Adarq.org

body = destroyed... dunk life is no joke.



11/26/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings, quads, calves, shins, glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 2



Food

10:30 AM

- oatmeal
- green tea
- 2% milk
- banana
- biscotti



Food

1 PM

- water w/ lemon
- beef sausage (from gift basket)
- cheese and crackers (from gift basket)
- chocolates (from gift basket)


Session: Afternoon

7 PM
- feel so wrecked

light run: 9.0 mi in 1h:24m:06s
- pace: 9:19 min/mi
- really short strides, barely moving my legs, but stride freq decent
- felt old left rib overstretching injury for the first mile or so then it disappeared

glad i got it done.


Food

8:30 PM

- 2% milk
- propel



Food

9 PM

- grilled chicken with asian noodles
- propel
- stacy's pita chips



Food

9:30 PM

- vanilla ice cream
- vegan fudge brownie
- propel



tons of propel. thirsty and dead.

legs toast.

i feel for u.. MICH vs OSU :/

what an amazing game though.

Fuck it i'm having a bender this weekend. My fridge is full of beer and I'm going to drink until they are all gone.

curious to see if there are any next week lmao!

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.