Adarq.org

rest day.

im going to go on 1d on/1d off for a while.. still going to try to get my mileage in, but time to get more rest. want to see if the extra rest 1) helps heal/fix some stuff 2) peak effect.

also going to try hard to get my sleep sched in check.

need to fix it asap, so im closer to 100% come 09/08/2018 (5k race).

---

08/28/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week
aches upon getting out of bed: right soleus bruise
other = cold better, almost gone
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = both thick, both thick but right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:00 AM

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:10 AM: food: orange juice, rxbar, water
09:00 AM: light stretch: hamstrings/calves - felt good
09:30 AM: food: sauteed broccoli / cauliflower / brussels sprouts / carrots / garlic in olive oil/salt/black pepper, 1/2 chicken tender wrap, banana, water
11:30 AM: food: dunkin donuts: small frozen coffee + whipped cream, donut
02:00 PM: food: rxbar, 2 x banana, water
05:00 PM: food: protein bar, water
08:30 PM: food: oatmeal + honey + salt, beet juice, toasted english muffin, koia vanilla bean protein drink, water
09:30 PM: leg drain: 30 minutes

?taken-by=run_ix

so insane..

rack session with @kipchogeeliud this morning. 20 days before @berlinmarathon. 15x1000m, recovery between 1'45/2min.
•
2'46/2'48/2'47/2'48/2'47
2'48/2'47/2'47/2'48/2'47
2'47/2'48/2'47/2'42/2'37

?taken-by=geoffreykamworor

light day.

legs felt incredible last night (during sleep/waking up from sleep etc). that 20 miler really put them to rest.

running in the jungle:

---

08/26/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: right soleus
other = cold still there, sniffles
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more 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
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:30 AM: lots of water
08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
10:00 AM: food: rebbl golden milk, water
10:30 AM: self massage: investigating every painful spot in my right calf (soleus/gastroc), crazy painful spots all over
01:30 PM: food: orange juice (been dreaming of it), banana, water
02:30 PM: food: sauteed broccoli & carrots in spanish olive oil w/ salt/black pepper, 1/2 of a southwest chicken wrap, water
03:20 PM: food: rxbar, water
04:30 PM: self massage: more right calf, light but painful, hitting spots
06:00 PM: water
08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
09:45 PM: food: 2 x banana, rxbar, koia cinnamon horchata protein drink, tangerine juice, blueberries, lots of water
10:45 PM: self massage: right calf - painful
11:00 PM: food: tangerine juice, water
11:15 PM: stretch: long light holds



after that 10:30 AM massage, calf felt really good walking around/buying groceries etc. so, somehow this massage is working somewhat, but I need these painful spots to disappear.





08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
- https://www.strava.com/activities/1798862562




08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
- https://www.strava.com/activities/1799993404
- calf felt so good, legs felt great

this is some epic footage.

who is "most impressive" (just from the highlights)? Russ & Harden steal the show. Russ is a monster, looking huge too.

<a href="http://www.youtube.com/watch?v=qP1otWf9ER4" target="_blank">http://www.youtube.com/watch?v=qP1otWf9ER4</a>

?taken-by=run_ix

DWade in 09 literally did some things no one else has done. 2k points, 500 assists and 100+ blocks/steals. Just putting that out there in case people forgot because he's woefully underrated.

wade def underrated.

also mr paycut to bring big stars on board, then riley refuses to pay him and let him finish in MIA. fu*king riley.

As for LeBron not getting calls...meh. It's a wash. He also gets away with a ton of stuff imo. Stars get star treatment. Always have always will.

right, he gets away with travels and such, but when it comes to foul calls (which happen far more often), refs let alot slide. MJ got *phantom* calls, all game. :<

I do think LeBron is more gifted athletically than MJ due to size. Both had great bounce, speed, strength in their athletic prime but LeBron is 3" taller and 40-50lbs heavier. MJ did possess the quickest first step I have ever seen tho. 80s MJs first step was incomprehensible. So i give that and body control to MJ. The rest tho...

MJ def had more finesse, he was a true guard.

LEBRON is just a freak who can play any position. He can play center & point ffs.. lmao. That really is crazy.

MJ way more clutch offensively than LEBRON. Defensively? Lebron might have a slight edge. Lebron def not as clutch offensively. But he's also not a true guard like MJ - true guards should be more clutch in general in my opinion, just better shooters. MJ had GOAT clutchness though.. Kobe comes close, but i've never seen anyone as lethal as MJ with the clock running out.

pc!!