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Adarqui's Journal


#736

lightish day with some speed.

cold kinda worsened a little.


08/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left adductor barely, left patella tendon barely before run / slightly before bed
other = cold regresed slightly, no umcka maybe?
calves painful to touch/massage = much less 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 = ok
hours sleep: 7.5
wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
06:45 AM: water
07:10 AM: workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough
08:45 AM: workout bw
09:15 AM: food: 3 x banana, koia cinnamon drink, rxbar, lots of water
01:00 PM: food: ham/turkey/cheese sandwich w/ honey mustard (really good), salt/vinegar chips, water
04:00 PM: food: 4 x hersheys chocolates, samboza acai drink, water
06:30 PM: food: rxbar, water
09:00 PM: food: banana, rxbar, oatmeal + honey + pink salt, koia coconut almond drink, water
09:30 PM: icing left knee (patella tendon insertion): 30 minutes
some light quad stretching throughout the day

workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough

this park is tough… 3 miles on this hill path is brutal. In comparison, I can do like 15-20 miles @ Vista View. If I can get to 15 miles on these hills, i’d be a monster. :smiley:

^^^ pretty good speed there… that surface is tough (grass/dirt but very uneven with small dips/rises).

workout: bw

  • ok

10sec dead hang ng pullups: BW x 5
full dips: BW x 5

no PM workout. raining too hard + cold = not a good idea.


#737

light but long run day.

cold worsened early on, but alot better a few hours after run. snotted out so much stuff… was mindblowing. felt alien how much stuff kept building up in my nose. :o :uhcomeon:


08/11/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left patella tendon barely before run, slightly after (at times), left medial hamstring tendon insertion barely
other = cold worse early on, better later on
calves painful to touch/massage = much less 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 = ok but tired
hours sleep: 8
wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160’s?

log:
06:45 AM: water
08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it’s so brutal // 134 lb after run
09:30 AM: food: 3 x grapefruit juice, rxbar, 2 x banana, lots of water
12:00 PM: food: whole foods: berry smoothie + whey protein
03:00 PM: food: big bowl of chicken soup, french bread, water
05:00 PM: food: koia cinnamon protein drink, water
08:00 PM: food: 1/2 turkey + avocado wrap, jalapeno chips, rxbar, water
09:30 PM: food: banana, tart cherry apple cider vinegar shot, water
10:00 PM: some light stretching

08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it’s so brutal // 134 lb after run

there was a high school XC team, sprinters, and lots of fitness folks training out there. pretty packed on the weekends.

they should do xc races there.

that’s actually pretty crazy for a fasted run (for me)… whoa.


#738

rest day.

figured i’d get some rest today, try and recover this cold more.


08/12/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
calves painful to touch/massage = much less 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 = ok but tired
hours sleep: 9.5
wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, rxbar, 2 x banana, water
12:00 PM: food: umcka tea, rebbl golden milk drink, water
04:00 PM: food: la fontana: lots of pizza, some calzone, lots of bread/pesto
05:00 PM: food: koia chocolate protein drink, rxbar, water
09:00 PM: food: umcka tea + honey
09:30 PM: food: beet juice, banana, water


#739

Your record keeping is incredible


#740

hah thanks alot man!

I actually go through phases of even more detailed journaling/tracking but i’ve found it to be too unsustainable, ie I eventually get annoyed just thinking about updating it.

This kind of style with daily aches/injuries/sleep/bw/food (general) and workouts seems to be sustainable, and when I eventually look back at previous entries I can learn alot from it. Once in a while i’ll go back to see how I was training, eating, etc during some period - i’ve found it to be very powerful.

I need to head off to sleep - trying to wakeup earlier so I can get back to early training sessions. Really need to be on a great rhythm for some big races this fall/winter. I can’t be getting by on 5 hours sleep before a big race etc… So, really need to get back into the rhythm of being 100% awake & ready to run my absolute hardest at ~7 AM.

I really love early training sessions too… Being out there as the sun rising has a different feel to it. I just hate going to sleep early… ;f sacrifice tho.

gn man!


#741

Yeah as the Hog says there’s tons of info right there.
Now you just get over that cold man.
Before it gets to be one of them colds that keeps on for month to come.


#742

light + speed day.

green mucous. fuck. getting better though, generally.


08/13/2018

bw = 143 (lots of “retention”)
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
calves painful to touch/massage = much less 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: 7 (brutal sleep … planned on getting up at 5:30 AM…)
wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (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: 39
HR high: ?

log:
07:10 AM: lots of water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
09:00 AM: workout: bw
09:30 AM: food: 3 x banana, orange juice, rxbar, umcka cold medication, lots of water
12:00 PM: food: 4 x hersheys, water
02:30 PM: food: rebbl golden milk (omg, i sip it so slow), rxbar, lots of water
06:30 PM: food: rxbar, water
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
09:30 PM: food: umcka cold medication, big bowl of chicken soup, french bread, water
10:30 PM: food: koia coconut almond protein drink, water

07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}

that hill path mile was pretty rough. I mean I felt ok during/after, but hard to get some speed. I’d like to really improve my speed on the “flat” during this effort. I could make up alot of time there if I could somehow get the paces down to low 5’s on that flat part of the path, for each lap.

09:00 AM: workout: bw

  • surprisingly not weak

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

08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power

that hill workout i did earlier… made me feel really good. heh.


#743

thanks man. yea, alien-stuff coming out of my nose :frowning: :face_vomiting:

that said, I am definitely getting better.

i’d love for this mucus to disappear by thursday. Trying to do a 5k race, Friday evening. I feel pretty good… Think I can still top3 it while sick. But, would just love to feel even better. I feel really strong right now… These hill workouts have my legs feeling like “arms”, it’s hard to explain. I often feel that when i’m doing hill sessions. By the end of the workout, my legs feel more like arms… lmao. ie, they feel so light/loose/coordinated.

