Author Topic: ADARQ's journal  (Read 554417 times)

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adarqui

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Re: ADARQ's journal
« Reply #8235 on: July 14, 2018, 11:39:25 am »
0
track meet today! solo 1600m!

early logging.



07/14/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: rxbar, water
09:15 AM: workout: very light (grass/dirt/rocks): ~30 minutes ::: no one else in the meet list for 1600m - should be fine tho, i run solo hard miles all the time
10:00 AM: food: 3 x grapefruit, beet juice, water
11:45 AM: food: koia coconut almond protein drink, french bread, rxbar, water
02:00 PM: food: rxbar, water1
03:00 PM: workout: Broward Elite Track Meet: solo 1600m @ 4.59 official / 4.51 watch mile ::: very happy about it = relaxed af + no watch + alone + barely warmed up lol 😛🏃
05:00 PM: food: menchie's: frozen yogurt with lots of toppings!
06:30 PM: food: acai drink, water
08:15 PM: workout: *very enjoyable* easy run (grass): 1.5 hours @ <= 140 BPM :: felt so good, just made sure not to get "greedy" (go too fast) // tripled today
10:00 PM: food: rxbar, chocolate mousse, water
11:00 PM: food: orange juice, water

?taken-by=andrewdarqui

workout: very light (grass/dirt/rocks): ~30 minutes ::: no one else in the meet list for 1600m - should be fine tho, i run solo hard miles all the time
- https://www.strava.com/activities/1701893163



workout: Broward Elite Track Meet: solo 1600m @ 4.59 official / 4.51 watch mile ::: very happy about it = relaxed af + no watch + alone + barely warmed up lol 😛🏃
- https://www.strava.com/activities/1702678045
- http://files.milesplit.us/live_results/301653/index.html
- https://www.directathletics.com/results/track/57140_3517852.html
- alone mile split PR: 4:51 :personal-record:
- alone mile PR: 4:54 :personal-record:

?taken-by=andrewdarqui







^^ avg cadence 201.. wow. LOL. felt so relaxed. avg HR & max HR (190) way up too, so hot. really nice run.



workout: *very enjoyable* easy run (grass): 1.5 hours @ <= 140 BPM :: felt so good, just made sure not to get "greedy" (go too fast) // tripled today
- https://www.strava.com/activities/1703122579






more photos from the meet!

?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #8236 on: July 15, 2018, 07:22:16 pm »
+1
easy day.

edit: i feel so sick after my evening run. think i ate too much earlier, mucous was thick during my evening run but i was mostly going slow so that helped. after i got home, drank a ton of water and now i feel like death. ;d

edit #2: feeling way better before i sleep.. natural fruit juices + tons of water cleaned me up. took a while, but feel decent now. that was scary. thought i was going to throw up for a bit. spit no longer thick either.

the spit test is a really good one. if it's thick, bad. if it's like water, good. (from my experience).



07/15/2018

bw = 142
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = adductors barely, side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: rxbar, water
09:00 AM: workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour
10:00 AM: food: grapefruit juice, acai juice
10:30 AM: food: (rebel) chocolate drink, water
01:00 PM: food: bocas grill: caesar salad, steak/eggs/bacon/arepa, toddy milkshake (heaven), 2 x water w/ lime
03:30 PM: nap: 2 hours
06:00 PM: food: acai drink, water
07:45 PM: workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]
09:45 PM: food: TONS OF WATER, acai drink
10:30 PM: food: orange juice, water
11:30 PM: food: rxbar, water



workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour
- https://www.strava.com/athletes/15557254





workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]
- https://www.strava.com/activities/1705555630






feel so wrecked after this run. stomach = toast. also had one sip of water at their water fountain, shit is probably tainted.

adarqui

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Re: ADARQ's journal
« Reply #8237 on: July 16, 2018, 11:39:40 pm »
0
light day. was going to finish with some speed but, mother nature (flooded field) put an end to that. I love when nature forces me to make the right decision! if i ran on tracks/roads, i could override that.. but grass/dirt field, I can't.

