Adarq.org

today.


12/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left heel slightly, left hamstring tendon slightly
injuries = 2 toenails black, left shoulder moderate
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0


lack of sleep wrecked me........... took a nap later to recover.. eyes were burning with 7 hours sleep.



Food

9:30 AM

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



Food

1:30 PM

- chicken taco
- beef taco
- some chips + salsa
- some sweet green tea



Nap

2 - 3:30 PM



Food

4 PM

- quarter watermelon
- banana



Session: Evening

7 PM

speed: light warmup, 13 x ~400m (~400m-jog-rest), 7 x ~100m (~100m-jog-rest), cooldown
- 9.1 miles total @ 8:01 min/mi pace .. kinda cool, close to sub 8 min/mi with lots of very slow recovery jogs hah.
- a few sub 5 min/mi paces but.. mostly low 5's.
- strava: https://www.strava.com/activities/804089482
- strava summary:

legs almost back to normal.. hopefully i didn't wreck them again with this session. I should have wore my saucony's - I feel alot slower in my NB RC5000v2's, just don't feel good running in "running shoes".. I prefer XC flats which make me feel more like I can sprint.

I'm using "lots of rest" for the most part because i'm trying to give myself a bit of a break mentally.. Shorter rest takes more out of me mentally, so, trying to stay a bit more comfortable but still speed up my paces considerably. I want sub-5 for 'everything' within a few months.. a little bit ambitious but whatever -> with that goal, i'll continue to push the pace. I was mostly focusing on low to mid-5's for the last few months... Now I think it's time to try and "get out of the 5's".

Also.. since i'm training "every other day".. i'd like to push the volume on these sessions so that i'm doing 1.5-2 hours of work So go hard, rest, repeat.





TMI: had to poop (kinda) for more than half of the run.

left & right hamstring tendons feel a little weird after
- overstretching probably.. fml 



Food

9:30 PM

- 2% milk



Food

10:30 PM

- 2% milk
- sprite (hehe)
- chicken taco
- beef taco
- chips + salsa



Food

11 PM

- pre-made "greens" drink



Food

11:30 PM

- 2% milk

someone posted some video of the start.. i'm on the far left (our left).

https://www.facebook.com/julio.pernas.7/videos/pcb.10207332199014414/10207332196174343/?type=3&theater

usually i sprint out faster, but was trying to relax more and not go crazy. I also had to watch out for some camera man, whatever tho.

airdog - autonomous drone

https://shop.airdog.com/

https://www.amazon.com/AirDog-Autonomous-Action-Sports-Drone/dp/B0182N945I/ref=sr_1_1?ie=UTF8&qid=1481018842&sr=8-1&keywords=airdog

<a href="http://www.youtube.com/watch?v=Vvb0u_iRBvE" target="_blank">http://www.youtube.com/watch?v=Vvb0u_iRBvE</a>

For the Before leg drain, what was your soreness like compared to after?

standing double leg hamstring stretch (ie bending down to touch my toes) was very painful .. after, I could do it with barely any pain which lasted for about an hour (until I went to sleep).. then the next morning I had barely any soreness in my hamstrings.

so the immediate before/after was really impressive.. the next day improvement was great too but what really got me was the immediate results.

Any sources on how/why this works? I'm sure I could just google it, but I'm unaware of the subject so I don't know if what I'm reading will be credible.

I think we've discussed it before but I don't recall seeing any studies on it.

When I learned about it (at a performance center internship), I was told: "It drains waste/metabolic biproducts back into the lymphatic system".. It sounds impressive but no idea if that's why it actually works.

What I do know is that we've found several videos over the years of Chinese Olympic Weightlifters using this technique for recovery ... so there's definitely people/coaches that believe it helps.

Try it out one time and let us know. The best way to do it is to prop the legs almost straight up, but you want them to be 'relaxed' .. you should be able to hold that position "forever" with no effort/straining.. At the end, when you turn over and get back on your feet, your feet should feel a bit numb/tingly & extremely light/relaxed.

If any1 finds any studies, post!! I don't think i'll be able to search today.

pc!

so, lying down with legs propped nearly straight up for ~15+ minutes.

serious dunk by tyler johnson

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586

race: 1-mile in 5:12 (-8s)
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)

right foot hurting all day.. any time i stretched quads, top of my foot/ankle hurt.. basically, the top of my foot hurts when i plantar flex my foot, but more so when i'm stretching it.. doesn't bother me as much when i walk around - though I can tell it's there.. and if I try to plantar flex while walking, then I definitely feel it.

crazy how i got wrecked kicking a ~20 lb. dog in the head.. fwiw, it's kinda like a jack russel build, but definitely not a jack russel (and it's black/brown).. but it's kinda like that, small/muscled up/strong.

on top of that, my hamstrings are wrecked. hah.





ate & stretched a ton today.. hoping that helps somewhat... that's my only hope.



12/13/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings alot (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog - worse today than yesterday
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- huge bowl of cereal + 2% milk
- 6 x eggs + english muffin + honey
- green tea
- banana



Food

1 PM

- ensure



Food

5:30 PM

- chicken pita wrap from some falafel place .. was good



Food

8 PM

- ensure



Food

11 PM

- huge spinach salad with grilled chicken, tomatoes, carrots, olive oil, lemon
- water w/ lemon
- banana



Session: Recovery

1:25 - 1:40 AM

legs up / drain: ~15 minutes
- plus hot shower after



Session: Stretching

THROUGHOUT THE DAY

- TONS of quad/hamstring/foot stretching




my foot/ankle isn't bad enough to stop me from running tomorrow's race... I mean I ran "fine" yesterday at the track .. even though I was slow af (probably more-so due to my sore hamstrings).. So, not really to worried about that..

I am worried about my hamstrings though.. right now they are very sore.. There is a slim CHANCE that they will be decent tomorrow - my legs feel better/lighter tonight even though they are still sore, which is usually a good sign.. after I sleep/wakeup, soreness can be almost gone. So, it's POSSIBLE.

we'll see though.. doubt it.

regardless...... if I race tomorrow, i'm going to pace/hold back. If i'm sore/wrecked i'll have no other option, really hard to push myself when my hamstrings are sore.. It basically shuts me down.

about to lie down with my legs up and then take a hot shower .. and sleep.