7516
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: November 04, 2017, 05:04:28 pm »
NEW YORK MARATHON TOMORROW!!
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7517
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 04, 2017, 04:54:43 pm »
not dead anymore! felt great today. fajitas with extra protein + 2 light runs = the truth. 
11/04/2017
bw = 140
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick
-
when will it go away! fuq.
wakeup = 05:00 AM
log: 11/04/2017: race + long run
05:00 AM: wakeup
05:00 AM: food: pre-made black coffee drink, grapefruit, coconut water
- was worried, felt hungry after this, and on the way to the race .. but, stomach didn't flare up
- i contemplated adding something else into the mix, but just forced myself to stick to the plan
06:30 AM: race: 5k race: Steps For SOS 5k Race: 2nd overall @ 18:48 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
07:30 AM: food: sweet green tea, perfect bar (uh oh, but handled it fine), 1/2 bagel with cream cheese
- the latter two I got at the event
08:00 AM: stretch: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
10:00 AM: food: wholefoods: very berry smoothie with whey protein, eggs, sausage, potatoes
-
12:00 PM: food: huge saute'd yam in olive oil/salt/pepper/rosemary with garlic cloves & purple potatoes, chicken skewer, black tea
07:00 PM: workout: light long run: 1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
09:00 PM: food: strawberry skyr
09:30 PM: food: whole milk, coconut water w/ pulp, chocolate eclair (eek, was good though)
10:00 PM: food: siggi's, water w/ lemon
stretch:
08:00 AM: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
icing:
self massage:
leg drain:
naps:
Steps For SOS 5k Race: 2nd overall @ 18:53 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
- https://www.strava.com/activities/1260739791
- http://accuchiptiming.com/images/Age_Group_Results-Steps_for_SOS.htm
- 18:53 official, not 18:48 like I said above .. didn't know my actual time, thought I saw 18:48 as I crossed the line, no prob don't care much about time.
- 5k in 18:37 according to my watch.
Fun stuff, felt great. 2 days of light/soft running, plus proper nutrition, had me feeling so light/bouncy/relaxed today, loved it.
It was a real race for 2 miles: matching the leader's surges, going ahead of him at certain points, etc. I was right off of his back right shoulder or side by side for most of it, let him set the pace mostly, but I don't "draft" behind someone in that situation, just feels kind of weird to do that when it's only a few people (in this case 2) in the lead. I shut it down at mile 2, didn't have a great 3rd mile in me anyway so just shut it down and relaxed more. Even if I didn't shut it down, he would have beat me in that third mile. I think he finished @ like 18:10 or so. We spoke after, he was a cool dude, also looked to be in ridiculous shape.
This 5k event was really fun too. Got lots of good photos/footage. They did a great job.
I'm suffering way less in 5k's than I did last year, where I suffered to hell in many of them. But I had "more guts" last year, and pushed really hard even when dead. I'm not doing that this year because I want to stay more fresh mentally/physically. It seems like my speed has been extending out recently, this was a solid 2 miles.
some stats/graphs:
cool. that third mile when i shut it down, i apparently did so by producing less power, because stride frequency was still decent - though it dipped down a little as well. Nice!!
1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
- https://www.strava.com/activities/1261547293
enjoyable session, felt great. lots of forefoot striking without forcing it at all.. stride felt really good, was breathing light too. stomach scared me a few times but it never freaked out.
sunday = rest .. and watching the NY marathon!!
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140)]
- 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: [(01,5k,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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"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"),(04,"none")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)
11/04/2017
bw = 140
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick
-
when will it go away! fuq.wakeup = 05:00 AM
log: 11/04/2017: race + long run
05:00 AM: wakeup
05:00 AM: food: pre-made black coffee drink, grapefruit, coconut water
- was worried, felt hungry after this, and on the way to the race .. but, stomach didn't flare up
- i contemplated adding something else into the mix, but just forced myself to stick to the plan
06:30 AM: race: 5k race: Steps For SOS 5k Race: 2nd overall @ 18:48 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
07:30 AM: food: sweet green tea, perfect bar (uh oh, but handled it fine), 1/2 bagel with cream cheese
- the latter two I got at the event
08:00 AM: stretch: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
10:00 AM: food: wholefoods: very berry smoothie with whey protein, eggs, sausage, potatoes
-
12:00 PM: food: huge saute'd yam in olive oil/salt/pepper/rosemary with garlic cloves & purple potatoes, chicken skewer, black tea
07:00 PM: workout: light long run: 1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
09:00 PM: food: strawberry skyr
09:30 PM: food: whole milk, coconut water w/ pulp, chocolate eclair (eek, was good though)
10:00 PM: food: siggi's, water w/ lemon
stretch:
08:00 AM: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
icing:
self massage:
leg drain:
naps:
Steps For SOS 5k Race: 2nd overall @ 18:53 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
- https://www.strava.com/activities/1260739791
- http://accuchiptiming.com/images/Age_Group_Results-Steps_for_SOS.htm
- 18:53 official, not 18:48 like I said above .. didn't know my actual time, thought I saw 18:48 as I crossed the line, no prob don't care much about time.
