Adarq.org

<a href="http://www.youtube.com/watch?v=JkUR4Kapt84" target="_blank">http://www.youtube.com/watch?v=JkUR4Kapt84</a>

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=26.2&distanceunit=m&duration=2%3A06%3A07

damn .. i saw that little puke & lol'd, thinking about what LBSS said.. like, that's it? then BOOM, massive flood of puke. daaamn!!!!!

man Rupp is such beautiful form.

2:06:07 = 26.2 @ 4:48 pace. so beast. incredible how easy they make each mile look.

rest day.

calves so damn tight.

---

05/07/2018

bw = 144
bw before bed last night = ?
soreness = calves moderate, quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = very tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7.5

wakeup = 07:30 AM

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

log:
08:15 AM: workout: bw
08:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, oatmeal + pink salt + honey, 2 x banana, water
12:00 AM: food: water, 2 x peanut butter trailmix bars
03:00 PM: food: rxbar, banana, water
07:00 PM: food: char hut: double chicken on a pita, plus some chocolates, water
09:00 PM: food: banana, beet juice, rxbar, water
09:30 PM: light/moderate stretch: lots of light/moderate hamstring, light calf: my best lying straight leg/straight leg hamstring stretches ever!
- i'd love for them to be "as loose" at the beginning, as they get in the end. would love to experience that for like a year of my life at least, see if it helps.

gelato from that sunfest long run, @ mile 20:





workout: bw
- weak

S1: 3sec paused dead hang full neutral grip pullups: BW x 8
S1: full dips: BW x 8

CLE ballin tonight. so far.

found this, Taravella H.S. records:

https://www.athletic.net/CrossCountry/TeamRecords.aspx?SchoolID=15056&Records=1000

The first place kid (Normil) is really fast, raced with him twice at the Tamarac Turkey Trot. Last year he hit 16:40ish or something IIRC. His 400/800/1600 on here are beast:

https://www.athletic.net/TrackAndField/EventRecords.aspx?SchoolID=15056&S=2017

hopefully both BOS & CLE close it out tonight.. can't wait for that series!

LEBRON.

le bron jaaymes.

long day.. wrecked.

---

05/06/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:40 AM

data collected throughout the day when I have my watch on:
HR low: 45?
HR high: ?

log:
07:50 AM: food: oatmeal + pink salt + honey, rxbar, water
09:30 AM: workout: SUP ~2 miles: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
11:30 AM: food: rxbar, gatorade,
12:00 PM: workout: light long run (grass, rain, fun): 2 hours, after 2 hours SUP'n. legs thrashed :: saw a cool brown rabbit almost every lap
03:30 PM: food: some place: churrasco steak, beans, rice, water w/ lemon
06:00 PM: food: 2 x pizza, bunch of chocolates, some oatmeal cookies, water
10:00 PM: light stretch
10:00 PM: food: 2 x peanut butter cups, water



workout: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
- https://www.strava.com/activities/1553846881

^^ worth nothing how sore my calves get during SUP .. it's like all of that weird tightness I have in them, gets kicked into overdrive SUP'n.. feels so weird & doesn't feel right.



workout:
light long run (grass, rain, fun): 2 hours, after 2 hours SUP'n. legs thrashed :: saw a cool brown rabbit almost every lap
- https://www.strava.com/activities/1554303007







legs = toast.

tmw = rest.

dead.

stand up paddleboard info/vids

for me to absorb so i can go into a race and just win one, without practicing physically!

USATF half marathon champs, what a finish for the top 3!!!!



https://results.chronotrack.com/event/results/event/event-38592