Adarq.org

found a few nice photos from the race (schott) 2 weeks ago:







also, my dad's bike .. 2017 kawasaki ninja zx14:

light day.

going to start including EVERYTHING in one "log" section, then break it out into other components when needed.



11/06/2017

bw = 140
bw before bed last night = 144
soreness = none
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: coconut water, grapefruit
06:30 AM: workout:
- light run: light morning run: 2 miles light (7:09, 7:18), interrupted :/, 3 miles very light (11:XX, grass), no watch
- bw:
-- 3-sec paused dead hang ng pullups: BW x 9
-- full dips: BW x 11
-- standing single leg raises: x 25
-- standing single leg abductions: x 25
-- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
08:30 AM: food: whole milk, some watermelon chunks, coconut water
10:30 AM: food: huge saute'd yam in olive oil/salt/pepper with sliced jalapeno, threw in some grilled chicken halfway through, sweet green tea, 1 x sourdough rye
01:15 PM: workout: bw
- just some weird half squat reps (~20), shifting knees forward, to stretch calves - good quad burn tho
01:30 PM: food: siggi's
02:00 PM: nap: 1.5 hour
04:45 PM: stretch: soleus during dishes
05:00 PM: food: coconut water
06:00 PM: food: water w/ 1/2 lemon
06:30 PM: workout: light evening run: 3 miles (7:3X-7-4X, light), 3 miles (12:XX-13:XX, very light, grass)
08:00 PM: food: 2% milk, water w/ lemon
08:30 PM: food: 2 x siggi's, strawberries, watermelon chunks, 2 x avocado, 2 x toasted sourdough rye


stretch:
04:45 PM: soleus during dishes

icing:
self massage:
leg drain:
naps:
02:00 PM: 1.5 hour nap



workout: light morning run: 2 miles light (7:09, 7:18), interrupted :/, 3 miles very light (11:XX, grass), no watch

wanted to do 3 miles light on tarmac, then 4 miles light on grass .. settled for (2,3). Focused on posture alot. Lots of forefoot striking mixed into my normal midfoot.. The taller my posture gets, the more I seem to shift to forefoot striking.

light workout again tonight.



workout: light evening run: 3 miles (7:3X-7-4X, light), 3 miles (12:XX-13:XX, very light, grass)
- https://www.strava.com/activities/1264594809

felt good.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140)]
- 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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"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)]
- FORMAT: (day, wakeup time, hours slept)

Deontay wilder just runs all over bermane stiverne, complete wreckage and domination by wilder. Wilder controlling with powerful jabs disturbing bermane's rhythm. Bermane I think landed around 1 or 2.

<a href="http://www.youtube.com/watch?v=T5joL5Lm2Mk" target="_blank">http://www.youtube.com/watch?v=T5joL5Lm2Mk</a>

savage af.. damn.. destroyed him.

man wilder's right hand is a cannon ball.

Joshua/Wilder, make it happen.

found this on some random IG, searching #tcsnymarathon photos.. beautiful shot.





some others:

Kamworor pulling away .. he's Kipchoge's training partner, he's a beast from all accounts. Kipsang trying to catch back up to him.

rest day!



11/05/2017

bw = 139
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM
- only good thing about daylight savings time is that initial extra hour of sleep...

log: 11/05/2017: rest
06:00 AM: wakeup
06:00 AM: food: siggi's, sweet green tea
09:00 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
-- nice stretch and quads/calves feel good after
08:00 AM: stretch: during dog walk, quads, calves
10:30 AM: food: saute'd onions, avocado, and chicken!
02:00 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 7
- full pushups: BW x 25
- standing single leg raises: x 25
- standing single leg abductions: x 25
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
03:00 PM: food: 1.5 glasses of whole milk, 3 bowls of honey nut cheerios (getting rid of em`)
04:45 PM:water w/ lemon
04:50 PM: stretch: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)
08:30 PM: food: 5 slices of rye sourdough (unreal) - 2 toasted - 2 with avocado spread on it, 2 avocados, several strawberries, gouda cheese, kefir
- great dinner snack meal


stretch:
08:00 AM: during dog walk, quads, calves
04:50 PM: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)

icing:
self massage:
leg drain:
naps:

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139)]
- 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)]
- 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")]
- 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)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"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)]
- FORMAT: (day, wakeup time, hours slept)

not going to post all of the photos i took today, have a ton on IG. Here's a few though.

two I found online: Looking like Wilson Kipsang







I love this dog.





These came out great (IMHO), love em`:

<a href="http://www.youtube.com/watch?v=dSg6SQ63K9A" target="_blank">http://www.youtube.com/watch?v=dSg6SQ63K9A</a>