Adarq.org

easy trot day!

felt like i could run light .. had lots of fun doing so. fu*k I love running.

Gumbo Limbo 10k tomorrow! No real goals for this one.. just have fun and stay healthy.

Tomorrow i'm running for sea turtles. Here's one they have on their page:

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04/07/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left ankle barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 40 (post-run)
HR high: 134 (run)

log:
05:45 AM:oatmeal +pink salt + honey, water
06:28 AM: workout:
relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
08:10 AM: food: rxbar, water
08:30 AM: barefoot rock walking (while throwing dog toys)
09:00 AM: ice: 30 minutes: right knee, left ankle, bottom of right foot
10:00 AM: food: 4 x egg sandwich on toasted sourdough rye (w/ salt/black pepper), blueberries, raspberries, prunes, water
10:00 AM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
12:00 PM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
02:30 PM: barefoot rock walking (while throwing dog toys)
03:30 PM: food: 10 chicken wings, some focaccia bread, beet juice, rxbar, water
06:00 PM: ice: 30 minutes: right knee, left ankle, bottom of right foot
07:30 PM: food: beet juice, cashews, water
08:00 PM: ice: 30 minutes: left knee
09:15 PM: ice: 30 minutes: right foot

TODO: pre-race lunch (chicken wings, beet juice!), more icing, early dinner snack

workout: relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
- https://www.strava.com/activities/1494203347

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- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

try my go-to pre-run meal eventually: oatmeal + TONS of pink salt + lots of honey, and a tall glass of water.

I make it crazy salty. That "prison creatine" tho. It seems that i've had considerable success when I have that before races or important runs etc.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.

Shifting it from primary to secondary is fine, I just wouldn't cut it out completely. Also, pre-dawn running is amazing, gives you more incentive to get those runs in instead of being in the sun etc. Anyway, you will adapt .. but even if you don't do hard runs in the heat, can still do really light/relaxed runs. It will lead to adaptations and you will be able to handle more intense work.

hah thanks!!! Yea when i've trained with people in the serious heat/humidity, they seem afraid of it. I don't really mind it. I also love sweating profusely. Weather being equal, I don't sweat as much as I used to. I mean today I ran for 90 minutes in the heat/humidity with high socks and a hoody on, and I didn't sweat much. Felt comfortable/fine/relaxed. I think being light/lean helps but ya like you said, i'm probably in better shape than I think. I mean my "race predictor" is definitely over-estimating my predicted stats but, apparently those are predictions based on optimal running conditions (like 45F no wind/no humidity etc), so who knows I'm actually trying to believe those whacky numbers..

Also, unlike you, I can't wait for the summer People around here are already talking about how bad it'll be and how they'll do more runs indoors/treadmill, won't do proper long runs anymore ("no marathon training in the summer" lol) etc. I on the other hand, consider it my altitude training. Heat acclimation gains are real. I always receive a massive boost once Fall/Winter comes around (when it's randomly cold on a race day). So if I go out there running in the sweltering heat/humidity, I know it's prepping me for our "race season" around here. Plus, relaxed runs (without pace goals) in the heat feel amazing.

I've never been as good as my dad tho, in the heat. He's next level. He can be out there all day, never seems effected. He wins tennis matches like that. He'll get destroyed in the first set, then destroy his opponents in the 2nd/3rd. Some of his opponents literally retire from the match, in the summer. LMAO. Tennis is absolutely brutal around here, in the summer. To me it's harder than running because of serving: having to look up into the sun during the toss or avoid it etc when trying to hit that damn ball. Not a fan of that.

peace!!

"put another crack in the liberty bell .." epic announcing haha.

punched this dunk hard.

?tagged=lebrondunks

watching the highlights of this game, looked like a great one.

Ches's 3:49

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

this is a FAST 10k and ENORMOUS (40k people?!) in South Carolina

http://bridgerun.com/

http://results.xacte.com/?kw=crb

moar Jake Robertson domination

?taken-by=jake_robertson_htbz

run day!

man i just want to keep running. I don't want to stop. 2 hours in and I just thought, why did I tell my boss i'd come in at 10, why not say 11 .. would have given me another hour to run. but I guess it's for the best considering i'm not 100%. lol. Can't wait to be 100% though because honestly, relaxed running is feeling incredible.

ice fest continues tonight.

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04/06/2018

bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)

log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot <-- DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes

workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
- https://www.strava.com/activities/1492500779
- vo2 max: 65
- fastest mile of 2018 (5:17) on soaked grass feeling dead, nice!