T Nation

Adarqui's Journal


#461

And if you needed any more motivation, a 9 year old ran 21:40 at the 5k I did. I think he got 6th OA? wtf? sick.

1 6 John 9 21:40 00:21:40 6:59

Stuff like that is incredible to me. He was a 4:4X pace through 200m or so, because he was out in front of me to start. He was like 3 feet tall… lmfao!

post flood cometh.


#462

RACE DAY!!!

feel great. right hamstring slightly sore but nothing to worry about. that improved fast. thankfully.


04/17/2018

bw = 143
bw before bed last night = ?
soreness = right hamstring slightly
aches/injuries = left adductor still achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44?
HR high: dno

log:
08:00 AM: food: 4 x eggs, beet juice, oatmeal + pink salt + honey, water
12:00 PM: food: work: rxbar, banana, peanutbutter trail bar, tons of water
04:00 PM: food: oatmeal + tons of pink salt + tons of honey, water
05:00 PM - 06:15 PM: off and on water … cramped up a bit during warmups, drank a bottle of water 10 minutes before the race … was worried
06:30 PM: race: FICPA 5K: 1st OA in a nice battle! 17:35 official! :personal-record: (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.
08:30 PM: food: anthony’s! roast beef sandwich, lunch sized tomato basil mozzarella pizza, some salad with gorgonzola, bunch of water

race: FICPA 5K: 1st OA in a nice battle! 17:35 official! :personal-record: (NO WATCH). No estimated time: 3.06 course instead of 3.1 (perhaps). We got confused approaching mile 2, slowed down. eeh.

I passed the mile 1 marker at 4.58 lmfao, but it was short (or my watch was wrong, i’ll go with it being short). I was like holy shit. i didnt know it was short, wasnt looking at my watch during the race. figured id finally transformed into a Kenyan… lol. not yet. :smiley:

Saw someone I knew who was pretty fast, but I had beaten fairly “easy” a year ago. He went out really fast, so I was wondering if he was going out way too hard, or if he was in better shape. After 400m or so, I correctly analyzed that he was in better shape! haha. He ran a really good race. He pushed it hard. I separated a little by mile 2, and then started to push it harder by 2.5, which got me some space. He finished with 17:55. It was fun, he’s a really great dude.

As for the confusion: there was a huge bus blocking our view up ahead for the rest of the course, and a car erroneously coming down our way with cops trying to stop it etc, and our “pacer/leader” on the bike disappeared. So we were like wtf? discussing if either knew if we had to keep going or turn etc. seems like this kind of stuff happens alot hehe. Stuff like that does suck though, definitely ruins your rhythm. Need to get better at handling stuff like that, without breaking my stride. Seems almost impossible though. Confusion makes you slow.

On to mile race prep!

I have a big mile race on April 26!!! Going to try and be as fresh/fast as possible for it. It’s 4 hours away sooooo… Can’t go out there wasting my time. Need to bring it.


#463

easy day.

post-run: my left medial hamstring insertion/tendon-whatever acting kind of jacked up … that old injury, felt sharp a few times. lame. lame. lame. it has been “clicking” since I wrecked my adductors last week. so magically today, on an easy run, it decides to become sharp? the saga continues.

edit: ^^ My posture today was really tall when I was trotting. Felt GREAT. Could have slowly pulled that tight area apart a bit.

I love how my dog is like, “sup bro?”


04/18/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, adductors barely
aches/injuries = left adductor still achy, post run: left medial hamstring insertion wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44?
HR high: dno

log:
07:45 AM: food: rxbar, water
08:15 AM: workout: relaxed easy morning trot (grass/dirt/rocks): 2 hours @ <= 135 HR :: felt great
10:30 AM: food: left over chicken wings from 2 days ago (so good), beet juice, lots of water
10:30 AM: ice: 20 minutes: left knee medial insertion
01:00 PM: food: rxbar, peanutbutter trail bar, tons of water
05:00 PM: food: peanutbutter trail bar, water
06:30 PM: food: whole foods: (solid hot bar meal): lots of beef/steak, orange chicken, yellow rice, water
08:30 PM: ice: 45 minutes: right adductor/hamstring
09:15 PM: food: some dark chocolate bar from wholefoods (these are amazing)
09:45 PM: light stretching: 30 min?

workout: relaxed easy morning trot (grass/dirt/rocks): 2 hours @ <= 135 HR :: felt great

left medial hamstring insertion bugging (tight) a little after (same thing that I tweaked by stretching my adductors last week). lol. lame.


