Adarq.org

rest/recovery/heal up.

Felt incredible this morning .. good thing I committed to shutting it down last night. I'd have definitely done my track workout this morning, which would have just continued to kick these tweak cans down the road. Need to get rid of these nagging issues so I can get back to work. I have a really great idea of what I need to do now to get to the next level & stay there (before attempting to level up again months later).

03/29/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe slightly, right knee (ITBS) slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 07:00 AM

log:
07:15 AM: food: rxbar, water
08:00 AM: workout:
relaxed morning walk: 1 hour barefoot on grass (feels amazing, too scary to run tho) ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
09:30 AM: workout: bw
10:00 AM: food: 4 x egg sandwich on toasted cranberry/walnut sourdough, water
11:00 AM: ice: right knee, 30 minutes
11:30 AM: ice: bottom of right foot, 30 minutes
12:00 PM: ice: left ankle, 15 minutes
01:00 PM: water
03:30 PM: food: whole foods: tons of orange chicken, some cashew chicken, water
04:30 PM: food: 2 x white chocolate peanutbutter cups, some slices of fresh multigrain sourdough, water
06:15 PM: workout: relaxed evening walk: 88 minutes @ 4.8 mi {19:XX-17:XX pace} ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
07:45 PM: some light stretching in the backyard while throwing dog toys
08:15 PM: baseball bat rolling: it bands/lateral quads, calves, peroneals
08:45 PM: food: oatmeal + pink salt + blueberry honey, 10 prunes, 2 organic peanut butter cups, water
09:00 PM: ice: right knee, 30 minutes
09:30 PM: ice: bottom of right foot, 30 minutes

workout:
relaxed morning walk: 1 hour barefoot on grass (feels amazing, too scary to run tho) ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
- https://www.strava.com/activities/1477997817
- vo2max: 64
- i wonder if i can keep it at "64" until 04/04 .... if so, awesome. would be great if it went up taper/deload style.
- how hilarious would that be if it went up to like 70 and I destroyed that 10k (04/08) and mile race (04/10) lool.

man i love walking on grass. would love to run on it too but, during my walk i found a sharp chicken bone & a sharp piece of plastic. If I had landed on that while running, foot = wrecked.

?taken-by=andrewdarqui


workout: bw

S1: 3-5sec paused dead hang ng pullups: BW x 10 (strong)
S1: full dips: BW x 12 (strong)
S1: single leg standing raises: x 20
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 40
S1: toe extensions: x 20
S1: calf raises: BW x 20

felt strong!





workout: relaxed evening walk: 88 minutes @ 4.8 mi {19:XX-17:XX pace} ::: 1 WEEK OF NO RUNNING (until 04/04) - need to heal up some nagging issues -> tons of races coming up
- https://www.strava.com/activities/1478957829
- 06:15 PM
- vo2 max: 64

still surprised not to see it drop back down to 61 etc. i'm liking the vo2max measurement, even if it's not entirely accurate, if it's relatively accurate (to me), that'd be a nice measure to keep my eye on, especially since it's measuring it the same during relaxed walks: it's using pace & heart rate to somehow calc it.

1 x 1 @140kg Deadlifts

Wasn't planning to deadlift, but just to join this guy he got me to work up to 140kg
which is a lifetime PR.

congrats man!! unexpected PR's are the best hah.

means you're just legit stronger now, which is great.

Nico during the McDonalds All American HS game!!

?taken-by=nicodunks

Yeah heat can beat cavs i think possible too, cavs a bit better than before with changes but their just not a great team imo, their above avg i guess, but not "great"

i dont think heat would have a chance against toronto this year, their 2nd unit is better than several teams' starting unit.... i think tor could be the 2nd best team in the nba behind gsw.... come playoff time.... these guys go all out.... esp at home when it matters....

ya TOR is legit. I think MIA has a chance vs BOS, and can def beat CLE .. but ya TOR has too much playoff experience and they are a machine right now.

i'd love to see the Raptors come out of the East.

SHUTTING IT DOWN FOR A WEEK! (well almost a week .. until next wednesday)

These tweaks just aren't disappearing .. need them to vanish. Also, right knee ITBS came back today (felt it during my run, potentially after going fast on a downhill, but after a few slow miles it disappeared). Was just a tiny bit but, got annoyed with it and stretched off & on throughout the day .. no real problem but, then when I was walking the dogs, I straightened my knees really hard, and it really made it scream. Could barely walk home. Baseball bat rolled & iced it afterwards -> helped alot.

anyway.. back off mode initiated.




easy run day #2



03/28/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal + pink salt + honey, water
06:59 AM: workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
08:30 AM: food: rxbar, beet juice
09:15 AM: food: 4 x egg sandwich on cranberry walnut sourdough, 2 x banana, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar, water
03:00 PM: food: le macaron: gelato milk shake, milk chocolate almond bark, water
05:30 PM: food: whole foods: beet juice, rxbar
06:30 PM: stretching: lots of bottom of feet, quads, glutes, TFL
07:30 PM: baseball bat rolling: itb, peroneals, calves
08:30 PM: food: 3 x banana, water

?taken-by=andrewdarqui

workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
- https://www.strava.com/activities/1476249945
- vo2max: 64!
- hr low all day

went fast on a small downhill, a bit afterwards my right knee started bugging, slowed down alot, went away, got back to running. bugged me off and on during the day. made it worse during a dog walk when i extended my knees HARD. just caused it to freak out.







the icing I did really helped alot, but still painful.

going to ice a ton, and just do some light walking etc.

i'm now in backoff mode so, when I eventually get back to running: no pushing through tweaks.

this made me LMFAO.. it's on Bron's official IG too. lool.

so good.

would be insane if lolyola wins it all

yup. they look so damn good. doesn't seem impossible at this point.

i'm pulling for them