Adarq.org

I'm not sure if it was the 4 hour basketball session or going back to work this week, but I haven't felt much energy to train. I was supposed to train yesterday, but ended up just going straight home after working and watching Netflix (Travelers).

Trained today though.

Bench-
barx12
60x12
80x5
100x5
107.5x2
97.5x6
80x12

Incline DB Bench-
12x12
16x12
20x12
24x10

Session was probably 4/10. Couldn't even find the motivation to do chin ups

i felt like that today too.. i forced myself to get something done but i was yawning during the session & hardly pushed myself.

207.8lbs today after my morning piss.

yep, time to count calories starting monday.

you and I "blew up" the last few weeks. 

i am, to be perfectly blunt, worried you're going to hurt yourself with the amount of volume you're doing.

ya i'm keeping my eyes on it closely.. the only real issues i have from it so far, is calf tightness.. but i've had that with speed oriented training too.

things that are always on my mind: hip, achilles, calves, feet, hip flexor.

so as long as I kill the ego, I should be good.. if I experience any weird sensations/pain when running, i'll stop. Pushing through it is the recipe for disaster.

one thing I have working in my favor, is my 'every other day' running .. so, it's not like im running 17 monday, 15 tuesday, 10 wednesday, 17 thursday etc.. i'm purposefully avoiding that for health reasons etc.

so ya hoping this style of high volume is at least safer.

peace!

run day.



01/12/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = calves tight at times
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel =  tired
water = alot
mosquito bites: 0



Potential Races

- 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

9:30 AM

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


Food

11:30 PM

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



Food

4 PM

- watermelon + blueberries
- strawberry drink




Food

6 PM

- chipotle chicken burrito

lol.



Session: Evening

8:30 PM

long road run: 13 miles moderate, 4 miles light
- 17.0 mi in 2h:16m:21s @ 8:00 min/mi
- half marathon: 1h:38m:08s @ 7:29 min/mi (8.01 mph)

Got some new (cheap) long distance running shoes.. ~7.9 oz NB 790v6's. Actually really liked them - much more than those adidas adios boost 3's, which I sent back.

I tried on a bunch of shoes today at several outlet stores.. absolutely none of them felt good except for these NB's. So just decided to go with these for my 'experiment' (heavier shoe training on my long moderate/slow runs).





Food

11 PM

- 2% milk
- gingerale
- pre-made fruit drink



Food

3 AM

- 2% milk
- high protein oatmeal
- propel
- banana




i feel pretty heavy.. i think i put on a ton of fat recently (& a little bit of muscle). lol. don't like being 158.


also, I have to wakeup at 8 AM .. and it's 3:13 AM.. going to suck.. eyes going to be burning. Once I get back home though i'm taking a massive nap. That's the only good thing about not getting enough sleep - the naps are amazing.

pc!

Finished round of 10 at like 12:01 so I'm done

Form was definitely killing me the first few rounds but when I warmed up more it got better.  One round I broke them up and kept the bar on to air for some reason to rest and it killed me.


95lbs definitely isn't heavy but my quads are on fire.  Going to go home, finish my meal and get some sleep

On the bike, looked up porn on accident at the gym lol

On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8

and you x'd out immediately or watched it? lmao

Quote from: adarqui on January 11, 2017, 01:44:06 am

surprised/confused about that db ohp, 20's x 6 wtf?

cool @ the schedule. swole up.

running before work (programming) has the opposite effect for me compared to most people, i'm more tired/mine wanders. maybe just takes longer to get used to, especially for 'night owls'. dno.

to clarify: all weights in kg. still 44lbs x 6 ain't great.

funny how i always read your weights in kg .. but for that I read it in lb.

weird.

20 kg obviously makes more sense.

rest day. bad sleep.



01/11/2017

Bio: Morning

last night's sleep: 6.5 hours
last night fell asleep: ~3 AM
wakeup = 9:30 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = calves moderately
aches = right hip flexor barely, right hip barely
injuries = abrasions where my shorts sit - from friction (mostly left hip and lowr back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel =  very tired
water = alot
mosquito bites: 0



Potential Races

- 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

9:30 AM

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


Food

2 PM

- ordered from some grilled cheese place, was awesome
- grilled cheese with chicken tenders on it, saracha, and garlic cloves
- waffle fries

epic



Food

5 PM
- whole foods

- smoothie + whey protein
- big cookie



Food

6 PM

- gatorade
- chocolates
- gingerale



Food

9 PM

- pre-made beet juice drink



Food

2 AM

- 5 x banana
- 2% milk



might go look at some running shoes in person tomorrow.. still want some heavier shoes for some really long runs, but definitely not like those adios's.. thinking about trying on the Nike Zoom Streaks and some longer distance new balance shoes.

I have to try them on though, can't order from the inet.. no idea what I want in a "heavier" shoe. It just can't feel "soft". i'd like a thicker/hard sole with the rest of the shoe being more minimal.

dno.

tmw i'd like to get in a long mostly paced run road run.