Adarq.org

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.

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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)

^^^ 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.

Have you tried the right-left plant jump? Like the way MJ would dunk off 2 foot a lot of times. You might get better leverage that way, since you are strong on your left leg because you are right handed.

it'd be interesting to know, but considering he almost crushed that dunk at 2:00, not sure why he'd want to even try changing his plant?

I can't recall many people/dunkers online jumping higher or better after changing their plant. Most of them really struggle with it. Pretty much everyone on here has struggled with it, myself included. Even switching the hand barely works for people, ie an LR plant with right hand dunks, switching to LR plant with left hand dunks.

So just saying, considering where he's at right now, experimenting with a different plant seems like a "bad bet". It would be interesting to know for sure, and something that he could mess with more after he lands this dunk he's been chasing.

TLDR, just needs to keep focusing on one thing and that's it, no forks in the road, just crushing that dunk in the most normal way possible.

my 2cents.

peace!

"It's just like an exam: before a big test you've prepared so much, but right before...you might feel like you know nothing! Then when the paper comes, you look at it, OK, OK...you find you know the answers and you pass the test. Just relax; you don't need to stress. You've already trained so much." @wkipsang

Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!

also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.

pc!

     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.

light day. legs/cns beat up from yesterday (most likely last night's speed session). feel kinda toast.

race sat, so light stuff today/tmw.



11/02/2017

bw = 138
- wtf
-
bw before bed last night = 140
- wtf
-
soreness = hamstrings slightly, quads moderately, shoulders moderately
aches/injuries = left hamstring tendon slightly, right back of knee slightly
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/02/2017: light
06:00 AM: food: grapefruit, coconut water
06:50 AM: food: workout:
light run: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
bw:
- 5-10sec dead hang ng pullups: BW x 6
-- great set, even though only 6 reps
- full dips: BW x 10
- standing single leg raises: x 25
- standing single leg abductions: x 25
08:15 AM: food: 2% milk, coconut water
10:00 AM: food: chicken italiano from WF, huge saute'd yam in olive oil/salt/pepper, avocado, sweet green tea, coconut water
01:30 AM: food: water w/ 1 whole lemon
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
05:00 PM: food: coconut water
07:30 PM: light soleus during dishes
08:00 PM: workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)
09:15 PM: food: strawberry kefir, 2 x sourdough toasted, brie, water w/ lemon
10:30 PM: food: banana+mango skyr (yogurt drink), watermelon, strawberries, coconut water




stretch:
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
07:30 PM: light soleus during dishes

icing:
self massage:
leg drain:



workout: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
- https://www.strava.com/activities/1257842236

pretty dead this morning, still felt ok though. endorphin's feel kind of slow, but hitting 6:15 in them at the end, feeling so wrecked, is good for the mental game. it's just funny how some shoes feel fast, some feel slow, and they could weigh the same etc.. just different materials & how they fit i guess.

worked on expanding chest/ribs/posture during my 1 mile walk rest portions



workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)

very light runs feel great though.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138)]
- 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)]
- 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")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day

the lady that won the month ran almost 100km a day!  thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Your foods are very... Greek. Or, at least, Mediterranean...

hah cool. ya I like how you folks do it over there! It seems I eat mostly fruit & dairy, some veggies, some bread, and some chicken. I feel pretty good eating the way I do now.

you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

I definitely would. There's some "authentic greek places" around here, which I haven't visited since I left my old devops/eng job in ~2015. But when I worked there, that was one of my favorite places to go. I'd always feel so good after eating there too, unlike how I felt when i'd get done eating at a steakhouse or even one of my favorite thai places. I think i'd have felt better upon leaving the thai place if I didn't eat so much rice though. At the greek spot, i'd always get something with veggies, feta, loads of cucumbers, grilled chicken, and some bread with hummus etc. Just felt so "fresh" afterwards.

peace!