RUN (24hr lakeshore) 30:00  3.48 mi (8:37 / mi)
shoes: brooks purecadence '12
i can run again! finally figured out why my legs were falling apart. didn't log this in earlier posts but in addition to the quad situation on right leg, i also had painful posterior shin splint on left leg, making it quite difficult to run for the past week. i completely forgot that about 2 weeks ago, i changed the insoles of my running shoes. the old ones were worn out so without any thought, i slipped in a new pair. apparently, these new ones have higher arch which caused all these problems to surface, duh! i took them out and did a test fast walk and then run. for the first couple of minutes the pain were there as usual but then it magically went away, YES!
didn't want to push it so i kept the run short w/ no incline. will see how things go tomorrow.
STRENGTH (24hr lakeshore) 45:00 
core and upper body workout. have been adding and alternating many core exercises to strengthen the abs and back.