Adarq.org

photos/recap on previous page

10/15/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = left calf slightly tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5 AM

diet:
05:15 AM: black coffee
05:25 AM: avocado, grapefruit, cup of coconut water
- PERFECT!!!!!!!!!!! 
07:00 AM: workout: warmup for race
07:30 AM: 5k race
08:00 AM: sweet green tea, rxbar
09:00 AM: some organic JUNK from a few of the booths at the venue, wrecked my stomach so bad
10:00 AM: whole foods: smoothie with whey, some chicken, plantains, fried yucca
11:00 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 PM: coconut water
03:00 PM: coconut water
04:30 PM: workout: bw
- 5+sec dead hang pullups: BW x 5
-- could have done more but chillin
- full dips: BW x 10
05:00 PM: cup of coconut water, avocado, 2 x sour dough
06:30 PM: workout: light running
- 139 lb. after workout lmao 
09:30 PM: 3 x 2% milk, 3 x coconut water, watermelon



stretch:



race: photos & recap
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136102/#msg136102



workout: awesome light session: ~400m of intermittent "kenyan drills" / "track drills" mixed in between reps: 5 x 1 mile (light, 7:XX), 1 x 2 mile (very light, 8:XX), 1 x 2 mile (uber light, 9:XX)

going to be incorporating more drills, to improve mobility, flexibility, coordination etc. This session felt really great. Loved how I felt after activating my calves/quads/glutes more doing various drills with hip/knee/ankle locked .. reminds me of the stuff i used to do for dunking - stiff leg pogo hops, to improve my triple extension for vertical jump. I've really been missing out by not incorporating this stuff sooner.

---

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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

The difference between the instructor/coach & the young athletes, is absolutely incredible. The biggest thing that stands out to me,
 other than being 1000x better at the drills, is his ability to perform them with a "straighter leg", similar to how you would force stiff legs during single or double leg pogo hops. This gives him much more bounce, much lighter/softer looking feet, etc.

<a href="http://www.youtube.com/watch?v=aR2MyqYs1pA" target="_blank">http://www.youtube.com/watch?v=aR2MyqYs1pA</a>

good stuff. lmao.

<a href="http://www.youtube.com/watch?v=allcgyEAWB0" target="_blank">http://www.youtube.com/watch?v=allcgyEAWB0</a>

as an example of what I was talking about above, and since these are my 5 favorite songs to get hype to, here's some mobb deep:

other than the crappy intro (hate intros), i counted 3 F bombs in the song, and a bunch of shit's because it's in the hook. I prefer shit than fuck in a hook.. also the F bombs dropped, just seem so well placed, like a really intense point/line in the song:

QU - Hectic
- 3 x F bombs

<a href="http://www.youtube.com/watch?v=T3WhwOhlu70" target="_blank">http://www.youtube.com/watch?v=T3WhwOhlu70</a>


Survival of the fittest
- 3 x F bombs, all from Havok

<a href="http://www.youtube.com/watch?v=Dz5VzLz67WA" target="_blank">http://www.youtube.com/watch?v=Dz5VzLz67WA</a>

My crew's all about loot—fuck lookin' cute!
I'm strictly Timb boots and Army certified suits
Puffin L's, laid back, enjoyin' the smell
In the Bridge, gettin' down, it ain't hard to tell
You better realize

Shook ones part 2
- 0 x F bombs

<a href="http://www.youtube.com/watch?v=0NUX4tW5pps" target="_blank">http://www.youtube.com/watch?v=0NUX4tW5pps</a>

that's also one of the greatest hip hop songs of all time.

Two other songs I love on there, Trife Life, and Cradle to the Grave. The beat on Trife Life is incredible.



man.. it's incredible.. that album, is easily the best rap/hip hop album i've ever heard. I still to this day, have never gotten bored with it, it's perfect to me. I mean I have a cd player in my car, and my infamous cd, and when I want to listen to something but there's nothing on, i play it.. if i'm getting hype, ie like today driving up to the race, i play it.. Hectic & infamous mostly. I'll check the radio, see if anything good is on, usually nothing, then go back to that album.

RIP Prodigy.

man mobb deep is so legit. just listening to those songs trying to count F bombs and i'm amazed at how good that "story rap" is.

crazy.

10/15/2017

quick recap.

felt GREAT. yesterday's diet + this morning's diet, had me feeling superb. no cramping, not too much peeing, though a few big #2's.. easily hitting sub 5 pace during my warmups, tons of bounce, very relaxed, explosive etc.. so, very happy about that.

https://www.accuchiptiming.com/images/race_results/2017/Devil_Dog_5K_Age_Group_Results.htm

https://www.strava.com/activities/1231702882

from strava:

devil dog 5k race: 3rd in 35-39 age group, 10th overall @ 19:08: first mile (5:29) felt very good (comfortable/relaxed), tanked @ ~1.5 or so, lmfao.
man I hate 5k distance, but I absolutely love local 5k events, this one was impressive & huge. Obviously i'm not in 5k shape to hold ~5:30 per mile, but it really is crazy to me how comfortable that first mile feels, and then how everything just shuts down (especially mentally) around 1.5. I don't care at all though, I love just pushing it that first mile, makes the whole thing so much fun.

Next week i'm doing an even faster 5k, in which I will be trying to PR my mile like I did last year in that race. I'm going to push it hard (hopefully) and not give one sh*t about anything past 1 mile, which should allow me to really crank it up. Watch based mile PR is 5:06, official is 5:12 .. I'll be shooting to PR my watch based mile, so expecting to max out the last 400 or so of it and try to get sub 5. Who knows though. I might literally have to walk after that, but i'll try to trot it out.

so ya, 5:29 comfortable first mile, felt great.

#3rd in age group, 10th overall.. it's funny, the #1 and #2 guy hit 5:48 and 5:50 respectively for the first mile. pacing yourself is a great idea but not my kind of party.

held lead or tied with 2nd place overall guy (a 58 year old, leaner than me, similar leverages/build, crazy shape, in flats like me) - shoulder to shoulder or a step ahead, for ~1.3-1.4 miles. He was breathing about the same as me, we both seemed very similar. #1 guy behind us at the time, was breathing really easy though, he even said "good job guys!" at the 1 mile mark when everyone's watches beeped, no huffing/puffing, so he was solid.

These 5k guys are nuts.. I looked up a bunch of their stats on strava, i'm pretty sure I have a faster 1k and even faster mile than alot of these guys, but they crush me over 5k, and destroy me over 10k, and annihilate me over half marathon, and completely eviscerate me over marathon. I really just have more of a speed mindset, even though i'm not "fast" *yet*. The #2 overall guy i talked about earlier, I have better tracked stats for 1k, he is 3s faster over a mile, but he is 1.5 minutes faster over 5k, 6 minutes faster over 10k, and 16 minutes faster over half marathon. I just find it interesting, from a physiology/architecture/training/mindset standpoint.

damn look at the difference between the guy who was #1 overall, and myself, according to strava (left = him, right = me):



that's pretty nuts.. never would have expected that.

To me, that makes me even more optimistic about getting my <= mile down. I think that's just where my strengths are (800m, 1k, 1500m, mile). Keep nurturing them. ie, don't "try and be a dunker", or in this case, a 5k, 10k, half, marathoner etc .. just nurture my strengths and max that out.

Some stats:



notice on both of my final warmups, 4:57 pace @ low 18x SPM.. So when I say things like, "relaxed sub 5", that's what I mean, and the max SPM in those short intervals isn't much higher at all. So my first mile, was basically the same cadence (SPM) but much less stride freq. So I felt VERY comfortable. During that mile I was like, damn I might be able to hold this for 5k......... lmfao. But then my training/body/mind kicked in and said, hey you know you're only half way there, alot more torture to go.




You can see my SPM just goes way down ~1.3 miles in.



A bunch of photos, got some SICK ones.

















Finally.. stomach is destroyed. Ate some free organic b.s. after the race, got my stomach absolutely wrecked. fml. lmfao.

peace!!

rest day, race tomorrow.

10/14/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = calves moderately tight
- 
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 6 AM

diet:
06:00 AM: sweet green tea
07:30 AM: light walk, experiment
- cut short due to thunderstorm
- felt good but calves so tight
09:00 AM: 2% milk, coconut water
12:00 PM: grilled chicken w/ lemon, watermelon, avocado
05:00 PM: cup of coconut water
06:00 PM: huge sweet potato, chicken skewer, coconut water
08:30 PM: 3 x grape fruit, 2% milk, avocado, cup of coconut water





stretch:
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
- 03:00 PM: LEG DRAIN - 20 minutes .. man this REALLY helped loosen up my legs.. pretty ridiculous tbh.. as SOON as I put my legs up, i felt the "pulsating" and blood flowing back down, after they felt quite fresh. I think it works best if you don't do it all the time.. dno though. 



workout:rest day walking heart rate experiment ruined due to thunderstorm: analyzing how walking pace changes over time, while maintaining ~79 BPM heart rate: avg = 77
- https://www.strava.com/activities/1229682433

Wanted to do 8 miles, got cut short after 3. Surprised how low my HR is at 16:XX min/mi walking pace, that's a good sign I guess. I remember several months ago at 16:XX it was > 100. Apparently I burned *16* calories on my second mile, lmao.

---

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

this was so good.. so relaxed right now.

man these Kenyan IG channels put out some seriously good info .. it's incredible. They give you some really great details & training footage. They also seem to love answering questions..

This is my favorite so far:

instagram.com/kenya_experience_iten/

This one is pretty good too:

instagram.com/iten_kenya/