Adarq.org

<a href="http://www.youtube.com/watch?v=NZNdlT0ez9Y" target="_blank">http://www.youtube.com/watch?v=NZNdlT0ez9Y</a>

home video is cool.

complete rest day!!

feel less beat up than before my last race, so that's good news.


11/22/2017

bw = 138
bw before bed last night = ?
soreness = none
aches/injuries = ankles/achilles somewhat - random achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderate
feel = great

wakeup = 7 AM
- slept in, eek!

log:
07:30 AM: food: 3 x grapefruit, almond milk, avocado
09:00 AM: food: water w/ lemon
11:00 AM: stretch: soleus during dishes, everything light
12:30 PM: food: steak fajitas with extra chicken!! chips and salsa, 2 x water w/ lemon
03:00 PM: food: water w/ lemon
06:30 PM: food: 3 x grapefruit, 2 x non-dairy cashew kefir (strawberry and blueberry), avocado, strawberries
08:30 PM: leg drain: 30 minutes
09:00 PM: stretch: soleus during dishes, everything light


stretch:
09:00 AM: stretch: everything before bed
09:00 PM: stretch: soleus during dishes, everything light


icing:
self massage:
leg drain:
08:30 PM: leg drain: 30 minutes

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

   

big game tonight....  u going to watch the 2nd half or 1st half or entire game? hopefully it's not the 1st half 

first half..  sleep so early now.

so i'll probably see the heat right there in it, before the second half takeover by the CELTZ..

go heats tho.

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>

So I got a Bench PR that I'm stoked about but it was a true 1RM. I'm going to deload from the bench and give myself 1-2 weeks off benching. Now what I'm craving is a Squat PR!

Interesting move on the bench deload .. I like it. Though, I personally would probably include some light assistance style work, such as some lighter DB bench - 3x10 type of stuff.

With motivation like this it's only a matter of time:
<a href="http://www.youtube.com/watch?v=DOXJM8tJZb0" target="_blank">http://www.youtube.com/watch?v=DOXJM8tJZb0</a>

you post lots of American style football related beast/motivation videos lately, which obviously makes sense, these dudes are monsters. But wondering, is it just not the same kind of atmosphere in the rugby style football team environment? like at the pro/semi-pro/developmental level?

The most intense "weight rooms" i've been in are HIGH SCHOOL American football training sessions.. College too, never been to any pro ones. But even at the h.s. level these kids are so dedicated, so much team work in the weight room to push each other, reminds me off that video.

Squat PR comin`

Man you're really starting to fly Adarq! +1 for dedication because I never could find a rhythm for a 5k lol! Always started slow and blah and ended fast(er).

thanks dude!! ya i'm the opposite of you, start fast and finish slow.. lmfao. once i figure out how to start fast and finish fast, it's on.

hahahahahaha!!

look what I did on the 11/22/2016, yet the turkey trot 5k was on 11/24/2017:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

speed 1: 6 x 800m (or 810m, lane2) @ 5:55 min/mi pace

speed 2: 11 x 400m @ first two sub 5's, last 9 low 5's

A hard af track workout with only 1 day rest, then the 5k race.. haha. Such a noob.

 

Also, my diet was absolute sh*t compared to what it is now.