Show Posts
11656
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 17, 2016, 03:14:22 am »
05/16/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: 2:30 AM
wakeup = 12:30 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange), right hip flexor (~tendonitis)
standing desk (when on computer): none
feel = good
water = drank alot
Food
12:30 PM
- beet / berry juice
- 2 x wheat bread with peanut butter
- green tea
Session: Evening
5:30 PM
all runs midfoot
runs:
1. ~0.07 mi in ~23s
2. ~0.27 mi in ~1m:28s
3. ~0.22 mi in ~1m:10s
4. ~0.14 mi in ~43s
5. 1.01 mi in 6m:01s -> 1mi split: 6:00 min/mi
- held >= 10mph for 2m:25s, then dropped under 10mph when I lost the form I was trying to hold
- slowed down alot after I stopped breathing in through my nose.. was holding some nice speed while nose-breathing (in), mouth (out)
- 1km: 3m36s
- happy about 1km.. my PR is 3m26s so.. all things considered, good stuff.
right hip flexor super lame after the last run.
right foot felt decent.. i felt it a bit but, nothing sharp.. several hours after running, it still feels decent. It hurts in another area though, which is kind of unrelated.. felt it prior to running when i stepped weird outside heh.
Food
6:30 PM
- 2% milk
Food
9 PM
- several chocolates while waiting for everything to cook
- vegetarian chili soup
- 2 x southwest style egg roll
- mixed nuts
- 2 x corn with butter
- biscotti
- hot mint tea
Session: Stretching
10 PM
- some light stretching, mostly hips via wide squat sitting onto a stool, and just holding it there.. feels good for my hips, they loosen up alot when I relax into that position.
- while watching GSW/OKC game
Session: Activation
12:30 AM - 2 AM
- various holds: more of an 'overcoming' at a joint angle.. not really holding it there, more like actively contracting at some ROM where the joint doesn't want to move anymore
- duration: for as long as possible actually.. so anywhere from ~30s to > 60s
- did a ton of sets..
- right hip flexor felt lame getting into position but then felt fairly decent while holding it
- standing bent leg hip flexion
- standing bent leg hip abduction
- standing straight leg hip abduction
- standing straight leg hip extension
- standing bent leg hip extension
Food
2:30 AM
- 2 x greek yogurt
- grape fruit juice
Session: Ice
- iced hip flexor/adductor
- 2:50 AM - 3:10 AM
- iced right lateral hip
- 3:10 - 3:25 AM
could probably PR my 1 mi run fairly soon.. if I can get healthier, maybe i'll try in ~2 weeks.
probably won't run tomorrow.. right calf might be sore from midfoot running today.. left calf isn't showing any signs that it will be sore. so tomorrow will probably just walk or something.
pC!
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: 2:30 AM
wakeup = 12:30 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange), right hip flexor (~tendonitis)
standing desk (when on computer): none
feel = good
water = drank alot
Food
12:30 PM
- beet / berry juice
- 2 x wheat bread with peanut butter
- green tea
Session: Evening
5:30 PM
all runs midfoot
runs:
1. ~0.07 mi in ~23s
2. ~0.27 mi in ~1m:28s
3. ~0.22 mi in ~1m:10s
4. ~0.14 mi in ~43s
5. 1.01 mi in 6m:01s -> 1mi split: 6:00 min/mi
- held >= 10mph for 2m:25s, then dropped under 10mph when I lost the form I was trying to hold
- slowed down alot after I stopped breathing in through my nose.. was holding some nice speed while nose-breathing (in), mouth (out)
- 1km: 3m36s
- happy about 1km.. my PR is 3m26s so.. all things considered, good stuff.
right hip flexor super lame after the last run.
right foot felt decent.. i felt it a bit but, nothing sharp.. several hours after running, it still feels decent. It hurts in another area though, which is kind of unrelated.. felt it prior to running when i stepped weird outside heh.
Food
6:30 PM
- 2% milk
Food
9 PM
- several chocolates while waiting for everything to cook
- vegetarian chili soup
- 2 x southwest style egg roll
- mixed nuts
- 2 x corn with butter
- biscotti
- hot mint tea
Session: Stretching
10 PM
- some light stretching, mostly hips via wide squat sitting onto a stool, and just holding it there.. feels good for my hips, they loosen up alot when I relax into that position.
- while watching GSW/OKC game
Session: Activation
12:30 AM - 2 AM
- various holds: more of an 'overcoming' at a joint angle.. not really holding it there, more like actively contracting at some ROM where the joint doesn't want to move anymore
- duration: for as long as possible actually.. so anywhere from ~30s to > 60s
- did a ton of sets..
- right hip flexor felt lame getting into position but then felt fairly decent while holding it
- standing bent leg hip flexion
- standing bent leg hip abduction
- standing straight leg hip abduction
- standing straight leg hip extension
- standing bent leg hip extension
Food
2:30 AM
- 2 x greek yogurt
- grape fruit juice
Session: Ice
- iced hip flexor/adductor
- 2:50 AM - 3:10 AM
- iced right lateral hip
- 3:10 - 3:25 AM
could probably PR my 1 mi run fairly soon.. if I can get healthier, maybe i'll try in ~2 weeks.
probably won't run tomorrow.. right calf might be sore from midfoot running today.. left calf isn't showing any signs that it will be sore. so tomorrow will probably just walk or something.
pC!
