Adarq.org

- run 6 km in 30:30, walk/jog 0.4km in 3:30

- squat 80 x 5

- stretch

played it reeeeeeeeeeeeeeally conservative with the squats. first time under the bar in over a year. my shoulder is jacked up.

damn sucks. just supporting the bar in that position, makes it feel wrecked? Pretty sure mine would feel wrecked as well (for a while at least), getting back into that position: hurts just thinking about it.

the croatia on argentina goal was mistake of the tournament :d


MEX 1-0!! 51st minute!

he's wearing "incredibles" socks. 

yea hah. i didn't notice but i saw jeff cohen point it out in another photo.

kid is incredible... he's a legit phenom.

Noah Lyles clocked 9.88 to take the US 100m title on Friday night. The 20-year-old now leads the world at both the 100 and 200m with PBs faster than those of a 20-year-old Usain Bolt. Our report: https://goo.gl/yctb12

 

my friend who i just raced last sat, ran 2:05.65 today for 800m, hit sub2:00 in his strava data (1:59). nasty.

http://www.adarq.org/800m-running-andor-conditioning/sfl-local-running-scene/msg142545/#msg142545

light day! got some running in!

---

06/22/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left achilles barely, left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7?

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: rxbar, water
08:00 AM: workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday
09:30 AM: food: beet juice, water
10:30 AM: food: haagen dazs shop: cookies & cream milk shake w/ whipped cream
11:30 AM: food: from starbucks: cheese danish, water
02:00 PM: food: honey/chipotle flavored cashews, water
02:30 PM: nap: 1 hour
05:00 PM: food: char hut: double grilled chicken on a pita w/ bacon, water
10:15 PM: food: beet juice, rxbar, almond joy, water

workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday
- https://www.strava.com/activities/1654737557

felt ridiculously good, so relaxed/smooth. going to continue to go light until Tuesday. then on Tuesday, hoping to get some speed in. If that goes well, two 5k races on Saturday.





every time i drive around one of these circles to get on the highway, i feel like it could be a nice grass "track" to run loops on :F




also might have found a nice field like 15min away:

sick

man @notafraid2fail is so insane

?taken-by=citiusmag

?taken-by=citiusmag