#464

I ordered this dri-fit shirt! Should be here soon! (also got a CANADA one, came included hah)


#465

bumped my hard mile day, for an easy day - due to hamstring insertion issue. all good.

also posted an old single leg dunk clip … really love this clip. Had alot of potential with single leg… too bad my left leg “died” (“thigh splint”) from ME SL jumps.


04/19/2018

bw = 145 (full of stuff)
bw before bed last night = ?
soreness = none
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it (slightly sharp)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = left tight, right loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 144? (run)

log:
07:10 AM: food: rxbar, water
07:50 AM: workout:
extremely slow running (grass, slow running PR :personal-record:): ~1.5 hours @ {20:00, 16:52, 18:00, 16:43, 15:55} :: it’s not how slow you run, it’s how fast you run slow. trust.
09:30 AM: food: rxbar, banana, water
12:00 PM: food: 4 x eggs, oatmeal + pink salt + honey, banana, water
03:30 PM: water
05:00 PM: food: 2 x banana, water
09:00 PM: food: dark chocolate bar, banana, cashews, prunes, water
09:30 PM: light stretching: 45 min?

workout:
extremely slow running (grass, slow running PR :personal-record:): ~1.5 hours @ {20:00, 16:52, 18:00, 16:43, 15:55} :: it’s not how slow you run, it’s how fast you run slow. trust.

incredible session. legs feel perfect (other than that little hamstring tweak). didn’t feel it at all during the run, nor after - unless i stretch it etc.

^^ that’s basically 1000’s of alternating stiff leg single leg pogos… that’s how I ran slow. Basically just working on my Kipchoge strike.

felt incredible afterwards.

I can pogo like that for hours. Didn’t bother my ham insertion issue at all. Very interesting. Ham insertion also doesn’t feel worse afterwards, feels a bit better. Interesting x2.

secret sauce coming. :ibrunning: :ibrunning: :ibrunning:


#466

easy day!


04/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it (barely sharp), later on: behind right knee a little tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 30
HR high: 140’s?

log:
07:10 AM: food: rxbar, water
07:30 AM: workout:
extremely slow morning trot (grass): ~1.5 hours @ 15:XX min/mi pace ::: felt great ::: RHR = 30 bpm, almost clinically dead.
09:30 AM: food: rxbar, banana, water
09:45 AM: workout: bw
11:00 AM: food: beet juice, banana, water
01:00 PM: light stretch: quads alot, hamstrings slightly (stretch quads too much, tightened up back of knee, felt great at the time tho)
02:00 PM: food: kapow: stir fry + chicken, water w/ lemon
04:00 PM: food: peanut butter trail mix bar, water
05:30 PM: food: peanut butter trail mix bar, water
08:00 PM: food: prunes, dark chocolate bar, cashews, water
09:00 PM: light stretch: everything … tons of hamstring. left hamstring has gotten considerably “looser” … right hasn’t. interesting. back of right knee less tight afterwards, good sign.

workout:
extremely slow morning trot (grass): ~1.5 hours @ 15:XX min/mi pace ::: felt great ::: RHR = 30 bpm, almost clinically dead.

felt insanely light/snappy towards the end of the run. felt amazing.

^^ HR during walk to the park was insanely low (50’s/60’s)… nuts… that’s nuts for me.

workout: bw

  • ok

SS: 3-5sec dead hang paused full chinups: BW x 9
SS: full dips: BW x 10
SS: standing single leg straight leg abductions: x 30


#467

easy day with a few hard bursts up a hill!


