Author Topic: ADARQ's journal  (Read 1622593 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7815 on: February 06, 2018, 03:25:18 pm »
+3
track!


02/06/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot slightly, toenails
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
- this pre run meal is becoming my go to
05:30 AM: workout: w/u, 15k & 10k PR (lol) :personal-record: -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end :D. shoulders crazy sore (from pullups/dips eek)
07:00 AM: food: rx bar, water
09:00 AM: food: 3 x banana, protein + almond milk, water
01:00 PM: food: bunch of cashews, 4 x egg sandwich on sourdough rye with lettuce & banana slices mixed in :D so good
05:00 PM: workout: bw
05:30 PM: food: protein + almond milk, water
09:30 PM: food: prunes, banana, almond milk

workout: 15k & 10k PR (lol) -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end :D. shoulders crazy sore (from pullups/dips eek)
- https://www.strava.com/activities/1394236691

nice workout, felt good today. For this half coming up on 02/18, I might be in better shape than I think. I plan to go out at 6:1X pace soo.. should def be able to hold that for 10k at the very least. whenever that starts fading, then back to grind time. that's the plan for now.

kinda cool, overall workout pace was: 9.35mi @ 1:03:24 / 6:47/mi





^^ I dropped off when she dropped out .. it's just so much easier to run with someone. I felt great, but once she dropped, I felt less great.. If she had stayed in it, i'd have kept up my paces for at least 4 reps out of the 5 (didn't do a 5th) i'm pretty sure of it.. which is nice to know. I was moving very easy/relaxed today.

Also, a 10k PR :personal-record: when doing half marathon intervals .. lmao. funny. My 10k is probably like 38:XX right now (previous PR is like 42min? today's PR is 41min?). We'll find out soon that's for sure. Plan to go out at 6:05+ in this half marathon.

 :ibrunning: :ibrunning: :ibrunning:



workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: forward walking lunges: BW x 5 each
S1: calf raises (neutral): BW x 40

S2: dead hang chinups: BW x 9
S2: full dips: BW x 9
S2: forward walking lunges: BW x 10 each
S2: calf raises (wide): BW x 40

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 10
S3: forward walking lunges: BW x 10 each
S3: calf raises (close): BW x 40

nice.





runlikeagirl update: I did this workout with Andrea, it's prep for both of our half marathons. I thought I would be the one quitting/dying but, she dropped out instead, somewhere at the end of the 2nd rep. She just seemed like she was having a bad day. Plus it was incredibly hot/humid but, we both actually seem to enjoy it, but it could have been a factor who knows.

Also before the session, I told her we should go "kenyan style" (one in front/one in back) and she agreed, but when the workout started she stayed along side. So I was in an outer lane, it let me hit some faster paces early on. BUT, it's not good to do that. Instead, we should have gone kenyan style, because then whoever is in front (we could alternate each rep), would make sure to stay on pace .. this way the person behind can relax/stop looking at their watch etc. She was checking her watch ALOT and i think it was contributing to the fatigue.

some story she made on IG:



she's going again to Track Thursday .. going to go for her first sub12 2 miler, which I think she's definitely good for. :ibrunning: :ibrunning: :ibrunning:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7816 on: February 06, 2018, 03:32:54 pm »
+1
posted this workout in the run group:

Sup folks! Going to do another #TrackThursday workout @ Carter Park: 02/08 @ 6 AM.

The workout is:
(show up a little earlier for an extra warmup)
1 mile warmup
2 miles hard
1 mile light jog recovery
400m+ lane8
400m jog recovery
200m+ lane8
200m light jog recovery
100m
cooldown

So far, I know of two people going: so the 2-mile paces will most likely be ~11:2X & ~11:5X.

peace! 🏃‍♂️🔨


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7817 on: February 07, 2018, 09:01:27 am »
+1
rest!


02/07/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot slightly (feh!), toenails (better tho), left knee slightly (moreso after walk)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:00 AM

log:
05:10 AM: food: oatmeal with pink sea salt & tons of honey, water
06:30 AM: workout: light morning recovery walk: 5 mi @ 15:XX-14:XX ::: also trying to keep my sleep schedule on track :D
08:00 AM: food: protein + almond milk, water
08:45 AM: food: 3 x egg wrap with avocado, spicy blue corn chips + guac, water
11:30 AM: food: vanilla coffee with 4 cream + 3 sugar .. that breakfast burrito I made knocked me out hard.
12:30 PM: food: huge grilled chicken sandwich with provolone/tomato/lettuce, some fries with ketchup, water
- unexpectedly solid .. boss took me to a small whole in the wall spot, was really good.
07:30 PM: food: oatmeal in almond milk, prunes, cashews, 3 x banana
08:45 PM: leg drain: 30 min



workout: light morning recovery walk: 5 mi @ 15:XX-14:XX ::: also trying to keep my sleep schedule on track :D

felt top of right foot too much.. bleh.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7818 on: February 08, 2018, 09:49:47 pm »
+1
track/bw!

think I caught a cold.................... bleh.

