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right calf felt amazing upon waking up today.. that deep self-massage "hit the spot". usually when i wakeup (many months now), my first steps out of bed, i feel that dead feeling/slight pain in my right calf. it goes away as it warms up. comes back when it cools down etc.

today, 0 pain/dead feeling. also 0 upon starting my light run.

left hamstring "sensation" disappeared as well (at least for now). I kept calling it "odd" because it wasn't just a normal tweak/pain, almost like something else was going on in there.

anyway, need to dig into some spots more often, but safe dig.

Also need to see a pro deep tissue massage therapist once in a while.

left hamstring slight tweak, felt better after i did an evening light trot. it's an odd tweak tho, feels more like a "sensation" than pain ... very odd heh.

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08/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
other = cold improving
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 = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9.5
wakeup = 09:30 AM (slept in, needed it)

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: 20/27 (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: 31
HR high: ?

log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.

after im done doing it, no pain when i get up and walk initially. it's just a "dead pain" when i initially get up/walk etc. really annoying. i'll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.



07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
- https://www.strava.com/activities/1777355806
- 10:XX pace


hamstring felt way better afterwards. like i keep saying, very odd.

2018 Rak

UAE knows how to put on a race.. not necessarily people cheering etc, but the course, prize money, footage, announcing, depth of elite fields etc. great stuff.

both the men and women's races in this vid are insane fast.

mary keitany is just incredible. she races so much, always brings it. what a finish, incredible.

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

i like how the women ran 30:50 for the 10k split............. unreal.

karoki has such an aggressive running form. looks way diff than the normal kenyan form.

haha great advice in this vid. guy is like, if they were feeling good, they'd be along side u or in front of u .. so when ur in front, just keep saying to yourself, this is hurting them more than me. he knows his stuff.

great footage. dudes FLYING. 3 under 59.

<a href="http://www.youtube.com/watch?v=fD64u7hUXJw" target="_blank">http://www.youtube.com/watch?v=fD64u7hUXJw</a>

stumbled upon this. some great footage!

<a href="http://www.youtube.com/watch?v=x63FonuOMG4" target="_blank">http://www.youtube.com/watch?v=x63FonuOMG4</a>

this race is really fun to watch.

there's a cool water bottle hand off/pass around early on, with the women.

karoki keeps looking behind him non-stop, it's odd.

at 49:00 in the vid, karoki was veering off (in the lead), on the wrong path, and one of his competitors (probably a friend as well) yells to him, "karoki over here", to help him out.

beautiful side shot @ 51:15

at ~58:50, commentator says Chepkosgei has only been training seriously for 2 years.. need to look that up. Female distance runner, not too long into it, dropping 69 previous PB and probably 66:XX in this one. nuts.

great clip of kipchoge's shoes falling apart

<a href="http://www.youtube.com/watch?v=iU46kaavwl8" target="_blank">http://www.youtube.com/watch?v=iU46kaavwl8</a>

posted these in other threads but, should have just put them here.

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