Adarq.org

light speed day!

felt good. ate good (lots of fruit). hydrated good (tons of water). got in a nice session.

left foot feeling better today but im sure this run will make it achy again. bottom left of it is still achy from 2 weeks ago eh.


04/20/2019

07:30 PM: light speed (no watch) + long cooldown: 3h08m ::: (speed = grass + spikes, cooldown = grass/spikes then concrete/grass/xc flats) /// kinda looks like an adarq session.. felt great, milkshake waiting for me afterwards
- https://www.strava.com/activities/2306176410

great session.

right glute was a little achy before the session but felt good mostly.







legs understandably a bit achy afterwards. right hip has an abrasion from my key rubbing on it or something. eeeh.

feel good tho.

would like to get in some super slow running tmw @ ~2 PM or so.

 

wanted to get in a light run today but, right glute is a little jacked up.

so decided to spend ~30 min rolling on lacrosse balls. will just stretch/mfr today. AERS.

so painful. muscles just too tight. right glute is just locked up right now, so tight. right glute started pulsating ~15 min afterwards. nice.

i've made some decent flexibility gains in the last 2-3 weeks tho.. been stretching fairly consistently. and somehow havent hurt myself.



interesting how it was my left glute that was the problem.. but lately it's been the right one. hmm. when my left was hurt, stretched the hell out of my hamstrings/glutes/hips etc, a bit more than my right. right felt fine tho. now im stretching the right more. i'm trying to be very aggressive with the hip/glute/hamstring flexibility/mobility. tired of my hip tweaking if i do a weird random stretch, for example. that's what happened before the marathon. back was bugging, did a random stretch, and then hip tweaked.

left one has been feeling pretty good lately.

once the right one is good, will feel normal.

left glute started aching after "fixing" my right glute. which is odd, didn't do anything with my left glute.

hah.

kinda crazy sequence of events.

almost home, driving on the highway, something hits my car. very loud bang, literally felt the impact.

i get home a few minutes later.

i let the dogs out in the back to pee/poop, get a flash light, then go back out front to see if i can see some kind of damage from the impact.

can't find anything.

while i'm doing this, i hear my dogs going absolutely apeshit in the back yard.

so then it dawns on me, we probably trapped another rat.

i run back inside the house, get into the back yard, and find the rat trap flipped over with bird seed everywhere, and James attacking the rat trap like a great white shark. rat freaking out.

James is a psycho.

as for my car, can't find any damage on my car yet.. will check again tmw in the sunlight.

would be surprised if there's no sign of anything.. doesn't make sense. heh.

weird.

 

yesterday:

04/23/2019

morning: bw
dips (/5-10 sec paused chinups (5)

08:15 PM: very light: 2h20m ::: (concrete) /// right glute achy since saturday's session so been resting
- https://www.strava.com/activities/2314382030

04/25/2019

09:00 PM: very light w/ ~mod finish: 1h41m ::: (grass/dirt/rocks/road} /// glute felt decent after, nice /// dogs chased me at the end
- https://www.strava.com/activities/2319451412

might do a (safe) 5k race thursday dno. depends on if i can heal up a bit more.

04/27/2019:

09:30 AM: light + mod intervals + a few hard strides: 1h30m @ {4 x 1'/1:15, recovery, 4 x 1'/1:25} = {4 x 20s} ::: (grass, spikes) /// same session i got hurt on a while ago - handled it good, cranked the speed up a bit /// HOT AF -> LOVE IT.
- https://www.strava.com/activities/2323011634
- https://connect.garmin.com/modern/activity/3595553137

glutes/hamstrings/low back felt good. getting closer.

left foot still bugging.

might run a 5k on friday, depending on how i feel the next few days.





^^ lots of sub5 in there.. havent done that in a while.

hoping to heal up 100% soon so i can work on my 4:45 min/mi pace all summer.



07:00 PM: self-mfr/stretch
- tons of stretching
- tons of lacrosse ball self-mfr (mostly glutes/calves)
- right glute is so painful when rolled, fu*k
- annoyed at the tightness i still have in this right glute

crazy how my left glute was the initial injury (much worse than my right has been), then it disappeared after 3-4 weeks, then my right glute started acting up. i mean wtf. now the right one is just nagging and very annoying that it wont disappear completely

tons of icing: ischial tuberosity + greater trocahanter. have to hit both of those areas with the ice.

once this disappears i'll feel so good.. hurry up, plz.