Adarq.org

?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

this is some epic footage.

who is "most impressive" (just from the highlights)? Russ & Harden steal the show. Russ is a monster, looking huge too.

<a href="http://www.youtube.com/watch?v=qP1otWf9ER4" target="_blank">http://www.youtube.com/watch?v=qP1otWf9ER4</a>

?taken-by=run_ix

DWade in 09 literally did some things no one else has done. 2k points, 500 assists and 100+ blocks/steals. Just putting that out there in case people forgot because he's woefully underrated.

wade def underrated.

also mr paycut to bring big stars on board, then riley refuses to pay him and let him finish in MIA. fu*king riley.

As for LeBron not getting calls...meh. It's a wash. He also gets away with a ton of stuff imo. Stars get star treatment. Always have always will.

right, he gets away with travels and such, but when it comes to foul calls (which happen far more often), refs let alot slide. MJ got *phantom* calls, all game. :<

I do think LeBron is more gifted athletically than MJ due to size. Both had great bounce, speed, strength in their athletic prime but LeBron is 3" taller and 40-50lbs heavier. MJ did possess the quickest first step I have ever seen tho. 80s MJs first step was incomprehensible. So i give that and body control to MJ. The rest tho...

MJ def had more finesse, he was a true guard.

LEBRON is just a freak who can play any position. He can play center & point ffs.. lmao. That really is crazy.

MJ way more clutch offensively than LEBRON. Defensively? Lebron might have a slight edge. Lebron def not as clutch offensively. But he's also not a true guard like MJ - true guards should be more clutch in general in my opinion, just better shooters. MJ had GOAT clutchness though.. Kobe comes close, but i've never seen anyone as lethal as MJ with the clock running out.

pc!!

?taken-by=zane_robertson59

race day!

i've been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it's starting to push back.

i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of "stuff" in me. when I feel heavy, I often don't run good. so, I need to do a few of the things mentioned below and come in feeling "normal". when i'm "normally light" (whatever that is at the time), I def feel alot more "snappy/powerful/loose". When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.

i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.

and to add to that: i need to get better at waking up earlier

i'm leaving tons of performance on the table by racing on < 6 hours sleep. i've done so many races like that now, that i can definitely feel the difference compared to when i'm well rested.

it's always the little things...

---

08/25/2018

bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
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: 5.5 (bleh, need to fix this)
wakeup = 05:15 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: 41
HR high: 185+?

log:
05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn't have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race: Loco Rio 8k / 5 miler: 5th OA at 30:39
07:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool .. so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)

Loco Rio 8k / 5 miler: 5th OA at 30:39
- https://www.strava.com/activities/1796110821
- https://runsignup.com/Race/Results/52502/#resultSetId-105629
- some ok splits in there early on, 18:47 5k, 3:33 1km, 5:47 mile etc.
- https://www.endomondo.com/users/26420622/workouts/1185132532




check that HR spike, that's like 2 miles in.. crazy. :/ felt it too.. just felt like i was getting so hot.







well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.

did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn't just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.

6th OA was one of the fastest females in the area, she hit 31:36 or something. She's run 16:3X for 5k IIRC.

so even though I didn't top3, I still finished decent.

was behind #3 for ~2 mi, but he just kept separating and i died.

wanted that sub30 but just knew I didn't have it. HR was crazy high.





chasing 3rd OA mile ~2, before i got dropped:





























07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
- https://www.strava.com/activities/1797585384
- mostly running under a full moon in darkness .. lovely

really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.

dno.

rest day!

5 mile race tomorrow. eheheh.

---

08/24/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = random aches from not running
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
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: 7.5
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: 21/28 (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:
08:40 AM: food: orange juice, rxbar
09:10 AM: food: grape fruit juice, rxbar
10:00 AM: food: portobello mushroom burger, jalapeno chips, lots of water
01:00 PM: food: a few chocolates, water
03:00 PM: food: beet juice, a few chocolates, water
07:30 PM: food: true food kitchen: barely any cheese (few pieces of ricotta) pizza w/ grilled chicken, water w/ lemon
11:15 PM: food: koia cinnamon horchata protein drink, rxbar, water



4 lap course. never been to this park before, looks really nice.



instagram.com/explore/locations/378783412608167/snyder-park/




edit: 11:08 PM: bottom of left foot bugging after sitting all funky. lame.