LOVE IT.

nature++



07/16/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings moderately
aches/injuries = right calf slightly
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: rxbar, water
10:30 AM: water
12:00 PM: food: turkey & cheese sandwich, beet juice, salt & vinegar chips, water
04:00 PM: food: rxbar, banana, coffee + 4 creams + 3 sugars, a few chocolates, water
07:00 PM: water
08:00 PM: workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked
10:00 PM: food: 6 x eggs, english muffin with butter, 2 x banana, acai drink, rxbar, water


workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked
- https://www.strava.com/activities/1707552074



really nasty conditions! some little kid (i assume) took a poop on the field too.. every time i ran by it, stunk so bad. smelled human.. lmfao.

adarqui

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Re: ADARQ's journal
« Reply #8238 on: July 16, 2018, 11:50:18 pm »
+3
Hopefully, have a traditionally very fast 5k Thursday evening, then hopefully another one (no idea if fast) on Sunday.

I write "hopefully" when it comes to racing now, because if I feel anything weird, I abort the mission. I also don't sign up for the race until the last minute, just in case something feels odd I don't have that "omg you signed up" feeling.

I race *alot*, because I love it. Just need to make sure I don't get greedy and push through injuries. Health remains my #1 constraint because there's no way I can reach my main goals (freak status) by grinding through injuries. In addition to that, my shift from roads to grass/dirt seems to be one of the best decisions i've ever made. I really do feel incredible by training on "natural surfaces". Feel like I recover faster, can run longer, get beat up less, feel faster & more bouncy etc. Also, all of the slow relaxed running i'm doing makes me feel so strong.

That said, this week is going to be lots of slow relaxed running, other than the races. Just need to keep my legs/heart/lungs fresh and get to the start feeling ready to battle.

:smiley:

pc!

adarqui

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Re: ADARQ's journal
« Reply #8239 on: July 17, 2018, 01:29:42 pm »
+2
lucked out.

just found 2 pair of my fav shoes on ebay.. saucony shay xc4's!

got one pair in flats, the other in spikes! i've never had those shoes in spikes but I imagine i'll love em`. Going to do more XC races so, need some good XC spikes.

shay xc4's have my most mileage:
- ~1400 on my discontinued pair
- 900+/800+ on my gray/blue pairs that i still run in.

happy af that I found some more.

adarqui

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Re: ADARQ's journal
« Reply #8240 on: July 18, 2018, 12:12:41 am »
0
light day.



07/17/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left ankle slightly (mostly ankle, achilles-ish maybe dno)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 31
HR high: ?

log:
08:35 AM: rxbar, water
09:00 AM: workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.
10:30 AM: workout: bw
10:45 AM: food: beet juice, banana, water
11:15 AM: food: dunkin donuts: frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: banana, rxbar, trail mix bar, a few chocolates, water
06:00 PM: food: whole foods: some orange chicken, some beef, yellow rice, water
08:10 PM: workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it's very fast!
09:45 PM: food: koia coconut/almond drink, milk chocolate bar, french bread/irish butter, water
11:45 PM: food: orange juice, rxbar, water
11:50 PM: light stretching (quads/calves/top of feet)

workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.
- https://www.strava.com/activities/1708543073





workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it's very fast!
- https://www.strava.com/activities/1709862912


adarqui

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Re: ADARQ's journal
« Reply #8241 on: July 18, 2018, 11:17:43 pm »
+2
calves "thick". all it takes is stretching them, that makes them feel weird.

stretching is the devil.



07/18/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, calves barely
aches/injuries = left ankle slightly, calves thick/weird, hamstring tendon insertions slightly "clicky" (left more so)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicky
morning calf flexibility = loose, thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: food: rxbar, water
10:00 AM: food: 6 x eggs, english muffin w/ irish butter, orange juice, water
02:30 PM: food: beet juice, cheeseburger from kapow (always epic), rice, water
05:00 PM: food: some chocolates, water
07:00 PM: water
08:00 PM: food: beet juice, rxbar, chocolate bar, english muffin with irish butter, water
10:00 PM: food: strawberry drink

adarqui

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Re: ADARQ's journal
« Reply #8242 on: July 19, 2018, 09:52:27 am »
0
5k tonight, most likely fast: 16:XX top spot

planned on getting a 30min run in early this morning. woke up at 7:30, felt tired, went back to sleep at 8, woke up at 9:45. nice.