04/21/2018

bw = 142
bw before bed last night = 146
soreness = calves barely
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it - barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:15 AM

data collected throughout the day when I have my watch on:
HR low: 40’s?
HR high: 170’s? (hills)

log:
07:30 AM: food: oatmeal + pink salt + honey, water
08:30 AM: workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don’t feel it ::: 138 lb afterwards
10:30 AM: workout: bw
11:30 AM: food: charhut: double chicken pita w/ jalapenos, tomatos, lettuce, cooked onions, pickles on the side, tons of water
01:30 PM: nap: 1.5 hours (toast, passed out)
04:00 PM: light stretch: 1 hour: tons of hamstring (really loving my lying down hamstring stretches, where I also stretch my calf by holding on to my big toe … hamstring flexibility improving considerably because of this stretch), also calves/upper/quads etc
04:00 PM: tons of water
05:00 PM: food: 6 x eggs, oatmeal + a bit of honey, tons of water
08:15 PM: food: dark chocolate bar, banana, water

workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don’t feel it ::: 138 lb afterwards

great session. I really love this park. mostly just ran relaxed but was gearing up mentally for that ME hill sprint.

previous PR’s up the hill are ~52-53s? I forget… so this was considerably faster. Basically sub5 pace up the hill, which has been a goal. slowed down at the very top to hit the lap key like a noob.

on my easy/slow runs, i’m usually “bundled up”. just my windbreaker hoodie or a fabric hoodie, and pants or compressions. really don’t feel the extra layers, which is good i guess. First and foremost i’m using it to protect a bit against the sun hehe. Secondly though, trying to dehydrate more during easy runs (not proper runs).

workout: bw

  • ok

SS: 3-5sec dead hang paused full chinups: BW x 10
SS: full dips: BW x 10


#468

^ in a nutshell:

Hamstring insertion got worse the day after the race (during a light run).

Decided to run ultra-slow (15:XX-20:XX min/mi). Figured out a few new interesting things regarding slow running, basically turning it into a long submax “plyo” workout (submax alternating single leg pogos). So even though the paces are crazy slow, it’s not “easy”. It’s easy but not easy. hehe. Might be addicted to it already.

The plan until my mile race on Thursday:

Sunday: long ultra slow running
Monday: w/u, hard hang-on @ 4:4X into 4:5X pace - finishing out the mile @ whatever is left, long c/d
Tuesday: short ultra slow running
Wednesday: complete rest
Thursday evening: mile race

That’s the plan for now!

Hoping to not have any tweaks going into that mile race. These ultra slow runs are allowing me to heal. The mile workout on Monday could be intense but, going to try and just get that mile done & that’s it. If I have to abort the Monday hard workout I will, but I should be ok.

Also! Turns out “Yuki” (Boston 2018 winner) is a big fan of long slow jogging. And by long I mean, 5-7 hours. Elite marathoner who does slow jog ultra’s on trails/soft surfaces. Soft surfaces are the key though. He also gets his speed work in. But, very interesting to find out.

peace!


#469

I call this “walking.”

But, I also call my twelve minute mile “running,” so it’s all relative.


#470

lol.

Yea but it’s not at all walking. That’s the beautify of it. I’ll take a video of it eventually.

GCT is very short/fast. Stride freq is up around 150-160’s. It probably looks like hard running. If you only saw a video of the upper body, it would look like a decent pace etc, arm swing is actually fairly powerful.

HR can get up into the 140’s. If you are familiar with double leg pogos, it’s very similar, but single leg alternating.

edit: I lose the pogo form above 160’s. If I try to get it into 170’s/180’s, I can’t maintain that stiff contact, and it just becomes normal running. Who knows maybe i’ll eventually be able to do it at that cadence but I doubt it, and sounds kind of dangerous at that point. This is very rhythmic & bouncy.

peace!!


#471

No, I totally get it, was just being funny. I’m just slow AF. I ran a 5K once in Bethesda when I lived there, it was an out and back, and I hooked up with this dude. I asked what pace he wanted and he told me he wanted to run it in 31 minutes, and that was my goal too. So we “ran” together for a while on the out portion and there was a woman that had made the turn that he greeted, “Hi Kate.”

So she was at least a half mile ahead of us. Mind you, I was maybe thirty two at the time.

The dude next to me told me, “She’s seventy two.”

Granted, a seventy two year old running a 25 min 5K is impressive, but a thirty two year old running a 31 minute 5K is not.

I did keep running for a while - I ran the Jingle Bell 10K on the Mall in DC in 1991. I ran a 1:06, the last mile in about eight minutes.

Right after the race I got a coffee and had a cigarette.

That might have something to do with my times.


#472

BTW FOLKS! The 2018 London Marathon is on NBC Sports tomorrow @ 5:00 AM ET!

