Please put sleep before training!

Eat clean whole food!

Exercices 30 to 40 per day!

Meditation!

Socializing!

These 5 things can help you live a long healthy life!

5 Things I would do different to have a better race if I was to do it again!

1. stretch the legs and calf muscles! I say that as I had achilles tendonitis and during the week seem to hurt more if I would stretch so that is why I decided not to stretch, but in the end maybe I should have my legs would have worked better!

2. I should double my fuel intake I was takinging pure cane sugar 1\4 cup 50 grams of carbs, one scoop of huel black, 5 grams of creatine every two hours. I had no stomach problems with this intake but I was under fueled.

3. should have used extra clothes at night as I almost had hyperthermia! I think the reason why was the water was cold from the cold air and I was drinking my food so was extra cold from that plus it was cold outside.

4. wake up earlier so I can be at the start of the race 30 minutes early for pictures and less stress. I say this as I almost missed the race as I was way behind took longer to get ready then I thought it would!

5. If your taking supplements in pill form on your race make sure if two different ones are the same color make sure you label them!

Mental Focus

1. Think Positive

2. Visualize the race inside your head

3. Put a picture of the finish line or a medal on your mirror

ZOE.com

Try to eat whole foods with any lifestyle choice you choose

carnivore lifestyle

Paleolithic lifestyle

ketogenic lifestyle

vegetarian lifestyle

vegan lifestyle

4 workouts for Achilles Tendonitis

1. Calf raises 2 legs , 2 legs with weights, 1 leg, 1 leg with weights

2. sitting calf raises , with weights on knees

3. jumping two legs, jumping one leg, jumping one leg weights

4. calf stretch in long sitting band

1 . Try one new whole food a week

YouTube,

Running With Achilles Tendonitis :Treat my achilles

How to fix Achilles Tendonitis: Squat university

Best Running Shoes For Achilles Tendonitis: Spark Healthy Runner

Redlight

660nm and 850nm in "red light AI" refers to red light therapy (RLT) wavelengths that provide complementary benefits: the 660nm deep red light promotes skin rejuvenation and superficial tissue repair by stimulating cell repair and collagen production, while the 850nm near-infrared (NIR) light penetrates deeper into the body to reduce muscle pain, relieve joint pain, and promote wound healing. The term "AI" is likely a misstatement for "and," as these wavelengths are often combined in RLT devices for comprehensive, synergistic effects, rather than being related to artificial intelligence. 

Hydration

1. RE-LYTE

2. Salt Stick

waterpack

1. Haimont

2. Salomon

Running in the rain 4 items to bring

1. extra dry socks

2. extra dry shoes

3. extra dry clothes

4. rain jacket

Safety items to help you feel safe

Light = Lepro LE

knife with clip

pepper spray

bear spray

mini gun

lighted vest = noxgear

Start off

1. Find how much sweat you lose with a sweat test

2. Try 500 grams of sodium per lb of sweat

3. Try different foods start off 90 grams carbs, 20-25 grams fat, 10-15 grams of protein

4. Keep trying don't give up!

5 toe sock companies

Aonijie

Injinji

UYN

xnocs