Adarq.org

can you post a vid of the stretches you're talking about? can't picture what you mean.

basically like a prone glute stretch (below) / prone version of lying piriformis stretch, but different variations to it.

<a href="http://www.youtube.com/watch?v=3EHHO4jUwBw" target="_blank">http://www.youtube.com/watch?v=3EHHO4jUwBw</a>

so stuff similar to that, but on a bed to allow my off leg to angle off the bed easier etc. and just putting all of my weight on it. ie chest on knee, arms in various positions, even folded inward as if i'm trying to fit into a small box. lol.

(writing this on 03/26, regarding stretching the night prior):

stretching: did tons of stretching, hamstrings/glutes/calves/upper back/lats/chest etc.. nothing made me feel any better UNTIL I did some more intense glute/hip stretches at night before bed. I was getting annoyed and basically just started becoming a pretzel, putting whatever bodyweight I could onto my hip/glute (via internal rot etc), and just staying in that position for minutes at a time. I was trying to be careful too, because some of those positions were making my knees feel it a bit, positions i never get in.

the difference was "night and day". I probably spent 30 minutes total stretching, including some intense lying hamstring stretches. but the glute/hip stuff I did got something to relax and my back/hip/glute/hamstring felt "fixed". I wondered if upon waking up i'd be back to "normal" (wrecked) -> felt just like I did last night, even an hour or so after getting up.

I eased my way into the stretches, got some crazy ROM at the end (hamstrings & glutes/hips).

TLDR: think I found something to relax some of the stuff that's tweaked in my back/hip/glute. The biggest difference so far is actually my back.. feels "released" of something tugging on it. Just feeling this good again is making me happy, just hoping to get back to running slow - completely pain free. That's the real goal.

03/25/2019

diet:
- ate light with a cauliflower/broccoli stir fry for dinner

soreness:
- quads/calves destroyed
- hamstrings/glutes a bit sore

aches/injuries:
- sacral spine achy, back achy

stretching:
- morning: lots of light stretching, especially back/hip mobility to try and loosen up my back.
- evening: intense hamstring, glute/hip stretches

id just like to point out that, had i not been forced to slow down in this race, i wouldn't have witnessed the "blind wheelchair racer", who finished the entire half marathon with a guide (on bike) behind her, telling her small adjustments such as: "slight left", "stay straight" etc.

they passed me at mile 11 or so.. and my jaw literally dropped once i realized what was going on.

that's absolutely incredible. props to that lady (the wheelchair racer) and the guide.

i've never seen a "blind" athlete before.. always respect it so much when I see it on tv. i've only seen blind runners before, running with guides, and some of them can really fly.. it's remarkable.

yesterday:

abort-but-finished another race.

3 out of the last 3 races have been wrecked.


body felt really banged up afterwards.

post-race shower was insanely painful (nip/chafe wreckage).


03/23/2019

diet:
- ate light
- body felt ok pre-race. 5 hours sleep. sacral spine achy.



06:00 AM: race abort + slow long run /// the wheelchair racer was *blind*: a guide behind her told her how to adjust, it was incredible
- https://www.strava.com/activities/2234072319
- https://www.endomondo.com/profile/26420622
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=280
- 6th OA @ 10km (with 4 pull-back miles)
- 42nd OA at the end
- lol.

left hamstring/glute/low back tweaked but not as bad as in the 5k 2 weeks ago, so some healing progress at least.
.
mile 1 was actually pretty decent. then stuff slowly started tightening up until i had to pull back at mile 3 or so. then around mile 9 had to shut it way down.
.
hard for me to actually care about my small injuries when this is a race for people battling cancer.
.
all good.







felt really good the first mile.. a miracle looked like a possibility.

a few really fast people showed up. one of them pulled his hamstring in the first quarter mile, sucks. watched him start falling apart and then shut it down and go to the ground and start stretching - DNF. I know the guy he's cool.




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footer stats:

top3 finishes:
2019: 6/9/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
format: top3-finishes/races/abort

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

OMFG ZION MAKE THE FREETHROW OMFG>

ZION. He picked it up. man he's such a beast.

Tacko picking up some lame fouls. He needs to relax. UCF is a different team with him in there, understandably. 7'6 wtf.

great 12th round ko.. LOL

https://twitter.com/BTSportBoxing/status/1109572755182309377?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1109572755182309377&ref_url=https%3A%2F%2Fbleacherreport.com%2Farticles%2F2827442-boxer-stuns-showboating-opponent-with-huge-last-second-knockout