Adarq.org

frozen peas ftw. small, so they conform to your body really easily.

tru. good point. i'll get a few bags this weekend.

fwiw, the real-ice packs I make seem much more effective than this gel pack I have. The gel pack gets really cold, it's not one of those sucky ones. But I like how the ice "shards/edges" dig in.

absolutely incredible how much it helps my left ankle. can't wait to get home and ice ice ice. already iced this morning but need to ice alot more.

also, right knee felt great all day and during the run (plus intense portion of it) .. yesterday it had some tweaks until I iced the F out of it.

ice fest in full effect.

i usually hate these hurdle fail vids but this is hilarious

?taken-by=flotrack

people often talk about how composed kamworor is etc, but i don't see it. he's always hurting. lmfao. When people say Kipchoge is composed, ok yes, he never breaks his poker face. He always looks the same. Kamworor however, he's always grimacing. It's kind of like how people say Kipchoge has incredible kick/closing speed, i've yet to see it from him in a marathon. He closes the same as he runs the whole thing, fast af. Doesn't get much faster at the end.







Kamworor is a strong runner. Love this dude. Champ in XC, half, and elite marathoner - in a single year (year after year).

rest life. decided not to do any bball dribbling etc. just complete rest with some easy bodyweight work at some point.

also, lots of icing, and some deep lacrosse-ball release.

needed more ice packs so, went to look for some. they all sucked. so I just bought two bags of ice and filled up ziplock bags, wrapped em` in a paper towel, and ace bandaged them onto me. this allowed me to ice ALOT today and like usual, I respond very well to icing. It made my achy left ankle stop aching which is incredible.

...

ice fest.

---

04/05/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = quads moderately, calves slightly
aches/injuries = left quad moderately (too much stretching yesterday eh), right big toe/foot pad slightly (more-so in the evening), left ankle achy all day until my direct ice treatment (nice!), right knee (ITBS) barely - responded very well to direct ice treatment (nice!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 130's

log:
08:00 AM: rxbar, banana, water
09:00 AM: ice: 30 minutes: right knee
09:30 AM: ice: 30 minutes: left ankle
11:00 AM: mf release: left & right it bands, manual, deep as fu*k
11:30 AM: food: whole foods: orange chicken, veggie fried rice, sauteed veggies (broccoli/cabbage), small portion of mac & cheese my favorite beet juice, water
01:30 PM: food: rxbar, water
03:00 PM: workout: bw
03:30 PM: deep tissue: 45 minutes: lacross ball (1 or 2): VL, it bands, peroneals, calves ... deep, brutal, felt good after though.
04:15 PM: icing: 30 minutes: left ankle
04:45 PM: icing: 30 minutes: right knee
06:00 PM: food: cashews, prunes, 2 organic peanut butter cups, beet juice, water
08:30 PM: icing: 30 minutes: right knee
08:30 PM: icing: 30 minutes: bottom of right foot (simultaneously with right knee)
09:00 PM: icing: 30 minutes: left ankle

workout: bw
- decent

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 14
S1: single leg standing abductions: x 50
S1: calf raises: BW x 20

Nijel Amos crushing it with 1:44.65.

he's got a beautiful stride.

<a href="http://www.youtube.com/watch?v=kMXP0RRvrm8" target="_blank">http://www.youtube.com/watch?v=kMXP0RRvrm8</a>

?taken-by=blueprint

?taken-by=gomofarah

some "ice cream" recipe someone linked me, said it was epic. looks great from the article

https://www.thehealthymaven.com/2015/06/peanut-butter-chocolate-banana-soft-serve.html