- 5k in 18:37 according to my watch.
Fun stuff, felt great. 2 days of light/soft running, plus proper nutrition, had me feeling so light/bouncy/relaxed today, loved it.
It was a real race for 2 miles: matching the leader's surges, going ahead of him at certain points, etc. I was right off of his back right shoulder or side by side for most of it, let him set the pace mostly, but I don't "draft" behind someone in that situation, just feels kind of weird to do that when it's only a few people (in this case 2) in the lead. I shut it down at mile 2, didn't have a great 3rd mile in me anyway so just shut it down and relaxed more. Even if I didn't shut it down, he would have beat me in that third mile. I think he finished @ like 18:10 or so. We spoke after, he was a cool dude, also looked to be in ridiculous shape.
This 5k event was really fun too. Got lots of good photos/footage. They did a great job.
I'm suffering way less in 5k's than I did last year, where I suffered to hell in many of them. But I had "more guts" last year, and pushed really hard even when dead. I'm not doing that this year because I want to stay more fresh mentally/physically. It seems like my speed has been extending out recently, this was a solid 2 miles.
some stats/graphs:
cool. that third mile when i shut it down, i apparently did so by producing less power, because stride frequency was still decent - though it dipped down a little as well. Nice!!
1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
- https://www.strava.com/activities/1261547293
enjoyable session, felt great. lots of forefoot striking without forcing it at all.. stride felt really good, was breathing light too. stomach scared me a few times but it never freaked out.
sunday = rest .. and watching the NY marathon!!
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140)]
- 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: [(01,5k,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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"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"),(04,"none")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)
7518
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: November 04, 2017, 04:18:55 pm »
you see, that's lean. August 2017.
7519
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 04, 2017, 01:59:19 pm »
those jumps you did looked really good, and those shoes looked great to jump in, adarq approved from what I see..
your jumping should sky rocket when you start jumping more, and potentially reduce some of this fatigue by lowering the volume drastically and potentially just getting in some more non-MAX efforts, more frequently. Not sure how you are planning to transition, but you could easily handle more squat days after doing a routine like that, as long as you drop the volume & still do "heavy" sessions but, more of a focus on non-aggressive/non-amp'd up ones, so you're in the "training max territory" and not the "true max territory".
pc!!
your jumping should sky rocket when you start jumping more, and potentially reduce some of this fatigue by lowering the volume drastically and potentially just getting in some more non-MAX efforts, more frequently. Not sure how you are planning to transition, but you could easily handle more squat days after doing a routine like that, as long as you drop the volume & still do "heavy" sessions but, more of a focus on non-aggressive/non-amp'd up ones, so you're in the "training max territory" and not the "true max territory".
pc!!
7520
Basketball / Re: This clip deserves its own thread - I get a tear in my eye every time - LEBRON
« on: November 04, 2017, 12:38:12 pm »
man crush elevated.
<a href="http://www.youtube.com/watch?v=Bm3hFZ0-7JY" target="_blank">http://www.youtube.com/watch?v=Bm3hFZ0-7JY</a>
<a href="http://www.youtube.com/watch?v=JZG_9XbYv-Y" target="_blank">http://www.youtube.com/watch?v=JZG_9XbYv-Y</a>
7521
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2017, 12:30:20 pm »afternoon
- walk/clamber around 500-year-old fort x 2 hours
evening
- run 5.05km in 26:05
verrry easy. air quality is very bad at the moment. right hamstring fine, left hamstring oddly a little tight for a kilometer or so in the middle but nbd, went away.
- stretch
those photos you posted on IG are nuts, incredible.. also is that Stephanie close to the edge? I don't think I could do that
... lmfao.
7522
Olympic Weightlifting / Re: c.j cummings
« on: November 04, 2017, 12:29:11 pm »This guy is unbelievably strong. His torso to leg ratio looks a bit lower than others, meaning it is physically harder for him to get all that weight up. Hope he become world champion one day!
ya he's a monster, especially for an American .. that isn't a popular sport in the US, or at least it wasn't.. Crossfit has really helped to change that I think. So as much hate Crossfit gets, they've done a ton of good by opening up so many gyms and getting people to perform some oly's. That alone has probably accelerated the US's chances at finding more athletes who can compete on the world stage.
