Adarq.org

NOTE TO SELF: get a Summer Sundae from Zinburger soon.

SUMMER SUNDAE – Chocolate & Vanilla Ice Cream, Strawberry Cream, Chocolate & Caramel Sauce, Reese’s® Peanut Butter Cups, M&M’s® & Ice Cream Cone

oh and maybe go to the USATF U20 Championships in Miramar Florida on June 21.

legs felt great today. no soreness means, lunge time.



06/10/2019:
- legs feel great

09:45 AM: light: 38 min ::: (grass/dirt/rocks, drenched (from heat))
- https://www.strava.com/activities/2441655498
- 4.08 mi 9:12 /mi 37m 37s

hot af. drenched after 38 min.






08:30 PM: walking lunges: 600 in 18m30s
- https://www.strava.com/activities/2443064441
- https://connect.garmin.com/modern/activity/3739011443
- 3 min per 100
- 100 more in 15 minutes compared to last session
- 200 more & 3 minutes more than last session
- felt damn good/strong
- HR really high - brutal
- legs feel great after but also stressed

slept in/woke up late. so didnt run.

dgaf tho. glutes/quads sore.

06/13/2019:
- glutes/quads sore

08:30 PM: bw
- ok
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8



glute stretching throughout the day. also some quads.

damn my legs felt crazy strong today.. held back tho, because i might want to go hard tmw morning. might run a hard 1km tmw.

this "careful lunging" is making my legs/glutes feel very strong (like usual when I do them).

I did that floor toe touch for a long time (after last thurs track session) and it flared up the injury. Knew I shouldn't have done it but, was annoyed that I was feeling pain holding that position. I'm dumb sometimes, is what it is. It's kinda hard for me not go into that position, because i usually do it when throwing dog toys - so it's easy for me to reach down and stretch hamstrings etc, then feel the tweak, get pissed, and stretch it harder. lmao.

Anyway, lunges are strengthening everything up, instead of making things worse, so that's good. Just trying to run less and take more rest days to try and get this shit to disappear. Might have some long-term damage in there (sacral spine/glute insertion/ham origin/hip) tho so, who knows.

06/14/2019:
- legs felt great

09:30 AM: light progression: 18 min @ {9:0X to 5:3X} ::: (grass/dirt/rocks, HR very high today)
- https://www.strava.com/activities/2449335054
- 2.25 mi 7:51 /mi 17m 41s
- hit a decent pace very easily, felt great.
- HR was high af tho..

+ some sacral spine/hip stretching afterwards






07:30 PM: bw
- ok
- 3sec paused chinups: BW x 6
- full dips: BW x 8



11:30 PM: stretch
- glutes/sacral spine/hips

other than the fire ant incident, feel great today. legs feeling so light/strong/explosive.

the glute/hip/low back stretching is definitely loosening me up. that's my main focus now with stretching: not hamstrings, quads, or anything else. simply hips/glutes/low back. I figure i'll focus more on one area and see if I can really loosen stuff up in there.

injury areas still have several small tweaks in them, so trying to avoid movements that trigger those tweak feelings. also, did some manual deep tissue on some spots. it provides instant-temporary relief.

06/15/2019:
- legs felt great
- morning bw: 156

10:20 AM: hard speed: 1h10m @ {5 x strides} + {0.41 mi @ 4:48 min/mi} + {5 x faster strides} ::: (grass/mud/flooding, spikes) /// lit up by fire ants this morning
- https://www.strava.com/activities/2452219542
- https://connect.garmin.com/modern/activity/3750141632
- 6.75 mi 10:24 /mi 1h 10m
- 5 x strides: 4:4X-4:5X
- 0.41 mi @ 4:48 min/mi (decent for mush running, maybe)
- 5 x faster strides: 4:5X down to 4:2X (4:18 min/mi top)
- good speed today, lunges doing their magic
- it's been hard for me to hit those paces (while injured) over the last few months.. body wouldn't let me do it. body still feels like it's holding back but noticeably have way more power, quads feel alot stronger lately.







stretching/self deep tissue
- throughout the day
- stretching: glutes/hips/low back
- low back stretch (also hips) via assisted (hand support) deep wide squat - gets my sacral spine & hips real good



plan:
- sunday: AM: speed again, evening: 20+ minutes of lunges
- monday: rest
- tuesday: AM: light, evening: 5+ minutes of uptempo lunges
- wednesday: light
- thursday: light
- friday: 1600m @ track meet? would love to get in a race.

want to do speed again tomorrow. might hold back more and hit a mile. depends on how muddy/flooded the field is tho.

feeling good atm.. think i could hit speed again safely tomorrow.

speed work rained out (lightning etc).

hit my lunges hard. man that was brutal. legs feel so good tho. to celebrate, I got a milkshake afterwards.

06/16/2019:
- legs feel great
- injury areas reveal themselves during the standing toe touch
- morning bw: 157



lots of light hip/glute stretching throughout the day



06:15 PM: lunges: 800 in 27 min
- https://www.strava.com/activities/2456354195
- 27 minutes, 9 more than last session
- 800 lunges, 200 more than last session
- absolute toast by the end
- HR on my watch was "broken"
- each 100 got slower: first 100 was 3:02, last was 3:52
- should be able to get 30 minutes soon (maybe next week)





11:30 PM: 45 minutes of lacrosse ball/foam roller
- painful, felt great afterwards though

glutes still sore af.

injured area sore af.

but legs feel fu*king great.

incredible how i did speed work and hard runs after high volume lunge days.. i was (am) an idiot. takes me 2 days to recover properly right now from them, if i play it safe (appropriate).



06/18/2019:
- glutes/quads very sore
- morning bw: 156

ate a ton of carbs for dinner again.