Adarq.org

yesterday. logging from memory

was too hard to log properly, given the distance i had to travel to/fro.

oh ya this was my first race at 36 y/o lool.

---

08/17/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less 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: 21/28 (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: 38
HR high: ?

log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/



09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494



07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o

- run 7.63 km in 38:32 (light strides x 200m at the beginning of km 4,5,6,7)

- stretch

the strides were submax, just threw them in to get something a little more high-intensity in. felt the right knee sprinting pull/tightness a little on the first rep and held back a bit after that.

heading to southeast asia tonight for a week on the beach!

ahhh nice!!

Quote from: adarqui on August 17, 2018, 11:52:10 pm

saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.

#lifegoals. crossfit results without crossfit method.

ya i'm not sure if he lifts, or if he's just naturally jacked. it's odd. he never posts lifting stuff.

he's going to drop some 18's when it cools off i imagine. pretty fast for a guy his size/age.

?taken-by=davidpblanchard

?taken-by=davidpblanchard

incredible race on the men's side.. what a finish, so crazy. man these dudes are just blazing fast. I've seen Bernard Kimeli before, like the way he runs.

women's side: blow out.. joyciline jepkosgei is nuts. 29:43 10k, for a woman. c'mon. flying.

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

this is cracking me up.

dude gone.

?taken-by=flotrack

right calf felt amazing upon waking up today.. that deep self-massage "hit the spot". usually when i wakeup (many months now), my first steps out of bed, i feel that dead feeling/slight pain in my right calf. it goes away as it warms up. comes back when it cools down etc.

today, 0 pain/dead feeling. also 0 upon starting my light run.

left hamstring "sensation" disappeared as well (at least for now). I kept calling it "odd" because it wasn't just a normal tweak/pain, almost like something else was going on in there.

anyway, need to dig into some spots more often, but safe dig.

Also need to see a pro deep tissue massage therapist once in a while.

left hamstring slight tweak, felt better after i did an evening light trot. it's an odd tweak tho, feels more like a "sensation" than pain ... very odd heh.

---

08/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9.5
wakeup = 09:30 AM (slept in, needed it)

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: 20/27 (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: 31
HR high: ?

log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.

after im done doing it, no pain when i get up and walk initially. it's just a "dead pain" when i initially get up/walk etc. really annoying. i'll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.



07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
- https://www.strava.com/activities/1777355806
- 10:XX pace


hamstring felt way better afterwards. like i keep saying, very odd.