Also it's just crazy to hear CJ talk, I was just mindblown to realize he was only 16. It's unreal. Just feels like he should be so much older now, but that's what happens when you break onto the scene at _11_ wtf.
7523
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 04, 2017, 10:36:18 am »
awesome event, got a bunch of great photos/footage.
2nd overall, 18:48 official / 18:37 watch.
also, that stuff I posted yesterday, is a testament to journaling. Basically recreated that exact feeling/performance that I did a week ago, by doing basically the exact same 3 days of training, and eating very similar the day before. I felt so good today, just like I did a week ago.
journaling racks up another win..
so ya to any1 reading this who doesn't journal, or doesn't "journal enough" (to their liking), step it up .. it may not be the most fancy system given current technologies, but it's time tested and I always learn so much from going back through my entries, it really is impressive.
logging diet briefly, stretching, drains, workouts, naps etc .. Turned out to be extremely important for this recent "experiment". Who knows, maybe I would have felt great regardless, had I done things way different, but I personally feel re-creating this environment really seemed to help.
more images & recap in next post.
2nd overall, 18:48 official / 18:37 watch.
also, that stuff I posted yesterday, is a testament to journaling. Basically recreated that exact feeling/performance that I did a week ago, by doing basically the exact same 3 days of training, and eating very similar the day before. I felt so good today, just like I did a week ago.
journaling racks up another win..
so ya to any1 reading this who doesn't journal, or doesn't "journal enough" (to their liking), step it up .. it may not be the most fancy system given current technologies, but it's time tested and I always learn so much from going back through my entries, it really is impressive.
logging diet briefly, stretching, drains, workouts, naps etc .. Turned out to be extremely important for this recent "experiment". Who knows, maybe I would have felt great regardless, had I done things way different, but I personally feel re-creating this environment really seemed to help.
more images & recap in next post.
7524
Basketball / Re: NBA 2017 - 2018 Season
« on: November 04, 2017, 06:08:00 am »wow unbelievable, just when we are bringing up lebron's weaknesses, he scores 57 points @ washington not an easy place to play!!!!
<a href="http://www.youtube.com/watch?v=5aTTmVeszfM" target="_blank">http://www.youtube.com/watch?v=5aTTmVeszfM</a>
just came on to post this before i head out.. LeBron read this thread.
that's one thing about LEBRON though.. he's one of those guys who can really use negativity/everyone coming at him, and turn it into fire/fuel.
beast.
7525
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 03, 2017, 01:39:08 pm »
360 btl in flip flops..
just a nice mill, posted this more for the other clip tho
Guy hoopin .. left does look a bit shoddy.. he takes offense to people saying he has no left, in comments.. Guy spazzes out on people he's nuts. lmao.
just a nice mill, posted this more for the other clip tho
Guy hoopin .. left does look a bit shoddy.. he takes offense to people saying he has no left, in comments.. Guy spazzes out on people he's nuts. lmao.
7526
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 03, 2017, 10:21:38 am »
There's a reason I had my speed day planned on Tuesday, not Wednesday .. definitely feel wrecked, that won't help the 5k i'm doing tomorrow. I imagine i'll feel way better tomorrow though, 2 days of being wrecked is somewhat normal. Usually by the third day I feel great.
I'm going to try and emulate last week's great 1.4 mi run performance. Very similar schedule:
10/23/2017: Monday, morning = moderate speed, evening = hard speed
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136368/#msg136368
10/24/2017: Tuesday, light recovery #1
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136397/#msg136397
- basically what I did yesterday, but went too hard in the morning.
10/25/2017: Wednesday, light recovery #2
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136427/#msg136427
- some good stretching, fajitas, 2 light runs, mid-day power nap
10/26/2017: Thursday, fast/felt great, maybe my best (most consistently fast) 1.4 mile effort + another solid mile
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
going to go get some fajitas..
I'm going to try and emulate last week's great 1.4 mi run performance. Very similar schedule:
10/23/2017: Monday, morning = moderate speed, evening = hard speed
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136368/#msg136368
10/24/2017: Tuesday, light recovery #1
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136397/#msg136397
- basically what I did yesterday, but went too hard in the morning.
