Adarq.org

nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.

early journaling. light/long day.

fun run. mud/rain/mush.

legs a little achy in some spots (hamstring tendons) probably due to that lacrosse ball stuff i did -> rolling itb/quads was causing those tendons to tighten up occasionally, due to positioning. funny.

also right abdomen a little achy, cramped at the very end of my run yesterday.. i think when it cramps like that, it does a little damage. the good news is, i didn't feel it at all during my 2.5 hour run.

hmm what else.. left achilles "itchy", think i got bit by a mosquito around there.

left heel a little achy.

right quad a little achy from random spaz out mid-day yesterday.. didn't feel it at all during my 2.5 hour run.

left hip flexor/groin still a little tight. felt it a few times randomly during the run. mostly feel it when i move around after sitting for a while etc.

massive chafe from 2.5 hour run in half tights in the rain............ lol.

scrapes from half tights.

bunch of toenails jacked up. mostly feel ok tho. new nail died after 12k+5k on saturday.

right hamstring still a little achy after runs. disappears tho shortly after.

after 2.5 hour run.. legs/feet/knees wrecked for like 10 minutes. then i ate, now they feel good. funny how that works.

just felt like posting more "tweak related news" because this volume is catching up with me a little.. BUT, last run tmw before *two days rest*. that's the plan tho..

accumulating fatigue + supercompensation works good (usually) for dunking and running..

02/13/2019

diet:
- eating good so far

08:15 AM: very light but tough: 2h25m ::: (mush grass/mud/flooding, rain, wind, felt good) /// fun stuff. love runs like that.
- https://www.strava.com/activities/2143536129





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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

light but brutal day (hot/humid/hills).

right quad tightened up mid-day out of nowhere. kinda achy but also feels fine. did some deep tissue manually, laid on some lacrosse balls.

02/12/2019

diet:
- ate good/clean

08:00 AM: light + mod uphill: 1h42m @ {steep hill path x 1 hour} ::: (grass, hills, overheat + hills + humidity = brutal) /// tough but good session - lost a ton of water
- https://www.strava.com/activities/2141162052

lost a ton of water, was soaked.

also my forearms/grip was wrecked, both hands, after the run. kinda nuts. don't recall that happening like that before. maybe due to dehydration.





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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

On 3 hours sleep

5k 23.54  (previous 24.14)

solid dude!!

Feels so good to be getting better weak in weak out, I haven't felt like this with weightlifting since I was like 20 (I'm 24 so it's been a while)

ya. awesome.

as you get better with running, there's so many different ways to PR, it's kinda endless & really fun.

fix that sleep tho hah.

shin is not okay. fuck.

damn.. fuck :/

- ran 5.01 km in 24:25
shin started bugging after 1 km, wasn't too bad until after 4 km, should have stopped then. wanted it to go away but it didn't and ultimately overcame ego.

- stretch

damn it. did a little research earlier. confirmed that it's not a shin splint, which are definitionally >5cm in length. this is too localized for that. one other possible diagnosis is a stress fracture, but that seems unlikely because the pain isn't that bad. still may go get an x-ray. if anyone has other ideas let me know. ice and rest for now.

dno :/ that sux tho. whenever i got weird stuff in there (when verting), i'd wrap ice (wrapped in paper towels) around my shins tight, with an ace bandage. would leave it on there for ~15-20 minutes. seemed to help.

i get weird stuff in my shins occasionally, but then it disappears after a few hours, or by the next day. luckily.

as for running with it (eventually), soft (but not too soft) grass would be my approach. i'd avoid hard surfaces (track/roads). grass/dirt does wonders in my experience. i hate having to run on the road, to get to the grass.

but ya, sounds like you need some rest unfortunately. i'd still get some walks in etc.. to strengthen it up without freaking it out.

pc!

Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up!

light day. beat up, quads especially.

left hip flexor a little achy.

race director posted these:



02/09/2019

diet:
- ate ok, also had a burger, then later chocolate almonds.

09:00 AM: light w/ toast legs: 1h31m w/ {1h10m @ 7:4X-7:5X} ::: (grass, legs dead, quads = sore, over-heat) /// road beat me up yesterday
- https://www.strava.com/activities/2137153409



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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0