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 Positive2. Visualize the race inside your head3. 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 lifestylePaleolithic lifestyleketogenic lifestylevegetarian lifestylevegan 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 knees3. jumping two legs, jumping one leg, jumping one leg weights4. calf stretch in long sitting band1 . Try one new whole food a week

YouTube,Running With Achilles Tendonitis :Treat my achillesHow to fix Achilles Tendonitis: Squat universityBest Running Shoes For Achilles Tendonitis: Spark Healthy RunnerRedlight660nm 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. 

Hydration1. RE-LYTE2. Salt Stickwaterpack1. Haimont2. Salomon

Running in the rain 4 items to bring1. extra dry socks2. extra dry shoes3. extra dry clothes4. rain jacket

Safety items to help you feel safeLight = Lepro LEknife with clippepper spraybear spraymini gunlighted vest = noxgear

Start off 1. Find how much sweat you lose with a sweat test2. Try 500 grams of sodium per lb of sweat3. Try different foods start off 90 grams carbs, 20-25 grams fat, 10-15 grams of protein 4. Keep trying don't give up!

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