Adarq.org

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>

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)

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!!

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.

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.

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.