Adarq.org

beautiful

Asked zane about his long runs:

andrewdarqui Great shots and great info, thanks! Also, are your long runs always a specific time or distance? Ie, 2 hours vs some set km distance? Peace

His response:

runninelvis @andrewdarqui normally if its a faster lomg run we will run on distance 35km etc also to prepare mentally for the race. If its a easy long run we normally use the forest and run on time say 2hours and dont use the GPS. Sometimes its good to forget the distance and take the stress off

Seem like a decent amount of blood though or is this still not enough for break nose:

ya that's not alot .. nose break is usually gushing, way more blood - at least the ones i've seen in person and on tv (boxing/mma/other sports etc).

so just doubt it's broken.

pc

not the full episode, but still good.. lmao @ Anderson Cooper running with Shalane, and lmfao @ Shalane laughing the entire 400m. hahaahaha.

<a href="http://www.youtube.com/watch?v=IXT9t0czG3w" target="_blank">http://www.youtube.com/watch?v=IXT9t0czG3w</a>

celts won without their top 3..

man celtics are good. 

xc hype vid

<a href="http://www.youtube.com/watch?v=2y4ECsZpHA4" target="_blank">http://www.youtube.com/watch?v=2y4ECsZpHA4</a>

fajita life.

SPEED DAY!!





11/10/2017

bw = 140
bw before bed last night = 145
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: premade black coffee drink, grapefruit, cup of coconut water, avocado
07:30 AM: workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
09:00 AM: food: 2% milk, coconut water
09:15 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdls: x 20
09:30 AM: food: 2% milk
10:30 AM: food: saute'd white yam, avocado, cucumber, strawberries, strawberry siggi's
12:30 PM: food: coconut water
01:00 PM: stretch: soleus during dishes, hips
03:00 PM: food: black tea + 2% milk + 4 tspn cane sugar, 2 x sour dough rye
- such an epic snack
- that fake kenyan tea is SOLID af.
06:00 PM: workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:15-5:3X pace, no watch
08:00 PM: food: whole foods: mac & cheese, pot roast, orange chicken, beef something, brown rice, coconut water w/ pulp
08:20 PM: food: 2 x rxbar
09:00 PM: food: strawberry skyr
10:00 PM: food: cup of whole milk before bed
10:00 PM: stretch: hamstrings light




stretch:
01:00 PM: stretch: soleus during dishes, hips
10:00 PM: stretch: hamstrings light

icing:
self massage:
leg drain:

naps:



workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
- https://www.strava.com/activities/1269264851

great session. very happy about the "lane 6 mile", which just means a normal 4 laps around the track but in lane 6. This was completely no watch, felt good. Happy with 5:27 at that "relaxed" effort, that's for sure.

210's were a bit harder than "moderate" effort, so hard. Last one was hard, pushed it. Jog rest after each rep was nice and relaxed, on forefoot, quiet, etc.. So not dead at all.

great session!

also, love this track.. I have a new respect for road surface tracks, was very enjoyable and more specific to the races I do on the roads.





workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:2X-5:3X pace, no watch
- https://www.strava.com/activities/1269892075

planned on pushing it more, but the weather put an end to that .. so relaxed more. Rain sessions are fun, just worry about slipping & shoes get heavier, so can't gun it more. I need to bring my spikes every time I go to the track, could have just spiked up & been fine I imagine.

tmw = rest, sunday = morning relaxed speed / evening light long run

---

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)]
- 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)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: [(04,5k,18:52,18:37)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)