Adarq.org

dunk day? wtf? didn't land a dunk tho.


11/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- oatmeal with honey
- sweet green tea
- 2% milk
- banana



Food

1 PM

- 2% milk with 2 x tspn instant coffee + honey
- some olive oil kettle chips from my gift basket
- banana
- some sweet green tea



Session: Afternoon

3 PM
- la fitness: 2 courts, people all over the place
- we were supposed to go to those beautiful outdoor courts @ FAU but he didn't bring his "outdoor shoes" so we hit up LA fitness.. he might dunk again sunday before he goes home, if so, i think we'll hit up those outdoor courts.

dunk session with steve celi:
- didn't expect to get up as good as i did, got up decent.. definitely ~32" if the rim was 10'
- probably ~20 dunk attempts, all L-SLRVJ
- run ups / jumps were pretty smooth
- had a few decent dunk attempts where i threw it down pretty hard.. but, threw it down with ~32" so only ~8" of my hand over, nothing amazing.
- he crushed a few and had some good misses, but he wasn't having the greatest session.. people everywhere probably didn't help.

treadmill run: 3 mi @ 9 mph
- lame, didn't enjoy it.. stopped at 3 mi
- should have run outside.. F treadmills



i guess bottom line is, i had fun.. dunking is fun.. might start doing it more often, like, every other day often.. hah. dno.. been wanting to jump more and now since my turkey trot 5k is done, all i have are 1-mile races and a 5k later on in December.. getting consistent with jumping/dunking would be cool.

only thing i foresee is a higher chance of "injury/aches" (feet/hip flexor) etc.

right hip flexor definitely taxed hard from the jumps.. more so than sprints/running.



Food

5 PM

- 2% milk
- propel



Food

8:30 PM

- whole chocolate milk



Food

9:30 PM

- asian noodles with pollo tropical chicken + roasted almonds
- propel



Food

10 PM

- 2% milk
- mint chocolate fudge brownie OMG OMG 
-- same brand as my vegan fudge ones .. was absolutely ridiculous



finishing the night with some extra stretching of quads, calves, and upper.

tomorrow is hopefully a track workout but dno yet..
- saturday = track workout
- sunday = dunks + light "long" run?
- monday = track workout
- tuesday = dunks + light "long" run?
- wednesday = road or track workout
- thursday = dunks + light "long" run?
- friday = rest
- saturday = 1 mile race?

i dno.. sounds like a fun + solid schedule..



pc!!

https://runnersconnect.net/running-training-articles/5k-workouts/

nice article

hah

RACE DAY!!!



11/24/2016

Bio: Morning

last night's sleep: ~5 hours
last night fell asleep: ~12 AM
- woke up alot
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = moderate
mosquito bites: 0



Food

5:30 AM

- huge quarter watermelon
- banana
- english muffin



Session: Morning

6:30 AM
- humid + wet .. roads were soaked from rain which made it feel slippery :/

warmup: light run to race, with some strides & walking recovery: 2.79 mi @ 37:18
- early on felt bloated/crampy, then started feeling good/fast





race: 36th Annual Tamarac Turkey Trot 5k: 18:29 official @ 5:57 min/mi pace
- results: http://www.splitsecondtiming.com/results/2016/tamarac2016.php
- strava: https://www.strava.com/activities/784300760
- endomondo: https://www.endomondo.com/users/26420622/workouts/839357160
- 7th overall
- 1st for 30-34 age group
- 3 km: 10:33 (my only PR)
- 2 miles: 11:25 (2nd best, so not bad)
- 5k: 18:29 official = +8s over Saturday's PR so not bad
- 5k garmin: 18:24
- 12-minute test: 2.09 (-0.01 mi)
- splits:
1. 5:21 min/mi
2. 6:04 min/mi
3. 6:34 min/mi
4. ~5:59 min/mi

got to ~1.67 miles before I dipped over 6 min/mi .. was hoping to make that 2 miles before hitting 6+ then battling more.. didn't go that way at all though today.







Food

10 AM

- 2% milk
- half of a ham & cheese wrap
- some crap from my gift basket



Food

12 PM

- propel



Food

6 PM

- cheese (brie/gouda) and crackers, and olives
- turkey, ham, stuffing, cranberry, sweet potato souffle, mashed potatoes



Food

7 PM

- a ton of vanilla ice cream



Food

9 PM

- propel





man im dead tired.. not sure why i'm still up.. eyes burning bad from lack of sleep last night.

 

pc!!

