Adarq.org

31-01-18

Morning BW: N/A

Workout

Run w/ GF -- 2.93mi in 34:06 [11:38 pace]

Notes

Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more. 

that's awesome.

if she gets consistent with it, eventually bring her to the track. track workouts with your gf will be athletically-romantic af.

https://medium.com/lane-9-project/in-lane-9-with-professional-runner-allie-kieffer-d80007d04f5b

that beer weighing story is awful.

You’ve been open about your struggles with weight and the insecurities that come with lining up against women who are often much smaller than yourself. How has this shaped you as a person and a runner? For a long time I was really down on myself and felt insecure for being a ‘bigger runner’. In one race in particular, the winning team won the heaviest person’s weight in beer. I had won the race and set the course record, but was humiliated by having to go on stage and be weighed in cases of beer. A few days later I met with a nutritionist to figure out how I could lose weight.

2 runners walking, post long run. sick.




cheptegei warming up.

rest/bw workout

01/31/2018

bw = 143
bw before bed last night = 146
soreness = lats moderate, chest slightly, calves barely
aches/injuries = left "ankle/achilles" slightly
cramping = none / heart burn at 4 AM
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM

log:
07:40 AM: food: oatmeal w/ blueberries & honey/sea salt, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
02:30 PM: food: kapow: chicken pad thai with egg, tons of water
03:00 PM: food: pistachio gelato
07:00 PM: food: 4 x egg sandwich on toasted sourdough rye, 2 x avocado toast on sourdough rye, banana, water
08:30 PM: leg drain: 30 min
09:30 PM: food: almond milk



workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10

S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10

nice workout. feel stronger than last session BUT still sore, so it affected me.

http://www.adarq.org/progress-journals-experimental-routines/gukl-does-531/msg138964/#msg138964

i'll post it!

But now time for a LIFE 

today I found out I passed my med school finals, will graduate with honours and then begin work as doctor in August after 6 years of straight slaving and being broke 24/7.



Party time!

This photo I took ...... is SOLID. #truth

Molly Friel -> qualified for olympic trials at age 50

https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50

great stuff.

also a podcast, will listen later:

https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious

athlinks:

https://www.athlinks.com/athletes/34060428/results