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Messages - adarqui

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7696
800m+ Running and/or Conditioning / Re: The Running LOL Thread
« on: October 19, 2017, 05:51:42 pm »
somewhat impolite, but funny nonetheless.

destruction:

<a href="http://www.youtube.com/watch?v=RBV1b4K8U84" target="_blank">http://www.youtube.com/watch?v=RBV1b4K8U84</a>


oh man, there's a follow up. insane:

<a href="http://www.youtube.com/watch?v=38vmCi3U9C0" target="_blank">http://www.youtube.com/watch?v=38vmCi3U9C0</a>



"people run to get better at running. obviously you lift to be better at being a jerk, i dno" ..  HEH.

that Trahan kid is fast too, runs for Texas A&M.

7697
800m+ Running and/or Conditioning / Re: Running Quotes
« on: October 19, 2017, 03:54:41 pm »


Quote
kenya_experience_itenRacing hurts
🇰🇪
Sorry, but that's just how it is. If you think he pacing right then the pain will build gradually throughout the race and be more tolerable until you can unleash your kick to finish.
🇰🇪
But ultimately there is little way to get around it.
It's a tough sport and no matter how fit you are you are going to have to suffer for it and earn it if you want to get the most out of yourself on race day

7698
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 19, 2017, 03:52:24 pm »

7699
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2017, 02:51:02 pm »
So quick story.. TLDR: scolded some college kids (like 40 of em`).

At the track this morning, where it seems every Thursday they have several "physical education/exercise" classes going on, in succession. So say like, 6-7 AM, 7-8 AM, 8-9 AM, 9-10 AM etc.

Anyway, over the last few weeks, i've just been astonished at how OBLIVIOUS these kids are.. when i'm on a track, I look both ways before entering/exiting, I don't want to get hit or hit someone, or cause someone to have to move etc.. just common courtesy. When i'm done doing an interval, I step off the track to the inside, or walk/trot off to lane 8 or so, and get out of everyone's way.

This is just common track etiquette.

Anyway, these college kids, of varying fitness levels, so not athletes, just students, have absolutely no etiquette. They are completely oblivious to anything going on around them, or they don't care.

I've had to cut sprints short because they are just standing in a big group, blocking ALL 8 LANES (doing nothing or drinking water etc), are you kidding me? I had to do that several times, and they never seem to learn or care. They just stand there like a flock of docks shitting all over the track, straight up disrespect.

To make things worse, there's a teacher there (coach/teacher) who is running the class, who seems to allow it to happen.

So anyway, on a 200m sprint, I just kind of "snapped" but in a smiling + "shocked laughing" kind of way. As I was coming in fast from a 200m sprint, I coasted through a small gap of the "massive blockage" of all 8 lanes, and just turned around and said:

"You kids are completely oblivious. It's incredible. I'm just shocked, you have absolutely no track etiquette or you simply do not care, either way, you're disrespecting the track."

So the coach/teacher, who is like a jacked s&c guy begins to "flip out on me", but it wasn't really a flip out .. I assumed it was from the start. So anyway, as he yells at me to "calm down, you aren't even supposed to be here", I say:

"Listen I know this is a class, I know you can tell me to leave at any time, but i'm just shocked that these kids seem to have absolutely no respect for the track. It's absolutely mind blowing."

So the coach goes: "Look dude just calm down. Consider this a PE class, you have to work around the students & be careful", something like that..

And I go:

"I completely understand that, and I do. I always stay out of your way. I just think that, if you see someone else putting in work on the track, as just general courtesy and track etiquette, you move off to the side instead of taking up all 8 lanes.

Look it's no problem, i'm fine, i'll stay out of your way."

So I walk off.. You can tell the coach/teacher was heated, but, more so from just like, an adrenaline rush. I think he understood what I was getting at perfectly, but it was just the reflex reaction to protect his students .. I probably came off pretty amp'd up and very direct. But I also shouldn't have just scolded those kids like that in front of him, should have gone up to him directly first. But in my mind, I guess I just wanted those kids (COLLEGE KIDS, LIKE 18-25 YEARS OLD) to feel some scathe, so that it really sinks in, and that in the future, they will be more aware AND also tell their friends to be aware, and spread some damn courtesy.

