Author Topic: ADARQ's journal  (Read 1621886 times)

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adarqui

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Re: ADARQ's journal
« Reply #7875 on: March 03, 2018, 08:57:08 pm »
0
:ibjumping: :ibrunning:

thanks man!!!!

 :highfive: :ibrunning: <-- 4u that's the sprinting emoji.. i should just add another one, and speed it up 2x............. lmfao.

peace!

Joe

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Re: ADARQ's journal
« Reply #7876 on: March 04, 2018, 05:13:32 am »
+1
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.  :ibrunning: :highfive:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #7877 on: March 04, 2018, 07:26:50 pm »
0
complete rest day!

03/04/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 9

wakeup = 08:00 AM (slept in bigtime)

log:
08:15 AM: food: water
09:00 AM: workout: 1.5 hour walk, 5 miles, light
10:45 AM: food: rxbar, banana, water
11:30 AM: food: 2 x Belgian waffle egg sandwiches, blueberries, raspberries, banana, honey .. french bread, another banana, water
03:00 PM: food: whole foods: chicken biryani, cashew chicken, yellow lemon rice, water
05:30 PM: food: a bunch of fresh slices of multi-grain sourdough bread, water
08:00 PM: food: prunes, blueberries, cashews, whole foods peanutbutter cups, water


workout: 1.5 hour walk, 5 miles, light
- 09:00 AM

adarqui

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Re: ADARQ's journal
« Reply #7878 on: March 04, 2018, 07:44:55 pm »
+1
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.  :ibrunning: :highfive:

thanks alot man!!

ya I agree, need to set my sights on sub17 5k in the not-so-distant-future. :highfive: :ninja:

I really enjoyed knowing I was going to do a long run afterwards.. I think it changed my mindset a bit, helped me relax. I really had a "who cares" attitude which, usually works well for me. Achieving "who cares" is not easy, I can stress/get nervous over something. But for this, i was like "whatever i'll run a decently hard 5k then go for a long run", which seemed to help me forget about the 5k.

So next Saturday, I have a 10k race + long run (another 10k+), hoping to achieve a similar effect. :D Though, this 10k signup was almost 2 weeks prior instead of 5 days prior, so it's in my head a bit more. Going to train hard all week, even run the day before, to make Saturday seem like it's not important. :D

Also, one thing i've been noticing: I seem to run much stronger when i'm leading. The first time I really felt this was on ~November 18 2017, when I lead for most of that coral springs 5k. When training with Andrea, when we do the follow the leader style, i'm much more comfortable leading, even if it's a faster pace, than I am chasing .. chasing at even slower paces, seems to make me more tired. It seems the same for her also. When she's leading, sooo much more comfortable. It's interesting. We talked about it on Tuesday... so it's actually good practice to do this follow-the-leader style tempo, with people taking turns.

peace!!

FP

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Re: ADARQ's journal
« Reply #7879 on: March 04, 2018, 11:44:47 pm »
+1
wow good shit. remember we had that discussion about whether it was better to have identical splits and try to get PR's or just try to keep up with the leading person. Good to see your approach has worked so well that now you are the leading person for some races  :o

adarqui

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Re: ADARQ's journal
« Reply #7880 on: March 05, 2018, 08:26:16 pm »
0
light workout day! with a small amount of moderate/hard mixed in.

03/05/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: food: water
05:15 AM: food: water
06:00 AM: workout: (fasted) light to moderate morning run: 3 x progression @ 1: 4 mi = {7:02, 6:40, 6:24, 6:11} ... 2: 3 mi = {7:15, 6:49, 5:43 (3: going from 6:50 to 4:50 to make the 5:43)} ::: great session! nested progressions reminds me of "recursion" 8|
07:30 AM: workout: bw
08:10 AM: food: rxbar, banana, water
09:00 AM: food: 4 x egg sandwich on multigrain sourdough, 2 x banana, water
11:30 AM: food: work life: coffee + 4 creams + 4 sugars
03:00 PM: food: zona fresca: steak quesadilla + sour cream, tortilla chips + hot salsa/guac, water
04:30 PM: food: water
06:30 PM: food: whole foods: beet juice drink, rxbar
07:10 PM: food: water
08:00 PM: food: flax oatmeal + lots of pink salt + honey, cashews, prunes, 2 peanut butter cups, water
08:30 PM: leg drain: 25 minutes

workout: (fasted) light to moderate morning run: 3 x progression @ 1: 4 mi = {7:02, 6:40, 6:24, 6:11} ... 2: 3 mi = {7:15, 6:49, 5:43 (3: going from 6:50 to 4:50 to make the 5:43)} ::: great session! nested progressions reminds me of "recursion" 8|
- https://www.strava.com/activities/1437397458

that last split is kinda interesting...... considering how I brought it down from 6:50.









workout: bw
- a bit weak, groin hurting on first set of ng pullups.. annoying shit (and scary, need to be careful)
- no calisthenics since last wednesday, and i felt it

S1: 3sec paused dead hang ng pullups: BW x 9
- felt in left groin
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 15
S1: neutral calf raises, back extended/hips locked: BW x 15
S1: no pause forward walking lunges: BW x 10 each leg
- left hammy tweak in first set..................... lmfao
- should be fine tho.. ridiculous.

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 15
S2: wide calf raises, back extended/hips locked: BW x 15
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 12



left hammy tweak is kinda odd, seems like just going "too long" without calories, tightening up a bit after running, and one of the first few lunges made me feel it in there a little.. then as the workout went on, felt it a bit more.

it's gone away "mostly" towards the end of the day.



Also Cory, that guy I PR'd my 1km with & raced with a few times, hooked me up with some size 12 endorphin v2's!!!



They were too big for him, just like the 12.5's are too big for me to run in .. i love wearing my 12.5's around "town"... but, can't run in them. however, these 12's feel great already. Going to test them on the track tmw!!!!!

adarqui

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Re: ADARQ's journal
« Reply #7881 on: March 05, 2018, 08:39:04 pm »
+2
wow good shit. remember we had that discussion about whether it was better to have identical splits and try to get PR's or just try to keep up with the leading person. Good to see your approach has worked so well that now you are the leading person for some races  :o

thanks alot man!!

and ya, it kind of went back to what we talked about. I recall we talked about the person who is legitimately leading/faster than everyone, being the only one who can really just evenly pace. If anyone else is trying to overcome that person's performance and pull off the upset, they just have to go way outside of their comfort zone. By leading so easily this race, I was able to just coast evenly. Felt great.

fwiw, i've led other races for the entire time, but those were like this, not super fast. My previous best "easy effort" was my 6:00 min/mi pace for the jingle bell jog 5k, that was an even paced tempo run basically.. kinda cool that my even paced tempo on Saturday was 17s per mile faster !! haha.

I need to get into the sub 17's consistently, in order to potentially evenly pace every race and not worry about losing. Sure some other sub17 people might show up, but it's much more rare. 16:30's can win you 97% of races. 15:XX can win you 99% of races. 14:XX can win you 100% of races. hah. But key point being, by getting to that level, can really just control it and run "comfortable", even though it's still a hard 5k effort.. don't need to risk going into deeper water and drowning, that's the real battle. I mean unless you're racing the clock, that is always there.. but IMHO, when you get really fast, racing the clock is less important than racing to win. Racing the clock might matter more on the track or in some championship etc, but not for most races. Seems like the elite/top guys just race to win, first and foremost.As opposed to "noobs" (of which I am recently graduating), who are most always racing the clock. ie, Joe wants his sub 20 .. eventually, he'll just want to "win". He'll also want to PR his times but, winning will become most fun.