:/

as of 9:38 PM, nose is completely stuffed.. hadn't gotten like that until about 30 minutes ago.



it's funny.. i finally stop biting my fingernails, and I get sick... fingernail biting builds up immunity, I knew it. :trollface:



02/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
05:45 AM: workout: w/u, morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
07:00 AM: food: rxbar, water
08:00 AM: food: protein + almond milk, banana, water
09:30 AM: food: lots of sweet potato corn chips + guac (epic chips), water
03:00 PM: food: egg burrito, good af
03:30 PM: food: lots of vit-C
05:30 PM: workout: bw
06:30 PM: food: prunes, protein + almond milk
08:00 PM: medicine :/





workout: morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
- https://www.strava.com/activities/1397606655

Felt good. Humid af, drench after 2 mile warmup .. hah. Feels good to sweat like that tho.







workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 20
S1: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S1: calf raises (neutral): BW x 50

S2: dead hang chinups: BW x 9
S2: full pushups: BW x 25
S3: standing single leg abductions: x 20
S2: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S2: calf raises (wide): BW x 50

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 11
S3: forward walking lunges, (10sec pause at the bottom): BW x 10 each
S3: calf raises (close): BW x 50

S4: fast ng pullups + dead hang: BW x 8 + 3 = 11
S4: full dips: BW x 12
S4: forward walking lunges, (10sec pause at the bottom): BW x 10 each

nice.

glutes/quads really felt it on those paused BW lunges. good stuff.




runlikeagirl update: she hit 2 5:58 miles but, took a quick break after the first, so not technically 2 miles under 12. then tied her 400/200 efforts of last week, after much more work. nice.

humid af.. we were both drenched after the warmup.. hah.

another track girl (masters sprinter, 100m/200m/400m) loved our workout/intensity and asked when we come etc, wants to tag along next Thursday .. she said she's ~62-63s for 400m @ ~47 or so IIRC? I forget. She was just getting back into shape.. she wanted to do 8 x 150m with full recovery but only got 3, so definitely fitness issues.. i'm like, why didn't you just finish with 5 tempo nice and relaxed? she agreed, derp. lul.







going to sleep later than i intended................. but my nose is stuffed to fuck. going to be hard getting to sleep i think.

ok trying :/

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7819 on: February 09, 2018, 06:18:36 am »
+1
caught a cold.. bleh.


02/09/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, 2 x banana, water
08:00 AM: medicine
10:30 AM: medicine (tea), chicken soup (from Whole Foods, really good, Moma's Chicken Soup), tart cherry juice
12:00 PM: medicine
02:30 PM: water
03:00 PM: workout: 4 mile walk, while reading
04:30 PM: medicine (tea)
04:30 PM: food: 2 x banana, cashews, prunes, wonton soup, rxbar, water
08:00 PM: medicine (tea) + lemon
08:00 PM: food: oatmeal + honey + blueberries, banana, water
08:30 PM: leg drain: 25 minutes

bundled up, trying to stay warm. might pass out soon, feel so tired out of nowhere. hehe.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7820 on: February 09, 2018, 06:15:50 pm »
0
interesting .. started reading another Brad Hudson book I got recently:

https://www.amazon.com/Run-Faster-5K-Marathon-Coach/dp/0767928229

It basically looks like it's going to be AREG style, or what he terms "adaptive running". Pretty cool.

:D

:ibrunning: :ibrunning: :ibrunning:


Also, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance" should be coming soon! Joe is reading it now too, which I learned the other day. Going to finish this Coaching book first, then can't wait to dive into this other one.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7821 on: February 09, 2018, 06:19:01 pm »
0
I have a big group session scheduled tomorrow .. but if i'm more sick, I won't go. Really hoping I wake up better than I felt today.

planned session is:

3 mile warmup
wait around for ~20 minutes (pre-race simulation)
3 x 3 mi @ ~6:20 (half marathon pace) with 0.5 mi jog recovery
transition into N (several) miles @ ~6:50+ or so (marathon+ pace)

sounds so damn fun .. and it's the last hard workout I have planned before the A1A half marathon on Feb 18 (I think? next Sunday).

so, really hoping I can give that a shot.

