Adarq.org

HARD SPEED MOTHERFU*KING DAY.

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09/25/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = right soleus achy in the morning (got better after first run), quads slightly (better in the evening)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = tired
hours sleep: 7
wakeup = 06:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:35 AM: food: orange juice, rxbar, water
06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
07:45 AM: food: beet juice, water
08:00 AM: stretch: quads
08:30 AM: food: rxbar, 4 x banana, 2 x toast w/ irish butter, water
10:00 AM: food: dunkin donuts: small frozen hazelnut coffee w/ whipped cream, water
12:00 PM - 06:30 PM: lots of water
05:30 PM: food: protein bar, water
07:00 PM: food: 2 slices of bread, water
08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
09:30 PM: food: bunch of monteray jack cheese cubes, stacy's pita chips, beet juice, coconut heart chunks, lots of water
10:30 PM: food: 2 x orange juice, water

06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
- https://www.strava.com/activities/1864522563
- {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}

wanted to hit up the track tonight and go for a hard 1km .. but, think i'm going to change that to another grass session. quads feel too tight, right soleus is achy (what else is new), and i just feel a bit dead. I imagine tonight i'll feel way better tho.

grass lyfe.

happy with the session. was thinking of doing more ~340's but i'm basically just waking myself up for this evening.






08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
- https://www.strava.com/activities/1865992903
- {~550m @ 1:29.7/4:23mm, solid}
- HAMMER DROPPED.
- ^^ movin!!

i run faster w/ a full moon.

first ~550m was solid, had no idea it was *that* fast. very happy about that.

~450m more @ that pace and i'll have a 4:2X min/mi paced 1km... need to make that happen.

?taken-by=luiginet7

Quote from: vag on September 25, 2018, 05:19:17 am

Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.

humidity, from the perspective of exercise, is the great satan.

agreed.

fu*k it's brutal.

also, i was talking to this "old guy" (67 y/o, 25:XX 5k) after my last race and we were talking about the humidity. he says he loves it because it makes his joints feel better. LOL. maybe we'll enjoy it 30+ years from now........

great game last night between the steelers and buccs

<a href="http://www.youtube.com/watch?v=U046WMQ9Ie8" target="_blank">http://www.youtube.com/watch?v=U046WMQ9Ie8</a>

they are putting english subtitles on the videos now.. decent series!

<a href="http://www.youtube.com/watch?v=V3XSPRb9pGg" target="_blank">http://www.youtube.com/watch?v=V3XSPRb9pGg</a>

Zane finally made his come back. 6th place in a 10 miler, some serious competition (especially Cheptegei).

46:XX @ Dam to Dam Loop (20k?)

says his last 10k was 27:50 lol. nuts.

?taken-by=zane.robertson59

light / rest day.

watched lots of football Dolphins son. 3-0.

?taken-by=andrewdarqui

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09/23/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads moderate (nice!)
aches/injuries = right ankle weird (weakness sensation out of nowhere several times per day, probably nothing major though), left medial insertion after stretches ankles a little in the evening
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8
wakeup = 07:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: orange juice, water
10:00 AM: workout: very light recovery (grass, feel great after last night's speed): 51min
10:50 AM: workout: bw
11:30 AM: food: beet juice, 2 x banana, orange juice, water
01:00 PM: food: char hut: 1/2 lb. burger, sweet potato fries, tons of pickles, water
06:00 PM: food: kilwins: marshmellow smore milkshake OMFG
08:00 PM: food: 2 pieces of bread toasted w/ irish butter, 3 x banana, orange juice, tons of coconut meat!, water
10:00 PM: food: orange juice, lots of water

?taken-by=andrewdarqui

10:00 AM: workout: very light recovery (grass, feel great after last night's speed): 51min
- https://www.strava.com/activities/1860862508
- felt that weakness sensation in my ankle mid-run
- think it's just taxed hard from last night

10:50 AM: workout: bw
- strong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10 (haven't hit 10 in a while)



if ankle is weird tomorrow, another rest day. otherwise, speed/priming in the AM, hard in the PM.