To me personally, I like chasing times in workouts, key workouts/tempo/efforts etc .. then in a race, I just want to race. ie, I know if I can hit X in a workout, I should be able to hit Y in a race, but first and foremost for me in a race is testing myself against anyone who is better, that way I learn what I need to improve. Official times are overrated -> they will come regardless, if you just keep putting in the work, so nothing to stress over. Some people can't stand dropping a bad time, it's funny.. a "blemish" on their record. lol. I have several blemishes, and several very solid performances.

ok went off on tangents and stuff, about to sleep, typing fast.

peace man!

adarqui

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Re: ADARQ's journal
« Reply #7882 on: March 06, 2018, 11:14:40 am »
+1
next day edit!



track day, speed + tempo!

03/06/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6 (rough)

wakeup = 04:25 AM

log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, water
05:20 AM: workout: morning speed w/ Loco Rio + solo tempo: 8 x 3'/2'jog @ {6:00mm,5:57,5:49,5:46,5:44,5:34,5:32,5:11} + 4x40s @ {5:05mm,5:04,5:09,4:31} + 4mi tempo @ {6:14,6:03,5:56,5:52} ::: great session!!
07:30 AM: food: rxbar, water
08:30 AM: food: 4 x egg sandwich on multigrain sourdough, 2 x banana, water
10:00 AM: food: banana, water
04:00 PM: food: chicken sandwich (burger-fi), double peanutbutter milk shake (kilwins), lots of water
- went way too long without food, got caught up in work tho
08:30 PM: food: egg fried rice + chicken, lots of water


workout: morning speed w/ Loco Rio + solo tempo: 8 x 3'/2'jog @ {6:00mm,5:57,5:49,5:46,5:44,5:34,5:32,5:11} + 4x40s @ {5:05mm,5:04,5:09,4:31} + 4mi tempo @ {6:14,6:03,5:56,5:52} ::: great session!!

broke in a new pair of saucony endorphin racer v2's .. i've been wearing them (size 12.5) as casual walk around shoes for a long time now, but the Cobra hooked me up with size 12, which I feel I can actually run in. My other ones are just too big - these run 0.5 too big.

anyway, these shoes are crazy fast.. they are very intense shoes, you can really feel the impacts, even on a track/turf .. but, you fly. pretty much just a bit of protection for your foot and that's it .. also the laces/lacing structure feel really nice.

great session tho, felt great!

tempo was comfortable at the end, which is kind of awesome, feels like i'm entering a new level.

just need to stay healthy, be safe etc.







adarqui

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Re: ADARQ's journal
« Reply #7883 on: March 07, 2018, 12:55:03 pm »
+2
just finally edited yesterday's session ^^

noticed I dropped an 18:31 5k at the end during my 4mi tempo ! haha. that's kinda awesome.


adarqui

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Re: ADARQ's journal
« Reply #7884 on: March 07, 2018, 01:05:14 pm »
0
light run day + calisthenics!

03/07/2018

bw = 144
bw before bed last night = ?
soreness = calves a little, legs a bit dead
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM (slept in, no alarm)

feeling a bit beat up from yesterday's session.

log:
06:15 AM: food: GU, water
07:00 AM: workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
08:30 AM: food: rxbar, water
08:45 AM: workout: bw
09:30 AM: food: 2 x banana, water
10:00 AM: whole foods: orange chicken, veggie fried rice, orange juice, tart cherry juice, water
12:30 PM: office life: coffee + 4 cream + 4 sugar
03:00 PM: sloans ice cream: fu*k lunch, cookies & cream milk shake, peanut butter cookie, water
07:00 PM: food: beet juice, rx bar
08:00 PM: food: prunes, cashews, banana, water
08:15 PM: leg drain: 45 minutes






workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
- https://www.strava.com/activities/1440716355







zoomed into the last mile, i love doing these slow start to very fast finish progressions within one split:





workout: bw

- a bit weak, groin hurting on first set of ng pullups.. annoying shit (and scary, need to be careful)

S1: full pullups + dead hang finishers: BW x 11
- felt in left groin
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg

S2: full hang chinups + dead hang finishers: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg

S3: full wide pullups + dead hang finishers: BW x 9
S3: full dips: BW x 8 (lol)
S3: forward walking lunges: BW x 10 each leg

adarqui

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Re: ADARQ's journal
« Reply #7885 on: March 07, 2018, 08:08:01 pm »
0
new race predictor haha.



