Adarq.org

"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>

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.

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.

yeah it wasn't a comment so much about quantity as about content. you're adding and taking away whole categories of food all at once, that alone could be messing with you.

definitely. i figured you meant that as well.

i'll probably post something better to IG (just did this very fast), but here's 2015 vs 2016 vs 2017:

Race strategy!!! yay!!

I'm one for two (1/2) on this so far. Success last week, complete failure yesterday. So let's see how this goes.

Last year's race:

https://www.strava.com/activities/779789036/overview
- splits: 5:19, 6:04, 6:19, no sprint finish (5:56 min/mi)
- 4th overall, 1st in 30-34
- 18:22 official, 18:16 watch
- 2 mile: 11:19 (still my best 2 mile!!!)

Ok so I just remembered, this course has a motorcycle cop lead .. which amps me the F up. I run better with that stimulus: it's intense.

I don't see how i'm going to put together anything amazing tomorrow, don't feel too great, though I have improved quite a bit since I drank that first tea around 5 PM ET. Body/stomach felt dead before that, now both feel decent. Might feel good tomorrow.

Going to keep it conservative:
- HARD 1.5 miles out
- moderate 1.25 miles back ~6 min/mi, which would still have me way under 6 min/mi average if I hit the first 1.5 at 5:2X.
- HARD finish - would help me get back under even more, closer to sub 5:50 pace I think

Last year, my first mile was 5:19, so really pushing it. I was dead by then, and was ~5:50-6 min/mi pace for the next 0.5 miles. So at the 1.5 mile point, which is the turn around, I had PR'd my watch based mile and then died for the next 0.5.

So this year i'd like to hit that first mile similarly hard, but just keep it going for the next 0.5, as much as possible. Once I hit that turn around, i'll re-asses and maybe shut it down a bit, but then use that as some "recovery" before trying to hit a really hard quarter to close it out.

I'd like to hit the first 1.5 miles @ 5:2X pace at least. So that's pretty much the goal here.

dno, sounds like a solid goal for tomorrow given how bad Thursday went.

also, I think i'm going to run shirtless.. lmfao.

peace!!!!

Dehydration and GI distress:

http://running.competitor.com/2014/08/nutrition/stomach-issues-and-dehydration_77563

Quote

The problem with dehydration and GI distress is that it becomes a vicious cycle. In order to hydrate a runner needs to consume, and keep down, fluids. But, without the necessary blood blow, an athlete’s stomach rejects those fluids by sending them up or down.
Read more at http://running.competitor.com/2014/08/nutrition/stomach-issues-and-dehydration_77563#gFGrIIglyK6s0VeV.99

As for me the other day, not sure how I could have been dehydrated, but it's possible. MAYBE I ate TOO MUCH, and had too little liquid to help process all of the food, causing my stomach to become chaotic.. That's something I was thinking about before even searching.

That could be a very real possibility... Eating TOO much, without enough liquid to help process it. As compared to eating lighter and drinking the same amount of fluids, having more than enough liquid available.

I think that makes some sense..

Testing this out.

might be irrelevant, but how are you doing in terms of 1 foot jumping? seems like specifically 1 foot jumping fits in better with your distance running, rather than 2 foot jumping. just curious too because i'm gonna focus on my 1 foot too now lol

yo!!

Haven't been jumping at all :/

Last year, jumping wasn't too impacted with running, with ~30-50 miles a week. Just had to jumping ~3-5x/wk, ie in between runs, before runs, etc. Then if I took a day or two off, and focused simply on jumping, i'd jump pretty decent.

IIRC, I got my L-SLRVJ up to ~32-33" last year while running? I forget, but I did hit some serious jumps while not doing any lifting, running alot, and jumping alot.

So it's doable, especially if you are "built better for SLRVJ" for example.

peace!!