T Nation

Adarqui's Journal


#592

speed day. yaaa.

me yawning.


06/13/2018

bw = 142
bw before bed last night = ?
soreness = bottoms of feet slightly
aches/injuries = right calf/gastroc slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose/thick / CALVES FEEL SO DAMN THICK. FU*K. IT WON’T DISAPPEAR. (months now)
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 36
HR high: ?

log:
08:15 AM: rxbar, water
08:50 AM: workout: light mix mash of paces (grass/dirt/rocks, being careful of right calf that cramped up yday): ~1 hour from 10:XX/7:XX/6:XX mixed together
09:55 AM: workout: bw
10:00 AM: food: beet juice, carrot juice, water
12:00 PM: food: carrot juice, protein bar, water
01:30 PM: food: work life: coffee + 6 creams + 4 hersheys kisses mixed in + chocolate straw, i win
03:30 PM: food: kapow: veggie/egg fried rice + chicken + hot spices, a few chocolates, water
07:00 PM: water
08:15 PM: workout: speed (mushy grass/dirt, heart burn, careful of right gastroc, dark): 1.5 hours @ {mile 3 = hard, 5:13}, 2 x {75% mod tempo + 25% hard kick @ {5:50 = 6:15 + 4:49}, {5:58 = 6:20 + 4:48}} ::: great session!
10:00 PM: food: beet juice, strawberry/cherry juice, apple cider vinegar shot, 3 x banana, rxbar, 2 x sourdough toast + irish butter, tons of water
11:00 PM: food: 2 x emergen-C + water

workout: light mix mash of paces (grass/dirt/rocks, being careful of right calf that cramped up yday): ~1 hour from 10:XX/7:XX/6:XX mixed together

calf felt fine running… feels lame walking around. ie, when I stand COMPLETELY STRAIGHT, area that cramped feels tight.

so lame.

workout: bw

  • ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

workout: speed (mushy grass/dirt, heart burn, careful of right gastroc, dark): 1.5 hours @ {mile 3 = hard, 5:13}, 2 x {75% mod tempo + 25% hard kick @ {5:50 = 6:15 + 4:49}, {5:58 = 6:20 + 4:48}} ::: great session!

grass/dirt mushy but at least i could hit it hard on there. water finally drying out a bit… lucky. it’ll flood soon again tho :F

loved those 75%/25% mile reps. just hit a mod tempo for 0.75 mi, then dropped teh hammer.

ate something too heavy/spicy at 3 PM, wrecked my stomach bad. had heart burn for most of the session (until maybe the last 15 minutes). Kinda knew it was too heavy but was starving. fail. Oh, I wanted a solid ramen bowl but their kitchen closes from 3PM-5PM, so had to settle on this other spot. Ramen bowl probably would have made me feel superb.

happy with this session.

right calf painful if I straighten out completely (standing up), ie, very tight in one spot - where it cramped. didn’t feel it at all during my AM or PM run… so, kinda think i can keep training without it being a problem. We’ll know tomorrow for sure though… if this session doesn’t prevent me from running tmw morning, then it’s fine. I hit some solid paces this session while being “fatigued” so… good stress test.

the shoes I ran in have like 800 miles on them now… lmao!!! they feel SO PERFECT.

peace!


#593

Yea, it definitely could be something like that. I eat pretty good but not sure, easy to deplete in this heat/humidity.

Only other thing I can think of, is just what kind of position I was in when it happened. I was lying down, coding, with legs semi bent for about an hour. I haven’t done that in a long time. So could have just been something to do with that.

But ya, as for the nutritional side, i’ve been drinking even more sugary (natural fruit juices)/electrolyte drinks since then. Got more bananas etc.

That stupid cramp definitely “damaged something” slightly, kinda incredible… can run for 3 hours, hills etc, then a cramp lying down programming wrecks something… twisted. lmao.

Feels fine when running, so that’s a great sign. Need to prevent this from happening in the future though, that’s for sure.

As for calcium, ya maybe. I stopped drinking milk (directly) a while ago and haven’t had any milkshakes recently lol. Don’t like supplementing stuff… Need to maybe analyze my actual vitamin/mineral intake a bit.

Probably going to crush some grapefruit tmw after my AM run… :smiley:

Thanks man!


