Adarq.org

i doubt it's sped up, he's fast. just some agility ladder, but u can see the strength.

?taken-by=goldfeetglobal

easy day.

too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.

edit: after 3 PM deep af massage, feels really good. ehhh.

edit: that massage helped make my calf feel incredible during my evening run.

---

08/23/2018

bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = left fine, right very painful
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 = tired
hours sleep: 7.5
wakeup = 07:30 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:
07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water
12:00 AM: stretch: very light

inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.



08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
- https://www.strava.com/activities/1792053961







09:40 AM: workout: bw
- strong, cut reps a few short

3-5sec paused neutral grip pullups: BW x 8
full dips: BW x 8



07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
- https://www.strava.com/activities/1793449168
- avg hr: 131
- avg cadence: 163
- that's nuts.. felt amazing

he's got some decent vids

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

<a href="http://www.youtube.com/watch?v=QV6XB0deEN8" target="_blank">http://www.youtube.com/watch?v=QV6XB0deEN8</a>

that first quote (full one, after the hbo intro)

<a href="http://www.youtube.com/watch?v=N_N7SHxmgH0" target="_blank">http://www.youtube.com/watch?v=N_N7SHxmgH0</a>

<a href="http://www.youtube.com/watch?v=eQreYmaeK9s" target="_blank">http://www.youtube.com/watch?v=eQreYmaeK9s</a>

<a href="http://www.youtube.com/watch?v=sOUACpWO3r8" target="_blank">http://www.youtube.com/watch?v=sOUACpWO3r8</a>

also.. "no ferris bueller shit with this thing", lfmao!!

John Ross 4.22

<a href="http://www.youtube.com/watch?v=04qabU6DsZI" target="_blank">http://www.youtube.com/watch?v=04qabU6DsZI</a>

beast clip of Lomong

?taken-by=bowermantc

mod speed/light day. wanted to do more this evening but too late.

crazy how much more painful my right soleus is than left. right is almost unbearable when i dig in, left is fine.

need to work these problems out of my right soleus, and body in general.

feel so damn good though.. even feel great in my calves/soleus with this painful manual deep tissue work.

---

08/21/2018

bw = 137
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
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 = great
hours sleep: 8.5
wakeup = 08:45 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:
08:45 AM: water
09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
10:00 AM: workout: bw
10:30 AM: food: banana, orange juice, grape fruit juice, rxbar, water
02:00 PM: food: koia cinnamon horchata protein drink, banana, 4 x hersheys, water
05:00 PM: stretch: soleus, ~10min or so total
06:00 PM: water
08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
09:30 PM: food: banana, portabello mushroom burger, smoked turkey chipotle kale bowl lol, water
10:00 PM: food: koia chocolate protein drink
10:30 PM: lots of self massage (really deep on right soleus, so painful) / some itbands / light depth left soleus, some stretching
11:00 PM: lots of water



09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
- https://www.strava.com/activities/1787427419





10:00 AM: workout: bw
- strong but kept the reps short

3-5sec paused dead hang neutral grip pullups: BW x 7
full dips: BW x 7



08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
- https://www.strava.com/activities/1788768832

?taken-by=jake_robertson_htbz