Adarq.org

?taken-by=jake_robertson_htbz

?taken-by=jake_robertson_htbz

this is very good.

<a href="http://www.youtube.com/watch?v=LmXN-kQZ04M" target="_blank">http://www.youtube.com/watch?v=LmXN-kQZ04M</a>

decent

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

rest day.

im going to go on 1d on/1d off for a while.. still going to try to get my mileage in, but time to get more rest. want to see if the extra rest 1) helps heal/fix some stuff 2) peak effect.

also going to try hard to get my sleep sched in check.

need to fix it asap, so im closer to 100% come 09/08/2018 (5k race).

---

08/28/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week
aches upon getting out of bed: right soleus bruise
other = cold better, almost gone
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = both thick, both thick but right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
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:
08:10 AM: food: orange juice, rxbar, water
09:00 AM: light stretch: hamstrings/calves - felt good
09:30 AM: food: sauteed broccoli / cauliflower / brussels sprouts / carrots / garlic in olive oil/salt/black pepper, 1/2 chicken tender wrap, banana, water
11:30 AM: food: dunkin donuts: small frozen coffee + whipped cream, donut
02:00 PM: food: rxbar, 2 x banana, water
05:00 PM: food: protein bar, water
08:30 PM: food: oatmeal + honey + salt, beet juice, toasted english muffin, koia vanilla bean protein drink, water
09:30 PM: leg drain: 30 minutes

?taken-by=run_ix

so insane..

rack session with @kipchogeeliud this morning. 20 days before @berlinmarathon. 15x1000m, recovery between 1'45/2min.
•
2'46/2'48/2'47/2'48/2'47
2'48/2'47/2'47/2'48/2'47
2'47/2'48/2'47/2'42/2'37

?taken-by=geoffreykamworor

light day.

legs felt incredible last night (during sleep/waking up from sleep etc). that 20 miler really put them to rest.

running in the jungle:

---

08/26/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: right soleus
other = cold still there, sniffles
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 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:
08:30 AM: lots of water
08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
10:00 AM: food: rebbl golden milk, water
10:30 AM: self massage: investigating every painful spot in my right calf (soleus/gastroc), crazy painful spots all over
01:30 PM: food: orange juice (been dreaming of it), banana, water
02:30 PM: food: sauteed broccoli & carrots in spanish olive oil w/ salt/black pepper, 1/2 of a southwest chicken wrap, water
03:20 PM: food: rxbar, water
04:30 PM: self massage: more right calf, light but painful, hitting spots
06:00 PM: water
08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
09:45 PM: food: 2 x banana, rxbar, koia cinnamon horchata protein drink, tangerine juice, blueberries, lots of water
10:45 PM: self massage: right calf - painful
11:00 PM: food: tangerine juice, water
11:15 PM: stretch: long light holds



after that 10:30 AM massage, calf felt really good walking around/buying groceries etc. so, somehow this massage is working somewhat, but I need these painful spots to disappear.





08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
- https://www.strava.com/activities/1798862562




08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
- https://www.strava.com/activities/1799993404
- calf felt so good, legs felt great