Adarq.org

I passed
9:11 mile
Gravel track
80 something degrees
I puked
. ..
...
Twice

Lol I passed by another runner at the end and 10ft from the finish line I puked in my mouth, crossed and spat it out on the side then just threw up again but it was mostly water.

The first 2 deals with running, stairs and the dummy I was around 1 min 5 seconds each which was a good pace, didn't wear me out.

The stairs was a joke, the guy wasn't even paying attention to me so I did 1 less or 1 more than I should have.

Then the run lol. Breathing heavy but my first lap was a 7min flat pace and I told myself that was too fast so I slowed it down a bit.

Considering the academy and what not I am thinking the program I made up with minimal rest is good or go crossfit.  Will decide tonight.

Ugh

I'm nervous and it's either making me feel a Lil sick or the fact that I took a massive dump that emptied me and that's causing it.

Going to the gym around 830 to stretch and warm up for an hour and head out to the test.

Weight: 270 lol wtf

I guess it could be worse, with the lack of volume because of my injuries and not being able to lift weights consistently....i guess i can see why.  Oh well, 1 day left.

From Tuesday on, I will be tweaking with a program that incorporates everything and by everything i just mean running, weights and bodyweight movements.

Normal week
running: 2-1-1-2-1-2-1(miles, each represents a day)
Weights: push/pull/squat/push/pull/squat
Bodyweight: Pool room stuff such as push ups, jump rope, wall ball, burpees etc. etc.

That is what I will have to do until I am pretty much forced to not workout during the academy.  If I take my county then 26 weeks will be torture for no weights but oh well.

Will start off small with the weights, maybe 2-3 sets of lighter weights higher reps.


I figured I'd clarify the weights portion, they wont be full blown workouts twice a week, it will pretty much be like for a normal shoulders and chest day.  I will cut those 2 days in half and put them together in 2 separate push days.  Each day will consist of some chest, triceps and shoulder movements.

Push day 1
BB Bench
DB Flyes
DB OH Press
DB Side raise
DB/bb triceps

Push day 2
BB Shoulders
DB Front raise/rotators
DB FLat press
Machine press
triceps cable

something like that.

Sleep last night sucked,  was about 80 so I had to wake up around 230 and turn the air conditioning on. 

I used to complain about how often it rained in the summer here but after this summer I won't be complaining anymore.

Hip and IT Band still sore

Bench: 225x3x8
Hammer press
Hammer row
Triceps

Walk 1.5 miles.
I timed the last mile walk at 14:55 and had a max pace of 10:30.

Just going to relax and stretch and recover for Monday.

After Monday I think Adarq wanted to know if there's a correlation between sprinting or jogging and fast pace walking.  I kind of want to get my 100m, 200m, 400m and mile times and start a speed walking program.  I might do it for a month and then see if I've improved or gotten shittier.  I'd like to see if I can get my speed walk down as fast as my average mile jog time.

Nah they told me my mile time as I passed by.  I think I worded that weirdly haha

Idk it's whatever, I still did better than the majority of the people.

My right hip was fucked up last night afterwards and feels fucked up now.

Wow I'm just tired and sore lol been sleeping all morning and my IT band on my left leg is sore/strained.  Ill just look up what to do and take some ibuprofen.

Run: 1.7 miles
Mile 1 pace: 9:08 or something
Mile 2 pace would have been 9:38

At 1.7 my quad tightened up so I stopped.  I was sweating and breathing heavily but not too bad I was still comfortable.  As long as the stairs don't kill me too much I'll try for a 7:50 mile next Monday.  Tomorrow I'll try for a 12:30 1.5 mile.

The pace today was for a 2 mile run until I had to stop so I had a lot more in the tank and I was still around a 13:xx 1.5 mile pace.

Also, I noticed if I run kind of hunkered down, body straight up so it feels like my legs are moving like the tracks on a tank.  No bouncing just forward movement I feel more comfortable and faster and it's easier to keep a normal breathing pattern.

My grammar might be shit cuz I'm trying to take a dump and I hate typing on my phone.

I am going to hook myself up to my compex and hopefully get the knot out of my quad.