Today’s hard mile on that path was really fun. I just won’t “sprint down” the downhill, it’s way too steep.

I plan to hit those hills again tomorrow. Going to go back there as much as possible I think. Though, since Friday is a 5k race, tomorrow would be my last hard day (morning hills, evening light+strides). Basically the same workout I did today, except the morning workout will be lighter as well. Then wed/thurs = very light & flat.

I’ve come up with so many workout variations at this small hill park that it’s nuts. I can run it tons of different ways. That seems like it could be extremely powerful. Hard uphills vs hard flats, hard flat to one hard uphill, hard everything, light everything, more flat than hills, more hills than flat etc. Should be lots of grueling fun :smiley:

peace!!


#744

light day. completely toast from yesterday.

cold improving!!


08/14/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = much less 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 = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (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: 30
HR high: ?

log:
08:00 AM: lots of water
08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
10:00 AM: food: grapefruit juice, almond milk protein drink (decent), rxbar, 2 x banana, lots of water
02:30 PM: food: anthony’s: big roast beef sandwich, water
04:00 PM: self deep tissue massage on right calf (dug in crazy hard, actually helped, released something - at least temporarily)
05:00 PM: food: rebbl mango/turmeric (ok, but nowhere near as good as golden milk), water
07:00 PM: food: rxbar, water
08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
10:00 PM: food: sautee’d broccoli/cauliflower/carrots with salt/black pepper/irish butter (came out GREAT), koia coconut almond drink, pineapple juice, 2 x rxbar, water
11:15 PM: food: umcka cold medication

08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.

08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d

wed/thur = very light … probably super slow 30 min sessions morning/evening.

need to recover for friday (evening 5k race) so i can battle it out.


#745

very light day - recovery.

cold almost gone! still slightly there.


08/15/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = calves barely (different feelings), after walking in heavy groceries: left hamstring micro tweak :raging:
other = cold improving
calves painful to touch/massage = much less 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 = ok
hours sleep: 8
wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (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:
08:00 AM: lots of water
08:30 AM: light stretch (half squat + lean forward position hold) of soleus while outside
09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m
09:45 AM: workout: bw
10:00 AM: food: strawberry protein smoothie drink, rxbar, water
01:00 PM: food: veggie/hummus wrap (very good!), rxbar, 2 x trail mix bars, water
04:00 PM: food: beet juice, rxbar, water
07:00 PM: food: rxbar, water
09:00 PM: food: portobello mushroom burger (from WF, so damn good), asian ish pasta (wok’d), rxbar (overdid it), koia cinnamon almond protein drink, some multigrain sourdough, lots of water
10:00 PM: leg drain: 35 minutes
11:15 PM: food: tart cherry apple cider vinegar shot
12:00 AM: tons of water

09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m

left calf/hamstring acting weird out of nowhere tonight - inactivity pains… eh. probably just need some sleep.


#746

left hamstring slight tweak, felt better after i did an evening light trot. it’s an odd tweak tho, feels more like a “sensation” than pain … very odd heh.

^^ @MarkKO

that ADL-tweak-life… :face_vomiting:


08/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
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 = ok
hours sleep: 9.5
wakeup = 09:30 AM (slept in, needed it)

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

top3 finishes:
2018: 20/27 (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: 31
HR high: ?

log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.

after im done doing it, no pain when i get up and walk initially. it’s just a “dead pain” when i initially get up/walk etc. really annoying. i’ll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.

07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.

hamstring felt way better afterwards. like i keep saying, very odd.


#747

feel good today. haven’t noticed it really, so that’s a good sign. annoying af tho.

should be able to run hard tonight.


#748

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.


#749

It could be the layoff due to illness have helped a bit as well.
When you up the training again it might come back, so you have to watch out for that.


#750

didn’t turn out that way, haha. I tried hard, but just blew up. First mile was 5:27 so, definitely tried to push it. but ya, it might help overall though. it did give me some rest. have a big back2back coming in september. My focus is on the 09/08 race (local race, fast one). I got 3rd 2 years ago, 2nd last year. This year I really want to get first. The race on 09/09 is usually fast too. Never did that one before. Would like to top3 it. So, goals are: 09/08 = #1, 09/09 = top3. :F

Yup thanks! cold still isn’t gone. It keeps improving but won’t completely disappear. I imagine by next week it’ll be completely gone though, lol.

Going to do lots of light/long training these next few weeks sooo… Should be good.

peace man!


#751

yesterday. logging from memory :frowning:

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 :ibrunning:

  • 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 :confused:

09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!

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


#752

light + long day. need to open up my lungs.


08/18/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/quads/calves slightly
aches/injuries = some stretching related aches (ham tendons/etc)
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: 9
wakeup = 09:30 AM (slept in)

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • 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:
09:45 AM: lots of water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
11:45 AM: grapefruit juice, water
12:00 PM: food: koia coconut almond drink, rxbar, water
03:30 PM: food: koia cinnamon almond drink, water
04:30 PM: food: 3 x small home-made carrot cake, brie/crackers, water
06:30 PM: food: rxbar, water
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
09:45 PM: food: 2 x grapefruit juice, 2 x banana, turmeric / apple cider vinegar drink, water
10:30 PM: food: rebbl chocolate mocha drink
11:15 PM: food: 2 x grapefruit juice, water

10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight

07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run


#753

Happy bday!


#754

thanks mate!

as far as athletic goals go: want to be an elite masters when I get into my 40s. must stay healthy so i can keep chipping away at that goal.


#755

Happy Birthday mate :slight_smile: