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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.

saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.

#lifegoals. crossfit results without crossfit method.

yesterday. logging from memory

was too hard to log properly, given the distance i had to travel to/fro.

oh ya this was my first race at 36 y/o lool.

---

08/17/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
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 = 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: 38
HR high: ?

log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/



09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494



07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o

yesterday:

light day.

---

08/19/2018

bw = 140
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 = loose, 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: rxbar, water
09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
11:00 AM: food: 2 x orange juice, rxbar, water
04:00 PM: food: rxbar, water
07:00 PM: food: argentinan steak house: skirt steak, salad, sweet potato fries, oreo cheese cake, raspberry flan, water
something else i forget


?taken-by=andrewdarqui

?taken-by=andrewdarqui



09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
- https://www.strava.com/activities/1783368318
- 133 after session, nuts



calves/hamstrings were twitching afterwards

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.

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

easy day.

too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.

edit: after 3 PM deep af massage, feels really good. ehhh.

edit: that massage helped make my calf feel incredible during my evening run.

---

08/23/2018

bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)
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 = tired
hours sleep: 7.5
wakeup = 07:30 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:
07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water
12:00 AM: stretch: very light

inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.



08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
- https://www.strava.com/activities/1792053961







09:40 AM: workout: bw
- strong, cut reps a few short

3-5sec paused neutral grip pullups: BW x 8
full dips: BW x 8



07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
- https://www.strava.com/activities/1793449168
- avg hr: 131
- avg cadence: 163
- that's nuts.. felt amazing