Adarq.org

nice blog post on kipchoge vs avg strava runner, for the 2017 Berlin marathon.

https://blog.strava.com/berlin-marathon-14921/

It's okay to eat the occasional dirty carb up ..

says the guy who is fiending for ice cream lmfao!

the saturated fat fills out (the intramuscular triglyceride fat of) muscles better and you look better the next morning. That's what the bodybuilders claim anyway lol.  Great job on the cut. I think you should take a maintenance break and make a new bodyfat% setpoint. You can always cut more later down the line but making this stable is important for keeping the fat off later down the line. Always the part i struggled with tho.

i can't wait until fri .. complete rest day and some big eatin`.

i don't like to stress myself out with it much. as long as i'm "vast majority" eating clean, i'll go off and kill a bunch of food on some day when i really want it. not necessarily ice cream because i'm not at all craving it anymore, but i'm crazing a roast beef sandwich on friday & a huge salad with gorgonzola..

pc

09/27/2017

bw = 145
- 
soreness = calfs a little, chest slighty, biceps slightly, quads slightly
aches/injuries = none?!
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = good

wakeup = 9 AM
- slept in, rough sleep last night .. took until ~2 AM before I probably fell asleep :/


diet:
- 9 AM: other half of pre-made coffee drink, bunch of water
- 9:30 AM: light stretch while throwing dog toys
- 10:30 AM: very light run
- 11 AM: light stretch
- 12 PM: green tea, 4 x scrambled eggs, 1 jalapeno, 1 red chili, 2 x SF sour dough, banana, 2 x grape fruit
- 12:30 PM: 2% milk
- 4:30 PM: propel + water
- 8 PM: workout: light run
- 9:10 PM: protein + water, banana
- 10:30 PM: a ton of rice (~10 oz basmati) + salt/pepper, red kidney beans, water w/ lemon, matza (sp?)
-- probably ~1800 kcal or more
- 11:30 PM: 2% milk
-- I AM ABSOLUTELY STUFFED






stretch:
- 11 AM: light stretch
- 3:30 PM: soleus during dishes
- 5:30 PM: everything




workout: very light run
- 10:30 AM
- fasted: very light 4.3 mile run - just kept everything slightly under 10 min/mi
- felt good. i think my "very light runs" are actually improving too.. pace is more consistent.



workout: light run
- 8 PM
- light run: 5 miles @ 8:56 min/mi pace
- just working on pacing, relaxing, getting some work in.

---

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)]

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)]
- total: 35441m
- 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)]
- 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")]

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")]

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")]

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)]
- (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")]

did i ever post the Floyd Sr. video?

<a href="http://www.youtube.com/watch?v=nFEk5qT708o" target="_blank">http://www.youtube.com/watch?v=nFEk5qT708o</a>

i tell u what, Z looked more scared of Floyd Sr than he did Wilder or that monster 16 year old kid who nearly killed him.. That Floyd defense had Z completely dismantled. lmao.

Sr look really good in there.

daamn sounds good.



i'm not good with spices.. every time i actually use spices, i don't like it. that's one thing i screw up easily. i'm way better at using peppers and stuff like that.

somosrunners has some nice photos they are doing now, with all of the km's on each photo! These are great.

?taken-by=somosrunners

?taken-by=somosrunners

An awesome IG.

instagram.com/the_running_statistician/

Tons of sick posts on it, with more data than you see in most posts.