Adarq.org

John Ross 4.22

<a href="http://www.youtube.com/watch?v=04qabU6DsZI" target="_blank">http://www.youtube.com/watch?v=04qabU6DsZI</a>

beast clip of Lomong

?taken-by=bowermantc

mod speed/light day. wanted to do more this evening but too late.

crazy how much more painful my right soleus is than left. right is almost unbearable when i dig in, left is fine.

need to work these problems out of my right soleus, and body in general.

feel so damn good though.. even feel great in my calves/soleus with this painful manual deep tissue work.

---

08/21/2018

bw = 137
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
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 = great
hours sleep: 8.5
wakeup = 08:45 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: 21/28 (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:
08:45 AM: water
09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
10:00 AM: workout: bw
10:30 AM: food: banana, orange juice, grape fruit juice, rxbar, water
02:00 PM: food: koia cinnamon horchata protein drink, banana, 4 x hersheys, water
05:00 PM: stretch: soleus, ~10min or so total
06:00 PM: water
08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
09:30 PM: food: banana, portabello mushroom burger, smoked turkey chipotle kale bowl lol, water
10:00 PM: food: koia chocolate protein drink
10:30 PM: lots of self massage (really deep on right soleus, so painful) / some itbands / light depth left soleus, some stretching
11:00 PM: lots of water



09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
- https://www.strava.com/activities/1787427419





10:00 AM: workout: bw
- strong but kept the reps short

3-5sec paused dead hang neutral grip pullups: BW x 7
full dips: BW x 7



08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
- https://www.strava.com/activities/1788768832

?taken-by=jake_robertson_htbz

zane is back.

tons of great shots/footage on his ig.

?taken-by=zane_robertson59

?taken-by=zane_robertson59

?taken-by=zane_robertson59

^^ check the splits with only 200m jog recovery.. insanity.

Splits as Requested for 1kms🍌 200m jog recovery
2.48, 2.48, 2.47, 2.47, 2.47, 2.46, 2.47, 2.48, 2.47, 2.47, 2.46, 2.44 last one with progression and a smile! not a sprint ✊ altitude 2020m tambach

?taken-by=flotrack

light/mod day. was going to be light/light, but somehow i felt great in the evening.

---

08/20/2018

bw = 138
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
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: 21/28 (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:
08:45 AM: vit-c packets + water
09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: frozen caramel coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: very deep self massage on my right soleus - bruised the fuck out of it, rug burned my calf. eek
01:00 PM: food: trail mix bar, water
04:00 PM: food: 2 x hersheys chocolates, water
05:00 PM: soleus stretching
06:00 PM: food: koia cinnamon almond protein drink, water
07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
10:00 PM: food: asian noodles, big piece of chicken, banana, tons of water
11:00 PM: stretch: soleus during dishes, and some hams/upper after
12:00 AM: food: koia coconut almond protein drink, water



09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
- https://www.strava.com/activities/1785131423





09:30 AM: workout: bw
- strong but kept the reps low

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



07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
- https://www.strava.com/activities/1786423649

seemed slightly cooler than usual tonight, which made me feel really good. this morning was like 100F heat index, felt like i was a lobster.

should have pushed mile 6 more. i decided too late into it to "push it", still got to 5:3X by the end but should have just made the whole split faster. would have made this session perfect.

right soleus a bit whacky, was bothering me today so i deep tissue massaged the fu*k out of it.. caused some bruising etc, but made it feel good. ehh.

really nice session tho.