Adarq.org

<a href="http://www.youtube.com/watch?v=GbzHyUS9z5U" target="_blank">http://www.youtube.com/watch?v=GbzHyUS9z5U</a>

speed/form goals.

?taken-by=aliphine

light but long run day.

cold worsened early on, but alot better a few hours after run. snotted out so much stuff.. was mindblowing. felt alien how much stuff kept building up in my nose. 

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08/11/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left patella tendon barely before run, slightly after (at times), left medial hamstring tendon insertion barely
other = cold worse early on, better later on
calves painful to touch/massage = much less 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 but tired
hours sleep: 8
wakeup = 06:30 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: 20/27 (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: 40
HR high: 160's?

log:
06:45 AM: water
08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it's so brutal // 134 lb after run
09:30 AM: food: 3 x grapefruit juice, rxbar, 2 x banana, lots of water
12:00 PM: food: whole foods: berry smoothie + whey protein
03:00 PM: food: big bowl of chicken soup, french bread, water
05:00 PM: food: koia cinnamon protein drink, water
08:00 PM: food: 1/2 turkey + avocado wrap, jalapeno chips, rxbar, water
09:30 PM: food: banana, tart cherry apple cider vinegar shot, water
10:00 PM: some light stretching



08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it's so brutal // 134 lb after run
- https://www.strava.com/activities/1764849033
- FASTED!
- ~1300 kcal!

there was a high school XC team, sprinters, and lots of fitness folks training out there. pretty packed on the weekends.

they should do xc races there.





that's actually pretty crazy for a fasted run (for me)... whoa.

^^ at 10:05 exactly, you can see Dan Vernon taking this exact photo.. pretty cool!

?taken-by=danvernonphoto

epic footage of kipchoge before london. think i've posted this before, but it's so good.

<a href="http://www.youtube.com/watch?v=h94CJK-Ywb4" target="_blank">http://www.youtube.com/watch?v=h94CJK-Ywb4</a>

currently in the Federer, Nadal, Djokovic era.. who will come up and dethrone them?

i can watch kipchoge run all day.

<a href="http://www.youtube.com/watch?v=qWPsblg-4ZY" target="_blank">http://www.youtube.com/watch?v=qWPsblg-4ZY</a>