last two days!
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.
race day!
felt great today. shitty warmup (because i got there fairly late), but got it done.
https://www.instagram.com/p/BkFlysAly0X/?utm_source=ig_embed
https://www.instagram.com/p/BkG_YVdFbs2/?taken-by=andrewdarqui
^^^ 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!
- 4.4 mi Run Activity on June 16, 2018 by Andrew D. on Strava
- Creek Hoops 5K Run/Walk Results
- https://d368g9lw5ileu7.cloudfront.net/races/results_hobu6xxvtn4hewzcvdekaw6n8a5g.txt
- 5k official: 17:33 :personal-record:
- 5k watch: 17:23 :personal-record:
- 2 mile: 11:03 :personal-record:
- 12 minute test: 2.16 :personal-record:
- 3k: 10:20 :personal-record:
- 3 mi: 16:48 :personal-record:
:ibrunning:
All that high mileage training in the heat/humidity is paying off. 
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 
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… 
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:
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.
1 Like
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.
https://www.instagram.com/p/BkJYZ81FanB/?taken-by=andrewdarqui
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
https://www.instagram.com/p/BkIgJ71F3JX/
https://www.instagram.com/p/BkIebdkFBIT/?taken-by=andrewdarqui
I was so pleased with that breakfast… milkshake was awesome but, the breakfast was even better. very solid spot!
2 Likes
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
1 Like
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!!
1 Like
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
3 Likes
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
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
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:
1 Like
light day!
06/23/2018
bw = 145
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = right big toe barely, after run: right calf cramped up slightly lmao - not as bad as last week
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: 6.5?
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: 41?
HR high: 170?
log:
06:00 AM: food: rxbar, water
06:15 AM: 3+ mile dog walk (listing because, unexpected… gizmo just wanted to go really far, it almost killed James, had to come home and nurse him back to life + groom him + shower him etc… he’s a wreck atm)
08:00 AM: food: rxbar, water
08:30 AM: workout: very light run (grass/dirt/rocks, LEG FINE, sweatshirt, scorching (90F/65% humidity): 2h15m @ w/u, 4 mi light / 7:XX, lots of light stuff ::: I seriously love this heat, feels so good.
11:00 AM: food: 3 x grapefruit, tons of water
01:30 PM: food: 2 x banana, 5 x egg, 2 x toasted sourdough with irish butter, beet juice, water
03:00 PM: food: rxbar, water
05:00 PM: food: 3 x banana, apple cider vinegar shot, rxbar, water
08:30 PM: food: 2 x toasted sourdough + peanut butter spread (haven’t had this in a long time!), water
08:45 PM: leg drain: 30 minutes
https://www.instagram.com/p/BkVH31rlpcj/?taken-by=andrewdarqui
want to sleep early … want to wakeup early and run. etc.
workout: very light run (grass/dirt/rocks, LEG FINE, sweatshirt, scorching (90F/65% humidity): 2h15m @ w/u, 4 mi light / 7:XX, lots of light stuff ::: I seriously love this heat, feels so good.
Wanted to do more but started too late, and wanted to get home to watch the MEX/SK World Cup match
^^ those 7:XX’s were shockingly ez… HR def going up tho, from the heat I imagine.
light day!
some old photos
https://www.instagram.com/p/Bka3poHFkbd/?taken-by=andrewdarqui
06/24/2018
bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much
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: 6.5?
wakeup = 06:00 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:
06:10 AM: food: rxbar, water
06:50 AM: workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X’s mixed in, finished with some ultra light forefoot trotting
09:00 AM: workout: bw
09:15 AM: food: beet juice, tons of water
10:45 AM: food: boca’s grill: same breakfast as last week (steak/eggs/arepa/bacon), chicha desert! (was good), lots of water
04:00 PM: food: 2 x chocolate puddings
06:45 PM: workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
08:30 PM: food: 2 x banana, 2 x toasted sourdough + jelly (strawberry on one, apricot on another), rxbar, beet juice, water
https://www.instagram.com/p/Bkaz2g7FEV4/?taken-by=andrewdarqui
workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X’s mixed in, finished with some ultra light forefoot trotting
fun. wore my new japan track and field shirt, lul.
