Adarq.org

02/09/2016

Bio: Morning

sleep = 7
wakeup = 6 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = TONS: quads, glutes, hamstrings, shins
- from most to least
- can barely get up out of a chair/the couch.. had trouble putting shorts on. lmao. so wrecked.
aches = none
injuries = toenails wrekt
bananas = 2
feel = good but sore



Food

6:10 AM

- 1 x greek yogurt



Session: Morning

6:45 AM

run:
- 12.00 mi in 1:35:52
- relaxed long run
- pace: 7:59 min/mi
- speed: 7.5 mph

splits:
- miles 1,2,3: 7:28, 7:38, 7:52
- miles 4,5,6,7,8,9: 8+
- miles 10,11: 7:49, 7:52
- miles 12: 8+

pretty consistent pacing. tbh, thought I was under 8 every mile, even running relaxed/wrecked etc. Highest was 8:22, but most were low 8's.. so I guess I wasn't that far off.

legs were so wrecked for the first 1/2 mile or so, glutes especially. was brutal. then I just kind of zoned out.

left foot (extensor tendonitis) didn't bug me.. shoes were very loose.



Food

8:45 AM

- 1 x 2% chocolate milk
- 1 x banana



Food

1 PM

- big bowl of rice and red kidney beans, with jalapeno & grilled chicken
- some roasted almonds
- some red chilli cape-cod chips



Nap

3 PM - 5 PM
- passed out



Food

8 PM

- big bowl of fiber one cereal with honey, in whole milk
- english muffin with butter
- beet + tart cherry juice





very happy that I got up at 6 AM today (and slept so early last night).

crazy sore. left foot felt good all day. this is good news considering it hurt like crazy after my 5k on sunday. this extra rest is going to work it out.

tomorrow i'll probably only be able to do upper-calisthenics. hoping to recovery fully by Thursday... I might try and PR my total distance in one run (15+ miles, maybe 18-20 HEH!!!!). dno yet. now that i'm taking days off between my long runs, I can recover more mentally/physically and push myself harder per session.

pc!

02/08/2016

Bio: Morning

sleep = 7
wakeup = 7 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 2
feel = good



Food

7:30 AM

- 1 x greek yogurt



Session: Morning

9 AM

bodyweight walking lunges:
- 6 x length of soccer field (~104 lunges per)
-- So.. 6 x ~104
-- pretty tough but.. was good.
-- legs super-swole after & all day.
- ~9:16 AM - ~9:45 AM (need to get an exact time next time, messed up)

upper body calisthenics:
- really strong.. taking last week off made me feel great
- very strong split-leg dips (BW x 9)
- very strong & fast (explosive) full range, close grip chinups: BW x 10
- bunch of other stuff, but only ~30 minutes, not an hour like usual

glute bridges:
- 1 x 20
- wanted to finish off with 5 x 50 but.. glutes were shaking so bad, so cut it.

calf raises:
- 1 x 25
- same as above (except 5 x 25)
- dead, done



Food

11 AM

- 1 x chocolate milk



Food

12 PM

- big bowl of red kidney beans and white rice, with jalapeno/serrano pepper
- a bunch of cape cod sweet red pepper chips, really good.. maybe 2 servings (~30+ chips)
- some almonds
- 1 x greek yogurt
- small bit of ice cream



Food

6 PM

- 5 eggs mixed with green pepper/mushroom
- big bowl of cheerios with honey & whole milk
- 1 x orange juice




legs are pretty dead.. hoping they aren't insanely sore tomorrow. I imagine they might be... :F I plan to run early in the morning so.. would be nice if they recovered quite a bit.

so i'm adding very high volume lunges into the mix.. also plan to add high volume glute bridges/calf raises. Also hill sprints at some point. And speed work on sat/sun.

So I might actually do this:
- M/W/F: lower + upper calisthenics/bodyweight
-- M/F are optional upper and/or lower.. ie, might want to just do upper on Fri before speed work Sat etc.
- Tu/Th: Long runs
- Sat/Sun: Running on a track and or hill sprints, more speed work oriented

pc!

happy 400th page!




































 

  nice use of whitespace

thanks! 400 pages x 15 posts = 6000 posts. tehe.

- squat 315 x 1,1,1,1,1,1,1,1,1,1

 

<a href="http://www.youtube.com/watch?v=zn6k3gXCszE" target="_blank">http://www.youtube.com/watch?v=zn6k3gXCszE</a>

http://www.runnersworld.com/rt-web-exclusive/kenenisa-bekeles-wake-up-call

<a href="http://www.youtube.com/watch?v=yS_ewc76LJ8" target="_blank">http://www.youtube.com/watch?v=yS_ewc76LJ8</a>