Adarq.org

12/8/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~3:30 AM
wakeup = 10:30 AM
bw = 150 lb
morning resting heart rate = didn't measure
soreness = quads moderately, right hip flexor/adductor slightly
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 2



Food

11 AM

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



Food

3 PM

- 2% milk
- banana



Session: Evening

6 PM

speed:  5 x (4 x 100m, 1 x 200m) + jog back recovery (MAX LAPS REACHED), 2 x (5 x 100m) + jog back recovery
- total volume: ~5.4 miles
- great session
- maxed out my laps key .. apparently the watch doesn't like more than 50 laps, it breaks.. had to start a new session. 
- quads a bit dead and hip flexor a little sore today but, hip flexor felt ok during the speed stuff.. felt the quad soreness though
- focused on low-to-mid 4 min/mi paces
- hit a top speed of ~16 mph when I pushed it on one of the 100's.
- i was hitting relaxed 16's for 100m (with accel) by the end.. which is really good. I need to keep improving this power and increasing volume so that my legs can handle some serious pace.
- saturday I might do a ton of 400's
- i'm also going to start resting after sessions like these... walk rest tomorrow.. that way i can push myself alot harder during these speed sessions.











Food

7 PM

- 2% milk



Food

9 PM

- 4 x eggs
- 2 x veggie egg rolls
- some stacy's pita chips
- propel



Food

10 PM

- 2% milk
- chocolate fudge brownie



Food

12 AM

- propel




tomorrow = walking rest.. and not pushing the pace walking, nice and light.

right hip flexor is a bit more tight .. both quads are tight/sore.

need to sleep ASAP, i'm extremely tired.

<a href="http://www.youtube.com/watch?v=7DCR03UDggA" target="_blank">http://www.youtube.com/watch?v=7DCR03UDggA</a>

mo farah talks to facebookers while on the treadmill

https://www.facebook.com/MoFarahGold/videos/vb.120065621348142/1316429258378433/?type=2&theater

there's another one on there which is better, it's 13 minutes long.. can't link it tho dno why.

Training has been lax. Have been wondering why I've been so tired and lethargic and then BOOM! Sore throat, headache, aching joints. Here it comes. Hoping this is a short term one I can knock on the head over the next couple of days.

fawk. every1 is sick lately. i even felt something coming on and had some bad colored mucus for one day but it disappeared.. tho i have been sneezing lately.

My wife has it worse and unfortunately has a half ironman on Sunday so here's hoping she recovers quickly. She's put in so much time  (10-15 hours per week) for the last 6 months that it would be devastating. Anyway, she's got 2 days to rest so fingers crossed.

damn!!

that's horrible. really hope she recovers fast & kills that half ironman. your wife is a beast!

pc!

getting a tux made and went today to do a second fitting of the shirt and jacket and to try on the pants. they were so tight they looked painted on, i couldn't even fold my legs enough to tie my shoes. turns out the guy who makes the pants didn't believe the thigh and hip measurements he'd been given because they were so out of proportion to the waist measurement.   

HAHAH!!! that's beast.

dem squats mayne.

no worries, they'll just remake them and i'll get fitted again next week. i'm gonna look sharp as fuck.

ACHES/INJURIES: last vestiges of cold
SORENESS: none
MENTAL STATE: tired but good, then really good

- warm up
got 50 double unders at one point. a bonus of having a short rope is double unders are way easier. criss-crosses much harder.

- DB SVJ 10s x 3,3,3

- SVJ x 3,3,3

- SL SVJ x 5,5/leg

- squat 140 x 1,1; 80 x 20
140 was easy but a complete twisting mess. might be time to revisit paused squatting and really focus on form. same story for the 20-rep set: hips a little all over the place in the bottom ROM. still, no pain anywhere and felt great. didn't even get a back pump, which means core was solid throughout. bw x 20 after not squatting heavy for two months is alright.

- bench 80 x 5,5
right thumb hurt a bit after the first set, okay after second. still readjusting grip.

- superset x 2
-- TTB x 10; windshield wiper x 10
-- hyper x 10

- kroc row 36 x 13L; 14R
bah. something to work from

- stretch

feel super awesome now. going to lahore this weekend, will do a bunch of walking but that's it.

nice! big sesh.

was listening to an interview with dana carvey last night (garth from wayne's world). apparently he ran 4:27 in high school and still kills himself running, like pushing pulse to 190 doing hills and shit. he's 61. beast.

hah wtf?!? sick. Sounds like we need to put a thread about him in the running section.. he definitely comes off as someone who has insane energy.

done: http://www.adarq.org/800m-running-andor-conditioning/famous-non-runners-who-run/

didn't know about williams.. Also Bernie looks amazingly healthy/energetic/younger lately. Maybe he's out there running mile repeats post-election.

robin williams:

http://www.runnersworld.com/newswire/robin-williams-had-deep-running-roots

http://www.runnersworld.com/other-voices/robin-williams-my-teammate

10k ~34?
800m 1:57?

<a href="http://www.youtube.com/watch?v=0PhewmCdLVg" target="_blank">http://www.youtube.com/watch?v=0PhewmCdLVg</a>




dana carvey:

http://www.letsrun.com/forum/flat_read.php?thread=7677

http://blog.sfgate.com/parenting/2010/04/30/dana-carvey-talks-parenting-snl-and-carlmont-high-cross-country/




BERNIE SANDERS:

https://www.washingtonpost.com/news/the-fix/wp/2016/01/29/the-untold-story-of-bernie-sanders-high-school-track-star/?utm_term=.8b216116264f

Lets seeeeee....

Friday did some back/biceps. Went well.
Saturday. Speed work (jump complexes, circuit: bamded jump squats, hang cleans, ME box jumps). Couldnt 'wake up' until the 3rd circuit then felt good.
Sunday. Chest/shoulders/triceps.... 45 mins of ball handling. Very nice.

Today...

Arrive at rec league game. warm up. Go out...feel good. Hit my first 3 shots (all 3s) before rimming out a heat check 25 footer. Proceed to drop 27 points in the first half and were down 44-40. But Im just not missing. I feel...normal. Like when i used to hoop  A LOT. Seond half...we come back. Up 15 or so and I come through the lane with 3 mins left and stuck at 48 points lol, get thrown an oop... I out jump the ball and try to 'slingshot' it. Back ironed. Holy hell! I got UP. Surprised becuase ive played every min...but im not tired. Hmmm. 1 min left. Still want 50... shovel pass in the lane. One step. Both hands. Body to body with a 6'2 defender. He has his hand on my shoulder and I dont care...Im putting him in a body bag. Nope. Back ironed again! Now Im mad AF. Next possession: Left to right crossover into the lane...RL plant...tomahawk. And I MURDERED it. Tried to kill the whole goal. 50 points! We win 90-68. I say hmmm... go make one ME jump. Dont feel the ankle snap but I see the video and wow. Ok. One attempt at a windmill off glass...meh shit toss. Off the dribble tomahawk just like in the game? Over powered lol! Im getting up but decide to save it for squats.

Go eat light.

Time to squat!!!! Using the missed poster as motivation.

Warmups + light jumps

Squat: bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Explosive.

5x3 at 345lbs. Good reps.

Curcuits x2: step ups, calf raises, box jump, core. Leg extension, front squat, box jump, core.

GREAT workout!!!

Oh and vid of said post game shenanigans!

<a href="http://www.youtube.com/watch?v=Q4AmOgk-3Y0" target="_blank">http://www.youtube.com/watch?v=Q4AmOgk-3Y0</a>

like i mentioned on youtube, I think that's the highest height check i've seen from you..

absolutely ridiculous. keep it up.