Adarq.org

yesterday: 02/11/2017: rest, absolutely nothing.



02/12/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

2 PM

- cereal + 2% milk
- green tea
- banana
- pre-made beet juice drink



Food

5 PM

- gatorade



Session: Evening

7 PM

dead hang neutral grip pullups: BW x 10
- ~2-3s hang

dips: BW x 10

dead hang pullups: BW x 8
- ~2s hang

pushups: BW x 35

run: 2.5 mile run with some hard intervals
- 0.34 mi @ 4:40 pace

jumps: L-SLRVJ ~10'5
- ~10 or so jumps each
- felt good

lunges: football field up and back
- explosive/strong

light run home: ~1 mi
- ive never run after lunges.. felt tough, legs dead.. left knee bugged a little during that.





felt fast today.

OH ALSO: I tried to hit those numbers at a lower cadence and I did .. so that's cool. I wanted sub 5's with sub 200 SPM... i was taking "stronger" but less frequent strides.



Food

8:30 PM

- ensure propel



Food

9 PM

- ice cream



Food

10 PM

- mixed nuts
- cereal + whole milk
- propel


Food

5:50 AM

- dno yet, something


im wrecked lately.. programming life. trying to finish this concept still.. i dno why but every time i code something, it seems to turn into an 'eternity'.. i mean i'm definitely getting close to finishing but, it just never seems to end.

BLEH!@$@!$!@



i can't wait to forum tomorrow.. going to fucking forum and not code for a bit.

dumb question: the coding you're doing, is it just for yourself right now? or are you doing some contract work? combo?

ya some contract work for a friend.. no personal projects atm, still annoyed at how bad the forum project went - the author of GHCJS ignoring me completely for over 2 months, when he literally worked with me for an entire day to get my project setup on his local, and he told me he'd look into fixing the bug in HIS COMPILER.

so ya, eventually i'll have to re-write the frontend i was doing in haskell -> in javascript. I dropped GHCJS forever. I'd never recommend anyone take a risk on it. Full stack haskell is a nightmare.

but ya the stuff i'm doing right now is in golang .. well, converting PHP (nightmare) to golang (awesome).. so it's a mix of fun and hell. hah.

pc!

felt good today!


02/09/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = light hamstrings
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- cereal + 2% milk
- green tea
- banana



Food

5 PM

- gatorade



Session: Evening

6 PM

dead hang neutral grip pullups: BW x 10
- nice!! ~3s pause too at the bottom

dips: BW x 7

dead hang pullups: BW x 8
- nice!!

pushups: BW x 30
- felt strong

run: light 2.5 miles with some intervals

jumps: ~10'3 touch - right hamstring felt ok

run home: light ~1 mile with a few more intervals





some nice speed there.. felt way faster than yesterday. a nice ~quarter mile effort at ~4:30 pace.

left knee was annoying me when i first start running, but disappeared after my quarter mile sprint.. and completely during/after my jumps.

only scary thing was when i was done, a half hour later, bent down to touch my toes and right knee (behind the knee) felt real sore.. but that disappeared too.



Food

7:30 PM

- ensure



Food

9 PM

- propel
- alot of brie + crackers
- bread + pesto



Food

10 PM

- some ice cream



Food

11 PM

- propel



Food

5 AM

- cereal + whole milk
- banana




#DoYourJob <-- nice.

feel good right now, but up way too late.

haven't read anything or politic'd in like 2 days.. because i've been coding so much. Porting some crazy disgusting PHP over to golang.. and i'm almost done i think.. which is amazing. Can't wait until i get this ported over, going to be awesome as fuck.

today:

left knee (patella bugging me after running).


02/08/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = left hamstring slightly - right hamstring moderate
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM

- 3 x pizza slices
- beet juice smoothie
- bread + pesto
- gatorade



Session: Evening

7 PM

run: light 2.5 miles with a few intervals mixed in

jumps: ~10'2 touch - right hamstring keeps getting more sore.. HEH!

some dips/chinups

run home: 2.5 miles, a few intervals mixed in









the 0.36 interval was actually better than 5:06 pace, had to slow down a few times then pick it back up.. so it was decently fast

felt ok.. definitely feeling less in shape than when i was running that higher volume.. but i'm also being cautious about my knee



Food

9 PM

- 2% milk



Food

10 PM

- smoothie
- propel
- banana



Session: Stretching

4 AM - 4:30 AM

- quad stretching
-- mostly doing hip flexor/quad stretches while computering.

this'll probably end up being a bad idea.. left knee is bugging out a bit, trying to just relax and loosen up. :/

right knee flexibility has improved alot, but it's not back to normal. left is really loose, but felt it behind the knee a few times when i stretched.

weird stuff. seems like i'm broken, tehehe.



Food

4:30 AM

- 2 x southwest style egg rolls
- 2% milk

The Cruz and Bernie debate looks more like a Presidential Debate than the actual ones.

:/

I wish it were Cruz or Kasich at the helm right now (on the GOP side. Obviously I wish Bernie had won it all ).. The stuff that's going on with Bannon & Trump is disgraceful, but i'm not a fan of the alt-right (white supremacy) movement & corporate takeovers, so that explains my disgust.

:/

02/06/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = left hamstring slightly - right hamstring moderate
aches = left knee barely (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- ensure
- green tea



Food

4 PM

- cereal + 2% milk
- kale smoothie
-- lol



Session: Evening

7 PM

run: light, a few fast intervals mixed in
- left knee felt slightly achy at times, but not when i turn up the speed .. only did 2.5 miles total
- best interval: 0.30 mi @ 4:37 min/mi pace! yay! 
- up near 15 mph.






jumps: L-SLRVJ ~10'4 touch
- right hamstring wrecked.. so that's why my right hamstring is still so sore, from those jumps a few days ago.
- only did a few, light warmups an then a few harder ones.

walking lunges: 2 x football field up and back
- best lunges so far.. very powerful. also exploded out from the bottom.

when i got home:

dead hang neutral grip pullups: BW x 8

dips: BW x 7

fast full rom chinups: BW x 9

dips: BW x 5


good session!!

absolutely no knee discomfort during lunges, great sign.



Food

8:30 PM

- whole milk



Food

10 PM

- a bunch of chicken wings
- 1 x pizza slice
- propel
- m&m's after



Food

5:15 AM

- cereal + whole milk
- banana
- propel




happy about the speed I hit today during my run.. enjoying not training as hard.

well, the lunges are hard.. but today they were much easier than previous sessions.. also I didn't do 3x, only 2x.. still, usually dying during my first set. adaptations already perhaps.

pC!

OMFG I was just watching the highlights and I thought the sea hawks were gonna win but the patriots managed to get it to over time and steal it.

is during overtime first one to score wins?

damn patriots stole the win.

seahawks didn't play bro!!

falcons.

but nah, american football overtime works like this now (it used to be sudden death, first to score):

if the first score is a touchdown, that team wins
if the first score is a field goal, the other team has a chance to tie with their own field goal or win with a touchdown
after this, any other score wins the game

i think it can end in a tie after 1 overtime, in the regular season. I imagine they'd play two in the superbowl.

patriots earned that win. everyone thought they were toast after the first half.

pC!

BEST

SUPERBOWL

EVER.

(but it didn't look like it was going to be .. midway into the third quarter).

Absolutely amazing come back.. Edelman's catch was mind blowing, i freaked the-f out.

Yet another "The Catch":

<a href="http://www.youtube.com/watch?v=4SiUNdkIwzQ" target="_blank">http://www.youtube.com/watch?v=4SiUNdkIwzQ</a>

Brady .. 5 SB'z, wtf.