Adarq.org

was up late last night.. but more so after terrorist attack news started flooding in. we have lots of members in europe, hope every is ok/stays safe.

apparently, dikembe mutombo was even at that brussels airport during the bombing....



03/22/2016

Bio: Morning

sleep = 7 hours
wakeup = 1 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right tennis elbow barely
injuries = toenails wrekt
feel = tired



Food

1 PM

- mint green tea
- banana
- 3 x wheat bread with peanut butter
- beet juice + tart cherry juice
- greek yogurt

figured i'd load up a bit more early, and not eat closer to when i run. I think this was a good idea. Though, I did start getting hungry towards the end of the run. But, I also smelled some nice food every lap, as I passed this one section.



Session: Evening

7:30 PM

run:
- 14.86 mi in 1h:55m:09s
- mix of medium and fast .. mostly medium, then some long fast sprints mixed in
- really good run

- actually could have PR'd my 15mi if I ran a bit longer.. my previous PR for 15.07 mi was 2h:07m:xx ... so definitely ran better for ~15 mi than I have. EDIT: Just looked it up, that 15.07 was 8:28 min/mi pace (7.1 mph), so nice improvement considering i'm still coming back from an injury filled feb/mar. i'll take it.

- pace: 7:46 min/mi
- best pace: 5:43 min/mi
- speed: 7.7 mph
- max speed: 10.5 mph

 

splits were decent.. first 9 miles, i hit 5:40+ to 6:xx as my "best pace" for each split.. that was basically the intention... well the intention was to do that for every mile but, after 9, I started hitting 7:xx for best pace, obviously losing some steam.

need to stick to what i'm doing right now.. without doing anything stupid. Felt pretty damn good tonight; lungs, legs, minds, etc.. Quads were a bit tight at times during the run, from fatigue i guess.

hamstring/calf issue didn't pop up :F

AELS AELS AERS AERS.

on a side note.. I run by this guy who walks fast.. really fast. I mean he must be walking 5+ mph.. it's impressive. Looks pretty weird too. He's this young dude with this big bone structure, walks like he's angry almost, but he's actually nice. anyway, just looks very odd, yet powerful.




Food

10 PM

- big bowl of chicken tortilla soup
- 2 x veggie egg rolls
- pure sugarless green tea with lemon
- some mixed nuts
- chipotle blue corn chips with guac



Food

11 PM

- hot mint green tea
- biscotti



Food

3 AM

- big bowl of cheerios with honey and milk
- orange juice
- banana
- greek yogurt



feel pretty good!

fixed the instagram plugin, i think... also made it 75% of the original size. works?

Code: [Select]

instagram.com/p/BDQiQ1DAwRt/?taken-by=liamdb94
from my weekend trip. literally sat here for 2-3 hours completely alone, so zen.

*im always getting 'content unavailable' when i link instagram/youtube stuff on here...what am i doing wrong?

so jealous. ridiculous pic.

i had a dream today, where this UPS guy handed me a history of mathematics book.. I investigated him on google, to see why he gave me the book.. and found out he was very twisted. weird dream.

What happened in overtime?

it went to double OT, then North Iowa lost.. brutal!@#

here's the end of regulation + 2 ot's highlights:

<a href="http://www.youtube.com/watch?v=Go_4eGCDF6Q" target="_blank">http://www.youtube.com/watch?v=Go_4eGCDF6Q</a>

@adarqui ^^ wicked! i woudl still love to do a joint project with you sometime. Feel free to drop into my log and we can discuss ideas without littering up your log!

ya! going to need some time though, got lots of stuff to do/fix.

do you haz githubs?

pc






03/20/2016

Bio: Morning

sleep = 8 hours
wakeup = 2 PM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right tennis elbow barely
injuries = toenails wrekt
feel = good



Food

2 PM

- greek yogurt
- 2 x wheat bread with peanut butter
- beet juice + tart cherry juice
- pure sugarless green tea
- banana



Food

5 PM

- pure sugarless green tea
- greek yogurt



Session: Evening

7:30 PM

run:
- ~15 mi in ~2.5 hours
- don't have an exact time because I restarted my watch a few times, cramped up
- cramped (abdominal/stomach) up at mile 5.66 .. rested it for a bit, then ran through it for the rest of the mileage (was bad initially, but got better)
- the first 5.66 miles i did my jog & sprint.. definitely way better than last session
- used more midfoot during the sprints

some info for the first 5.66 mi:
- pace: 7:25 min/mi
- best pace: 5:37 min/mi
- speed:8.1 mph
- best speed: 10.7 mph
- first 3 miles sub-7 alternating jog and sprint

lots of run-sprints > 10 mph, which is much better than last session where I could barely hit 10 mph.. soo.. was able to produce some decent power without worrying about my leg much at all. felt good for the most part.

leg feels a little tight after the run, but nothing scary.



Food

10 PM

- 2 x pizza
- 6 chicken wings



Food

12 AM

- orange
- banana
- greek yogurt
- green tea
- orange juice



Food

4 AM

- greek yogurt
- banana



having fun with the jog and sprint. need to keep focusing on getting my power back, but still put out these long runs. I really want to PR my distance soon, ~18+ mi.

pc

on a good note.. been coding ALOT. I've definitely been out of my "burnout stage" the last 2 months or so. Feels good..

one of my projects has been re-designing this forum in my own code.. actually making lots of progress with that. I've been ingesting all of the data from this forum into the new forum. I've got pretty much everything ingested. I also have it so that I can ingest multiple times per day, to get the new threads/posts etc. The stuff that's going to take more time is the web-app ui components. My goal right now is to make it a bare minimal, completely usable version of the existing forum. Then, I can start building out more cool stuff, like tools to get us data/analytics on our workouts, calculators, templates, different types of editors (raw, markdown, bbcode, ..), different types of posts, different styles of logging workouts (so that they are easier to sift through, track, analyze) etc.

Once I get the bare minimum forum completed, i'll open it up for people to test it out.. and if everything seems good, we could switch over.

No timeline yet but, been working on this every day for a few weeks now.. and things are coming along.

Finally, i'm also coupling it with some other ideas I have.. I always wanted this site to have some "educational features" (fitness + education/science + blog stuff). So i've been working on that also.. it's basically a separate app but i've just merged them together.

so needless to say, happy about that.

pc!!

barrage of strong videos. nice work on those paused speed squats! the last 3 reps of each set looked good, can really see you continuing to drive through.