7321
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: November 26, 2017, 06:33:22 am »
^^ going to do some more research on him today.
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7322
400m Sprinting or Shorter / Re: The Misc Sprint Thread
« on: November 26, 2017, 06:31:54 am »Tianna Bartoletta-
"I made my 2nd Olympic team in the 100m dash. It was not easy. I was so mentally exhausted before the race began that I simply broke the race down into 10 meter segments. I told myself two things. The first, just give what you have for forty meters, physics will take care of the rest. The second, physics doesn’t give a f*** how you feel right now if you execute it’ll be there it has to. It’s law. And I believed. And I ran with everything I had left. And then I fell apart with less than ten meters to go, and the World saw me drop an f bomb. 🤦🏾♀️ And I ran my fastest time ever. 10.78"
sick! thanks for posting that. that's some great "mental mindset" insight that's for sure.
also, a Bartoletta fan here, she's a beast.
7323
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 26, 2017, 05:58:28 am »
notes:
- both choppier stride length - 1.4x meters to 1.5x meters, not 1.6x-1.7x when i'm warming up
- both races were very similar for the first two splits, but i was dead after 1.5 in the second race for potentially several reasons, but, similarities were:
-- 5:33 mile @ 189 SPM / 1.53 SL vs 5.30 mile @ 189 SPM / 1.55 SL
-- 5:55 mile @ 188 SPM / 1.46 SL vs 6:05 mile (0.57) @ 182 SPM / 1.46 SL
18:05:
19:29:
Also let's show these two, versus 11/23's meltdown, but just for the first mile:
so:
- 11/18: 5:33 mile @ 189 SPM / 1.53 SL
- 11/23: 5:29 mile @ 188 SPM / 1.56 SL
- 11/25: 5.30 mile @ 189 SPM / 1.55 SL
Very similar.
My warmups always have waaay more stride length, ie 1.7x and a similar or slightly less stride frequency. I never get stride length data per mile etc, other than average, so it could be starting out longer than getting way shorter. My speed sessions are all over the place, sometimes the stride freq is higher, sometimes the stride length is higher etc. I do notice for sure, that I "shorten my stride" when the race starts, like a protective mechanism, body knowing (or assuming) it can't hold it.
FWIW, I feel great with the 1.7x length form, whatever that is. Just more extension, feels stronger etc.
dno just some analysis/overanalysis.
- both choppier stride length - 1.4x meters to 1.5x meters, not 1.6x-1.7x when i'm warming up
- both races were very similar for the first two splits, but i was dead after 1.5 in the second race for potentially several reasons, but, similarities were:
-- 5:33 mile @ 189 SPM / 1.53 SL vs 5.30 mile @ 189 SPM / 1.55 SL
-- 5:55 mile @ 188 SPM / 1.46 SL vs 6:05 mile (0.57) @ 182 SPM / 1.46 SL
18:05:
19:29:
Also let's show these two, versus 11/23's meltdown, but just for the first mile:
so:
- 11/18: 5:33 mile @ 189 SPM / 1.53 SL
- 11/23: 5:29 mile @ 188 SPM / 1.56 SL
- 11/25: 5.30 mile @ 189 SPM / 1.55 SL
Very similar.
My warmups always have waaay more stride length, ie 1.7x and a similar or slightly less stride frequency. I never get stride length data per mile etc, other than average, so it could be starting out longer than getting way shorter. My speed sessions are all over the place, sometimes the stride freq is higher, sometimes the stride length is higher etc. I do notice for sure, that I "shorten my stride" when the race starts, like a protective mechanism, body knowing (or assuming) it can't hold it.
FWIW, I feel great with the 1.7x length form, whatever that is. Just more extension, feels stronger etc.
dno just some analysis/overanalysis.
7324
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 25, 2017, 08:59:30 pm »
some photos. my new "brooks" jersey looks pretty dope, if i must say so myself. 
7325
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: November 25, 2017, 08:50:15 pm »7326
Football / Re: The Game
« on: November 25, 2017, 04:49:19 pm »
how many "the game"'s have you missed? (since say, starting UM initially) can't be that many..
7327
Football / Re: The Game
« on: November 25, 2017, 04:47:35 pm »facebook is blocked here right now because the army and police are fighting thousands of protestors in the streets and they don't want them to be able to communicate with anyone. so i'm resurrecting this thread to say:
god fucking damn it.
damn!!!!!
7328
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 25, 2017, 02:57:53 pm »
race day!!
11/25/2017
bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
wakeup = 5 AM
- rough sleep last night.
log:
05:00 AM: food: heated up black coffee + 3 tspn cane sugar + pink sea salt + black pepper
06:30 AM: food: some sips of sweet green tea
07:00 AM: workout: warmup + workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
08:00 AM: food: 2 x banana, 2 x small cup of ice cream, 2 x very small protein wafer
09:30 AM: food: whole foods: berry smoothie with whey, 2 x bacon egg & cheese muffin (so good)
03:00 PM: food: big bowl of wheat square cereal in almond milk, blueberries
- destroyed my stomach, instant bloating/cramping
05:00 PM: workout: bw
- 3-5 sec paused dead hang ng pullups: BW x 8
- full dips + hold at the end: BW x 8
- 2sec paused dead hang wide grip pullups: BW x 7
-- nice!
- full dips + hold at the end: BW x 8
- dead hang chinups: BW x 6
-- just being safe
- full dips + hold at the end: BW x 8
06:30 PM: food: coconut water
07:00 PM: workout: drills mixed with walking - great session
09:00 PM: food: non-dairy kefir cashew, coconut water
09:30 PM: food: almond milk
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
- https://www.strava.com/activities/1289996203
- http://www.splitsecondtiming.com/results/2017/2017bullrun.php
tried a new nutritional strategy (not good), had like no energy.. at least I didn't cramp though.. had to battle through a bit of hell to finish. lmfao.
last year hit 18:22 on this same course hah. Also hit a 5.19 first mile last year, which was a PR at the time, but was in chase mode of a 16:XX guy.
wreckage.
