Adarq.org

interesting: http://www.runnersworld.com/high-school/why-are-these-teens-so-fast

nice:
http://www.runnersworld.com/commentary/the-value-of-moderate-training-days

http://www.runnersworld.com/rt-training/six-ways-to-change-your-running-for-the-better-in-2016

rained all day.

01/27/2016

Bio: Morning

sleep = 8 hr
wakeup = 8:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey



Session: Afternoon

11:30 AM - 12:30 PM
- raining

calisthenics:
- lots of progress on split variations, split dips/semi-planche x 7
- lots of hamstring and adductor stretching



Food

12:45 PM

- 1 x fair life 2% chocolate milk



Food

2 PM

- 5 egg omelette with shredded parmesan and mushrooms/green peppers
- english muffin with butter
- 1 x grape fruit juice
- 1 x greek yogurt



Weird

5 PM

- after dog walk, felt like i have a picker in the side of my foot.. but i don’t see anything. it’s been bothering me off and on all night, even during my run.



Session: Evening

7 PM
- raining, wet, slight flooding/puddles

run:
- 12.02 mi in 1h:39m:00s
- pace: 8:14 min/mi
- speed: 7.3 mph

ran nice and easy until the last 2 miles.. goal was to just run relaxed, soft, and go ~15 mi not ~12.

splits:
- miles 1,2: 7:28, 7:46
- miles 3,4,5,6,7,8,9,10: 8:20, 8:13, 8:38, 8:41, 8:56, 8:52, 8:54, 8:24
- miles 11,12: 7:50, 7:09
- miles ~rest: 4:54 (0.02 mi, lool)

thought I was running better than high 8's on some of those. last mile being the best is good. I had a few more miles I could have pushed if I kept running, lunges felt great.

I need such a light/easy long run to be the same effort but everything under 8min/mi.



Food

9 PM

- 1 x fairlife whole milk



Food

9:30 PM

- 1 x fairlife whole milk
- 3 x egg rolls
- 1 x greek yogurt
- a bunch of almonds



Food

12 AM

- 1 x greek yogurt
- 1 x banana



legs/feet tired.

ps: i love running in the rain (light or drizzle, not pouring).

pc

PR'n all over the place

thanks! it's been a while.. happy I could join the PR-squad for a short bit.

hoping to have a few more this week.. tonight really sucked, but I think some other stuff factored in.

Are you going to get vids up of the ring work?

ya eventually.. i'm just doing noob stuff right now. i'd like to eventually video tape some calisthenics/ring stuff. that stuff will make for cool vids. as for running, don't think I could make cool videos if I get some nasty distance speed hah. none of this comes close to dunk videos IMHO

maybe i'll try to take some vids in April or so.

I've been working on rings too....onion rings(que drum solo that happens when theres a joke)

eek tehe

fwiw, i don't like the big onion rings, i like the short small stringy onion ring fries. ;f

pc man!

cool story:

http://metro.co.uk/2016/01/25/after-her-owner-let-her-out-to-pee-this-dog-accidentally-ran-a-half-marathon-and-came-7th-5642470/





i just don't get how they didn't stop the dog and look for the owner.

i think i'm getting closer to having my tcpdump pull request (PR) merged in!! adds RESP (redis serialization protocol) support to tcpdump. I actually wrote this ~3 years ago, but it's taken a while (hehe) for us to communicate about the PR. It also allows people to use tcpdump instead of redis-cli monitor, to monitor their redis servers. redis-cli monitor can degrade redis performance by ~30%.

i'll actually be quite happy if I get this PR merged.. i've used libpcap & tcpdump since ~1997-1998 or so. it's a pretty historic tool for packet capture ;f

hmm.. this would be a literal PR: 

jajaja.

pc!

Want to spread the word about my older bro. He's coming up in the EDM world very slowly. Artist name is Alastor:


<a href="http://www.youtube.com/watch?v=r_xi9HH1EjY" target="_blank">http://www.youtube.com/watch?v=r_xi9HH1EjY</a>

<a href="http://www.youtube.com/watch?v=46OuXtwXPS8" target="_blank">http://www.youtube.com/watch?v=46OuXtwXPS8</a>

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


He makes more cheesy stuff with Gareth, and more trancey and deeper stuff with Jerome. Armin van Buuren and Above & Beyond play his tracks on their radio shows sometimes.

damn really nice. second track is REALLY HYPE; had to put my headphones on for that one & really turn it up.

should put that in the music subforum too.

pc

01/25/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 157 lb.
- extra water retention after rest day
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Food

10 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Afternoon

11:50 AM - 12:50 PM

rings:
- progress
- really strong dips & pushups
- really strong skin the cat & L-sit
- did some new stuff, mostly hanging upside down completely straight (the opposite of a dip position), and pulled myself up (going from hands at thigh level to hands at hip level).. very tough
- also: lots of hamstring/quad stretching, made my hip flexors a bit tender while running tonight



Food

1:10 PM

- 1 x fairlife 2% chocolate milk



Food

3 PM

- 1 x berry beet juice
- 1 x greek yogurt
- 1 x gatorade



Session: Evening

6 PM - 7:07 PM

run:
- 9.16 mi in 1:05:33
- pace: 7:09 min/mi
- speed: 8.4 mph
- calories: 1,111
- ipod: crypto-gram podcast!!!!
- shoes: nb 5000v2
- strava: https://www.strava.com/activities/718897948/overview

pr's:
- 5k: 19:42  .. pr'd my competition 5k of ~20:06 or 20:09 (i forget), so ~20s.. however, didn't warmup (like usual) & kept running for 6 miles more.. so I like it.
- 12-minute test: 1.95 mi  .. previous PR was 1.87 mi
- 1km: 3m41s 
- 3km: 11m27s 
- 3mi: 18m54s 

I wanted to PR 5k soo.. that's what I pushed for. I'd like to PR 10k, miles in an hour, and half marathon this week also.. I imagine that would all be in one run.

splits:
- miles 1,2,3: 6:31, 6:05  (9.73 mph), 6:38
- first 3 miles over 9mph which is good, just need to hold that for every other mile)
- oh forgot to mention, on mile 2 I beat a guy on a bike.. he was on the other sidewalk and I just said fuck it let me beat him.. wish I always had a rabbit to chase.. i'll need to figure out how to create one mentally.
- miles 4,5: 7:21, 7:46
- miles 6: 6:54
- miles 7: 7:54
- miles 8: 8:03 EEK
- miles 9: 7:23
- miles ~rest: ~6:00 (finishing strong)

no idea what happened to mile 8, nasty!

Wanted to run one more lap (which is ~3 mi) but had to cut it short.



Food

7:30 PM

- 1 x fairlife whole milk



Food

8 PM

- pasta with grilled chicken, mushrooms, brussels sprouts, asparagus  .. SO GOOD
- boars head brie & crackers
- 1 x greek yogurt



Food

10:30 PM

- 1 x gatorade



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quad, glute, upper
- need to focus on glutes and hamstring more frequently



Food

- 1 x banana



still in search of that 9+ mph for all of my splits & a sub 6 min split.. good stuff though tonight. depending on how I feel, I may or may not try to PR 10k tomorrow.

gn!!

Lopez Lomong