Adarq.org

5 minutes left. 9 point lead. about to be 11.

Amazing loose ball diving pass by James Johnson.

10 point game........

MIA missing 3's tho .. need to go for 2's.

rest day.

hamstring tendon improved alot as the day went on. haven't felt it so far, this evening.

---

04/24/2018

bw = 142
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 9

wakeup = 08:00 AM

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

log:
08:30 AM: food: rxbar, banana, water
09:00 AM: leg drain: 30 minutes while reading
10:00 AM: food: whole foods: some beef stew, bacon egg & cheese sandwich, a few potatoes, water
01:00 PM: food: beet juice, rxbar, water
03:30 PM: food: peanut butter trailmix bar, water
06:00 PM: food: peanut butter trailmix bar, water
07:45 PM: workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!
09:15 PM: food: 6 x eggs, oatmeal + pink salt + honey, dark chocolate bar, water

workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!
- https://www.strava.com/activities/1529988722

felt good/strong. hr low.

hey. how come MIA forgets how to play basketball after half time?

come on MIA get this shit done. fu*K!$!@)$(!@)$(

36-36.

Kevin Castille's race history is awesome.

https://www.athlinks.com/search/unclaimed/?term=kevin%20castille&category=unclaimed

He just keeps getting better with age.. 46 now, dropping a 29:14 10k. unreal.



29:14 10k estimates:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=10&distanceunit=k&duration=0%3A29%3A14

Those are sick. This reminds me that i need to pickup a new pair of sprint spikes for summer plans.

ooooh???

hard speed day. shit warmup, rained out basically. still got some work done.

got my proj oregon hoodie. feels great. quality.

hamstring insertion felt fine during the hard speed .. felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.

if i could get that to disappear by thursday, i'll be very happy.

---

04/23/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?

log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion

workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
- https://www.strava.com/activities/1526784136

absolutely shit warmup. rushed.

should rebound nicely for thursday .. pretty wrecked today and still fast.

they "tried" to kick me off during my 1km .. but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.





no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.

should be flying on thursday.. couldn't hit a high gear today during this hard speed workout, but still ran pretty fast.

what i'm realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn't take any days off prior, couldn't kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.

I think that's why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i'm "over zealous". So it ends up working out, similar to dunking.

We'll see Thursday though... If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.

2 day rest races, big PR's:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???

i'm def curious. I haven't dropped PR level 1 mile workouts.. but, if my 2 day rest works + my rebound effect works, should be able to PR it since i'm still fairly close to sub5 in general (5:06 road, 5:05 grass).

gn!