Adarq.org

rest!!! i'm getting good at resting.



03/13/2016

Bio: Morning

sleep = 6 hr
wakeup = 11:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right tennis elbow slightly, hip slightly (i should always put this..)
injuries = toenails wrekt, right big toe blister slightly
feel = good



Food

11:30 AM

- greek yogurt



Food

3 PM

- rose green tea
- 2 x chicken tacos with guac/onions/cactus
- chips and salsa
- double chocolate chip cookie



Food

8 PM

- some grilled chicken
- a bunch of chipotle blue corn chips
- some mixed nuts
- coconut greek yogurt
- 2 x veggie egg rolls with sour cream



Food

10 PM

- 2% milk
- double chocolate chip cookie




a few icing sessions today.. some extremely light stretching.

plan to run tmw.

just read this, very nice & quick blog from joe armstrong on fault tolerance, safety, and decomposing large problems into smaller ones:
- http://joearms.github.io/2016/03/13/Managing-two-million-webservers.html

pc!!

nice about thurman/porter.

i also agree about berto/ortiz.. ortiz has gone down considerably. Berto should be able to get him out of there.

What's the deal with the hamstring? Is it more toward the insertion or the muncle?

well there are 3 things going on, all on the left leg. i've never got any of this checked out by a doc btw. My best guess is that when my old hamstring tendon injury flared up, as I ran through it, that caused my left calf to become injured, which then caused my bicep femoris to injure. Basically a domino effect.

old hamstring tendon injury:
- sharp tear at the time of injury.. razor blade feeling for a few months (~2009). has never fully healed.
- something around the semitendinosus/semimembranosus insertion

new calf injury:
- no idea what's going on with this, seems to be in different spots.. all around the origin of the gastrocs
- tightens up, sharp muscle pain
- I feel like this was a bad muscle strain at the time

new bicep femoris injury:
- seems more muscular, right before the beginning of the insertion
- muscle has felt real painful but a dull hard pain
- also tendon ends up feeling very stiff
- first felt this after I walked 9 miles while my other two injuries were nagging. At mile 8 of that walk, I started feeling it in the exact spots that i'm currently feeling it.



the good news is, everything has been getting better, slowly.. I mean I couldn't run at all ~3 weeks ago. Left calf would tighten up incredible, shortly after running at even the slowest paces. Lately it seems like i'm just trying to fully recover it now, since i've run 9 and 11 miles. Though, i'm not applying as much power.. If I applied more power, I don't think i'd be able to run as far as I have recently. Bicep femoris & calf would tighten up. However, i'm gradually able to apply more power it seems.

I mean I should probably rest it completely. I'm trying to be smart about working through it though. I'll stop running at the first sign of real pain etc, not going to run through it. I'm also taking more days off soo..

If it's a muscle based thing/tightness would it be worth trying heat over ice?

I think there's several things going on. Old tendon tears, and new muscle tears + some tendonitis in my bicep femoris tendon.

I love ice for my knees, but I once iced a sore/right calf/peroneal and it made it significantly worse!

damn.

ice for me, with these issues, has definitely helped. I've always felt like someone who has a perhaps above normal inflammatory response. I def feel like my body produces alot of inflammation when small tweaks occur. These injuries are definitely bigger than small tweaks though. My main objective with ice is to potentially reduce inflammation in those areas, without NSAID's etc.

i've been using heat in the shower, on occasion.. direct application of the shower head on the back of my knee, and progressively making it hotter.. so i've been tackling it from a few angles.

pC!

http://www.adarq.org/performance-training-blog/old-how-performance-is-affected-by-lack-of-sleep/

hah ya.. but in terms of 'normal life', staying up so late becomes a problem. ie work, family, etc.

when i worked in comp security for a while, i worked lots of night shifts (10 PM-7 AM).. i liked it. ;f

maybe i should do that again.. dno

pc!

At the academy I didnt get any sleep for 4 days and I didn't really see a drop in performance at PT, around wednesday or so I was so loopy that, any form of exercising I felt like a robot just going through the motions not thinking about anything lol  Also, the first time I ever did 1000 wallballs for time was after a 12 hour overnight shift.

lul @ wallball insomnia.

4 days wtf? that had to suck. most i've gone is 2 full days. i hope to never pull an all-nighter ever again though.. i've done too many of them. they've taken their toll.

ya it's a weird feeling.. it kind of feels like time slows down.

one cool thing about staying up for a very long time is, sometimes you seem to remember it so well. I remember very vividly many days where I stayed up 24+ hours. For example, waaay back, I remember spinning around in my chair, going from coding to watching event horizon, over and over. lul. I remember lots of work ones too, from my previous job, that i'd rather forget.

pc!

i can't sleep before 4 AM anymore... i had that one night where I basically had to stay up until ~7 AM, and after that, all of the semi-normal sleep schedule I had been building just completely disappeared. sucks alot tbh.. but, i'm also getting in a ton of programming/reading/etc from ~11 PM - ~4 AM.. that's basically my "normal life". I can't just "out of nowhere" go to sleep at 11 .. I can easily stay up until 6 AM every night if I wanted too.

feh!!!!