workout: bw
- good
3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10
workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
seems like i’m back to 100%, played it safe & it worked out well (it seems). We’ll see though Tuesday when I hit some speed, that’ll be the real test. But, I have my confidence back in order to even attempt speed (5k paces) on Tuesday so, that’s a good sign.
signed up for two 5k races on saturday, 7 AM & 6:30 PM haha. Want to top3 both of them…
2 Likes
Good 
must be frustrating, hope you’ll find a cure some day
1 Like
thanks man! yea definitely frustrating. I think my “popliteus” hypertrophied too much… i’m not even kidding. lmao! I think that might explain some of the “calf thickness”, especially towards the back of the knee. The hamstring/adductor insertion stuff is different, have some injuries there.
seems to be getting a little better lately. actually, seems to be getting better with more mileage… lol! It was definitely worse prior to my first 100, slowly getting better the more I run. dno… eheh!!
will update journal tmw with the last few entries. got some good runs in!
have two races on saturday (AM / PM), both 5k’s. both should be fast. should be fun. looking to top 3 both.
pC!
2 Likes
Good luck come saturday.
I’m impressed that you can run 2 races in one day
1 Like
light day!
06/25/2018
bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much, after first run: top of left foot from tying shoes too tight
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5
wakeup = 06:15 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: food: rxbar, water
07:00 AM: workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
09:05 AM: workout: bw
09:15 AM: food: orange juice, lots of water
10:00 AM: food: dunkin donuts: 2 x egg & cheese wraps, egg & cheese muffin, medium frozen mocha coffee w/ whipped cream, water
02:00 PM: food: a few chocolates, rxbar, banana, mixed nuts, water
06:30 PM: food: trail mix bar, water
07:30 PM: workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
08:15 PM: food: beet juice
09:15 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, 2 x banana, corn chips, apple cider vinegar shot, water
workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
workout: bw
- good
3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10
workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
speed day!
06/26/2018
bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = top of left foot barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8
wakeup = 06:15 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: food: rxbar, water
07:00 AM: workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
10:00 AM: food: rxbar, orange juice, banana, water
02:30 PM: food: 2 x mixed nuts, beet juice, a few chocolates, lots of water
07:00 PM: food: peanut butter banana bites, water
08:30 PM: workout: very light (grass): quick ~37 min
edit: forgot to put dinner in
09:45 PM: food: a bunch of orange chicken, lemon/yellow rice, almond joy, beet apple cider vinegar shot, lots of water
workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
good session. brutal session.
workout: very light (grass): quick ~37 min
1 Like
light day!
06/27/2018
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely, after run: left ankle/achilles barely, left quad (recent issue + lateral quad) barely, right adductor barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7
wakeup = 05:30 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:
05:45 AM: food: rxbar, water
06:45 AM: workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
08:45 AM: food: 3 x grapefruit, banana, rxbar, water
10:00 AM: food: dunkin donuts: 2 x egg and cheese wrap, small frozen coffee with whipped cream, water
02:00 PM: food: rxbar, a few chocolates, banana, mixed nuts, beet juice, water
05:00 PM: food: rxbar, banana, water
09:00 PM: food: 5 x eggs, chocolate pudding desert, blueberry apple cider vinegar shot, beet juice, 2 x banana, water
09:15 PM: leg drain while reading: 30 minutes
workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
dominated those hills, kinda nuts. felt SO ez.
left quad a little tight, felt it on the 2nd to last hill, went up harder and just felt it a little. feels fine but just “feel it”, so will keep my eye on it.
it’s slow running until saturday so… no prob (i think).
wanted to get in a PM session, 1+ hours, but stormed badly. said F it.