Adarq.org

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

strong quad pic on the right:

PR thread worthy. half marathon (~13.1 mi) in 1:35:09.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg114790/#msg114790

It was a good fight overall, loved the brawl towards the end, but at the beginning I loved guerrero's pace and how he was controlling garcia, he would use the uppercut as garcia would duck a lot but then garcia holded and moved a lot which i didn't like, not because I don't like garcia, but because it's not entertaining, garcia didn't want to rumble guerrero until towards the end they engaged, but garcia kept through loopy power shots or power hooks which didn't feel timed, but guerrero put up a good fight, but he had that issue of missing alot of his punches when he jumps into it.

ya very good fight.. I had it 7-5 Garcia or 6-6 draw, really close.. definitely not 8-4. I thought Guerrero won the first 5 rounds. He was by far the aggressor/effective puncher in the early rounds. But then in round 6, everything changed. Guerrero slowed down and Garcia got a chance to relax and setup his shots.. Garcia hit him with some SERIOUS shit, surprised guerrero didn't go down at some point. So I thought Garcia won rounds 6-11. Finally, I give the last round went to Guerrero.. great 12th though, so much heart by Guerrero.

Garcia was doing his Mayweather imitation, he looked good doing it (in the second half of the fight).

Really nice fight though! Loved the miniature belt for his young daughter, hahah!@#@



Actually one of the coolest moments i've seen at the end of a sporting competition ^^

enjoyed the fight, khan is mandatory to face them but angel has other plans.

hope khan gets the fight, people always leaving him fightless.

shawn porter vs keith thurman on 12th march. I would like to see shawn porter against danny garcia.

i hope thurman wins, I love that dude!

01/23/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 1
feel = good

fast short sprints made my feet achy.. this is fine but I just have to be careful with it.



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt



Food

3 PM

- 1 x beet berry juice
- black beans and rice
- a few crackers



Session: Evening

6:20 PM - 8 PM
- cold and very windy

run:
- 13.22 mi in 1:35:25
- half marathon in 1:35:09 by 11 minutes
- pace: 7:13 min/mi
- speed: 8.3 mph
- strike: heel->toe
- shoes: nb 5000v2
- calories: 1616
- ipod: 2 episodes of at&t's ThreatCast
- strava: https://www.strava.com/activities/718897973

- splits:
- miles 1,2,3: 6:53, 6:40, 6:47
- miles 4: 7:02
- miles 5, 6: 6:57, 6:57
- miles 7: 8:07
-- this is when I was wrecked.. well some of mile 6 too, so mile 6 & 7 were impacted.. slowed a bit and eventually it worked itself out
- miles 8,9,10,11,12,13: 7:07, 7:18, 7:48, 7:08, 7:48, 7:28
- miles ~rest: ~6:19
 
- good run but also very annoying: wore my other non-friction socks which allowed some rocks to get in while running, had to stop for 3 cars who just wanted to run me over, stomach was wrecked at the end of mile 6 and during most of mile 7 (lost ~1.5 minutes on that i bet), lots of tree debris on the sidewalk, ran against alot of wind.. so that being said, definitely a good run, maybe even great. hehe!

so, very happy about that run.. i'm pretty sure I could have PR'd my 10k too if I hadn't had that stomach issue.. I'd love to get my half marathon under 1:30:00!

legs felt good throughout, so they have basically adapted to that distance.

legs achy afterwards, right knee slightly too.



Food

8:15 PM

- 1 x fairlife whole milk



Food

8:40 PM

- 5 scrambled eggs with shredded parmesan & spinach mixed in
- 1 x orange juice
- 1 x greek yogurt



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quads, and also upper body



Food

11:30 PM

- cottage cheese
- 1 x banana



I like these long runs. They've always been my "bread & butter" in terms of running. I wonder if running multiple (2-3) half marathon's per week would be the perfect medicine, or break me down. When I boxed, I ran multiple times per week at close to two hours, and didn't break down any. I'm nearly 10 years older now so that factors in. Also i'm focusing on pace more, so the intensity is higher overall. Might try running 2 or 3 half's next week. Also, why half? I'd like to creep it down into 1:2x:xx's and then 1:1x:xx's.. so that'd be just over an hour of running for 13.1 miles, that's dope.

1:19:00 would be sick: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A00

tomorrow = REST + BBQ BRISKET & MAC/CHEESE + NFL PLAYOFFS + STRETCHING. 

pc!

mind blowing. the reactions of the other dudes are great.

ya the reaction is great.. I probably would have gone nuts too  . that broad jump is INSANE.

article

http://www.telegraph.co.uk/sport/olympics/athletics/10309714/The-secrets-of-Mo-Farahs-success.html#