Adarq.org

rest!



02/14/2018

bw = 143
bw before bed last night = ?
soreness = glutes slightly
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:05 AM: food: oatmeal + pink salt, water
06:00 AM: workout: very light recovery walk: 3.x mi @ 15:XX - breaking in my last pair of New Balance RC5000v2's - once I do tho, only going to use these shoes for races
07:30 AM: food: 2 x eggs in sourdough rye, water
- I can't figure out how to make that look nice anymore.. tastes great but, looks horrible.. haha.
- so can't take a foodporn photo of it.. will keep trying.
08:30 AM: leg drain: 30 minutes
09:00 AM: medicine
12:00 AM: food: office life: some good coffee with 4 creams + 2 sugars
03:00 PM: food: kapow: veggie fried rice with egg & chicken, lots of water
07:30 PM: food: banana, lots of water
09:30 PM: food: oatmeal w/ pink salt, 2 peanut butter cups, a few plantain chips, water


breaking in my last pair of RC5000v2's :/ Going to use them only for racing.. but going to break them in tomorrow as well, at the track.

hmm.. Wade is looking really good tonight in that Heat uniform. Drives/dunks, great passing, looking fast etc.. maybe he's re-found some fire? I imagine he has.

interesting.

45 day plan:
IM cutting to <90kg then i will stop cutting and recomp at <90kg while tryna get a 180kg BS and my fitness level from 20kg (empty bar) to like 100kg for reps. Don't listen to the guys on this forum who could take months off and come back and rep 100kg easy peasy tell you about what it takes to get in shape.. they are in better shape without training than you ever have been in your entire life

lol what's that in reference to? ;d

get it.

"Don't decrease the goal, increase the effort" -- ?

great.

- interval workout
-- warm up run 2.00 km @ 4:53 pace
-- 500m x 7 @ [1:58, 1:56, 1:58, 1:58, 1:56, 1:58, 1:57], 1:00 walking rest
-- cool down run 1.76 km @ 5:40 pace (dead, calves especially right not into it, took a couple short walking breaks)
mental game. brain still bargaining with me to cut the number of intervals short but i did one more than last time. fuck you brain. total distance 8.09 km, total time 40:28.

- stretch

also this keeps me over 40 km for the last seven-day period.

brains are bitches.

So did 400 total today

Talked to adarq and agreed to sat thru Wednesday
600 to 200 going down 100 each day.

Glute Stamos cometh.

light track session + light long run day.

nose was runny af, but felt fine.



02/13/2018

bw = 144
bw before bed last night = ?
soreness = glutes moderate, adductors slightly
aches/injuries = top of right foot (bleh!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal + tons of honey + pink salt, water
05:58 AM: workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
08:30 PM: food: rxbar, GU, water
09:30 AM: food: protein + almond milk, banana, water
11:00 AM: food: 3 x big shredded wheat + honey, vanilla almond milk
03:00 PM: food: 4 x egg sandwich on 3 x sourdough toasted, blueberries, banana slices, honey, water
04:30 PM: workout: bw
05:30 PM: food: protein + vanilla almond milk, water
07:00 PM: food: basically an entire bag of prunes (lol! they are so good), sweet potato corn chips, rxbar, banana, water
- basically pigged out a bit!
TODO: leg drain


omg.








workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
- https://www.strava.com/activities/1405647173

felt good, not great. lack of sleep & jumping right into track work with no warmup (i started off slow tho) didn't help. Absolutely drenched within a few minutes.

top of right foot STILL bugging me from tying my shoe too tight a few weeks ago.. so annoying.

absolutely nothing tomorrow, no walking etc.. then going to do some speed thursday with another long run attached. Then two days rest and my first half marathon race. 8|

It's going to be "scorching+humid af" for Sunday's half/full, sooo.. better get used to it quick - which is what I basically am trying to do today & thursday HEH.





after: right calf a bit tender, top of right foot a little but better than before the 20 miles (lol) .. these long workouts make me feel GREAT.



runlikeagirl update: she got sick yesterday .. too sick to run. :/ annoying, because she's on fire right now and pretty much ready to drop a nasty half on Sunday.. so hopefully she recovers 100% by Thursday so we can get our last scheduled workout in. Everyone might be a little wrecked though, apparently it's going to be very hot & very humid, bad combo. I still think she could PR in those conditions though. Her last half was 1:24:XX in pretty cold (ideal) running temperatures, but she's in even way better shape now (it seems). So bad conditions or not, should be able to crush it.

 






workout: bw
- 04:30 PM

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 13
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 5 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 13
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 5 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8

nice!! strong!

cavs going from train-wreck to potentially steam-roller is just hilarious. I can't get over it. Seeing Lebron on the bench happy af, wildin' out as his new teammates go off... it's just hilarious to me for some reason. Everyone who hates the Cavs/Lebron was just so happy, after this trade -> maybe not so much.

dno just cracks me up.