Anyway, like not even a minute afterwards, after he had sent those kids off to do a mile run .. I ran up to him and apologized. I introduced myself, he introduced himself, we shook hands, and we talked for a minute. Then at the end as i'm walking off & give him a nod, he's like "it was great meeting you Andrew!", & I basically said the same.

Furthermore, after that moment, those kids were much more conscious of me on the track & they didn't block it. He also brought them off of the track to talk to them, which seemed like an adjustment on his part.

So just a quick story.. in the end I think everyone learned something :D

But really, the moral of the story is just, be courteous and aware, it's really so simple.

Also really have to point out how cool/level headed the coach/teacher is.. I think most people would have kicked me off for interrupting a class like that.

FWIW, i'm an FAU alum with an exercise science degree.. so i'm not completely out of place by being there.

/blog

7700
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2017, 02:27:29 pm »
speed day! right calf pulled SLIGHTLY during my very last 200m in my track workout. stopped immediately, which probably saved it. got up on my toes quite a bit during the first ~10m of accell, then felt it pulling/cramping in one spot in my lateral gastroc.

could mess my plan up for saturday's 5k but: I DO NOT CARE. rest/walking works out fine too, race money goes to a good cause so, win/win.



10/19/2017

bw = 142
bw before bed = ?
soreness = none
aches/injuries = none, after morning track: minor right calf pull/tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 06:00 AM

diet:
06:00 AM: black coffee, cup of coconut water, grapefruit
07:30 AM: sipping on sweet green tea
08:30 AM: workout, track
10:00 AM: finished sweet green tea
10:15 AM: whole foods: berry smoothie + whey
11:00 AM: coconut water
01:00 PM: sweet green tea
05:00 PM: avocado, coconut water, piece of bread
06:15 PM: coconut water
06:30 PM: workout: bw + light miles
- 3-sec dead hang ng pullups: BW x 8
-- weak
- full dips: BW x 8
-- weak
08:30 PM: coconut water, 2% milk
09:30 PM: VARIETY MEAL: chicken skewer, water melon chunks, sour dough bread, 2 x grapefruit, 4 x pickles, kefir, beet juice, water, hmm.. i think that's it



stretch:
10:00 AM+: calf stretching because of the pull and i'm a weirdo - loaded calf stretches
05:00 PM: loaded calf stretches



icing:
11:00 AM: right calf icing
02:00 PM: right calf icing

man this icing really helped.. I have these very hard ice packs which just dig right into the muscle, feels like i'm rolling on PVC + icing.




workout: relaxed speed, track, no watch: warmup mile (7:17 wtf, felt 10+), 450m(82/5:00), 200m(35.8/4:47), 450m(83), 200m(37), 450m(84), 2 x 210m (34.5/4:35, 35.2/4:25), 450m(86), 200m(35.2), 450m(86.8), 4 x 200m (35.6, 35.2, 34.7, 36.1), last 200 = abort/calf
- https://www.strava.com/activities/1237626049

right calf tightened up on the last 200, ~10m in, during the short sprint phase to get my speed up where i'm on my toes - then I transition into maintaining the speed using my normal running form .. stopped immediately.. walked it out for a bit, then cooled down with 2 miles nice and light. This slight "pull" might ruin my plans for saturday, which is fine, not going to push it if I have a small tear in my gastroc.. Hopefully it's fine though. I've had a few small tears in my soleus/gastrocs over the years, this doesn't seem major. Worst tear I had was ~15 years ago when someone kneed my calf during a basketball game, split my left gastroc, crutches for a month. So sometimes I have things flare up in my calves, scar tissue in both of them. This was my right calf, lateral gastroc.

200m rest between each interval. Felt pretty good. Had no idea what I was running, until I got home and checked the data. That's pretty fun.

Since I was doing so much work, I probably should have stayed off my toes on those 200's during the initial acceleration phase, just too much fatigue I guess. I felt completely fine though, no signs of that happening.







workout:light mile repeats: 7 x 1 mile @ 7:XX, ~400m walking recovery, breaking in my new Saucony Carrera XC 3's!
- https://www.strava.com/activities/1238325733

btw, right calf was good .. made sure not to do anything moderate/hard, felt fine. But can definitely feel it if i stretch it manually. Hit potholes etc, all kinds of uneven surfaces, and it held up good.. so optimistic about Saturday.

saucony carrera xc 3's might be a little big, ordered 12.5's just like my saucony shay xc 4's. i'm a size 12, but those shay's run small. So, was unsure whether or not to break these Carrera's in or return them. I just said F it and went and ran in them.

They felt amazing while walking in them, and even better running in them. Very stiff & light, just like how I like my shoes. I felt crazy fast in them and I was going light on everything, stride freq/cadence was easy to maintain.

They are definitely lighter than my shay's, by ~1 oz probably. My extremely broken in Shay's were probably just as light though.

I might run in them on Sat ... they felt that good. I'd normally never even consider that, but they are REALLY STIFF shoes and very light, so not much to break in .. Perhaps the best shoes i've purchased so far, in regards to wanting to wear them for important runs, right away. My Saucony Shay XC4's take months to break in & I race in very "beat up" pair, because those feel the best. So kind of a great sign to consider racing in the carrera's right away.

Another example is my NB MRC5000v2's .. Those actually feel AMAZING when you put them on initially, but really need to be broken in as well.

Optimistic about these Carrera's.. might order another pair, size 12 just to see, and if they are too small, get another 12.5. A different color though, for fun :D






Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

7701
Basketball / Re: NBA 2017 - 2018 Season
« on: October 19, 2017, 02:23:58 pm »
man between NFL and NBA lately, the injuries are just too much.. everyone is getting severely injured.

i'm injury phobic also, so this stuff isn't helping my psyche.

jeremy lin's reaction is just gut wrenching imho.. you can really see he is like "holy fucking shit", in shock, trying to grasp what just happened, then realizes he's seriously wrecked, and breaks down.

http://www.espn.com/nba/story/_/id/21076172/brooklyn-nets-guard-jeremy-lin-ruptures-patellar-tendon

that has to be a gruesome injury ... patellar tendons are so damn strong, you never hear of them rupturing.

I hope it was just some freak accident and not amplified by potential cortisone/injections in his tendon.. :/

7702
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 19, 2017, 02:00:21 pm »
<a href="http://www.youtube.com/watch?v=76Ze_f3jQ9I" target="_blank">http://www.youtube.com/watch?v=76Ze_f3jQ9I</a>

some nice workouts in there. these girls are beastin.

7703
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 19, 2017, 01:55:15 pm »
Quote from: Mutumbo000 on October 19, 2017, 06:52:38 am
Levins was training with Mo Farah for a while. I'm not too sure why they still don't train together. Levins said he thought he was training hard but when he started training with Farah it was a reality check in terms of intensity.

https://spikes.iaaf.org/post/cam-levins-talks-about-training-with-mo-farah

Though his fellow athletes welcomed him warmly, when it came to training things were much less sympathetic. He remembers the first time he went on an “easy run” with Farah and Galen Rupp (who took 10,000m silver in London 2012).

“The last couple of miles were run in 5:15 or 5:20 and that was an easy run,” Levins recalls.  “I would never have thought to have even approach that pace for my easy runs.”

great find!

bleh:

Quote
At SUU, his coach Erick Houle got him on a schedule that involved running up to three times a day and as many as 170 miles a week.

the next quote is:

Quote
Gruelling, but it paid off. In his final year at Southern Utah he secured the NCAA 5,000m and 10,000m double and made the Olympic team for Canada.

his college coach got him addicted to the "crazy high mileage". Not sure how many miles per week Cam ran previously, but I seriously doubt it was 120+.

i'd love to know if they tried 2x/day first, with less total mileage, and gauged whether or not that was working, then moved to 3x/day / 170-190.



Salazar seems like a much better coach, just from this paragraph:

Quote
Nutritionally, Levins also underwent a transformation. Out went the cookies, sweets and pizza; in came the granola and skimmed milk. He has also introduced daytime naps to prepare for the second session of the day.

The stuff about easy runs being low 5's is pretty crazy though. I've heard they are all over the place with that stuff.



Cam seemed to respond well to the lower overall volume, and higher quality work. I think he eventually got hurt working with Salazar/Oregon Project, and went back to his old college coach, and got hurt worse & slower.

From what I see, Cam is one of those guys who will do anything you tell him to do, and do it exactly the way you want. Incredible potential but, also extremely coachable.

I just really think his college coach set himself up for an unmaintainable mindset.. The way he trained, may work for a month, or a few months, but to engrain such a mindset for long term training, seems like a problem.

Achieving more with less should always be a primary focus .. why over work? It's like an algorithm, the best ones are efficient, achieve the result without doing any excess costly work. Finding that balance is important. The extremely high mileage coaches/athletes seem like they abandon that, and try to ride that for as long as possible but the mindset may never disappear ... "man i'm not working enough!! (at 130 miles a week, because it's not 170)" etc.

dno, 2cents.

7704
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: October 19, 2017, 07:21:10 am »
Quote from: Mutumbo000 on October 19, 2017, 07:12:46 am

Jon Drummond



bodybuilders jelly of his hamstrings..  :o

7705
Nutrition & Supplementation / Re: Foods that bloat you, or wreck you
« on: October 18, 2017, 09:46:07 pm »
Posting here as well .. this is more like, training that wrecks your gut, and then your gut wrecks you.

http://www.adarq.org/800m-running-andor-conditioning/various-running-articles/msg136241/#msg136241

7706
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: October 18, 2017, 09:45:44 pm »
decent read. i think my gut sometimes gets wrecked from the mileage/intensity i'm putting in .. this morning really showcased it, stomach felt completely "dead".. as if it couldn't do anything. Need to somehow figure out how to NEVER get that feeling.

https://www.runnersworld.co.uk/health/well-being/why-your-gut-health-is-vital-to-running-success

7707
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2017, 08:47:43 pm »
Quote from: seifullaah73 on October 18, 2017, 07:27:32 pm
What do you think about weightlifting gloves to help with the grip issue as well as for comfort/protection from calluses, primarily for deadlifting heavy weight.

ya gloves can definitely help. I personally don't use them, but, I have in the past on occasion, definitely help. Also, some people who talk sh*t on gloves, use tons of chalk .. chalk can also help.

I'd try to avoid using them when you can, ie for most lifts.. and only use them for certain lifts. You don't really need to lift with your bare hands, I mean there's no reason for it really, but it's still probably better to only use gloves when you need them, not for everything.


Quote
If so would any glove do or are leather the best ones to have.

pc

not sure about the actual type of gloves.. i'd look and see what kind of gloves PL'rs are using, or crossfit people etc, or what the "rogue fitness" site sells, they usually have good equipment, just to get an idea of what kind of "top notch" gloves/equipment people are buying. I imagine leather gloves made for lifting will be the best.

my 2cents!

peace!

7708
Pics, Videos, & Links / Re: beast
« on: October 18, 2017, 08:38:29 pm »
it's not super beast, but beast nonetheless.. Chase has been putting in tons of high rep trap bar DL's lately. good set, probably close to 2 x BW for 21 reps.


7709
Basketball / Re: NBA 2017 - 2018 Season
« on: October 18, 2017, 01:58:24 pm »
^^ you forum like a "school girl".

7710
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2017, 01:40:34 pm »
10/18/2017

bw = 140
- :wowthatwasnutswtf: :wowthatwasnutswtf:
- stomach felt really empty though
bw before bed = ?
soreness = none, quads dead, calves dead
aches/injuries = none
cramping = stomach feels a little wrecked but no cramping
morning quad flexibility = tight
morning hamstring flexibility = tight
feel = dead

wakeup = 5:30 AM

diet:
06:00 AM: black tea, grapefruit
07:00 AM: workout: light running
- too late! shit!
08:30 AM: 2 x 2% milk, water w/ lemon
09:30 AM: 2 x sweet potato saute in olive oil / salt / black pepper / some water / cane sugar, 2% milk, water w/ lemon
- really good but way too much food. stomach blew up.
12:00 PM: 2% milk, 2 x water
02:00 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 10
-- good set
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
04:45 PM: whole foods: a bunch of orange chicken, mac & cheese, coconut water
- needed something quick/asap, was good AF.
08:00 PM: 2% milk, coconut water, avocado, some spent grain hearth bread
- between all of these meals today, stomach feels ready to explode... need to get it out of there.







stretch:
01:30 PM: some light quad/calf stretches
08:45 PM: soleus during dishes



leg drain:
09:30 PM: 20 min, instead of stretch



naps:
05:30: 1 hour .. knocked out.



workout: morning: very light 8 miles ~8:50mm-10:40mm, legs dead, stomach empty, no looking at watch

feel pretty dead.. it's a good thing today is light.



wrecked.

138 after run.. crazy.  :ibrunning:



TODO: more light stuff later probably

- dead. AELS/AERS/AETS.




Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

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