Adarq.org

stumbled upon this. some great footage!

<a href="http://www.youtube.com/watch?v=x63FonuOMG4" target="_blank">http://www.youtube.com/watch?v=x63FonuOMG4</a>

this race is really fun to watch.

there's a cool water bottle hand off/pass around early on, with the women.

karoki keeps looking behind him non-stop, it's odd.

at 49:00 in the vid, karoki was veering off (in the lead), on the wrong path, and one of his competitors (probably a friend as well) yells to him, "karoki over here", to help him out.

beautiful side shot @ 51:15

at ~58:50, commentator says Chepkosgei has only been training seriously for 2 years.. need to look that up. Female distance runner, not too long into it, dropping 69 previous PB and probably 66:XX in this one. nuts.

great clip of kipchoge's shoes falling apart

<a href="http://www.youtube.com/watch?v=iU46kaavwl8" target="_blank">http://www.youtube.com/watch?v=iU46kaavwl8</a>

posted these in other threads but, should have just put them here.

?utm_source=ig_embed

?utm_source=ig_embed

?taken-by=jake_robertson_htbz

?taken-by=jake_robertson_htbz

?taken-by=dunkademics

light day. completely toast from yesterday.

cold improving!!

---

08/14/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = much less 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 = 08:00 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: 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: 30
HR high: ?

log:
08:00 AM: lots of water
08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
10:00 AM: food: grapefruit juice, almond milk protein drink (decent), rxbar, 2 x banana, lots of water
02:30 PM: food: anthony's: big roast beef sandwich, water
04:00 PM: self deep tissue massage on right calf (dug in crazy hard, actually helped, released something - at least temporarily)
05:00 PM: food: rebbl mango/turmeric (ok, but nowhere near as good as golden milk), water
07:00 PM: food: rxbar, water
08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
10:00 PM: food: sautee'd broccoli/cauliflower/carrots with salt/black pepper/irish butter (came out GREAT), koia coconut almond drink, pineapple juice, 2 x rxbar, water
11:15 PM: food: umcka cold medication



08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
- https://www.strava.com/activities/1771491271





08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
- https://www.strava.com/activities/1772825577





wed/thur = very light .. probably super slow 30 min sessions morning/evening.

need to recover for friday (evening 5k race) so i can battle it out.