:D

i figure that was the better decision.

feel great right now hah.



edit: also, I dreamed I was at one of my fav courts (vincent torres park, the outdoor one with the roof), and I hit every shot. didn't miss. maybe tonight will be a serious performance? :D :ibrunning: :trolldance:

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Re: ADARQ's journal
« Reply #8243 on: July 20, 2018, 12:13:00 am »
0
race day!





07/19/2018

bw = 146
- heavy!
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, slightly clicky
morning calf flexibility = loose, moderately thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 10

wakeup = 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 180's?

log:
08:00 AM: food: rxbar, water
10:00 AM: food: 3 x grapefruit, beet juice, water
12:30 PM: food: rxbar, water
03:00 PM: food: turkey & cheese sandwich from publix (boreshead), organic chocolate protein drink, a few chocolates, water
05:00 PM: food: rxbar, water
06:15 PM: food: still hungry wtf? rxbar, water
07:00 PM: race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn't have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least
07:30 PM: post-race food, bunch of small stuff, water
09:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
10:00 PM: some light stretching (left calf feeling a little odd)
11:00 PM: lots of water

race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn't have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least
- https://www.strava.com/activities/1714330748
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=236
- https://www.endomondo.com/users/26420622/workouts/1161409091
- 6 OA / 2 AG
- first 1km @ 3:15 (5:13 min/mi pace)
- first mile, 5:25
- next 2: dead
- last 0.1: 4:5X pace

hehe.

Legs felt really good. HR was high during w/u, felt off there. HR was pretty high during the race also. Anyway tried to stick to top 2 but once they started separating, i didn't try hard enough to stick, then i pretty much tanked.

whatever. all good.



^^ HR just so high, really felt it pounding (high hr) during warmups, felt way off. bleh.

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Re: ADARQ's journal
« Reply #8244 on: July 20, 2018, 11:35:56 pm »
+1
going to make 4:5X pace my girlfriend.

going to hit it every single day, every session, even if it's just for a few seconds.

we need to spend more time together, more often, until we are fed up with each other, then i'll move on to 4:4X.

so, not much is changing, other than that. if i'm doing mostly light runs, it'll just have some 4:5X pace in there somewhere.





07/20/2018

bw = 145
- heavy!
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci's pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em



workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
- https://www.strava.com/activities/1715270905

been wanting to bring back lunges for so long.. just always "worries me" given the initial soreness & some of the tweaks i've had by combining them with running (improperly).

really need more power though, so going to try and phase them back in.

legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes "taxed". heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now.. tehe. ;f





workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
- https://www.strava.com/activities/1716291074



^^ felt great. hit that pace really smooth.

adarqui

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Re: ADARQ's journal
« Reply #8245 on: July 21, 2018, 06:17:30 pm »
0
logging early.

light day, very sore. lunge aftermath.



07/21/2018

bw = 144
bw before bed last night = ?
soreness = glutes heavy, hamstrings/adductors moderat
aches/injuries = ankles in a few spots occasionally
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:30 AM: water
10:30 AM: workout: light (grass/dirt/rocks, glutes sore af): ~30 min very light with {~1 min @ 4:5X} ::: glutes crazy sore. hamstrings/adductors/quads sore too. lunge life.
11:00 AM: water
12:00 PM: food: 4 x eggs, 1/2 english muffin + strawberry jelly, orange juice, water
03:00 PM: food: salted peanuts (crack em), water (those peanuts wrecked me, i think.. stomach bubbly/destroyed)
06:00 PM: food: turmeric/lemon rebbl drink, lots of water
08:10 PM: workout: light (grass, legs TOAST, stomach wrecked): 1h:20m @ {light progression, 11:XX down to 8:27} + buildup @ mile 7 {2min24s @ ~5:30 down to 4:50 @ 5:02, pitch dark}
09:30 PM: food: flax oatmeal + blueberry honey + pink salt, beet juice, water
11:00 PM: food: english muffin with vanilla (rxbar) almond butter (really good), water

workout: light (grass/dirt/rocks, glutes sore af): ~30 min very light with {~1 min @ 4:5X} ::: glutes crazy sore. hamstrings/adductors/quads sore too. lunge life.
- https://www.strava.com/activities/1717916644





workout: light (grass, legs TOAST, stomach wrecked): 1h:20m @ {light progression, 11:XX down to 8:27} + buildup @ mile 7 {2min24s @ ~5:30 down to 4:50 @ 5:02, pitch dark}
- https://www.strava.com/activities/1718870124

glutes/adductors so sore.

happy with the buildup, felt good. was hard to see so had to be careful.


adarqui

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Re: ADARQ's journal
« Reply #8246 on: July 22, 2018, 10:56:30 pm »
0
light + light speed day.



