Adarq.org

man i've been dreaming like crazy the last few nights.. maybe it's the red wine? not sure.. but dreams are really intense lately.



05/21/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
injuries as day went on (after training): right hip flexor more, right hip more
standing desk (when on computer): slightly
feel = good
water = alot



Food

12 PM

- english muffin with peanut butter on each half
- beet + tart cherry juice
- green tea



Session: Afternoon

2 PM
- 91 F / 49% humidity.. HOT .. felt fine though

shoes:
- saucony's
- wore my XC flats, shoes are better for sprinting

runs:
1. 0.1 mi in 35.5s

2. 0.21 mi in 1m:06s (11.4 mph / 5:15 min/mi)

3. 0.14 mi in 44s (11.8 mph / 5:06 min/mi)

4. 0.11 mi in 33s (12.1 mph / 4:59 min/mi)

5. 1.02 mi in 5:46 min/mi (10.6 mph / 5:41 min/mi) 
- split: 5:42 min/mi  by 2 seconds
- 1 KM: 3:25  by 1 second
- good run, tried breathing entirely via nose (in & out), turned out to be very bad.. could only do tha for ~1m:30s or so, then moved entirely to mouth breathing.
- lost a decent amount of time starting around 4:23 to 5:37 -> dropped under 10mph here.. so significant drop after running pretty good. need to fix that.
 
6. 0.08 mi in 25s (11.6 mph / 5:09 min/mi)

7. 0.10 mi in 33s (11.7 mph / 5:07 min/mi)

8. 0.08 mi in 25s (11.8 mph / 5:04 min/mi)

was going to run home which would have been ~2 mi, but cramped up @ 0.86 mi.

9. 0.86 mi in 6:04

10. 0.33 mi in 1m:55s (10.2 mph / 5:53 min/mi)

11. 0.32 mi in 1m:51s (10.5 mph / 5:42 min/mi)

stretching


decent session.. hip flexor got a little tight a bit after my first 1 mi run, then it disappeared.. then it came back after my session.

right achilles seems tight, right calf seems sore.. right lower leg will probably be dead tomorrow.


Food

3:30 PM

- 2% milk



Food

8 PM

- huge stir fry: 2 x grilled chicken, zucchini, carrots, garlic, mixed nuts, kalamata olives, olive oil, salt, red chili pepper, white onions
- a few crackers



Food

9 PM

- 1/3rd pint haagen dazs java chip ice cream



Session: Activation

1 AM
- weird session.. but, wanted to see how I feel doing some long duration lower body holds with my bodyweight

half squat:
- semi-wide: 1m:49s
- close: 59s
- wide: 1m:29s
- wide: 1m:09s
- very-close: 59s

bss:
- L: 60s
- R: 60s
- L: 1m:20s
- R: 1m:05s
- L: 1m:28s
- R: 1m:13s

deeper/wider BSS:
- L: 1m:08s
- R: 1m:11s

legs felt good after this.. just wanted to get my quads, glutes, adductors to "shake" like crazy.. experienced that somewhat, but, couldn't hold positions long enough to get some serious contractions going.

i'd like to progress on these holds slowly.



Food

2:30 AM

- red wine
- greek yogurt



Session: Stretching

3 AM - 3:45 AM

- a ton of stretching
- lots of hip, hamstring, back, quad
- some calf


pc!

Are you still into dunking, but off one foot now?

nah.. can't jump high enough right now.. i'm slowly trying to get back up there, bu not using the same methods I used last time (which were mostly aimed at DLRVJ not SLRVJ).

I'm also curious to see what height you need to be touching to be able to put down lobs.

for me, from past experience, 10'10.. i mean that's to really land it clean.

I think i'm touching around 10'6 right now, but doesn't feel like I'm even close to being able dunk a lob.

ya you need a few more inches.

10'6 i don't feel comfortable either.. i'm like 10'4 max (on average), with 10'6 on a really good day.. need to get to ~10'8 before I try some dunks again, which would give me a few more inches when going for lobs, so that'd give me my 10'10 probably.

pC!

ya that was nasty.. he can really fly. he's def 5'5 or at most 5'6.

This is a great pic:

<a href="http://www.youtube.com/watch?v=Ry8GWJMpIVQ" target="_blank">http://www.youtube.com/watch?v=Ry8GWJMpIVQ</a>

some people say breathe exclusively through your nose:

http://www.breathingretrainingcenter.com/blog/elite-athletes-you-don%E2%80%99t-get-more-energy-breathing-through-your-mouth-during-heavy-exertion

<a href="http://www.youtube.com/watch?v=SYZq52A5-Qk" target="_blank">http://www.youtube.com/watch?v=SYZq52A5-Qk</a>

the point about being more calm while nose breathing is definitely true from my experience.. not sure if that's mostly due to the fact that people perhaps can't maintain as high an intensity as mouth breathing.. however from experience, i do hate the feeling of high intensity mouth breathing, definitely feels more like a fight or flight response, hyperventilation.

going to keep experiment with nose breathing.. but, mostly breathing in through the nose, out through the mouth.

pc

05/20/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~3 AM
wakeup = 10 AM PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, quads moderate, glutes slightly
aches = some toes
injuries = toenails slightly wrekt, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): a decent amount
feel = good
water = alot



Food

10:30 AM

- greek yogurt
- green tea



Food

3 PM

- greek yogurt



Session: Evening

5:30 PM
- got cut short, had to run back because of a pending lightning storm

walk:
- 3.51 mi in 49m:52s
- splits: 15:12 min/mi, 15:36 min/mi, 13:56 min/mi, 5:26 (total)
- didn't push it until mile 3
- ran the last ~350m to avoid the lightning storm: actually felt great, held ~11.5 mph midfoot



Food

6:30 PM

- 2% milk



Food

8 PM

- big stir fry: 2 x grilled chicken, zucchini, olives, olive oil
- 2 x corn
- 2 x veggie egg roll
- a few chocolates



Food

11 PM

- hot mint tea
- biscotti



Food

1:30 AM
- predicted
- red wine
- greek yogurt


hopefully I feel recovered enough to run tomorrow.. slightly optimistic.

been raining so much lately.

got tons of programming done today.. feature-fest.

pc!