Adarq.org

im wondering, how come the Heat get off to a slow start again this year.... coming where they left off last year you'd think they would start the season by storm.... i guess they are picking it up recently.....

i had thought the heat would be top 4 in the east right off the bat.... but they were pretty behind just a week ago..... now they are 8th....

They had a few injuries to start also, i recall whiteside missed a few games? He's a huge piece obviously, but I think he could miss some games now and they would battle better at this point. Regardless, they just weren't clicking right from the getgo, and there were "effort concerns". But now they really look to be on point. I think they know for sure, that they are a top team in the East now. They are so versatile & athletic, get contribution from so many different people on the team. Any night, someone "else" can go off. Watched them yesterday versus Chicago, keep getting more impressed.

HEAT !!

totally worthy of a post, imho, this came out kinda ridic

rest.


11/26/2017

bw = 136
bw before bed last night = 139
soreness = none
aches/injuries = right groin a little, right hamstring tendon a little
- from some of those drills i bet, i'm so dumb
cramping = slightly during walk
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = dead

wakeup = 5:30 AM

log:
05:30 AM: food: almond milk, grapefruit
07:00 AM: workout: recovery walk: 8.x miles
09:00 AM: food: coconut water, almond milk
09:30 AM: stretch: hips/hamstrings/quads
11:30 AM: food: lemonade
12:30 PM: food: spinach salad, ribs, sauteed yam, cashews, few pieces of sourdough, 2 x toasted sourdough + avocado (toast), black tea, coconut water
04:00 PM: food: coconut water
04:30 PM: workout: bw
- 3-5sec dead hang ng pullups: BW x 10 (nice!)
- full dips: BW x 10 (nice!)
- 3-5sec dead hang wide pullups: BW x 6 (nice!)
- full dips variation: BW x 6
- 3-5sec dead hang chinups: BW x 7 (nice!)
- dip hold at the top: BW x long time
05:00 PM: food: cashew milk (lol)
05:15 PM: stretch: soleus during dishes, hamstrings/hips/quads light
07:00 PM: food: lemon pepper chicken breast, non-dairy cashew kefir, coconut water
08:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
10:00 PM: stretch: hamstrings/quads/hips


stretch:
09:30 AM: stretch: hips/hamstrings/quads
05:15 PM: stretch: soleus during dishes, hamstrings/hips/quads light
08:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
10:00 PM: stretch: hamstrings/quads/hips

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

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137),(26,136)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none"),(26,"right groin slightly, right hamstring tendon slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning"),(26,"slightly during walk")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5),(26,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]

2nd place guy at the 10k. 29.34

https://www.strava.com/activities/1282125127

flyin.


6th place guy or something: 31.09

https://www.strava.com/activities/1282517241


another guy: 32.33

https://www.strava.com/activities/1282008029

^^ going to do some more research on him today.

notes:
- both choppier stride length - 1.4x meters to 1.5x meters, not 1.6x-1.7x when i'm warming up
- both races were very similar for the first two splits, but i was dead after 1.5 in the second race for potentially several reasons, but, similarities were:
-- 5:33 mile @ 189 SPM / 1.53 SL vs 5.30 mile @ 189 SPM / 1.55 SL
-- 5:55 mile @ 188 SPM / 1.46 SL vs 6:05 mile (0.57) @ 182 SPM / 1.46 SL

18:05:



19:29:






Also let's show these two, versus 11/23's meltdown, but just for the first mile:



so:

- 11/18: 5:33 mile @ 189 SPM / 1.53 SL
- 11/23: 5:29 mile @ 188 SPM / 1.56 SL
- 11/25: 5.30 mile @ 189 SPM / 1.55 SL

Very similar.

My warmups always have waaay more stride length, ie 1.7x and a similar or slightly less stride frequency. I never get stride length data per mile etc, other than average, so it could be starting out longer than getting way shorter. My speed sessions are all over the place, sometimes the stride freq is higher, sometimes the stride length is higher etc. I do notice for sure, that I "shorten my stride" when the race starts, like a protective mechanism, body knowing (or assuming) it can't hold it.

FWIW, I feel great with the 1.7x length form, whatever that is. Just more extension, feels stronger etc.

dno just some analysis/overanalysis.

<a href="http://www.youtube.com/watch?v=3PDIXJsdBDw" target="_blank">http://www.youtube.com/watch?v=3PDIXJsdBDw</a>

facebook is blocked here right now because the army and police are fighting thousands of protestors in the streets and they don't want them to be able to communicate with anyone. so i'm resurrecting this thread to say:

god fucking damn it.

damn!!!!!