07/22/2018

bw = 141
bw before bed last night = ?
soreness = glutes alot, hamstrings/adductors moderate, right calf slightly
aches/injuries = ankles in a few spots occasionally - mostly right ankle
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:00 AM: water
09:50 AM: workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40
10:45 AM: workout: bw
10:55 AM: food: 3 x grapefruit
01:00 PM: food: araxi burger: bleu cheeseburger w/ bacon, sweet potato fries, cookies & cream milkshake, water
04:15 PM: movies: equalizer 2
07:00 PM: water
08:45 PM: workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m
10:00 PM: food: flax oatmeal + pink salt + honey, peanut butter, lots of water
10:30 PM: some light self massage on my right calf
11:30 PM: light/moderate stretching: calves/quads/top of feet/glutes/upper (no adductors/hamstrings) (~1-2s holds, alternating each limb, just non stop, just feel too tight and body is telling me to stretch, so, figured i'd give in but perhaps not do my traditional static. maybe this'll have me feeling ok. we'll see tomorrow).

workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40
- https://www.strava.com/activities/1720333002





workout: bw
- ok

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8



workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m
- https://www.strava.com/activities/1721483812



^^ that last ~30s, i let my hips really open up, felt perfect. no change in effort really, just change in relaxation/ROM. need to figure out how to hold that for 15 minutes. would probably feel like heaven. :F

LBSS

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Re: ADARQ's journal
« Reply #8247 on: July 22, 2018, 11:17:34 pm »
+1
9yo running 59s? link? wtf?
Muscles are nonsensical they have nothing to do with this bullshit.

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adarqui

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Re: ADARQ's journal
« Reply #8249 on: July 23, 2018, 11:59:08 pm »
+1
light + light speed day.

eating light as you can see. had my eggs been fine, tonight would have been very light.

trying to get used to "less frequent" food... i feel so much different during my fasted runs, or if i haven't eaten for a while.

want to get "better" at running on "less food" or "not as frequent food", hence some of the fasted running lately.





07/23/2018

bw = 142
bw before bed last night = ?
soreness = glutes slightly, hamstrings/adductors moderate, calves slightly
aches/injuries = hip flexors/groin barely, right big toe baely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
08:30 AM: water
09:15 AM: workout: light/quick (dirt/rocks, fasted): ~26min with {1m:30s @ 5:1X, so slippery} + {stride @ 4:42} ::: stride length gets wrecked on these loose rocks, felt so weird, not good to run hard on that
11:00 AM: food: dunkin donuts: 4 x egg & cheese wraps, frozen butter pecan coffee, water
12:00 PM - 07:00 PM: lots of water
08:30 PM: workout: light to moderate progression (grass, kinda mushy, legs better, NO WATCH): 54min from 9:49 to 5:42 + 42s kick (~5 avg, 4:48 peak) :: felt pretty good, surprisingly easy first 3 miles
10:00 PM: food: oatmeal + pink salt + blueberry honey, 5 x EGGS (ABORT: tainted, FUCK, water
11:00 PM: food: boreshead chicken & bacon ~6" sub, pint of haagen dazs peanutbutter ice cream, lots of water

eggs wrecked me. thought it was my taste buds at first but, they tasted fishy...... :(

feel awful after the pint of ice cream, but it made me feel good at the time. decided to down it to get my mind off the tainted eggs. lol. won't make this a frequent occurrence.



workout: light/quick (dirt/rocks, fasted): ~26min with {1m:30s @ 5:1X, so slippery} + {stride @ 4:42} ::: stride length gets wrecked on these loose rocks, felt so weird, not good to run hard on that
- https://www.strava.com/activities/1722284872





workout: light to moderate progression (grass, kinda mushy, legs better, NO WATCH): 54min from 9:49 to 5:42 + 42s kick (~5 avg, 4:48 peak) :: felt pretty good, surprisingly easy first 3 miles
- https://www.strava.com/activities/1723538647/overview