Adarq.org

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.

this is such a beautiful dunk.



WOW.

 

yesterday:



lift day.

back of right knee tight, it's probably related to sitting on my calves when stretching my soleus.. fml - i've had this before, it sucks.



01/19/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 154 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
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

11:30 PM

- cereal + honey + 2% milk
- green tea
- banana



Food

3 PM

- green tea
- banana



Session: Evening

5 PM
- barefoot

bent y-t-w's: 2.5's

S1: barbell half squat:
- 45 lb. @ 2 x 20
- 135 lb. @ 3 x 20

S1: pullup variations:
- ~3 sec paused dead hang - neutral grip pullups: 8
- ~2 sec paused dead hang - chinups: 8
- ~2 sec paused dead hang - pullups: 6
- ~3 sec paused dead hang - neutral grip pullups: 9

S2: barbell overhead press:
- 65 lb. x 15, 12

S2: barbell curl:
- 65 lb. x 10, 8

S2: hip flexor (2 x 30), abduction (2 x 30), paused @ the top calf raises (2 x 20)



Food

6 PM

- soy milk
- banana



Food

7 PM

- chicken taco
- beef taco
- chips/salsa
- propel




Food

9 PM

- 3 x scoops of ice cream



Leg Drain and Stretch

2 AM

- literally 5 minutes straight of calf stretching, actually helped a ton.



Food

3 AM

- soy milk
- 3 x banana

run day.

tweaked my left achilles VERY SLIGHTLY stretching my right quad, while waiting for my tacos.. was just standing there stretching then lost focus for a second and did a little hop & landed weird, felt it. gotta be careful fu*k.



01/18/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 12:30 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = right hip slightly (probably from recent stretching), left achilles sometimes - barely
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
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

12:30 PM

- ensure
- sweet green tea



Food

2 PM

- bowl of cereal + 2% milk + honey
- banana
- green tea



Food

5 PM

- chicken taco
- beef taco
- chips/salsa
- green tea



Session: Evening

8 PM

long slow run with some speed sprinkled in (~100's & ~400's): 17.0 mi in 2h:41m:32s @ 9:29 min/mi pace
- great session, felt really good
- pretty hard session though, because of the speed mixed in.. trying to pull speed out when fatigued is a little scary, have to be careful
- i love running very slow, and i love running very fast.. everything in between - i hate. 

 





hit some nice speed in this session.. max speed ~14 mph.



Food

11 PM

- soy milk
- banana
- ensure
- propel



Post-Run Stretching

11:30 PM



Food

2 AM

- propel
- soy milk



Pre-Sleep Stretching

3 AM




feel good but a bit wrecked. right knee bugging a little, but i kinda tweaked it pouring my soy milk. this has to be the lamest sentence i've ever written, in my journal or anywhere else.

tmw = light lifting probably + some limb stuff.

Adarq, ik you're kind of nerd AF with computers and I saw a laptop I'll eventually want.  I'll need your advice once they release the specs to make sure it's legit.

it's the razer "project Valerie"  basically what I like about it is it has 2 screens hidden behind the main one so you pull them out and you're rockin out 3 screens.

sheeit. yo ill check tmw. bout to quicklog and die.

generally speaking tho, if you need 3 screens, just get 2 monitors and hook up your laptop to it. probably alot cheaper that way and less dependence on razor. You can get a laptop with any specs and just attach multiple monitors.

it does seem cool tho.. you just dont want to be spending most of the money on the multiple screens part of it, and get gypped on the performance.

It's interesting how some of the biggest SVJ numbers are from RB's and WR's. I think it's obvious with LB's and DB's having great SVJ as most of them have brute strength. I would expect the RB's and WR's to have awesome RVJ as they are lighter and would have better re-activity and speed than their heavier NFL counterparts. I guess that shows just how much power to weight they have though considering their SVJ numbers.

i'd put RB's in there with DB's though .. RB's are crazy in the brute strength department and usually weigh lighter/are shorter than LB's. WR's i'm definitely surprised though. I'd suspect they'd struggle a bit more given their "length".

ya man these dudes are such freaks. I haven't been watching the NFL combine much over the last few years, but I do watch the highlight videos of the best performances.

A combine where athletes from various backgrounds competed in SVJ, RVJ, 40 yard dash, broad jump, pushups/dips, pullups, and fuck it, an 800m run.. would be sick.