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OMG What a game, my first and best super bowl I have witnessed.
That interception changed the game towards the end when ball fumbled out of tom brady.

I didn't understand why the runner touchdown was questionable he ran and did touch down and the other time when the guy ran through the zone and they said ball was out of control and his leg was out so confusing I saw he had ball in hand and was in the end zone.

but omg what a game I was nervous when they were making the decision and the patriots know how to take advantage of time especially towards the end and that final throw could have caused it to over time but saw it was time up and so happy.

memorable moment nick foles played the same game as brady and did touch down.

just awesome

amazing game.

Ajayi is from the UK too

http://miami.cbslocal.com/2018/02/04/jay-ajayi-from-north-london-to-super-bowl-lii/

ate too much food at the superbowl party last night.. eh.



02/05/2018

bw = 147
bw before bed last night = ?
soreness = calves slightly, adductors slightly, quads slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago), top of right foot form tying shoes too tight i think, left knee slightly (probably from standing around so much at the party) .. LAME AS FU*K
- a bit better today
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal, banana, water
07:00 AM: workout: walk + bw
08:30 AM: food: protein + vanilla almond milk, water
09:30 AM: food: 4 x egg sandwich on toasted sourdough, 3 x banana, water
02:30 PM: food: veggie fried rice with chicken/egg! lots of water
08:00 PM: food: bunch of cashews, prunes, oatmeal with blueberries/raspberries, water
08:40 PM: leg drain: 25 minutes



workout: recovery walk (~1 hour) in grass/dirt, bw

dead hang ng pullups: BW x 10
full dips: BW x 12
standing single leg abductions: x 20
walking lunges: BW x 5 each
- even 10 total got my glutes burning .. not good, and good.
calf raises: BW x 25



feel shitty today.. hope I feel way better tomorrow morning, big workout planned:

Cool, thanks Scott! Andrea & I plan (who knows 😎) to try and hit: 5 x (3k @ 6:20, 1k float @ 7:00). So 15k/9.3mi total @ 6:20 with moderate float recovery. It's basically a half marathon prep workout. Switched my watch to km's today Anyone is welcome to join, or even do less reps etc. peace!

^^ workout.

min/mi & min/km

https://www.depicus.com/swim-bike-run/pace-conversion-chart

Chelimo finally goes sub 4.. an hour or so after winning a 3km. That's nuts.

http://www.greensboro.com/blogs/wooten_running_shorts/paul-chelimo-breaks-four-minutes-for-first-time-in-camel/article_77ef6c78-092a-11e8-ae80-bf2152d068cc.html

he's a beast.

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

he held back on the 3k, to make sure the college students enjoyed it..... LOL.

wow at how Lebron/Cavs are turning out.. Lebron is playing awful, so much turmoil, losing by huge numbers, everyone looks depressed/discouraged.. seeing Lebron with his face in his towel last night, they have really fallen apart.

unreal.

From everything I know, alot of this falls on Lebron directly. It's like he forgot how to lose, and then how to gather his troops during these losses. Instead, he's demoralizing his troops.. Looking back, I guess Kyrie leaving was a bigger moment than I first realized. When did playing with Lebron become toxic? Last year? Or was it sooner? I'm hoping he turns it around.

"The day my body catches up with my mind .. I will do things that will be remember forever. I'm sure of it." -- Jake Robertson

https://www.youtube.com/watch?v=NFBvlFqXkOA&t=8m30s

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

long run workout. one of my favorite sessions ever. was pretty insane & the weather was nuts (raining/pouring occasionally/windy). had like 3 workouts in it: bridges, fatigued tempo, long run mileage/total time on feet.

 



02/03/2018

bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..)
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes

lots of protein today .. trying to make sure my legs recover fast.





workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781

tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.

Andrea hit 6.04 on her third mile...... absolute beastmode. \o/

By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.

epic session.





I pushed it on a few of those bridge reps too.

 

btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding

poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.