Adarq.org

mo farah used to cut the back of his shoes because it bugged his achilles.

<a href="http://www.youtube.com/watch?v=mcR0kRelKo0" target="_blank">http://www.youtube.com/watch?v=mcR0kRelKo0</a>

O

M

G

insanity.

haha

just watched "breaking2" on National Geographic, well done. Just a recap of the buildup/event.

Man, I Kipchoge is just incredible. It's jaw dropping how beautiful he runs for 26.2 miles.

is it just me or do vertecs often seem to be leaning a little bit? would make a big difference to measured heights if so, and be a pretty serious bug in the design.

serious flaw for sure .. once you put them at their "max height", lowest part of the silver bar at the 10' marking, it's really "flimsy" and that's when you see the bend/tilt. If you have it at 9'6", it's ok. If you raise it ABOVE 10', using your own custom marking, where it's nearly about to come out of the base piece, it's super flimsy.

so yup, definitely spot on about a flawed design... it doesn't hold up well at mostly ~10' usage .. i think that's why you see lots of videos with people having it at 9'6" and having people still do impressive vert tests on them, it's much more solid/straight at this measurement.

peace!

Andre ward announces retirement from boxing.
http://www.boxingscene.com/andre-ward-announces-retirement-boxing--120695

It's a shame because of his legal battle he was left out of some exciting fights. But what a great fighter.

hopefully it's a Mayweather style retirement .. I feel like there's still some major fights for him out there :/

sucks.

but hey he'll be healthier for it.. so good move.

FRIDAY = REST DAY.



09/21/2017

bw = 148
- 
soreness = moderate: hamstrings, chest, lats, middle back, upper back
- lmao
aches/injuries = spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok

wakeup = 7:30 AM

diet:
- 7:30 AM: water w/ lemon
- 8 AM: workout: bw
- 8:30 AM: workout: walk/light run
- 10:30 AM: water + protein
- 12 PM: whole foods: very berry smoothie with whey protein, mochi ball, peach / ginger green tea
- 3:30 PM: jalapenos, grilled chicken, 2 x avocado, prickly pear cactus water, coconut water out of the can to cool my mouth from the jalapenos
-- OMFG, love cactus water
- 6 PM: cactus water
- 8 PM: workout: light speed
- 9:30 PM: water + protein
- 10 PM: 4 x grape fruit, 2 x banana, 1 x enormous avocado, cactus water
-- such a great meal .. 
- 11 PM: water w/ lemon






stretch:
- 10 PM: soleus alot, during dishes
- everything before bed



bw:
- 8 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 8
- chest/lats felt dead after



very light run:
- 8:30 AM
- 2 mile walk, very light 4 mile run (9:02, 10:06, 10:23, 11:11)
- lol


bw:
- forgot



workout: light speed, working on ~5 min/mi pacing

https://www.strava.com/activities/1195456092/laps

part 1: sidewalk speed: working on relaxed sub 5 pace: 25 x ~100m with 10m fly in
part 2: sidewalk speed: working on relaxed sub 5 pace: 3 x ~250m with 10m fly

just working on trying to just hit a very relaxed sub 5 pace.

had to reset my watch, max lap limit.





decent session .. tried to just stay very relaxed while also hitting those paces. went ok .. did jog back recovery after a while, walk back recovery was too easy. Should have done jog back from the beginning, will do that in the future! In better condition now, so really light jog makes the workout move along faster too.

---

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)]

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,]
- total: 20691m
- 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)]
- 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")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"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, ]
- (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")]