#594

Never stop drinking milk :slight_smile: the best nutrition ever.
Hope the calves are heeling up quickly, they should.
After all a cramp is “just” the muscle really working out.
However

This has gone on for a long time my friend.
I have no clue of what to do, that one you must figure out yourself.

This looks at and wonders a bit, wanted to ask for a while? sub5 mile: One mile in under 5 minutes and similar one km under 3 minutes. Test runs or during longer runs?


#595

I agree, it is, but it’s just too risky for my stomach. I absolutely love milk so, if I have it, i’ll drink alot of it. Since cutting it out way back, i’ve had way less stomach issues. I also cut out other things like caffeine (for the most part), and that helped with my stomach as well. I think my stomach is pretty delicate - it’s easy for something to cause it to go nuclear and ruin my running. Things like jalapenos, milk, caffeine, fried foods / tons of grease -> can really wreck me.

Hah. Yea, an involuntary maximal contraction jaja. Yea it really wrecked that one spot where it cramped. Today it feels alot better. I think it’s almost healed!

Yea it’s very odd. Maybe they just “grew” and my body feels them more, or something weird like that. It’s hard to explain but, I feel them alot when i’m not running… ie if I just get up and walk they can feel so thick and odd. But then when i’m running, they feel great.

Unfortunately i’m going to add another one to that list, but for hamstrings. Been months now for my left medial hamstring/adductor insertion. I feel that ever since I stretched my adductors and reinjured it. It healed but, it still clicks every damn day, especially when getting up from a “squatted” position, ie squatting down to pick up a dog toy and standing back up to chuck it, it’ll click.

Then I don’t feel it when i’m running… If I felt it when running, i’d have to stop, because that means it’s ready to tear again. I tore it way back in ~2008 or so. Resurfaces/retears once in a while. Last one was a few months ago, stretching adductors after a run, retore it slightly (very small tear I imagine) which lasted a few weeks. So now it’s healed, but now it also clicks in some weird way. bleh!

Can be anything, part of a segment of a run, a race, etc. As long as I get a sub5 split or sub3 km, I count it in the grand total for this year. I’m just tracking those specific numbers because those are most important to me. Everything I plan on doing depends on having some serious horse power in the mile.

peace man!!


#596

Autographed photo from the 800m world record holder, and a bracelet!

Will post more photos later… lucked out on this one.

"i really lucked out with this one. HUGE thanks to @the_kenya_experience for putting together this IG contest, and getting the winners a custom bracelet AND an autographed photo from the #LEGENDARY 800m world record holder David Rudisha @rudisha800m… incredible :running_man::running_man::running_man::muscle::muscle::muscle::kenya::kenya::kenya::us::us::us: "


#597

light day.

awesomeness … a few more photos of the bracelet tmw. need to take a better photo of the “ADARQ” engraving :smiley:

also:

man… so much gas all day, and during my running… stomach/GI kinda wrecked. All of this from that meal yesterday. It’s definitely better today than last night, but damage was done. Tomorrow it should be alot better I imagine, ate very clean tonight.


06/14/2018

bw = 142
bw before bed last night = ?
soreness = bottoms of feet slightly, hamstrings barely
aches/injuries = right calf/gastroc barely (improved alot), left/right ankle/achilles barely - on occasion
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 35
HR high: ?

log:
08:10 AM: food: rxbar, water
09:00 AM: workout: very light trot (grass/dirt/rocks, hot af, felt great): 57 minutes ::: happy with those paces given the very easy effort
10:00 AM: food: beet juice, water
10:45 AM: food: dunkin donuts: frozen mocha coffee w/ whipped cream, 2 x egg & cheese wrap, water
12:00 PM: water
02:45 PM: food: ramen lab: ground chicken + ramen bowl, 4 x lindor chocolates (fu*k I love these), water
04:30 PM: food: protein bar, water
07:00 PM: water
08:00 PM: workout: 1h:50min light (grass/dirt): {1h:15m, beautifully light progression, from 10:32 to 7:17} + c/d
10:15 PM: food: beet juice, 3 x grapefruit, 2 x banana, protein bar, 2 x emergen-C + water, tons of water
11:45 PM: leg drain while reading: 30 minutes

workout: very light trot (grass/dirt/rocks, hot af, felt great): 57 minutes ::: happy with those paces given the very easy effort

workout: 1h:50min light (grass/dirt): {1h:15m, beautifully light progression, from 10:32 to 7:17} + c/d

avg 128 BPM… kinda insane if accurate. nice.

felt great.


