Adarq.org

from yesterday.

02/02/2016

Bio: Morning

sleep = 7 hr
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = right calf
aches = right calf, right knee slightly, right hip slightly, left thumb
injuries = toenails wrekt
bananas = 1
feel = good



Session: Morning

9 AM - 10:15 PM

tennis:
- just hitting
- hit REALLY good.. somehow form was bionic, crushing balls when I wanted
- kept most everything in



Food

2 PM ET

- 1 x 6 oz tart cherry mixed with 6 oz beet juice
- 5 scrambled eggs
- whole wheat toast with butter
- 1 x greek yogurt
- 3 scoops java chip ice cream
- some brookside chocolates



Session: Evening

7:15 PM

run:
- 9.20 mi in 1h:19m:56s
- pace: 8:42 min/mi
- speed: 6.9 mph
- calories: 1136

- cramped up on mile 5.1
- might be due to stomach shrinking

tried to figure out how to make my cramp disappear, while running.. to no avail. was brutal.

felt really good other than the cramp. calf didn't bug me, though I kept it light/soft running.



Food

9 PM

- 2 glasses of tart cherry juice mixed with raspberry la croix (FUCKING AMAZING)
- big bowl of fiber one in fair life whole milk (~2 glasses?), with banana
- whole wheat toast with butter
- 1 x grape fruit juice
- 3 scoops pistachio ice cream



Session: Stretching

10 PM - 12:30 AM
- literally 2.5 hours of stretching and self massage
- the right side of my body is so fucked (and has been fucked for a long time)
- found some extremely painful trigger points on my hip

- lots of hip, quad, adductor, upper body, hamstring, back stretching etc



need to drink more water.. i’m drinking a normal amount, but need to drink more.

the right side of my body is fucked.. i mean it's been fucked for a very long time, but i need to figure out how to fix it. everything from right shoulder, erectors, hip, quad/itb, knee, hamstring, peroneals, ankle/foot is MUCH more tender (and tighter usually) than the left side. going to keep stretching/mobilizing/massaging and see if there's any improvement. right hip has a very painful area when I dig in, basically paralyzes my leg. heh.

pc

<a href="http://www.youtube.com/watch?v=MQs4SqirpzY" target="_blank">http://www.youtube.com/watch?v=MQs4SqirpzY</a>

full marathon vid

<a href="http://www.youtube.com/watch?v=gFNfvY775Qo" target="_blank">http://www.youtube.com/watch?v=gFNfvY775Qo</a>

<a href="http://www.youtube.com/watch?v=Vh2dwJ80Edo" target="_blank">http://www.youtube.com/watch?v=Vh2dwJ80Edo</a>

wtf? khan going to get murdered... he's a slick boxer but his chin is suspect. canelo will test his chin hard.. props to khan for making that fight, balls.

after that... canelo/golovkin plz.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115137/#msg115137

5:55 min/mi split on my first mile  . First sub-6 minute mile since tracking runs with my watch.

now I need to make that easier.... so I can do it on every mile split. eek!

 

02/01/2016

Bio: Morning

sleep = 6 hr
- VERY BAD, tried to go to sleep at 12 AM, finally fell asleep at ~4 AM. horrible.
wakeup = 10 AM
bw = 158 lb.
- water retention.. was 156 at 6 PM, even after eating/drinking etc.. heh
morning resting heart rate = didn't measure
soreness = right calf (odd, bothered me running tonight too)
aches = right knee slightly, left thumb
injuries = toenails wrekt
bananas = 1
feel = good



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter



Food

3 PM

- 1/2 glass beet juice, 1/2 glass tart cherry juice
-- the cherry juice makes it taste decent
- 1 x greek yogurt

that beet/cherry juice concoction was pretty potent.. felt like it amp'd me up a bit. it was strong, hard to drink.



Food

6 PM

- 1 x gatorade
- 1 x glass of cheerios (dry)



Session: Evening

7 PM

run:
- 8.82 mi in 1:14:53
- pace: 8:29 min/mi
- speed: 7.1 mph
- calories: 1084

splits:
- miles 1: 5:55 
- miles 2,3: 6:23, 6:19
-- breathing really hard the first 3 miles
-- cramped up @ 2.5
- miles 4: 9:00
- miles 5,6: 10:16, 10:06
- miles 7,8: 9:20, 9:17
- miles ~10: ~10:07

man horrible.. started off really damn good (mile 1 was a PR), but cramped up at ~2.5 miles, had to stop and try to work the cramp out. :/ Was on pace for a low 19 or sub 19 5k... After a few more times stopping, I finally was able to run non stop.. I ran with a cramp the whole time though, hence the HORRIBLE mile splits.

I was supposed to run one more lap (~3 miles) but my right calf had some "sharp twinges".. so I headed home. Hope this was a fluke because I was favoring something.

5k was 19:18 I think.. 10k was 50+ .. ajajaja. massive slow down.



Food

8:30 PM

- big bowl of honey nut cheerios with fairlife whole milk & honey, banana mixed in
- 1 x orange juice
- ~1/2 pint java chip & pistachio ice cream



Food

11 PM

- mixed my la croix with tart cherry juice
-- was damn good!!



Session: Stretching

11 PM - 12 AM

- lots of adductor, hamstring, quad, hip, calves, and glute
- some upper
- really stretched "hips" very good
- split stretch was solid




I didn't do any calisthenics today because:
1) wanted to program more
2) wanted to rest my thumb which was bugging me yesterday/today

really loving this show..

http://www.imdb.com/title/tt4270492/

Superb acting from the whole cast. The story is taking all kinds of interesting turns, great writing. Damian Lewis & Paul Giamatti are especially tearing it up.

;f

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