Quote from: adarqui on November 24, 2016, 01:26:59 pm

...

dude you're killing it - another trophy!! damn!

hah thanks man!! ya feels good to win, even tho it's still amateur numbers.

my 5k strategy is such a wreck.. it's amazing that I even finish.. who the hell goes out and PR's their first mile then runs 2 more consecutive miles? not many people.. so eventually I need to change my strategy OR get faster.. I still prefer the latter. I'd rather just get faster and hang with the top dudes for longer.

Also, I have a few 1-mile races coming up -> no 5k's.. so my aggressive mindset may actually benefit me more over that distance (with faster people) but I doubt it.. i've still never run a sub-5 minute mile (on my gps watch), so I can't expect to hang with 4:4x's.. but who knows.

i'm definitely curious.

I might do a 1-mile race on:
- 12/3 (prize money)
- 12/7
- 12/14

pc!!

Awesome trophy and terrific progress!!!

thanks so much man!!

my dog's got in a fight over the plantain chips.. one of them didn't want it (tastes nasty).. so I told the other dog to come over and eat it, then the little psycho comes running over and attacks him over it. hah.

will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:





in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress. 



http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

PRE-RACE DAY = REST DAY!!

drank less water today.. well i drank less before my last race too.. it helps on a rest day.. otherwise I have to pee it all out like crazy, especially at night when i'm trying to sleep and early in the morning.. so drank even less than last time. so far so good. Watermelon in the morning fixes everything -> the water in the watermelon is enough hydration it seems.



11/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = dno
morning resting heart rate = didn't measure
soreness = quads slightly (moderately - early) (slightly - later)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = moderate
- trying not to pee my brains out tomorrow morning (or when sleeping)
mosquito bites: 1



Food

9:30 AM

- huge quarter watermelon
- banana
- english muffin



Food

1 PM

- propel
- cereal + 2% milk
- 6 x eggs + english muffin with honey on the muffin
- 2 x banana



Food

7 PM

- 2 x egg roll



Food

10:15 PM

- 2% milk
- vegan fudge brownie
- small: water w/ lemon



Food

12 AM
- needed something

- 2% milk
- banana



feel pretty good right now.. quad soreness clearing up a bit. If i manage to get some sleep tonight, should feel really good tomorrow morning. Since this 5k is so close by, i'll run there like I did last year.

tmw's goal for 5k race = massive PR over 2 miles.. 3rd mile cooldown (most likely).. which would still end up being a 5k PR.

Week 137

Quote

Monday - 11/21/16

-= Workout Log =-

Bench Press
45 x 20              >> Pretty sure I had 9 in me, which would have been a PR.
95 x 5
135 x 5
185 x 3
225 x 8

Seated Cable Rows
195 x 5
225 x 3
255 x 6 PR

Incline DB Bench Press
85's x 10

Pull Ups
BW x 5
+30lbs x 3
+60lbs x 6

DB Lateral Raises
40's x 5
45's x 3
50's x 15

Rear Delt Flyes
170 x 12

Worked out at my gym's other location. Don't know what it is, but the equipment just felt better here. The weights didn't feel lighter, it's more that I sunk into the bench and felt very stable so I can push better. The grips on the pull up bars were better so I could pull better. Stuff like that. That's why I lifted more.

I wish this location was closer to my home!

---

On another note, I have finished all of my assignments for my MS degree ahead of time to let myself focuson on these two 5,000 word papers I have to write, IEEE style. Man I hate this shit. We got a new chair of the dept and he is teaching this "projects & internships" class which has nothing to do with internships at all. It's just paper writings and presentations. This guy wants to make the MS degree less hands on and more research based. WTF. The whole point of my uni's MS degree was to target it towards working professionals: it has weekend only classes, and the majority of the professors are in the industry, NOT phd's. So its more hands on work. Nobody in the industry is coming to this MS program to do research... they can go to NSA-accredited schools for that crap.

let me not even get into the fact that part of our grade is dependent on how "publishable" the papers are. the papers must talk about something *new* in the field, some type of advancement, and be worth something. and if it's really good, he'll help you edit it and put his name second on the paper and get you published.... yeah.... big red flag there..... all this fucker cares about is getting published. reminds me of those professors that assign their own textbooks as the required text.

/rant

cringed while reading that.

fuck that life.

Pretty good workout. Start my new job next week, and I'll be taking creatine and a lot of whey daily. I expect some decent squat gains soon.

sick (to both job and coming soon squat gains)!!