Adarq.org

just as i say that.. the very next play, insane throw on the run.. THROWS IT LEFT HANDED TO HILL FOR THE FIRST DOWN.

dude WHAT THE  FucKCK FOVk r
 k;dcs
p[slfs[
lsf;

Flanagan Rockin Rib 10k Elite List announced (November 18, 2018) .. (the list could grow). Anyway, 2 Kenyans on there.. I'd like to run with them for a mile at least, that's the plan.

Anything over a mile would be bonus thrills.

I imagine i'll need a 4:45 mile to hang: very do-able.



https://www.iaaf.org/athletes/united-states/ryan-dohner-263248

https://www.iaaf.org/athletes/kenya/glarius-rop-014385478

https://www.iaaf.org/athletes/kenya/daniel-kirwa-241123

speed day!

productive day.

---

09/30/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water



10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}







07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)

wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".









left hamstring achy, probably a minor fatigue tweak.

ha. hit 50.0 miles on the dot.

Great little interview with Patrick Sang at the end.

"Vegan Broscience" has some really incredible footage.

<a href="http://www.youtube.com/watch?v=VjluxAvk6XI" target="_blank">http://www.youtube.com/watch?v=VjluxAvk6XI</a>

LT

<a href="http://www.youtube.com/watch?v=8is2fR6j3XA" target="_blank">http://www.youtube.com/watch?v=8is2fR6j3XA</a>

my FINS are getting wrecked by the PATS