Adarq.org

- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.

great stuff man!!

also props to the gf. she's getting faster along with you too, pretty cool. she's going to do some races eventually I imagine.

look at the kid on the right just tagging along.. ;d dope.

LMFAO'd so hard....................

<a href="http://www.youtube.com/watch?v=S8FPOGfZKwY" target="_blank">http://www.youtube.com/watch?v=S8FPOGfZKwY</a>

Staples looks exactly like Floyd in that clip. dying.

i think odell beckham is my answer to the question, "if you could have one person's physical gifts, who would it be?"

ya I could agree with that. his on field performance is mind blowing, he can dunk, he's just athletic af.

run day!!! yezzzz!!!!!

run went good .. left ankle bugged out a little bit when going slow. right knee bugged out for the first ~1 minute then disappeared. bugged out a bit later on in the day. right bottom footpad of bigtoe felt good/never bugged out. feels a little worked but no pain.

did lots of stretching today which I probably shouldn't have .. also dug into my it-band VERY HARD manually (with hands/fingers). loosened it up a bit (temporarily at least).

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04/04/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = during run: left ankle when going slow (until i focused hard going on the outside edge of my left foot - seem to be overpronating lately), after run: right knee (it-band syndrome) off and on slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 06:00 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 156 (running)

log:
06:10 AM: food: GU w/ 20mg caffeine, oatmeal + pink salt + honey, water
06:40 AM: workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)
09:00 AM: rxbar, water (running late, no real breakfast)
11:00 AM: rxbar, water
03:00 PM: food: tucker duke's (burger joint): 1/2 lb burger with onion rings/salad on it, sweet potato fries, 2 x large water w/ lemon
05:00 PM: water
05:30 PM: stretch: lots of quad stretching
06:30 PM: water
07:30 PM: stretch: lots of glute stretching
08:00 PM: self deep tissue massage: dug in VERY HARD to my itband
08:30 PM: food: prunes, organic peanut butter cups, banana, water
09:00 PM: ice wrapped tight: 30 minutes: right knee

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workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)
- https://www.strava.com/activities/1488921715
- VO2 MAX: 65!!

left ankle is so odd .. seems i'm overpronating now when I go slow. When I go fast, it disappears. I think clipping it so much with my right foot really jacked it up lmfao. Consciously changed my form to make sure I hit the outside edge of my left foot in the second hour, and it felt alot better. I think somehow I altered a motor pattern by contacting it so hard & cutting it up. Very weird stuff. (I still have a ton of bruising on my left ankle from clipping it the last 3 weeks, and clipping it hard (bloody) in that half marathon).

Anyway, happy with the session. Only reason I stopped running is that I have to go get some work done EEH!!

ALSO: won't be running back2back days until i'm 100% .. so no running tmw! basketball dribbling tho ... which is some solid cardio/strength work.

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^^^ MY HEART RATE MONITOR (watch based) IS ACCURATE!! lol. Best HR/effort data i've seen so far. That looks pretty perfect. Nice!

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Major news: Canelo withdraws from the may 5th fight against GGG.

https://www.boxingscene.com/canelo-withdraws-from-golovkin-rematch-on-5--126834

crazy. fucking canelo. tainted.