Adarq.org

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)!!

the normal speed version of the dunk above (up 2 posts):

this is INSANE

https://issuu.com/activeacadiana/docs/may2016

http://www.runnersworld.com/sweat-science/how-your-thoughts-affect-your-running-efficiency

t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."

good stuff!!