Adarq.org

skipping 11/23, wrecked.

11/24/2017

bw = ?138?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderate
feel = dead (body/stomach)

wakeup = 7:30 AM

log:
07:30 AM: food: coconut water w/ pulp, chocolate muffin from whole foods
- stomach felt nasty
10:00 AM: workout: bw
- 3-5sec dead hang ng pullups: BW x 8
- full dips: BW x 10
11:00 AM: food: whole foods: orange chicken, yellow rice + chicken, veggie fried rice, 5 fried yucca, sweet green tea
- decent sized plate
02:00 PM: food: water w/ 1 whole lemon
03:00 PM: nap: 2 hours
05:15 PM: food: heated up black tea with almond milk / 3 tspn cane sugar / pink sea salt / black pepper
- settled my stomach quite a bit
06:30 PM: leg drain: 20 minutes
07:00 PM: food: heated up black tea with almond milk / 3 tspn cane sugar / pink sea salt / black pepper
07:30 PM: contrast shower
08:00 PM: stretch: everything light
10:00 PM: food: water w/ 1 whole lemon, almond milk


stretch:
08:00 PM: stretch: everything light

icing:

self massage:
leg drain:
06:30 PM: leg drain: 20 minutes

contrast showers:
07:30 PM: contrast shower

naps:
03:00 PM: nap: 2 hours

---

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?)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

Damn. My stomach keeps getting worse, not better. This is kind of weird.

found a clip online, this is ~300m into the race maybe.

lmfao. wreckage.

http://www.splitsecondtiming.com/results/2017/tamarac2017.php

top 3 = 16:32, 16:39, 16:43

two "old dudes" finished top 2.. beasts.



https://www.strava.com/activities/1287198087

Tamarac Turkey Trot 5k: stomach cramp life, wrecked. official = 19:17 I think? watch = 19:08, other than stomach - body/legs felt GREAT

was cramping up during light warmup strides, never a good sign. sucks. For the next race on Saturday, i'm going to try a new nutritional strategy: very light eating the day before, and only coffee the morning of.. Need to figure this shit out.

Last 5k race, where I got 17:51 watch, I felt my stomach acting up before the race, but didn't cramp. So I lucked out there. BUT, having that same bubbly feeling in my stomach two races in a row, seems i'm doing something to aggravate it.

all good. don't give a fuck. need to figure out how to make my stomach feel very flat, with nothing in it, yet still strong. Going to try to achieve that on Saturday, which is another fast 5k.


edit: for reference, 1k split was ~5:18 pace. Solid 1k.





edit: never posted my data!!

Quote from: Mutumbo000 on November 22, 2017, 09:03:47 pm

At 27 I should be at the peak of my athletic abilities but poor lifestyle choices along with relatively poor strength levels have avoided me from doing so (as well as not training for sprinting at all apart from a couple of months in 2013 where I ran a 11.37 before tearing my hamstring). My motivation is that a lot of 100m sprinters run PRs in their early-mid 30's.

My old coach was convinced that, in a vacuum, all sprinters would hit their PR between 30-32 after 10-15 years of training. There probably isn't a significant loss of fast twitch capabilities until much older. The trouble is that most sprinters quit between age 21-25 due to lack of opportunities/enjoyment, or have bad injuries and lose blocks of training. So yeah, plenty of time left for you mate. If you can master the technique of surreptitiously nursing a beer at a pub, you'll be golden.

Yup and I think the key here is, "their PR in their prime sprinting years", ie having the proper guidance from a very young age, dedicating their life to sprinting etc. So, if we remove the idea of a "prime" with many years of dedicated sprint training preceding, and instead just think about peaking ones abilities at any point thereafter, we shouldn't sell ourselves short. So someone like Mutumbo could hit a lifetime PR several years down the road, because he probably never TRULY peaked his abilities early on in life, etc. I see lots of people, especially IRL, who look back on their h.s. or college performances and use that as their limit. When in reality, many of them never really trained to peak that ability, not properly at least. Realizing some of these things can be very important. Setting limits can be a bad thing, because most people's limits are way off: that's why i'm on this "peak your athletic abilities" jargon. Don't set limits, just dial in all components which make you a better athlete, and slowly chip away at it.. ie, the sculpture approach. We are these big blocks of granite, some more formed than others due to a variety of factors, but the process is the same - chip away the excess until you're left with the nearly finished product, and then just keep trying to perfect that or polish it

peace!!

Quote from: adarqui on November 22, 2017, 09:49:36 am

Not sure how i've never seen this until yesterday, but i've watched it maybe 30 times?

This clip itself, is beast.

<a href="http://www.youtube.com/watch?v=r8Rh6KuuH6w" target="_blank">http://www.youtube.com/watch?v=r8Rh6KuuH6w</a>

Marshawn Lynch man.. combat poetry.



btw for those who are unfamiliar, quick vid on some of his best runs:

<a href="http://www.youtube.com/watch?v=aqO7hmC01gw" target="_blank">http://www.youtube.com/watch?v=aqO7hmC01gw</a>

Beastly!!!

It's ironic that you posted this because I saw this guy on the news yesterday due to that fkn idiot Donald Trump talking about him:
"Marshawn Lynch of the NFL's Oakland Raiders stands for the Mexican Anthem and sits down to boos for our National Anthem. Great disrespect! Next time NFL should suspend him for remainder of season. Attendance and ratings way down."

He runs a 4.46 40 yard as well (we need a sprinting emoji to go along with the bench one  )

i could just speed up the running emoji............. 

ya man Lynch is rugged af.. Imagine that kind of power coming at you, I can't. hah. American or Aussie style football is not something i'd survive in

Not even paying attention to the Trump nonsense, it disgusts me.

but ya man, that clip from him is competition poetry. i mistyped, not combat poetry, that's too specific.. it's alot more general than that.

pc!!

goal tmw = RUN THROUGH A MFQR FACE.