#598

Ah caught up again! Putting in some mileage these days mate! Good to see you are getting under 5min/m pretty consistently to. That is some really good pace!

I have a question… Do you ever still get stitches? Was it ever a problem for you? I very rarely get them but when I do, they are pretty nasty.


#599

Thanks alot man!!

Yea, I was plagued by them. When they hit, i’m crippled. I think it’s mostly diet/hydration related for myself. I’ve gotten that mostly under control since December 2017. Prior to that, i’d get stomach cramps often in races, long runs, etc. If I eat something I shouldn’t, eat “too much” without drinking enough water etc, it can cause a domino effect and end up wrecking me. “Super-hydrating” has really seemed to help. I think before I used to eat big meals, and not drink enough water to help process it, resulting in my stomach freaking out. That seemed to be one of the factors leading to a stitch. Now, I drink tons of water throughout the day and alot for each meal. Initially I was peeing my brains out but now it seems i’ve gotten used to it.

Side stitches were a problem for me my entire life (with running, not basketball), until last December. I still feel them coming on sometimes when i’m running, and i’ll dial it back a bit or go drink water @ a fountain etc, which usually helps.

Drinking something like gatorade on the other hand, can destroy me. I can feel great during a run, drink some gatorade mid-run, or have a GU, and my stomach can completely implode. So I tend to just stick to water at this point.

But ya I feel you on “pretty nasty”. When i’d get them, once they fully hit, couldn’t run at all. Had to stop.

peace!


#600

still need to post journal entry for yesterday, didn’t write it up yet… but here’s something quick from today!


unexpected 5k AND 2 mile PR. boom.

Creek Hoops 5k: 17:33 official / 17:23 watch - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle!

Also, last mile = 5:28!!

Closing in on that sub17 folks.


#601

last two days!


#602

very light day.

stomach still a little wrecked from the previous day.


06/15/2018

bw = 142
bw before bed last night = ?
soreness = bottoms of feet slightly
aches/injuries = right calf/gastroc barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 08:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 35
HR high: ?

log:
09:00 AM: rxbar, water
09:30 AM: workout: very light (grass/dirt/rocks): 55min > 10:XX
10:30 AM: workout: bw
10:45 AM: food: 6 x eggs, banana, beet juice, toasted sourdough + irish butter
02:00 PM: food: carrot juice, rxbar, lindor truffles, water
05:00 PM: food: protein bar, water
08:30 PM: workout: extremely light run (mushy grass): ~1 hour @ keep-HR-under-120 BPM ::: I LOVE running this slow/relaxed… <3 … Also, HR crazy low.
09:45 PM: food: (kinda alot) 4 x very small/thin pizza slices, 2 x toasted sourdough + irish butter, rxbar, beet juice, apple cider vinegar shot, banana, lots of water

workout: very light (grass/dirt/rocks): 55min > 10:XX

didn’t want to dip below 10, mission accomplished. same thing tonight.

doing a small (25 people lol) 5k tmw. racing with my dude who is fast so, should be fun.

workout: bw

  • ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

workout: extremely light run (mushy grass): ~1 hour @ keep-HR-under-120 BPM ::: I LOVE running this slow/relaxed… <3 … Also, HR crazy low.

It was alot cooler tonight than usual, because a storm was overhead. Think that helped keep my HR way down. Felt so insanely good. Barely sweat or anything.

Obviously I was going slow but, maybe a good sign for the aerobic engine.

^^ one of my most solid runs ever… even tho it is light, it says alot. very happy about that.


#603

race day!

felt great today. shitty warmup (because i got there fairly late), but got it done.

^^^ 100 miles in 6 days… ballin.


