Adarq.org

easy day! fatigued.

I think I got bit by some horseflies or something on the back of my head. I got attacked today at the park & my head has been stinging all day. Didn't put 2 & 2 together until later on lol.

Got my Kenya windbreaker hoodie ... it's pro af!!!!!!!!!!!!!!!!!!!!!!

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04/11/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, adductors moderately (left more so), calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's (hills)

log:
07:00 AM: food: rxbar, water
07:22 AM: workout:
relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
08:45 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: whole foods: egg sandwich, beet juice, water
11:30 AM: water
02:30 PM: food: kapow: veggie/egg fried rice with chicken + avocado, 3 x water w/ lemon
03:00 PM: food: sloans: 2 x ice cream scoop, peanut butter cookie
06:45 PM: workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
09:30 PM: water

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workout: relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
- https://www.strava.com/activities/1502176256
- vo2 max: 61 (EEK!!!)



workout: bw
- ok

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 12
S1: single leg standing abductions: x 30
S1: leaned over single leg hip extension: x 50



workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
- https://www.strava.com/activities/1503288004
- vo2 max: 63 (ok nice..)

spikesmag has some nice photos

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race day! legs feel weird as expected. lots of "fake pain/tightness". hate this kind of shit. hamstrings/adductors sore. calves tight. eh.

nutshell: 2OA in the mile race, 5:06 watch, lost by ~0.3s to my fast af friend.

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04/10/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings moderately, adductors moderately (left more so), calves slightly
aches/injuries = none! good news!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 51
HR high: 170's?

log:
07:30 AM: food: 3 x banana, beet juice, water

just pasting this in, too tired to re-write it:

My plan of attack for freshening up my legs before tonight’s mile race:

(09:30 AM) Contrast shower: scolding hot (10+ minutes), to cold (5+ minutes)
HR hit 158 at the very end of the scolding hot portion - which seemed accurate considering I felt like I could pass out
HR dropped down to high 130’s for the cold portion
HR dropped down to ~63, 45 minutes after
(10:00 AM) 40 minute Leg drain in compressions (while reading a book lol): immediately following contrast shower
Feet incredibly numb towards the end - when it starts feeling “unsafe”, it usually means it’s going to work good.
15 minutes after, legs feel really good
(NOPE) Another hot shower eventually?

(NOPE) A nap would be incredibly beneficial … but not sure i’ll take one: have work I need to do.

Race day nutrition:

(08:00 AM) breakfast: 4 eggs (with pink salt/black pepper), 3 bananas, beet juice, water
(12:00 PM) lunch: chicken wings, small amount of bread, water
(04:00 PM) pre-race snack: oatmeal + pink salt + honey, black tea
(05:00 PM) pre-race caffeine: GU w/ 40mg caffeine, water


workout: Ben & Jerry's Mile Race (no watch): 2OA @ 5:06 (watch) / 5:15.31 (official, lost by 0.03s? lol) -> Got sniped at ~0.9 mi by my dude Junior Rosa! ::: only thing i'm upset about is just not kicking properly, otherwise happy about it given the context
- https://www.strava.com/activities/1501375109
- http://www.splitsecondtiming.com/results/2018/icecreammile.php
- scorching hot
- feel like shit mile (legs dead/sore, cns kinda janky): 5:06  eheheh.

they changed the course last minute to include a u-turn, because of the weather. So I think that's why it ended up a little long. It was certified prior, but weather was wrecked today (rain/lightning all day etc). Was fine for the race, but they made the decision to change the course. We lost some considerable time/momentum with the turnaround, would have been awesome if they didn't change the course. Was feeling pretty good.

Really not sure why I couldn't kick properly. It wasn't because of fatigue. Sometimes you just "feel beat" and can't dig deep it's odd. At the end of the race I was fine, not hunched over/gas left in the tank. It's something i've done before in races and it really bothers me. All I have to do is punch the gas and the kick will come but for some reason i'm just coasting out the "defeat". Mental shit.

Also massive props to Junior Rosa. He got there at the very last minute, and couldn't even pin his bib - had to hold it during the race. No warmup either. I thought I had him around 0.8, he pushed and I accelerated and he let up, but then he tried again and got me

Really glad he showed up. No other fast folks showed up. I was getting bummed out until I saw Junior running up to the start with literally less than a minute until the race. Then I got amp'd.

Also, no watch. Never once looked at it. Interesting because I ran pretty steady/solid, other than the slow down approaching the turn around. So that's pretty cool.







garmin connect has been broken lately



my usual deep dig into the data, doesn't work anymore. annoying. need to contact them.



flexibility: very brief holds (~1s), high "rep" alternating (left/right limb) stretches
- hamstrings mostly, adductors/forearms/triceps/quads/calves less so

going to make this my nightly routine .. just going to keep hammering it until "experiencing a position" doesn't wreck me. also going to try and not overdo it, brief/comfortable holds, no forcing, etc.. need to put my limbs in these roms tho, rep after rep, until it's not a problem.

Women's 10k Final

Dem Africans 

pretty close top 6 for such a fast 10k. looks like an awesome race.

Anthony's gave me another shout. Think they realized they have a niche in the workout/race world because of me. lulz.

my photo from the other day, that they reposted:

recovery.

feel a bit beat up. not sure if i'll be 100% tmw eek! hope so tho.

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04/09/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly, calves barely
aches/injuries = right adductor slightly, after run: adductors slightly, hamstrings moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = beat up
hours sleep: 8

wakeup = 06:20 AM
data collected throughout the day when I have my watch on:
HR low: 44
HR high: 140's?

log:
06:30 AM: food: oatmeal + a bit of honey, water
06:50 AM: workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
08:30 AM: post workout weight: 140.x (summer is coming, drenched!)
09:00 AM: food: 4 x egg sandwich on toasted sourdough rye (with black pepper/pink salt), beet juice, black tea
11:00 AM: food: work life: coffee + 4 creams + 3 sugar, water
03:00 PM: food: kapow: wagyu burger, fries, 3 x waster
07:15 PM: food: tart cherry juice, rxbar
08:00 PM: stretch: nooo!! glutes, hamstrings, bleh
08:30 PM: food: prunes, 4 x banana, 2 x organic peanut butter cups, water
08:30 PM: icing: 30 minutes: left adductor LMaO

workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
- https://www.strava.com/activities/1498473158
- vo2 max: 63 (definitely felt more dead)

140 after run. it's getting hot.

holy shit!@$_)@($)@!($!@

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