Adarq.org

this is a FAST 10k and ENORMOUS (40k people?!) in South Carolina

http://bridgerun.com/

http://results.xacte.com/?kw=crb

moar Jake Robertson domination

?taken-by=jake_robertson_htbz

run day!

man i just want to keep running. I don't want to stop. 2 hours in and I just thought, why did I tell my boss i'd come in at 10, why not say 11 .. would have given me another hour to run. but I guess it's for the best considering i'm not 100%. lol. Can't wait to be 100% though because honestly, relaxed running is feeling incredible.

ice fest continues tonight.

---

04/06/2018

bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)

log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot <-- DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes

workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
- https://www.strava.com/activities/1492500779
- vo2 max: 65
- fastest mile of 2018 (5:17) on soaked grass feeling dead, nice!

sigh, uncle drew out rest of the season.... boooooorrrrrring

i knew there was something wrong with the guy when 1) he cant jump too high 2) he always takes off right foot loves it more

turns out he has problem with knee AND infection in the screws in his knee cap from when he fracture it long ago

wtf??? nOOooOOOoooo.. :/ that's brutal.

http://bleacherreport.com/articles/2768561-report-kyrie-irving-out-for-season-nba-playoffs-after-surgery-on-knee-injury

i'm going to find this jacket and buy it, want it so bad.

Valencia recap. Found a new running journal/site. Beautiful photos too. I follow that photographer on IG (@notafraid2fail), he's LEGIT.

https://tempojournal.com/article/valencia-2018/

- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.

great stuff man!!

also props to the gf. she's getting faster along with you too, pretty cool. she's going to do some races eventually I imagine.

look at the kid on the right just tagging along.. ;d dope.