The master, Kipchoge.

Farah trying to unseat the master in his first real marathon:

This is going to be nuts tomorrow. The field is ABSOLUTELY STACKED.

Kipchoge, Farah, Bekele, Adola, Wanjiru, etc. Just going to be nuts.

I’ll be waking up at 5:30 AM :smiley:


#473

lmfao @ everything in there.

Hope you ditched the cigs by now tho! :smiley:

Yea I figured you were joking. But just had to emphasize how significant this discovery might be.

There’s a few things i’ve been trying to figure out;

  1. soft surface running
  2. slow running

Both of those components seem to be utilized heavily by the East Africans. As for soft surfaces, that’s kind of easy: just don’t run on roads etc. But to get to that point, to make the decision not to run on roads anymore, takes a while. Once you finally commit, and get consistent with it, you start to feel the power of it. You recover faster, can run longer, feel better, feel springier, and then when you race on roads, you feel damn “bouncy”.

As for slow running, when I watch them running slow, I always feel that it looks very different than what “normal people” do when they run slow. I think this could possibly be subconscious on their part, they’re already mastering running, but it could be learned from a young age, simply by watching the elites so often. As for the people i’ve run with, their slow running doesn’t look “bouncy” or strong. It looks more like something they are doing before running hard, as if it’s just necessary for increasing body temp/HR etc. But, it doesn’t seem like they apply “strength” to it. Even though it’s easy, you can see that it’s more of a “slouch”, if that makes sense. Like allowing yourself to slouch versus being in perfect posture. I’m not saying they are running slouching over, but slouching mentally. Which is fine I mean most people aren’t thinking of these things. If you’re going really slow, it’s just logical to be “meh” about it. But i’m approaching it from the angle of, what do the elite Kenyans do? etc. How to never slouch mentally, even when going crazy slow. How to never slouch in racing. How to become a monster. How to run fast as fu*k. etc etc. :slight_smile:

ok, must sleep to catch this marathon tomorrow! Can’t wait, really amp’d. This is the elite-of-the-elites field. These are guys who can break the WR. The weather will be a little hotter so, no WR’s most likely. But, the caliber of runner - WR elites tomorrow.

gn!!!


#474

btw also, I had a similar situation. Check the guy 5 spots ahead of me. This is from 2006:

https://www.athlinks.com/event/183438/results/Event/226236/Course/314696/Results

:slight_smile:

I remember him passing me at some point, probably was a half mile in or more. He looked like he was in incredible shape, shirt off, ripped, lean/light, but obviously old af. I remember being shocked by it: an old dude (72) crushing me. I wasn’t in “bad shape” then. I had basically finally “quit basketball” maybe the year before. Got into lifting. Did some jump rope and such occasionally. Road my bike to school ~11 miles away occasionally. But not horrible shape. This was before boxing. Had I done this during my boxing era, i’d probably have gotten top 10.

Regardless, a 72 year old man destroyed me (23 at the time) by nearly a minute.

That was something I had to do for a college grade, for my Exercise Physiology class.

That was actually a “defining moment”. I remember realizing that this running stuff was harder than it looks. And planned one day to run more races and get faster. Boxing was on my mind first though, so I tried to tackle that for 2 years and eventually quit, too many contact injuries just like basketball (hand injuries).

peace!


#475

You almost make me want to start running again. Strained achellies (probably slight tear never went to the doctor almost 6 months before I quit limping) made me shut it down. That was it for me around 4-5 years ago.

Always impressed with your work man!


#476

Damn that is rough! Achilles issues are no joke.

Seems like you might be good now though? Best way to get back into it is the jog/walk method: jog for a bit, walk for a bit, repeat. Even if I couldn’t run fast, i’d run slow. I really do enjoy just running, no matter the pace. Eventually entering races just for the “experience” is good as well. I’ve done a few races where I didn’t care about running hard, had lots of fun. So if you do get back into it, maybe do a few race events and trot it out? Money usually goes to a great cause too.

But ya, if you get back into it, don’t worry about speed or anything like that. Run slow, enjoy it, and just very gradually build up over a very long period of time. IMHO, slow running is 10000x more enjoyable than fast running. I could slow-jog site-see all day, and i’d love to do more of that stuff, just slow jog all around and absorb what’s around me. As pace increases, it’s harder to absorb. For example, most of my races are a blur. I mean I can remember the actual race, where people/runners are, how it unfolded etc, but I don’t remember much outside of my “tunnel vision”.