I've been thinking that if I get healthy come Mar 27 for this half marathon, I won't even go to sleep before I run it. I'll just take some naps during the day, and stay up late and just go run it at 6 AM. TBH, it sounds enticing.. There's this weird relaxing haze you get in when you stay up late & then go do things in the morning. Maybe the insomniacs know what i'm talking about.



03/10/2016

Bio: Morning

sleep = 8 hr
wakeup = 12 PM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly
aches = hamstring slightly, right tennis elbow slightly
injuries = toenails wrekt
feel = good



Food

12 PM

- orange juice
- greek yogurt
- oatmeal with honey
- banana



Food

3 PM

- greek yogurt
- beet + tart cherry juice
- some blue corn tortilla chips
- a few brookside chocolates



Food

6 PM

- pure sugarless green tea



Session: Evening

run:
- moderate effort
- 9.03 mi in 1h:08m:41s
- pace: 7:36 min/mi
- speed: 7.9 mph
- max speed: 10.1 mph

splits:
- miles 1,2: 6:50, 6:59
- miles 3,4,5,6,7: 7:xx
- miles 8: 8:xx
- miles 9: 9:xx

best running since being injured, for sure. I hit 8.03 mi in 1 hour, which is good. I actually had to slow down considerably at mile 8 because my left calf started tightening up slowly. So I ran slow for another mile, it got tighter, and I stopped.

wanted 12+ miles but, just need to be careful.

the good news is that after I stopped running, the walk back home had minimal hamstring tightness/pain. This is promising.... after my last run a few days ago, it was VERY painful & tight.. so this is a good sign.

felt extremely good initially.. first few miles felt very bouncy etc. still holding back quite a bit in the power department, but, my stride frequency was pretty high..

if I can get to 9 miles in an hour before the month is over, while nursing an injury..... i'll feel pretty happy about it. I don't think i've ever clocked 9 miles in an hour, yet it seems attainable if I can just put a bit more power out with each stride.

also, i think the long walking is really helping.. it allows me to recover more before a big run, improve stride frequency "motor programming" (ie, increasing my stride frequency while walking for so long, seems to help with stride frequency while running), and I still get some positive adaptations in the fitness/body composition/strength department.



Food

8 PM

- big bowl of fiber one cereal with honey & 2% milk
- orange juice
- cara cara orange
- banana
- some brookside chocolates



Session: Recovery

1 AM

- light stretching
- 30 minutes icing my left hamstring, calf, etc



Food

3 PM

- greek yogurt



feel pretty decent right now.. calf feels slightly tight, which is annoying.. however, hamstring feels better than it has after a run.

tomorrow i'm going to walk in the day, hopefully.

holding off on calisthenics for a few more days maybe, to see if I can get my right elbow to "stop whining". It gets better every day that I don't do calisthenics (or tennis, which wrecked it).. but it seems to come back quickly as I get back into dips and such.

pc!

Will update later but, here's 2 PRs:

<a href="http://www.youtube.com/watch?v=X8myUJwoU_0" target="_blank">http://www.youtube.com/watch?v=X8myUJwoU_0</a>

Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.

side angle is nice too. makes them look even deeper than normal.

nice pr's!

03/08/2016

Bio: Morning

sleep = 8 hr
wakeup = 11 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = right tennis elbow slightly
injuries = toenails wrekt
feel = good



Food

11 AM

- greek yogurt



Food

3 PM

- chocolate cookie
- green tea



Food

7 PM

- big bowl of tortilla chicken soup
- some blue corn chips
- a few chocolates
- water w/ lemon
- 2 x southwest egg rolls with sour cream



Food

8 PM

- 3/4th pint of java chip ice cream



Food

10 PM

- 1 x whole milk
- 4 x banana
- some mint tea




resting today.. did some light stretching and icing. Going to walk + light calisthenics tomorrow.. then try to run long-dist again on thurs.

lots of coding today. got hung up on some potential bugs in optparse-generic.. almost finished what i wanted to tonight, but, got hung up on the cli code.. i'd rather not write any cli code if i can have this library auto generate all of my cli options/sub commands for me.. sounds great. I posted an issue soo.. if it is actually a bug, hoping it gets fixed tomorrow so I can just apply magic to this code and have a full cli based entirely on my data types.

pc!

Shawn porter going to do a stay busy fight with someone in his gym, it will be streamed on facebook followed by a live q&a session on 12/3/2016

https://www.facebook.com/premierboxingchampions

whoa wtf? this is sick!