Also, I posted a dunk clip from long ago and didn't reveal whether or not it was old/new, lol ... I look *the same* as I do now, i think:



 :trollface: :trollface: :trollface: :ibjumping:

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7822 on: February 10, 2018, 04:46:08 am »
+1
one day i'll get back to jumping...

endure added to the list. looks fun.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7823 on: February 10, 2018, 05:12:27 am »
0
one day i'll get back to jumping...

that's what I keep telling myself too but.. running/sprinting just take over. :ninja: :ibrunning: :ibrunning: :ibrunning:

Quote
endure added to the list. looks fun.

nice!

running book club.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7824 on: February 10, 2018, 11:52:23 am »
+1
long run workout day!!

still have a slight cold.

cool shots (IMHO) during cooldown:





02/10/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8!!

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:00 AM: food: oatmeal + tons of honey + pink sea salt, salted caramel GU (40 mg caffeine) - woke me up a bit
06:15 AM: workout: :( watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.
08:30 AM: food: rxbar, water
09:30 AM: food: protein + almond milk, banana, peach green tea, water
02:00 PM: food: whole foods: tons of orange chicken, mac & cheese, jalapeno chips, black tea
02:40 PM: food: 2 peanutbutter cups from WF
05:00 PM: medicine
05:00 PM: food: 2 x banana, sourdough rye
08:00 PM: medicine
08:20 PM: food: almond milk, banana
08:30 PM: leg drain: 30 minutes

workout: :( watch failure + slight cold: group run @ Markham Park: 4.5 mi warmup, (3,3,2) mi w/ 0.5 mi jog rest @ {6:17, 6:15, 6:16} + {6:19, 6:19, 7:05 (cramp life)} + {6:23, 6:37}, cooldown miles (cramp life again) ::: GREAT SESSION!! Also: TEAMWORK.

unrecoverable error on my watch, need to reformat it! lame! last workout listed is "wednesday".

basically the same splits as Andrea except for miles 6 and 8, so that's the data I used for my numbers (and I recall them being that as well).

drank a small gatorade after the first 3 miles .. wrecked my stomach. battled cramps for 2 miles then just gave in for the third. drank water after that and it fixed it.

first 3 miles felt so good/effortless. Need to keep building this aerobic engine.

this was the last hard session before my (first) half marathon next sunday.. so now it's basically deload time.

also lost 7 lb. of water according to the scale, and that's with hydration during/post (before re-weighing) hEHeHEEH.

This week it's:
- Tuesday: w/u, easy ~10+ miles
- Thursday: w/u, 2 miles @ HM pace, and some speed at the end, c/d
- Sunday: A1A half marathon!


^^ watch errors suck :D

the group I ran with:
- 2:3X-2:5X marathoners
- 4:12 miler, 1:11 half marathoner
- 15:XX-16:XX 5k'rs etc

FAST group. A few of the dominant local runners. pretty cool.




runlikeagirl update: she destroyed this workout, which is awesome because she had 2 "bad days" this week (tues/thurs). So this workout is going to give her some serious confidence going into the A1A half marathon. The guy who organized the session (a really serious local runner with some insane stats), said she's going to destroy A1A based on this performance. I agree & I hope so.

IMHO, she's competing for top 3 women in any race she goes in. A1A is historically very fast, even for women. But, she's right there. She's also not too far from the "elite groups" that race down here, in the half & full marathons.

Miami Marathon 2018 elite women standards:
- 2:45+
- #3 elite came in at 2:53:50
- Andrea is 2:57:XX for New York

Miami Half Marathon 2018 elite women standards:
- 1:20+
- #3 elite came in at 1:19:51
- Andrea is 1:24:XX and probably lower now, 1:22:XX in good weather)

She was breathing a bit hard during the first 3 miles .. which (in my head) I was worried about. Because I was breathing fine, felt very easy to me. So was hoping she wouldn't bail out/have a bad day again. Plus she only got 4 hours sleep.

Her splits for the 3,3,2:
6:17, 6:15, 6:16
6:19, 6:17, 6:17
6:19, 6:13

beast mode. :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:

We both had a small gatorade after the first 3 miles, and it affected both of us, me more so. But the lesson is, just water. Her stomach felt messed up from it and mine went into full cramp mode.

good2know.

edit: also, she doesn't sweat.. wtf? everyone was drenched, and she was barely sweating....... wtf??????? I asked her and she said, "ya i don't sweat"... wtf?!?! :wowthatwasnutswtf: :o :o :o :motherofgod:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7825 on: February 10, 2018, 08:05:34 pm »
+1
hah just looking at an old post from 2017 before I got hurt that year..

