Adarq.org

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>

well this sucks..

wanted to PR my 5k tonight.. so, everything starts out great, really breathing hard but also running fast.

around mile 2, I start feeling a cramp. boom hunched over dead @ 2.5 mi .. look at my watch, 15min.

first mile was 5:55 min/mi  , second was 6:24, third was 6:25 (couldn't push the second half mile) .. PR'd 5k (19:18) but, after that 2.5 I stopped/paused watch 3 times while I stopped, trying to get the cramp to subside.. so doesn't really count.

bleh!

adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

nice :F

I have to shave 30 minutes off of my hard-training run pace in order to qualify, sounds hard. That means i'd have to bring my 7:15 min/mi pace for 13 miles down to 4:57 min/mi. 

http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A05%3A00

I could go transgender and try to qualify for the women's with sub 1:15.



My big goal for half-marathon distance is sub 1:20:00 .. 1:19:59.

I'm definitely excited to see where I am ~6 months from now.. my weekly mileage is finally going up to something reasonable.. getting close to ~70 mi/wk.

January basically looks like this:
- wk1: 36 mi
- wk2: 48 mi
- wk3: 54 mi
- wk4: 65 mi

^^ also not measured, progressively getting my guts back. Each week i've had more guts than the previous, good sign.



I definitely need to keep the mileage up near 70. Also need to make sure I push myself somewhat on all of those runs, even if it's a short sprint mixed in. My power sucks right now.

pc man!

kovalev has a very effective jab he is able to get through his guard just good and they are powerful as well, jean tried to time it and sometimes he was in countering good but kovalev changed his gameplan and avoided the counter's and just too much damage for pascal to take.

ya, kovalev even knocked him down with a jab.

i don't know why they did rematch

because pascal won that BAD DECISION over Yunieski Gonzalez. It was a robbery. If Gonzalez had won that fight, he would have been the one fighting Kovalev. He needs a shot at Kovalev regardless, he's a decent LHW. I remember someone on his team put their life savings on the line for that fight (for Gonzalez) vs Pascal... so when the robbery happened, Gonzalez was so shocked and crying (I think). There was so much more on the line for him than just the win or loss. A few people who had been backing him put their life savings behind him.

http://www.serpentine.org.uk/pages/advice_frank15.html

some long run articles:

http://running.competitor.com/2015/09/training/workout-week-5-4-3-2-1-long-run_113444

http://running.competitor.com/2015/09/training/workout-of-the-week-squires-long-run_12784

http://www.active.com/running/articles/7-mistakes-to-avoid-on-your-long-runs

http://www.runnersworld.com/race-training/making-your-long-runs-count