Adarq.org

04/29/2016

Bio: Morning

last night's sleep: horrible until i fell asleep.. tried sleeping at 3 AM, probably actually fell asleep at 6 AM
wakeup = 2:30 PM
fell_asleep = 4 AM (predicted)
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly, right hamstring slightly
aches = right hip slightly
injuries = toenails wrekt
feel = good



Food

2:30 PM

- 2 x wheat toast with peanut butter
- beet + tart cherry juice
- green tea



Session: Evening

6 PM

getting my legs/heart/cns back.. that mile sprint several days back just destroyed me.

run to court:
- 3.87 mi in 27:11
- pace: 7:01 min/mi
- speed: 8.5 mph
- max speed: 10.5 mph
- splits: 6:42, 6:58, 7:05, ~7:22
- slightly exaggerated hip extension

happy about that run.

jumps at court:
- L-SLRVJ: ~10'4 pretty easy.. but couldn't get higher when I tried harder... hmm.

run home, with max effort SLRVJ for distance off various runups:
- 3.55 mi in 36:31
- pace: 10:18 min/mi <-- just listing for contrast
- basically slow jogging with ME SLRHJ jumps (single leg running horizontal jump) mixed in.. had some really nice ones each leg.
- I can judge distance based on how many pavement steps I clear.
- with L-SLRHJ, cleared 2 steps once, which is maybe like 8-9 feet? dno
- R-SLRHJ came close a few times but not as powerful as L-SLRHJ

jump rope:
- 4 x 200, 100 each leg in a row

heat game just started so cut jump rope short.



Food

8 PM

- whole milk


some stretching, mostly hips/glutes/quads



Food

9:30 PM

- huge stir fry: grilled chicken, okra, brussels sprouts, carrots, jalapeno, red chili pepper, garlic, olives, olive oil, salt/pepper, lemon juice, mixed nuts, some honey at the end
- orange
- some crackers
- 2 x whole milk
- biscotti

heat game playoff meal ^^



Session: Stretching

1:30 AM

- some serious stretching
- lots of hip flexor, quad, adductor, upper
- also mixed in some stretches that i havn't been doing, which I should be: kneeling - butt to heels, lying down supine and flipping legs over my head (in various positions), standing hip flexor - foot on high chair.

I should be doing those last 3 stretches near-daily.. the legs flipped over head stretch especially.. something about that stretch that seems like "magic", stretches my entire p-chain: calves, hamstrings, low back, upper back/erectors, neck etc.



Food

2:30 AM

- orange juice
- greek yogurt



I guess my main goal right now is 10'8 touch and 3 sub-6 miles (<=5:59,<=5:59,<=5:59).

 

04/28/2016

Bio: Morning

wakeup = 11:30 AM
fell_asleep = 3 AM
- horrible sleep though
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly, shins a little achey, lower back a little achey
injuries = toenails wrekt
feel = ok



Food

11:30 AM

- 2 x wheat bread with peanut butter
- beet + tart cherry juice



Session: Afternoon

3 PM
- hot as fuq.

run to court:
- 3.73 mi in 27:04
- pace: 7:15 min/mi
- temperature: 84 F @ 55% humidity, feels-like 87 F

some jumps:
- crap, legs weak
- ~10'2" highest

run home:
- 3.63 mi in 32:32
- slow but, lots of worm running, working on hip extension

jump rope:
- 5 x 400
- felt good

completely drenched.



Food

6 PM

- 2% milk



Food

8:30 PM

- huge stir fry: whole grain couscous, grilled chicken, broccoli, cauliflower, carrots, olives, olive oil, lemon juice, mixed nuts, honey
- orange
- banana
- green tea



Food

10 PM

- hot mint tea
- biscotti



Food

predicted

1 AM

- greek yogurt
- grape fruit juice


elbow a bit sore after jump rope. even if it affects my tennis elbow, it shouldn't actually damage it AFAIK. It's a pretty low intensity movement. not too worried about it, but hope I can continue to get rid of this issue whilst still jump roping.

in May (and end of April), going to jump rope more (after running) & work more on exaggerated form running with large hip extension. Also want to start waking up earlier again.

pc

apparently:

Elite runner Jaqueline Kiplimo helps a disabled Chinese athlete drink during the 2010 Zheng-Kai marathon. She stayed with him for several miles, costing her the 1st place finish and the $10000 prize; she came second [x-post /r/running "This makes no sense." - a Redditter can't comprehend empathy]

dno, kinda beast. and these people running marathons with disabilities (or wheelchair) is beast as well.



lol https://www.reddit.com/r/blackladies/comments/2iecp0/

dammit tonight sucked.. but i got something working.

stressed out, bit my fingernails bad.

<- stupid

quads/calves = dead.. wrecked.. not sore, just dead.


04/26/2016

Bio: Morning

wakeup = 1:30 PM
fell_asleep = 3:30 AM
- predicted
bw = 146
morning resting heart rate = didn't measure
soreness = quads slightly (right more so), calves slightly
aches = right hip slightly
injuries = toenails wrekt, left foot big toenail barely barely
feel = tired



Food

1:30 PM

- greek yogurt
- wheat bread with peanut butter
- green tea



Session: Evening

7 PM

run:
- 6.34 mi in 54:40
- tried to run the last 0.25 of each mi fast.. was so dead though
- managed to try it for 3 miles, but only hit max 10.8 mph



Food

8:30 PM

- huge stir fry: grilled chicken, 1 cup couscous, broccoli, cauliflower, zuccini, garlic, olive oil, lemon juice, mixed nuts
- banana
- some crackers



Food

10 PM

- hot mint tea
- 1/2 pint java chip ice cream



Food

6 AM

- grape fruit juice
- greek yogurt




dead today.. also got alot done coding but, hit a few road blocks.. and im just failing tonight.

pc

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