Adarq.org

4 hour sleep 12+1.1 mile fun run........ nutty!


12/24/2017

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 05:00 AM

log:
05:00 AM: food: 2 x sourdough toasted, 1/2 black tea, almond milk
05:15 AM: food: more water, because my stomach started to bloat .. after drinking a bunch of water, it went back down... learning.
06:15 AM: workout: 12 mile fun run @ 6:50 pace (1:22:0x), plus 1.1 mi cooldown @ like 9:XX, still PR'd my half by ~4 minutes basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown)
08:00 AM: food: peach green tea
10:00 AM: food: 2 x banana, almond milk, water
11:30 AM: food: big pot of beef stew (from whole foods) but added water, coconut water
- came out perfect
04:00 PM: food: anthony's: lunch size pizza, 10 wings, water
07:00 PM: food: 2 x almond milk, banana, water
09:00 PM: food: 3 x banana, water
10:00 PM: food: bunch of water, fragments of pita chips and a bit of hummus






stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


workout: Runners Depot 12 Mile Fun Run: Tons of PR's. 12 miles @ 1h:22m:XXs / 6:50 pace + 1.1 mile cooldown (half marathon PR -4 minutes) ::: first real long run since February? lmao. Another PR: First ever long run with a group Really great group - very fun.  basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown)
- https://www.strava.com/activities/1325733196
- left hip started hurting a bit in the last 1.1, off and on, but then went away and haven't felt it except for a few occasions during the day
- need to keep my eye on that.. body just feels stressed.
- ALSO, AELS was going slow in that cooldown mile. Once I slowed down initially, I felt a bit wrecked, so decided to slow it down even more.
- felt completely fine prior to that, going fast

- 12 mi PR @ 6:50 (1:22:xx)
- half marathon PR: 1:32:19 (-4min)
- 20km PR: 1:25:22 (-?)
- 10 mile PR: 1:08:09 (-?)
- 15km PR: 1:03:21 (-?)

that was faster than expected .. which is always good Was suppose to be 7:00 pace, but the weather was great, "course" was great, and the group was beast.

\o/







PR'd a ton of stuff: half, 20k, 15k, 10 mile etc.

That's a pretty solid effort for not having done an effort like that since before I injured myself (knee) in ~February. I had done some nice long runs in January/February, but then nothing close to this since then.

I felt REALLY good. I was involved in lots of conversations etc, helped keep my mind off of things. The guy who paced us has a half of around 1:17:XX i think .. so he was very comfortable.

Hoping they post photos. Made a bunch of new running friends, lol. Someone took a group shot of the lead group after, i'm not in it though, was probably wandering off somewhere by myself.. i'm a ghost.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4)]
- FORMAT: (day, wakeup time, hours slept)

LMAO. Had to  the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.

6:50 for 12 @ 1:22:0X, 7:02 for 13.1.. Last 1.1 was just too slow, figured even with a slow cooldown i'd go sub 1:30:00 but, obviously not the case.

TONS of PR's tho.

So, told some people i’d try to make it to this 12 mile “fun run” today @ 6:15 AM… Apparently ~150 people are going wtf? Pace groups every 30s from 7:00 to 12:00, nuts.

Anyway, after last night’s training (PR’s) and not being able to sleep, turned my alarm off & canceled it in my head. Ended up waking up at 5:00 AM on the dot, no alarm… Figured i’d force myself to go out there. Only 4 hours sleep but, I feel decent and I didn’t do a ton of volume last night anyway.

Just hoping I don’t cramp up and such lol. If I do, i’ll just walk it out and pick it back up again. allgood.

This could be an “ugly run” or “fun run”, no idea yet. lmao.

good morning… eeh!

speed day!

12/23/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8:30 AM

log:
09:30 AM: food: oatmeal with honey, black tea, prunes, water
12:30 PM: food: 2 x banana, water
02:30 PM: food: grilled chicken, sea salt pita chips, hummus, almond milk, peach green tea
04:00 PM: leg drain: 30 minutes
06:00 PM: workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record:Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
09:00 PM: food: whole foods: mac & cheese, orange chicken, grapefruit lemonade
10:00 PM: food: coconut water
11:00 PM: food: almond milk, water


stretch:
- quads slightly at whole foods

icing:
self massage:
leg drain:
04:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
- https://www.strava.com/activities/1324961618/overview

happy af. Cory helped pace me through the first 800m of the 1km attempt, so he grabbed the 2 lap (800m CR) on that effort, then I kicked the last 200m to get my 1km PR.

Then we both took turns at the 1 lap CR: him first, my finishing the last 200m with him. He got the CR. Then I went, him running the last 200m with me, then I got the CR.





400m:



1km:







https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=k&duration=0%3A2%3A56

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]

they say "Get GOD in your life".

after watching a bunch of Ray Lewis videos, wondering if it should be: "Get Ray Lewis in your life".

we'll see.

<a href="http://www.youtube.com/watch?v=qwq6VecIZFc" target="_blank">http://www.youtube.com/watch?v=qwq6VecIZFc</a>

beast.


decent, but not as good as the vid above:

<a href="http://www.youtube.com/watch?v=6SO3voHbAuA" target="_blank">http://www.youtube.com/watch?v=6SO3voHbAuA</a>