06/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none, during evening light run: left vmo “cramp” slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: ?

log:
05:55 AM: food: oatmeal + tons of pink salt + tons of blueberry honey, water
06:45 AM: warmup + 3 poops LMFAO
07:00 AM: race: Creek Hoops 5k: 17:33 official :personal-record: / 17:23 watch :personal-record: - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
11:30 AM: workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
01:45 AM: food: strawberry juice, banana, rxbar, tons of water
02:30 PM: food: whole foods: tons of orange chicken, rice, water
03:15 PM: food: jamba juice: beet juice smoothie
05:00 PM: nap: 2.5 hours (died, passed out)
07:30 PM: water
09:10 AM: workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started “cramping up a little” at the end.
10:00 PM: food: 3 x banana, 6 x eggs, 2 x toasted sourdough + irish butter, peanutbutter banana bites, chocolate fudge brownie (small), tons of water
12:00 AM: leg drain: 45 minutes (so painful, toenails/toes = wrecked!)

race: Creek Hoops 5k: 17:33 official :personal-record: / 17:23 watch :personal-record: - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!

:ibrunning:

All that high mileage training in the heat/humidity is paying off. :nerd_face::running_man:

Unexpected 5k PR and 2-mile PR in like 80F+80%. Really small race but, me and 3 friends (Junior, Cory, & Eddy) showed up to battle it out, All of us finishing top4, really awesome. I managed to get 1st OA with 17.33 official, 17.23 watch.

The thing i’m most happy about is my last mile, 5.28. Fastest last mile of a 5k for me. Previous fastest was like 5.42… so, big PR. Also, ran this race with 81 miles on my legs so far this week. Might end up with 110+ jajaja :nerd_face::running_man::muscle::call_me_hand::alien:

Weak final kick but whatever… I made up for it by “kicking” a mile out… not really kicking but, just going out at a risky mile pace for me, considering the context (weather/who I was battling with/never having done it before etc). But just wanted to try it. Was very happy to see sub5:30 on my watch for that last mile.

Track meet friday!! Need to figure out how to run a 4:3X mile now… :smiley: Strategy: go out at 4:3X until I die, then keep running. Think I could do that for 1200+weak400 = big PR. dno. we’ll see.

Also, finishing the month (June 30) with 2 5k’s on one day… Never did that before. But, there’s one @ 7 AM and another @ 6 PM, so why not?

workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.

felt great

workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started “cramping up a little” at the end.

ahh i know what i did to my quad… i guess they were fatigued, stretched my calves/ankles a little while walking dogs, also tenses up my quads a bit at a certain angle, then did that light run… must have stressed em a bit, left vmo (vastus medialis) spazzed out a bit.

all good. much needed rest tmw.

distance PR:

  • 100.4 miles in 6 days, not 7!! :personal-record: :ibrunning:

#604

Well done Mate
17.23 for 5K’s is very respectable I would even call it impressive.
Sub 17 is going down before the end of the year I hope.


#605

from yesterday:


rest day!!!

left vmo tweak from last night def significant. might have to rest monday as well. i imagine i’ll be good by tues/wed tho, don’t think it’s that bad. i’ve had this before, especially from overdoing heavy high rep squatting etc. similar spot.

track meet on friday tho… we’ll see. so far i’m the only one signed up for the 1600m. :uhhhfacepalm:

also, won’t be running through any pain etc. either heals & I run, or i’ll just walk light etc. no problem, any extra rest will probably be good for me… lol.


06/17/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo slight strain, right knee barely, left/right ankles on occasion barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:15 AM: rxbar, water
10:30 AM: food: Boca’s Grill (excellent): steak/eggs/bacon/arepa, huge oreo milkshake thing, water w/ lime
02:30 PM: nap: 2 hours
05:00 PM: trail mix bar, wheat grass shot, banana, water
06:30 PM: dog walk w/ lots of quad stretching - made left vmo strain feel alot better temporarily
08:00 PM: 6 x eggs, some sourdough, (avocado toast) toasted sourdough + avocado, carrot/mango/banana smoothie from yesterday, vegan fudge brownie, water
09:00 PM: leg drain: 30 minutes

I was so pleased with that breakfast… milkshake was awesome but, the breakfast was even better. very solid spot!


#606

rest day #2!

leg alot better. probably could have run, but didn’t. playing it safe. will probably do a light run tmw morning.


06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work


#607

Thanks alot @mortdk!!

Yea man, I know it will too. Just need to stay healthy and keep at it. If I get sub17 in the summer, man o man, fall/winter could be insane! Going to try and get it done.

peace man!!


#608

light day.

left vmo injury felt ok during run, a few little pains but wasn’t too bad. got worse later on though, so no evening run etc. we’ll see how it feels tmw AM.