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg128765/#msg128765

Quote
- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.

My plan is to run those same 2 half marathons.. :ninja:

funny.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7826 on: February 10, 2018, 08:07:16 pm »
0
deserves its own post:

after running today, shortly after getting home, had a weird pain in my right calf .. very tender to a slight touch .. Think a blood vessel got wrecked or something.

can barely feel it now but it was pretty intense after my run earlier.

right hamstring/calf feel a bit sore in general but, this was very different. interesting. hope it's nothing & doesn't reappear... barely any hard running this week should help though.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7827 on: February 11, 2018, 03:57:30 pm »
0
rest/light bw

02/11/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
06:30 AM: workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
08:30 AM: food: protein + almond milk, water
09:30 AM: medicine
10:00 AM: food: 3 x eggs sunny side up sandwich on toasted sourdough rye, blueberries, sauteed yam in pink sea salt, banana, water
02:00 PM: nap: 1 hour
03:30 PM: medicine
04:30 PM: workout: bw
05:40 PM: food: protein + vanilla almond milk, water
08:15 PM: food: oatmeal, blueberries, 2 x banana, 2 x small peanutbutter cups, water


workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
- https://www.strava.com/activities/1402647919
- 06:30 AM



workout: bw
- 4:30 PM

S1: 3sec dead hang ng pullups: BW x 12
S1: full dips: BW x 13
S1: standing single leg abductions: x 20
S1: neutral calf raises: BW x 50

S2: 3sec dead hang chinups: BW x 10
S2: pushups: BW x 25
S2: standing single leg abductions: x 20
S2: wide calf raises: BW x 50

S3: 3sec dead hang wide grip pullups: BW x 8
S3: split stance full dips: BW x 12
S3: standing single leg abductions: x 20
S3: close calf raises: BW x 50

S4: full/fast ng pullups + dead hang finish: BW x 12 @ 9 + 3
S4: full dips: BW x 11
S4: standing single leg abductions: x 20
S4: neutral calf raises, internally rotated: BW x 50

S5: full/fast chinups + dead hang finish: BW x 12 @ 8 + 4
S5: close grip pushups: BW x 20
S5: standing single leg abductions: x 20
S5: wide calf raises, internally rotated: BW x 50

S3: full/fast wide grip pullups + dead hang finish: BW x 8 @ 6 + 2
S3: split stance full dips: BW x 12

dead.

great bw session. stronger than my previous ones!



some photos from today:






LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7828 on: February 11, 2018, 11:54:35 pm »
+1
pink sea salt ain't from the sea, it's from the himalayan foothills in pakistan. i've got a lamp made out of the stuff in my house.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7829 on: February 12, 2018, 10:09:22 am »
+1
rest/hard walk

02/12/2018

bw = 143
bw before bed last night = ?
soreness = glutes moderate, hamstrings moderate
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly (different spot than yesterday, probably from stepping on a rock)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
05:58 AM: workout: morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
07:30 AM: food: protein + almond milk, water
09:30 AM: food: 2 x eggs inside rye bread (one eye'd jacks), blueberries, water
11:00 AM: leg drain: 20 minutes
12:00 PM: nap: 1 hour
03:00 PM: food: whole foods: bunch of orange chicken with some sriracha, cashew chicken, lemon yellow rice, one yucca, water
03:30 PM: food: rxbar, prunes, water
05:00 PM: medicine
07:30 PM: medicine
07:30 PM: food: chicken soup, banana, water


left foot bugging me, an old spot I hurt on a rock way back .. didn't feel it during the walk but, might have landed on a hard one. Actually, I felt this when I was running (very slow) on the levee on Saturday, hit a few rocks right in that area and boom felt it.. probably aggravated it a bit then.

lame.

morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
- https://www.strava.com/activities/1404012429

pretty happy with that 11:43 .. Haven't gone sub12 since my 11:39 -> hips feeling strong, lunges might be helping already.

on a sidewalk this would most likely have been an all-time PR, so many little "speed bumps" in the area I walked.

wasn't sweating too much on the 13:XX paces, but then when I pushed it hard on the last mile, sweat just pouring out .. lmao. Very fast walking is so intense.








feet stinging:

eh. feet stinging all day after that walk. probably crushed a bunch of rocks hard but was numb to it HEH.. annoying.

why don't I have caveman feet by now? fml.

will probably be fine by tomorrow.. still, annoying and always "worrisome".