10/25/2017: Wednesday, light recovery #2
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136427/#msg136427
- some good stretching, fajitas, 2 light runs, mid-day power nap
10/26/2017: Thursday, fast/felt great, maybe my best (most consistently fast) 1.4 mile effort + another solid mile
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
going to go get some fajitas..
7527
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 03, 2017, 09:38:54 am »
still dead.
11/03/2017
bw = 140
bw before bed last night = 142
soreness = hamstrings slightly, quads moderately, shoulders moderately, calves slightly
aches/injuries = left hamstring tendon slightly, right back of knee slightly, left heel slightly
cramping = very slight at the end of my morning run
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 06:00 AM
log: 11/03/2017: recovery
06:00 AM: wakeup
06:00 AM: food: 2 x grape fruit, coconut water
07:00 AM: workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
08:30 AM: some light quad/upper stretches
08:30 AM: food: coconut skyr (34g protein? nice)
11:15 AM: food: tijuana taxi: chips + salsa, steak fajitas with an extra order of chicken, water w/ lemon
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
01:15 PM: food: whole foods: smoothie with protein
02:00 PM: nap: 2 hour nap
05:00 PM: food: water w/ lemon
06:00 PM: soleus during dishes
07:15 PM: workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
09:00 PM: food: 2% milk, coconut water w/ pulp, water w/ lemon, toasted sourdough avocado toast, another avocado (so 2 total)
10:00 PM: food: two rolaids
- forgot to edit this in there.. had a bit of "spicy" indigestion before bed, from the lunch
stretch:
08:30 AM: some light quad/upper stretches
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
06:00 PM: soleus during dishes
icing:
self massage:
leg drain:
naps:
02:00 PM: 2 hours
workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
There's a reason I had Wednesday's session scheduled for Tuesday. Pushing it ahead one day was too close to this 5k I have Saturday. It's not a "historically fast one" it seems, so just going to relax more and not floor it, as long as someone crazy fast doesn't show up. I imagine i'll feel alot better tomorrow though, not worried about it. 8|
workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
- https://www.strava.com/activities/1259970980/overview
feeling a bit better. ate a ton of grilled chicken/grilled steak (in some fajitas) earlier & took a nice nap, that helped.
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140)]
- 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: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
11/03/2017
bw = 140
bw before bed last night = 142
soreness = hamstrings slightly, quads moderately, shoulders moderately, calves slightly
aches/injuries = left hamstring tendon slightly, right back of knee slightly, left heel slightly
cramping = very slight at the end of my morning run
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 06:00 AM
log: 11/03/2017: recovery
06:00 AM: wakeup
06:00 AM: food: 2 x grape fruit, coconut water
07:00 AM: workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
08:30 AM: some light quad/upper stretches
08:30 AM: food: coconut skyr (34g protein? nice)
11:15 AM: food: tijuana taxi: chips + salsa, steak fajitas with an extra order of chicken, water w/ lemon
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
01:15 PM: food: whole foods: smoothie with protein
02:00 PM: nap: 2 hour nap
05:00 PM: food: water w/ lemon
06:00 PM: soleus during dishes
07:15 PM: workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
09:00 PM: food: 2% milk, coconut water w/ pulp, water w/ lemon, toasted sourdough avocado toast, another avocado (so 2 total)
10:00 PM: food: two rolaids
- forgot to edit this in there.. had a bit of "spicy" indigestion before bed, from the lunch
stretch:
08:30 AM: some light quad/upper stretches
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
06:00 PM: soleus during dishes
icing:
self massage:
leg drain:
naps:
02:00 PM: 2 hours
workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
There's a reason I had Wednesday's session scheduled for Tuesday. Pushing it ahead one day was too close to this 5k I have Saturday. It's not a "historically fast one" it seems, so just going to relax more and not floor it, as long as someone crazy fast doesn't show up. I imagine i'll feel alot better tomorrow though, not worried about it. 8|
workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
- https://www.strava.com/activities/1259970980/overview
feeling a bit better. ate a ton of grilled chicken/grilled steak (in some fajitas) earlier & took a nice nap, that helped.
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140)]
- 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: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7528
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 03, 2017, 06:27:37 am »
this is a serious dunk.
7529
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 03, 2017, 06:26:59 am »^^^ why has no-one done this before haha
no idea but it's really awesome .. looks kinda crazy because of those suits, like they are just floating upwards.
hah.
7530
Basketball / Re: NBA 2017 - 2018 Season
« on: November 03, 2017, 06:26:24 am »he used to be a nimble freight train, now he's just a freight train that has no brakes lol....
^^
exactly.. that's how i'm seeing him right now.
lol @ nimble freight train, that's perfect.