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]
Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5)]
- FORMAT: (day, wakeup time, hours slept)
11/25/2017
bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
wakeup = 5 AM
- rough sleep last night.
log:
05:00 AM: food: heated up black coffee + 3 tspn cane sugar + pink sea salt + black pepper
06:30 AM: food: some sips of sweet green tea
07:00 AM: workout: warmup + workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
08:00 AM: food: 2 x banana, 2 x small cup of ice cream, 2 x very small protein wafer
09:30 AM: food: whole foods: berry smoothie with whey, 2 x bacon egg & cheese muffin (so good)
03:00 PM: food: big bowl of wheat square cereal in almond milk, blueberries
- destroyed my stomach, instant bloating/cramping
05:00 PM: workout: bw
- 3-5 sec paused dead hang ng pullups: BW x 8
- full dips + hold at the end: BW x 8
- 2sec paused dead hang wide grip pullups: BW x 7
-- nice!
- full dips + hold at the end: BW x 8
- dead hang chinups: BW x 6
-- just being safe
- full dips + hold at the end: BW x 8
06:30 PM: food: coconut water
07:00 PM: workout: drills mixed with walking - great session
09:00 PM: food: non-dairy kefir cashew, coconut water
09:30 PM: food: almond milk
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
- https://www.strava.com/activities/1289996203
- http://www.splitsecondtiming.com/results/2017/2017bullrun.php
tried a new nutritional strategy (not good), had like no energy.. at least I didn't cramp though.. had to battle through a bit of hell to finish. lmfao.
last year hit 18:22 on this same course hah. Also hit a 5.19 first mile last year, which was a PR at the time, but was in chase mode of a 16:XX guy.
wreckage.
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]
Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5)]
- FORMAT: (day, wakeup time, hours slept)
7329
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 25, 2017, 02:35:54 pm »
"Kevin, any specific diet?"
"Nope, just don't over-eat and don't under-eat".
Was just watching the video for some footage etc, but he drops some nice info in there.. feeling better than ever @ 45.
<a href="http://www.youtube.com/watch?v=YpZwFZaNsKk" target="_blank">http://www.youtube.com/watch?v=YpZwFZaNsKk</a>
"Nope, just don't over-eat and don't under-eat".
Was just watching the video for some footage etc, but he drops some nice info in there.. feeling better than ever @ 45.
7330
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 25, 2017, 02:28:06 pm »
"develop your speed through your strength", great quote/philosophy.
<a href="http://www.youtube.com/watch?v=T2ciHz4Hilo" target="_blank">http://www.youtube.com/watch?v=T2ciHz4Hilo</a>
7331
Nutrition & Supplementation / Re: The Misc Nutrition Thread
« on: November 25, 2017, 02:02:22 pm »
Mo talks nutrition, not so much in detail, just a few tidbits.
<a href="http://www.youtube.com/watch?v=fjZRuFhyjZw" target="_blank">http://www.youtube.com/watch?v=fjZRuFhyjZw</a>
7332
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 25, 2017, 01:55:28 pm »
No more doubles for me, for a while. Time to start reducing run volume. Also going to do more relaxed speed. Probably going to walk tonight, recovery, then some relaxed speed tmw morning. Have a decent speed session on Tuesday which I may cut the volume a bit for. Need to recover more for 12/2, 12/6, 12/13 mile races, and finally a 12/17 5k.
Also i'm 139 right now, which means I must have lost some serious water this morning, because I ate alot after the race. It was weird, 67F or so at 6:30 AM, 77F or so to start the race, and by the end it was 72F lmao. It went up and back down.
Also i'm 139 right now, which means I must have lost some serious water this morning, because I ate alot after the race. It was weird, 67F or so at 6:30 AM, 77F or so to start the race, and by the end it was 72F lmao. It went up and back down.
7333
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: November 25, 2017, 11:58:05 am »
moral of the story, don't piss off or doubt lebron. He might have to work harder to play like his old self, but he's damn sure going to try. He's the kind of guy, to me, who really feeds off of the negativity/"haters".
but ya he's looking good again. interesting.
but ya he's looking good again. interesting.
7334
Basketball / Re: NBA 2017 - 2018 Season
« on: November 25, 2017, 11:56:36 am »sigh, heats beat my celtics and minnesota lately....
yup.
Heat have a really good squad.. was just flipping thru channels and saw they were "Stephen A Smith's sleeper", lol, whatever that's worth.
To me, they look like a playoff team this year, and a dangerous one at that.. lots of weapons, extremely athletic unit too.
7335
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 25, 2017, 11:15:47 am »
nutritional strategy = mostly failure
good news is I didn't cramp. bad news is, I had no energy. hit a "wall" at like 1 mile, had to fight hard to keep the pace down to 1.5.. after that it was hell.
still got 3rd overall, and hit like 19:20 or something I dno.
lead for 1.5 like I planned though.. 5.30 first mile. Was all by myself so, didn't have a race stimulus until ~1.4.
good news is I didn't cramp. bad news is, I had no energy. hit a "wall" at like 1 mile, had to fight hard to keep the pace down to 1.5.. after that it was hell.
still got 3rd overall, and hit like 19:20 or something I dno.
lead for 1.5 like I planned though.. 5.30 first mile. Was all by myself so, didn't have a race stimulus until ~1.4.