I’ve had some very small achilles tweaks, always scares the hell out of me. I’m always thinking about my achilles - more so when I jumped/dunked & when I sprint more. Freaks me out.

And thanks so much man! It’s much appreciated! I really hope to be able to stick with this sport/hobby until I die. No more switching it up! hah.

peace man!


#477

very easy day.

I changed my mind! I’m driving to the Keys, not busing. Realized it’s become more stressful thinking about waking up at 4:30 AM that day, getting to the airport (where the buses are) by 5:45. Then getting to the keys, needing to take a nap. Also not having a car there + being able to take less supplies etc.

So, 3 hour 30 minute drive but i’ll just:

  • wake up whenever (sleep in!)
  • eat my typical pre-race morning meal
  • take my time
  • take several stops along the way to keep my legs loose
  • and get there ready to go, no nap

etc.



04/22/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), right calf a bit tight/achy sometimes, low back achy early in the morning
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 04:30 AM (wanted to wake up at 6 AM but was amp’d to watch London 2018)

data collected throughout the day when I have my watch on:
HR low: 34
HR high: 130’s? (run, low hr)

log:
04:45 AM: food: banana, rxbar, water
06:30 AM: food: rxbar, water
07:50 AM: workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
10:30 AM: food: rxbar, beet juice, banana, water
01:30 PM: food: anthony’s: 2 x meatballs, 10 x chicken wings, 4 x focaccia bread, water
02:30 PM: nap: 3 hours (eek!)
06:30 PM: food: 3 x banana, beet juice, dark chocolate bar, water
08:30 PM: water

workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning



also just realized, that 5:05 I ran on grass recently is my fastest “alone mile”! so not only a grass PR, but also an alone mile PR. Shortly after my previous alone mile PR of 5:11, I went 4:58. word.

I also had some 1km PR’s afterwards etc. I was really pushing it hard. Harder than I am now. I do have a hard mile workout scheduled for tomorrow morning though so… we’ll see.


#478

hard speed day. shit warmup, rained out basically. still got some work done.

got my proj oregon hoodie. feels great. quality.

hamstring insertion felt fine during the hard speed … felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.

if i could get that to disappear by thursday, i’ll be very happy.



04/23/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?

log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, “big” mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion

workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, “big” mile race thursday!!!

absolutely shit warmup. rushed.

should rebound nicely for thursday … pretty wrecked today and still fast.

they “tried” to kick me off during my 1km … but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.



no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.

should be flying on thursday… couldn’t hit a high gear today during this hard speed workout, but still ran pretty fast.

what i’m realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn’t take any days off prior, couldn’t kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.

I think that’s why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i’m “over zealous”. So it ends up working out, similar to dunking.

We’ll see Thursday though… If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.

2 day rest races, big PR’s:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???

i’m def curious. I haven’t dropped PR level 1 mile workouts… but, if my 2 day rest works + my rebound effect works, should be able to PR it since i’m still fairly close to sub5 in general (5:06 road, 5:05 grass).

gn!


#479

rest day.

hamstring tendon improved alot as the day went on. haven’t felt it so far, this evening.


04/24/2018

bw = 142
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 9

wakeup = 08:00 AM

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

log:
08:30 AM: food: rxbar, banana, water
09:00 AM: leg drain: 30 minutes while reading
10:00 AM: food: whole foods: some beef stew, bacon egg & cheese sandwich, a few potatoes, water
01:00 PM: food: beet juice, rxbar, water
03:30 PM: food: peanut butter trailmix bar, water
06:00 PM: food: peanut butter trailmix bar, water
07:45 PM: workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!
09:15 PM: food: 6 x eggs, oatmeal + pink salt + honey, dark chocolate bar, water

workout: (rest day) relaxed evening walk: ~1 hour @ 16:XX :: legs feeling strong -> MILE RACE THURSDAY!

felt good/strong. hr low.


#480

also: got my Kenya dri-fit running shirt! pro af! going to race in it on Thursday, for fun.

(also came with a nice Canada shirt)