5k @ 15:53 =

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53



hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.

funny tho.. dream numbers.

:D

adarqui

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Re: ADARQ's journal
« Reply #7886 on: March 08, 2018, 03:51:03 pm »
+2
whoa the last 5k I raced posted some great photos!!

mps superhero 5k raw images, will post some to the ig'z



getting my trophy lool





posing with the director of the event







posing with the top female





posing with a fitness guy/strength coach i met, cool dude



^^ also, kinda hilarious that he has an "STS" shirt huh? :D



i don't know this guy but he came in third, sportsmanship!





not sure what this one is about





checking my watch shortly after coming down from the hill





national anthem








dope!!!!!!!!!!!!!!!!!!!

seifullaah73

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Re: ADARQ's journal
« Reply #7887 on: March 08, 2018, 06:58:29 pm »
+1
Now that you entering into the big league the half marathons, full marathons. What is your strategy in regards to the water stops they have like in the picture the volunteer holding a plastic cup of water or in some other events they have a table full of cups of water.

Do you take it and drink it or just pour it over yourself.

Congrats on the 5k race.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #7888 on: March 08, 2018, 09:13:11 pm »
+1
Now that you entering into the big league the half marathons, full marathons. What is your strategy in regards to the water stops they have like in the picture the volunteer holding a plastic cup of water or in some other events they have a table full of cups of water.

Do you take it and drink it or just pour it over yourself.

not sure tbh .. I tried drinking during my half (it was hot/humid), so I figured i'd be pre-emptive about it. My pace slowed down every time I tried to drink water. I'd try to get some in, fail, then dump it on my head. For 5k's I definitely don't drink. For this 10k coming up, I won't drink either I imagine. I do most of my hard sessions without drinking water so, maybe I should just avoid it for as long as possible.. dno.. when I start stomach cramping though, water seems to help.

half marathons have water stations at every mile, so if you decide not to drink at one, the next one is *only* a mile away.. which isn't TOO bad.

Quote
Congrats on the 5k race.

thanks man!!!  :highfive:

10k coming up!!

adarqui

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Re: ADARQ's journal
« Reply #7889 on: March 08, 2018, 09:33:28 pm »
+1
pre-race session day! progression!

fuck I feel beat the fuck up ... HEH!!! A few things it could be:
1. those endorphin racer v2's are very intense, definitely smash my quads more
2. doing lunges after running could be a problem .. both times i've done it recently, i've come back with some tweaks (hamstring and quad insertions).
3. i'm just training too hard.

I think it's mostly #2, with a bit of #1, and least #3.

I think those lunges after running ~10 miles and such, just wrecks me .. even if it's just bodyweight, i think it really "triggers" some breakdown in my legs. I mean, i'd love to overcome that and just be strong enough to handle it... so I probably have to reduce the volume of the actual lunges, which is only 3 x 10 each leg right now..

Also those endorphin racer v2's are really intense. They have 0 "shock absorption" due to whatever they are made out of, which is nuts because they are ~5oz and my NB MRC5000v2's are 3.2 oz, and the NB shoes feel 100000x more protective/cushiony.. so it's just what the sole is made out of or something - plus they are 0 drop (the endorphin's).

anyway, tomorrow is a complete rest day, so, should be flying on saturday .. don't like how my right quad tendon feels tho.

might need to do a small shutdown (3-4 days) after this race, if it persists.



03/08/2018

bw = 144
bw before bed last night = ?
soreness = calves, quads a bit dead
aches/injuries = left medial hamstring tendon, right quad insertion, calves tight, quads achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
hours sleep: 7

wakeup = 04:20 AM

feeling a bit beat up from yesterday's session.

log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, electrolyte water
05:30 AM: workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! :D :D \o/
07:30 AM: food: rxbar, water
08:30 AM: food: whole foods: bunch of eggs, potatoes, sausage patty, bacon egg and cheese muffin sandwich, water
09:30 AM: food: banana, water
01:30 PM: food: 4 x egg sandwich on multigrain sourdough, sauteed mushrooms, banana, water
04:00 PM: food: rxbar, banana, water
07:00 PM: food: bunch of prunes, cashews, banana, water

workout: #runlikeagirl: morning tempo with Andrea: 3 mi w/u @ 7:2X, 6 mi progression @ {6:54,6:45,6:39,6:22,6:08,5:21 (6:0X to 4:57 = 5:21)} :: very happy with that last mile. friday = complete rest. saturday = my first 10k race! :D :D \o/
- https://www.strava.com/activities/1442193590

legs feeling a bit beat up today, even during the session. Need a full day of rest tomorrow. Should be flying on Saturday if everything works out as intended.

goal for this 10k is to avg sub6 pace, so 5:5x.

after the 10k, me/Andrea/Cory are meeting up and are going to run another 10k but at moderate effort, probably progression run it a bit (start at 7 and work back down to whatever), as long as we all stick together.

so this is going to be a race + extra moderate miles = workout.





teh 6 mile tempo:



kinda nuts that i hit that 5:21 in the last mile (mile 9 overall) .. i started it a little slow too because Andrea's mile wasn't done .. so that last mile was definitely more of the 5:1X range which is kinda crazy IMHO. :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

as wrecked as i felt today, i also felt incredibly powerful/fit/fast etc.. so, even tho i was beat up, i was flying.

one thing I noticed is, during our progression, my breathing was mostly controlled/relaxed, i could convo pace easily until about < 6:30.. hah. nuts.

anyway, happy.

runlikeagirl crushed the workout today, and has been kind of out of it recently (lots of traveling etc).



an IG post in honor of international women's day, I just reposted something runlikeagirl wrote:



Quote
This photo has nothing to do with #internationalwomensday, but the following text does! With running, I'm literally just trying to run like a girl, I'm not kidding, I say it all of the time. Repost of something from one of the fiercest women I know @tipscadavid: .
I #runlikeagirl and I am proud of it. Happy International Women’s Day to all the amazing women! We are tough. Nothing can stop us when we want to accomplish something. #Irunlikeagirl, try to catch up! 🏃🏼‍♀️💨💪🏼❤
.
#runfast #women #happywomenday #celebrate #love #selflove#determination #determined #power #tough #goal #goals #notstopping#chaseyourdreams #grow #challenge #strava #runningcommunity #marathontraining #marathontraining
.
.
^^ yup. #respect #girlpower💪💪💪💪💪💪💪💪💪
.
Also, #hoodieselfie from the track today. ❤💪🏃🤓 this was after training with @tipscadavid, 3 mi warmup, 6 mi light to mod to hard progression, 1 mi cooldown. Crushed it.💪



also, this was my reply to her initial post:

Quote
💪💪💪it's funny you mention "try to catch up", that's what I've been doing since we started doing some hard workouts together, just trying to keep up. You were kicking my butt in pretty much every workout, and now months later, I'm finally starting to be able to hang with you for these longer distances. Your #fierceness is contagious 😎👊💪I feel like I've improved incredibly since I started training with you.. I mean, who else is going to do hard tempo with me after a grueling track session or after 2 hours of long running and bridges, or double up on a 10k race to get 12.4 miles in? Not too many people.. so far only 1 that I know of... hah. So ya, shoutouts to all of the powerful, driven, awesome women out there.. and im just trying to #runlikeagirl. 😎🏃👊💪🤓

seriously tho .. i've made some big progress since training with her.

I follow lots of women athletes, more-so than men it seems, they really motivate me. It's also great seeing how much they respond and care about people who ask them questions/show them support etc, unlike alot of male athletes who ignore pretty much everything. Just seems to be a theme i've come to expect.

peace!!