: food: banan bites, 4 chicken wings, water
12:00 PM: workout: 4 hours/12 miles, light long walk
04:00 PM: food: rxbar, coconut water
05:00 PM: nap: 2.5 hours, eek!
08:30 PM: food: whole foods: beef stew, orange chicken, rice, sea salt + vinegar chips, water
10:00 PM: food: banana, mint dark chocolate, water
12:00 AM: very light stretch

workout: 4 hours/12 miles, light long walk
- https://www.strava.com/activities/1551947213



some photos.. roosters from key west last week .. night life from yesterday's run-touring of west palm beach.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui

L
E
B
R
O
N.

dude LEBRON's fade-away gets like 10 feet of distance.. insane fade distance.

LEBRON.

yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.

damn that sucks! fu*k that guy!! hah.



i'm starting to think i could run around in a small circle for several hours, since i love super slow running. like, literally in my living room. lmao.

- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

nice!!!!

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday (!). anyone got any tapering tips?

not really tbh. last hard workout a week out is basically the taper, hah. hitting some strides at goal race pace during your lighter workouts this week, would probably be good.

i'd just make sure to get some light running in, on mon/wed at least. Just relax and visualize you achieving your goal/executing race strategy etc. I mean i'd personally get in some light running in "whenever" with the exception of Friday: so all of or some of M/T/W/Th. Friday I would just rest completely and hydrate well + eat good very early & good but lighter mid-day. It's good not to deviate much from normal diet or try anything new though, especially morning of the race. I like to eat the same thing before every race now: oatmeal + tons of salt + tons of honey, water. Not sure what your pre-race meal is.