Adarq.org

rest, injury



01/27/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee slightly
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

12:30 PM

- fruit smoothie
- green tea



Food

2 PM
- carabas

- bread + oil
- mozzarella sticks
- chicken bryan sandwich (very good)
- desert



Nap

5 - 7 PM



Food

10 PM

- some ice cream



Food

4 AM

- fruit smoothie
- 2% milk
- banana



light stretching/icing throughout the day.

both knees feeling better, but at times feeling whack.. but better overall.

hoping to run tomorrow.. was going to run again tonight but, just too tired/busy.



btw, it's insane how many PHP projects i've seen that are just an absolute hell.. i'm trying to convince someone i know to let me prototype their PHP project in GoLang .. I really can't comprehend how these people code php, globals everywhere and running php inside of php includes.. no type safety, no sanity, copy & paste everywhere instead of code reuse, wrecked architectures.. shit is insane. I guess if you had some really "pro" php devs, it'd be better but it seems like most projects aren't built that way.

 

Quote from: seifullaah73 on January 26, 2017, 04:38:33 pm

Just like you have knee support braces or ankle support braces, but is there anyway to wrap or put anything as a hip support as i sprained my hip for trying to squat 60kg last week and now its been painful to do certain things without the pain coming up, I was wondering is there any sort of support for the hip flexor.

I can comfortably squat 60kg up to 3 inches above parallel but any lower then my hip starts screaming.

no. rest.

x2, do not mess around with hips. Those injuries can become chronic, very fast.

Also avoid anything that aggravates it, especially deep squatting with heavier weight.. hip injuries usually take a long time to heal, and it's so easy to experience a setback.

:/ sucks man.

carl frampton vs leo santa cruz rematch this saturday. 

ya man can't wait. i think cruz gets him in the rematch.

also mikey garcia is on the undercard i think.

great night of fights!!!

yesterday:

rest

right knee felt alot better, left knee bugging on patella.



01/25/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 4 AM
wakeup = 12 PM
bw = 154 lb.
- 
- going back down
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left knee (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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

12:30 PM

- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Session: Afternoon

5 PM

light bw stuff.

S1: (dead hang neutral grip pullups: BW x , (dead hang chinups: BW x 7)
S1: pushups: BW x 15, 10
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20

quick light workout.



Food

6 PM
- soy milk
- banana



Food

7 PM

- 1/2 calzone
- 1/2 lasagna
- 1 garlic roll
- propel



Food

10 PM

- 1/2 pint ice cream



Food

3 AM

- 2% milk
- 1/2 smoothie
- banana



coded all day. Left knee was really bugging alot until I massaged it late at night. weird.

light run, injury

right knee (back of knee/upper calf/hamstring insertions) felt alot better all day .. also i didn't mess with it at all .. so my run went great, but it's hurting afterwards.



01/24/2017

Bio: Morning

last night's sleep: 10 hours
- 
last night fell asleep: 4 AM
wakeup = 2 PM
bw = 154 lb.
- 
- going back down
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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

- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Session: Afternoon

3 PM

light bw stuff.

S1: (dead hang neutral grip pullups: BW x , (dead hang chinups: BW x 7)
S1: pushups: BW x 20, 15
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20

quick light workout.

felt good



Food

4 PM
- soy milk
- banana



Session: Evening

7 PM

light run on grass/turf: 12.4 miles in 1h:57m:33s @ 9:28 min/mi

felt great actually.. left quad tendon achy a bit, but calves/knee/body felt really loose/good.

it's amazing how much faster i feel when i go from grass to asphalt.. grass feels good but slower, asphalt is rough but faster.. feels weird going from grass to asphalt after so many miles, you can feel your body re-calibrating.

THEN after cooling down when i got home, injury started bugging me.




Food

9 PM

- soy milk
- propel
- 1/2 smoothie



Food

11 PM

- medium sized bowl of cereal + 2% milk + honey + blueberries
- 1/2 smoothie
- some chips



Food

3 AM

- english muffin with butter
- orange juice



iced my leg twice tonight (after my run).. I actually iced it last night (didnt log it - forgot), seemed to be pretty helpful.

pc!

Quote from: Mutumbo000 on January 23, 2017, 06:45:55 am

Pick up basketball-
Played for 3 hours. We played a full court 5 v 5 and I got my first in game dunk on a fast break albeit it being pick up 

Niceeee! 

x2

1 or 2 hander?

light run, injury

got my heart rate monitor and foot pod  ..... COOL!!!



01/23/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 4 AM
wakeup = 12:30 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left achilles slightly (at times)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = decent
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

- fruit smoothie
- small bowl of cereal + 2% milk + honey



Food

4 PM
- whole foods

- smoothie + whey
- cookie
- 1 slice of pizza



Session: Evening

7 PM

light run: 11.x total in ~2 hours, 5 miles road, 6 miles grass/turf
- going to run more on grass i think.. for a while.. also going to run light until i'm healed. and then i'm still probably going to run light. need to chill for a bit.. sure mix in some speed @ low volume, but mostly just chill/relax.

look at all of the new data!!!!!!!





too bad I won't be able to really test this stuff for a while.. got to run slow. HR seems higher than expected for the speeds i'm running, but who knows.



Food

9:30 PM

- soy milk
- veggie smoothie



Food

3 AM

- banana
- soy milk



no stretching post-run .. lots of stretching pre-run .. run felt decent/fine tbh.. after the run, poked my calf a bit (shouldnt have), simply poking it caused it to freak out. wtf. lmao. 

rest, injury



01/22/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = decent
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

- fruit smoothie



Food

4 PM

- brie and crackers
- veggie egg roll



Food

8 PM

- spaghetti
- ice cream



Food

4 AM

- fruit smoothie





been really busy with coding.. working on something for a friend, turning out pretty cool.

knee sucks, annoyed.

DID TONS OF STRETCHING, feel really good, other than my knee when I kneel down or stretch my quads.