Adarq.org

rest day x 2.

raining like crazy. even if i wanted to train, i probably wouldn't have. just non-stop pouring.

left gastroc slight tweak from saturday.

walked alot forefoot today (ie during dog walk/workout etc), with some exaggerated extension (feels good) .. feels weird too like, almost fatiguing, but im just walking real slow so..

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09/03/2018

bw = 140 (surprising)
bw before bed last night = ?
soreness = calves slightly
aches/injuries = calves moderate (slight left gastroc tweak slightly)
aches upon getting out of bed: calves
calves painful to touch/massage = left more so, lol
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose but wrecked
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~6 + 3
wakeup = 05:15 AM + back to sleep @ 06:30 AM - 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:30 AM: food: orange juice, rxbar, water
06:30 AM: back to sleep
09:30 AM: MFR: small baseball bat rolling (left painful af, right not so much) - baseball bat is a good tool, manual roll pressure from arms/hands
10:00 AM: ice: ~40 minutes, both calves
11:30 AM: food: char hut: 1/2 lb burger w/ bacon, water w/ lemon
01:00 PM: food: haagen dazs shop: cookies & cream milkshake w/ whipped cream
02:45 PM: workout: very light walk, 1.5 hours - forefoot/experimenting
04:30 PM: food: turkey & cheese sandwich (~6"), mixed nuts, water
06:00 PM: ice: ~40 minutes, left calf
07:00 PM: food: grapefruit juice, water
09:30 PM: food: rxbar, strawberry/banana bolthouse smoothie, water

02:45 PM: workout: super light walk
- https://www.strava.com/activities/1817805850

called the cops on someone going nuts, at the end of that walk. the person was running out into traffic, stopping cars that were going ~45 mph, then throwing an umbrella at them. no idea how that turned out.. but i imagine the person got arrested. they were acting pretty dangerous. i was worried about old people that might be walking in the area etc (they walk alot there, retirement communities etc).

surprisingly good interview. kinda interested in his book now after hearing his answers to their questions.

"how do you create hunger in paradise?" love it.

<a href="http://www.youtube.com/watch?v=UDuXriRThRo" target="_blank">http://www.youtube.com/watch?v=UDuXriRThRo</a>

nice clip, also sheep is flying lol.

<a href="http://www.youtube.com/watch?v=ZUdqYP7CLxU" target="_blank">http://www.youtube.com/watch?v=ZUdqYP7CLxU</a>

crazy

<a href="http://www.youtube.com/watch?v=Q9YkcelD4Oo" target="_blank">http://www.youtube.com/watch?v=Q9YkcelD4Oo</a>

https://i.imgur.com/TYeEXM0.gifv

can't find the direct gif url. dog wanting to cuddling.

whipping out the old html bbcode.

Get yourself a dog that loves you like this.

rest days.

calves pretty beat up. forefoot style def hammered them, but also doing it on roads in the first session didn't help any.

---

09/02/2018

bw = 141
bw before bed last night = ?
soreness = calves moderate
aches/injuries = calves moderate (slight left gastroc tweak maybe)
aches upon getting out of bed: calves wrecked
calves painful to touch/massage = left more so, lol
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose but wrecked
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~10
wakeup = 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:45 AM: food: orange juice, rxbar, water
10:30 AM: food: turkey & cheese + bacon sandwich, bolthouse breakfast smoothie, water
12:00 PM: light stretch: long light holds (gastrocs)
01:00 PM: icing calves: ~45 min
03:00 PM: food: orange juice, rxbar, water
04:00 PM: light half squat hold (to loosen up calves)
06:00 PM: leg drain while watching running videos: 45 minutes (painful at the end)
06:45 PM: food: turkey + thai peanut wrap, water
08:30 PM: food: 3 (haha) x blueberry rxbar, water
09:00 PM: icing calves: ~30 minutes
09:30 PM: water
10:00 PM: contrast shower
10:20 PM: food: orange juice, water

crazy

<a href="http://www.youtube.com/watch?v=ATCXqQMBOYk" target="_blank">http://www.youtube.com/watch?v=ATCXqQMBOYk</a>