[hr]

06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = pre-run: none, post-run: left vmo strain barely, later on: left vmo strain slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
08:40 AM: rxbar, water
09:00 AM: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min
10:10 AM: workout: bw
10:30 AM: food: beet juice, water
11:30 AM: food: dunkin donuts: frozen chocolate w/ whipped cream, 2 egg and cheese wraps, 1 turkey sausage & cheese wrap, 3 tops of donuts (split them down the middle lengthwise), water
03:00 PM: food: rxbar, banana, water
04:00 PM: light stretching of quads
07:00 PM: food: char hut: double chicken on a pita w/ bacon, trail mix bar, water
07:30 PM: intense self massage in the affected area
09:00 PM: leg drain: 30 minutes
10:00 PM: food: apple cider vinegar shot, banana, water

workout: extremely light run (grass/dirt/rocks, being careful of left quad/VMO that cramped up last Saturday night): 55 min

felt ok but def not 100%. need to be careful with it until it’s 100%. crazy how a cramp can cause some wreckage.

workout: bw

  • ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10


#609

rest day.

left vmo not safe to run with.


06/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (origin) strain slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: rxbar, water
07:00 AM: workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, blueberries, water
12:00 PM: very tight ace bandage wrap, compressing the hell out of the injured area … mostly on until 6 PM - helped alot
12:30 PM: food: beet juice, mixed nuts, lindor chocolate, water
03:00 PM: food: banana, protein bar, lindor, water
07:00 PM: food: char hut: big bite burger (medium) w/ pickles on the side, water
09:00 PM: food: apple cider vinegar shot, trail mix bar, water
09:15 PM: leg drain: 30 minutes

workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs

workout: bw

  • ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10


#610

light rehab day.

been experimenting with single leg running…

i’ve wanted to do this for a long time, think i might incorporate it more once i’m 100%… ie, doing variations of running:

  • normal run X, SL-L run Y, normal run X, SL-R Y
  • SL-L run X, SL-R run X, run Y

where X/Y could be time, contacts etc. so today I did: run ~1 minutes, SL-R ~30s, run ~1 minute, SL-R ~30s as a test… really enjoyed it. the SL contacts are very different. Even at a very slow pace, it’s a very different kind of contact, much stiffer, lots of glute/calf/quad etc.

feels interesting transitioning from SL to normal as well… body really wants to go fast after doing some SL running.

:ibrunning:


06/21/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: ~4? horrible. dog kept waking me up, ant bites wrecked him.

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: banana, water
08:15 AM: workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
10:00 AM: workout: bw
10:15 AM: food: carrot juice, banana, water
11:00 AM: food: bolthouse protein drink, water
01:00 PM: food: 6" boreshead italian sandwich, some chocolates, water
04:00 PM: food: protein smoothie drink, chocolates, 2 x small nut mix bags, water
07:00 PM: food: rxbar, water
09:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, beet juice, water
09:30 PM: food: chocolate pudding thing with “oreo” cookies in it (from whole foods, good af and cheap!), water

workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in

no pain. didn’t do much tho just to be safe.

workout: bw

  • ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8


#611

light day! got some running in! :wowthatwasnutswtf:


06/22/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left achilles barely, left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7?

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: rxbar, water
08:00 AM: workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday
09:30 AM: food: beet juice, water
10:30 AM: food: haagen dazs shop: cookies & cream milk shake w/ whipped cream
11:30 AM: food: from starbucks: cheese danish, water
02:00 PM: food: honey/chipotle flavored cashews, water
02:30 PM: nap: 1 hour
05:00 PM: food: char hut: double grilled chicken on a pita w/ bacon, water
10:15 PM: food: beet juice, rxbar, almond joy, water

workout: light rehab (grass, leg felt good, sweatshirt, heat): 1h:20m @ walking with very light jogs mixed in - legs felt great/strong ::: hoping to do speed on Tuesday

felt ridiculously good, so relaxed/smooth. going to continue to go light until Tuesday. then on Tuesday, hoping to get some speed in. If that goes well, two 5k races on Saturday.

every time i drive around one of these circles to get on the highway, i feel like it could be a nice grass “track” to run loops on :F

also might have found a nice field like 15min away: