Adarq.org

legs felt so heavy & tight this morning, calves especially (left more so). not enough sleep didn't help, but i also think alot of it has to do with how I ate yesterday .. though I felt fine, the food I ate was likewise heavy .. nothing like the way I feel when eating fruit and maybe some eggs etc. Also, my left calf got alot tighter mid-day towards the evening.

love my short shorts!!! LMAAFOFO!!



09/30/2017

bw = 147
- alot of food in me
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 5:30 AM
- forced wakeup

diet:
- 05:30 AM: 3carb pre-workout drink, banana
-- going to stop drinking the pre-workout drink and see how I feel
- 07:00 AM: workout: morning speed test
- 09:00 AM: 2 x grapefruit, 2 x coconut water
-- made me feel alot better.....
- 12:00 PM: workout: bw
- 01:00 PM: whole foods: peanut butter bar, watermelon juice
- 03:00 PM: workout: bw
- 03:30 PM: 2 x avocados, 2 x sourdough bread slices, banana, sweetened green tea
- 05:15 PM: quarter watermelon
-- so good
- 06:00 PM: workout: bw
- 07:00 PM: workout: speed
- 09:00 PM: 4 x eggs (sunny side up), 2 x hearth bread (put two eggs as a sandwich), 2 x banana, 2% milk, coconut water



stretch:
- 08:45 AM: soleus stretch
- 09:30 AM: soleus stretch
- 05:30 PM: soleus, alot, some good work during dishes
- 10:00 PM: soleus during dishes
- 10:15 PM: everything before bed



workout: morning speed test
- long warmup to try and get my legs loose, fail
- warmup runs were 5:20-5:30 pace, not snappy
- 1 km @ 3:15 (~11.5 mph)
-- not so bad considering .. PR is 3:03
-- will try and PR my 1k soon, sub 3 son.
- finished with an easy 1.5 miles at ~7:30 min/mi pace





feel really tired.. probably going to take a nap. would like to do another session tonight.. i'll probably feel alot better, as long as my left calf isn't freaking out. if it's freaking out i'll just walk or something.

hit 4:4x at some point, for every split.. could barely hit it in the morning................................ less effort in the evening too, just much more snappy/explosive.. morning effort = tight, evening effort = loose.




workout: bw
- 12 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 8



workout: bw
- 3 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 10



workout: bw
- 6 PM
- 10+ sec dead hang pullups: BW x 5
- ~3 sec pause at the bottom full dips: BW x 5



workout: speed
- sidewalk speed: "zigzags": 3x ~{420m,355m,193m,225m,112m,180m,100m} + short walking rest -> everything low 5's to high 4's
- https://www.strava.com/activities/1209458607

like a different person compared to this morning.. felt so good. it rained before my session too so, sidewalk *slightly* slippery, had to be a little careful like usual when it rains, but it's not risky slippery.

ate light today, all fruit.. really think that helps me feel significantly faster when i'm running. about to get the protein in now, eggs + fruit.

tomorrow = 2 very light run/stroll sessions, early morning & early evening.







WTF
- im feeding my dogs some bread, and james runs up and slams his claw into my knee.. hasn't stopped hurting since. he hit it right on the VL tendon insertion.
- insanity

---

Monthly Tracker: October 2017

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145),(30,147)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- FORMAT: (day, miles walked)
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00)]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m),(30,1000m),(30,4755)]
- FORMAT: (day, total speed interval distance in meters)
- total: 48396m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50),(30,12.2,4:55),(30,13.8,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)
- TODO: 9/21

Total jump rope time: [(4,60m)]
- FORMAT: (day, minutes)
- total: 60m

Total jump rope messups: [(4,12)]
- FORMAT: (day, # of mess ups)
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so"),(30,"slightly","calves - left more so")]
- FORMAT: (day, overall soreness, specifics)

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ,(30, 5:30 AM, 6)]
- FORMAT: (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"left calf slightly,right hip iliac crest slightly,left adductor slightly"),(30,"left calf slightly, right hip iliac crest slightly")]
- FORMAT: (day, specifics)

Obviously, falling asleep & waking up around the same time each day/night is important. These are just some other things.

Here's a few things i've noticed recently:

Stuff that hurts my quality of sleep:

- Lots of bananas at night before bed seems to be a very bad idea. Both times i've eaten 6 bananas before bed, i've had lots of trouble falling asleep & staying asleep.

- Keeping my phone turned on, instead of putting it into airplane mode. This is a weird one.. But, i've been putting my phone into airplane mode before bed for like 8 months now, and literally every time I forget to do it or think I do it & somehow mess up, my sleep suffers - usually waking up alot or having that awake but really sleeping feeling. At this point, I don't see how it could be placebo.

- Trying to fall asleep while being hungry, another no brainer.

- On the other end of the spectrum, too much food can wreck me, specifically that rice/beans overdose the other night. Just made my stomach bubble up so much that I couldn't pass out.

- Too many liquids or not enough salt in diet, causing you to go to the bathroom one million times, is a nightmare.

- If my one of my dogs can't sleep, I can't either. lmfao.



Stuff that helps my quality of sleep:

- Getting off the computer an hour before (no brainer).

- Light static stretching before bed in barely any lighting. This has been a good move, helps me stay consistent with stretching, and also helps me get into sleep mode.

- If i'm having a hard time falling asleep, I can go get a glass of milk and that often helps.

- In the past: zinc + magnesium seemed to help, definitely intensified my dreams too for a while.

- A hot shower ~60 minutes before bed, and also before stretching, seems to help.

- Ear plugs + eye mask is effective, but you are less aware of what's going on, hehe.



If anyone else has some stuff, feel free to post

peace!

forced full rest day!!

feel really good today, minus the calf soreness.

I got a new saucony jersey today, and some short running shorts lmao! They look like this:

hate this image that I linked: https://www.trekkinn.com/f/13601/136010882_4/saucony-endorphin-split-short.jpg

so I took one myself, just to show the shorts length:




definitely feels weird mentally wearing shorts that tiny, however, they feel absolutely amazing.. so much more freedom when moving my legs around. I think i'll probably raise in em`. Going to wear em` tomorrow night probably. I come from that modern basketball world of shorts covering the knee, so, it's taking some getting used to as the running shorts get smaller, or even wearing my compression shorts. But performance > * so, whatever.

saucony jersey is nice too, it's all blue, but same fabric & size as my other one.



09/29/2017

bw = 145
- 
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight, left adductor slightly
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 9 AM
- slept in, rough sleep last night


diet:
- 9:30 AM: water w/ lemon, banana
- 1 PM: anthony's: roast beef sandwich, family sized salad just for me w/ gorgonzola, water w/ lemon
- 4 PM: 2 hour nap, passed out from such a good, enormous lunch
- 9 PM: 3 x banana's saute in olive oil & salt, 2% milk
-- so good






stretch:
- light quad & some calf stretching a few times
- 9:45 PM: soleus during dishes

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m)]
- total: 42641m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"right hip iliac crest slightly,left adductor slightly")]

man i've had some horrible nights trying to sleep lately too.. was actually going to create a thread on it a few days ago, i'll do that now.

27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.

ya that's why i loved elevating my heels, even for halfs. i was all about quad dominance for RVJ.  it's something to worry about though for sure, since it's not really "natural", it's introducing something that's changing our joint angles so, now i'd personally try to avoid it for running and such. Plus I feel like it can also tighten up the achilles a little, which is scary.

3x/day? damn sonson.

what are your weight goals now?

the days i work out with my hairdresser/future wife/future baby mama/ future handcuff each other to the bed lady friend I will switch them around.

lmao.

from "wifey material" to "handcuff each other material".

lol @ "lol that panned out".

that'll probably be a great transition from what you're doing now .. why not also add chinups to frequency? so squat, bench, chinups? though, pullups might be safer, lats can handle alot, biceps will get beat up more during chins.

edit: oh btw, cottage cheese is interesting.. I absolutely hated it early on, had to force myself to down it. Now, just the mention of it makes me fiend for it. How many times have you eaten it? The thing with me was, I ate it, forced it down for a while .. then stopped. Then came back to it years later and destroyed a tub in one sitting, absolutely loving it.

pc!

So far, great video .. takes like ~5 minutes for him to get into it.

<a href="http://www.youtube.com/watch?v=BgXxb4BzZcU" target="_blank">http://www.youtube.com/watch?v=BgXxb4BzZcU</a>