speed day hopefully.
Got my old (at this point) car tuned up/fixed up, rides like it's brand new. The BufferMobile continues to impress.
06/10/2018
bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = knees/medial hamstring insertions at times, ankles slightly after morning run - didnt want to go fast in my heavy shoes but had to - could be the culprit
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 9
wakeup = 09:30 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 
data collected throughout the day when I have my watch on:
HR low: 38
HR high: ?
log:09:45 AM: rxbar, water
11:00 AM: workout: 70 min @ light run (grass/dirt/rocks, 1 mile of hills, pouring rain on the way back) with fast finish (lightning struck near by) while carrying ~7 lb of stuff from the farmer's market lol.
01:00 PM: food: beet juice, oatmeal + pink salt + blueberry honey, avocado, 3 x eggs, water
04:00 PM: food: publix: hotdog w/ ketchup/mustard, water
05:00 PM: food: cherry apple cider vinegar shot, water
06:00 PM: food: banana bites, water
07:45 PM: workout: (102.5 mi this week)
// relaxed speed: {1 mi @ 5:27, flooded grass/mud} + {12 x ~30-35s on / ~50-60s off (on = 4:3X-4:5X)} + {4 x ~23s on, 80s off}
09:30 PM: food: 2 x toasted sourdough with irish butter, some pepper jack cheese cubes, big beet juice (omg), rxbar, granola bar, apple cider vinegar shot, 2 x banana, a few peanutbutter banana bites, tons of water
^^ damn that's alot lol!
^^ 140 lb before, 145 lb. after
10:30 PM: leg drain: 30 minutes while reading
workout: 70 min @ light run (grass/dirt/rocks, 1 mile of hills, pouring rain on the way back) with fast finish (lightning struck near by) while carrying ~7 lb of stuff from the farmer's market lol.-
https://www.strava.com/activities/1630038420went from like 9+ min/mi to almost sub6 in an instant, once that lightning struck. HEH!
running while holding that bag of dog treats/honey in one arm, was surprisingly comfortable. became even more comfortable once the lightning hit, then all i could think about was hauling a$$.
workout: (102.5 mi this week) // relaxed speed: {1 mi @ 5:27, flooded grass/mud} + {12 x ~30-35s on / ~50-60s off (on = 4:3X-4:5X)} + {4 x ~23s on, 80s off}-
https://www.strava.com/activities/1630934686- weekly distance total PR: 102.5
That flooded grass mile was ROUGH! Brought my spikes with the 3/8th inch needle spikes in them, to see if I could run fast in that flooded field. Decent, but was really tough. Splashing around non-stop haha. Fun but had to be careful.
feet/big toe beat up from that session ^^
been feeling big toe off and on barely for a few days now.. i think running in spikes in that mushy grass could have stretched it a bit too much. dno yet.
feet are just crushed from running so much distance in spikes. i guess they'll make my feet stronger if i run in them more often. now i know i can run in them on grass.. they perform well! if it's dry they will be fast.
