rest day.
didn't get enough sleep + lots of lightning in the morning, so went back to sleep.
08/31/2018bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = crazy thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 08:00 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:08:15 AM: food: grapefruit juice, water
10:30 AM: food: dunkin donuts: donut, 4 x egg & cheese wraps, small hazelnut frozen coffee with whipped cream, water
02:00 PM: food: work snacks: small bag of golden oreos, small bag of normal oreos, water
05:30 PM: food: koia cinnamon horchata protein drink, water
08:00 PM: food: burger fi: fried chicken sandwich, oreo milkshake w/ whipped cream, water
10:00 PM: food: bolthouse breakfast smoothie, rxbar, water
went to watch an XC meet:
that kid in red (coral springs dude) who won (15:14 or so?) .. i came in 3rd to him in the coral springs holiday mile
he crushed me by 28s tho lool.
he beat several kenyans (running at US colleges) out there today.. big W.
he can fly out here in SFL weather.. he's legit. kenyans can get beat down here i'm telling you
put some big money up in the hottest most humid parts of the summer, and watch them get beat
sfl is brutal.
great battle tho at the end, was fun to watch.
also, I think we have the same spikes.
I was pretty surprised at how badly out of shape many of the girls were.. wow.. pretty awful. I mean, a bunch of girls in the 27-30min 5k range. They didn't look like they were in shape AT ALL. I just don't get that. These are D1 runners.. how are they running that slow? makes no sense. I mean they were jogging but breathing heavy, it was nuts.
the girl who won however, must have hit low 17s or high 16's. she was legit. she probably had 1min over the 2nd girl.. and 2nd girl was fast. heh.
anyway, I think FAU repped well. I went to FAU so, was fun seeing them do good. The guy I mentioned above runs for them.. huge W for FAU on the men's side. Women got the team victory I think.
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