Adarq.org

12/2/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~2 AM
wakeup = 8:30 AM
bw = 146 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly (right more-so)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

9 AM

- cereal + 2% milk
- 1/2 sweet green tea



Session: Afternoon

12:30 PM

walk: 9.14 mi in 2:27:35
- pace: 16:09 min/mi
- calf hurt slightly





Food

2 PM

- 2% milk
- some sweet green tea



Food

2:30 PM

- 2% milk
- propel
- 1/2 sweet green tea
- grilled chicken sandwich on english muffin + asiago cheese



Food

7 PM

- boiled potatoes, carrots, broccoli -> basically made it into a soup
- 5 x eggs
- propel



Food

9 PM

- 2% milk
- propel
- banana
- banana nut oatmeal + honey




lots of hamstring/quad/calf stretching.

right calf (soleus) still strained but a little better than last night.

Brandon York

5k:

https://www.strava.com/pros/2553474#interval?interval=201643&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/759426230



half marathon:

https://www.strava.com/pros/2553474#interval?interval=201645&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/773245801

nasty!@$!

absolutely disgusting .. flight nwh got this reverse mill down.

he's really good at large ROM windups.

some dunks from Friday.. 



<a href="http://www.youtube.com/watch?v=4DS5zX2-4yQ" target="_blank">http://www.youtube.com/watch?v=4DS5zX2-4yQ</a>

12/1/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 147 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings moderate (right especially), calves slightly (right especially)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11:30 AM

- 6 x eggs + english muffin + asiago cheese
- sweet green tea
- banana



Food

1:30 PM

- 2% milk
- banana



Food

3:30 PM

- whole chocolate milk
- quarter watermelon
- banana



couldn't make it to the group running session.. for numerous reasons. bleh.



Session: Evening

6:30 PM

long run: 9.17 mi in 1h:37m:44s
- didn't go as planned.............. 
- goal: ~7 min/mi pace for 9 miles
- result: success for 4 miles, cramped up at 4 miles, had to slow down.. once i slowed down, felt my calf a bit tight.. ran slow until mile 8 and my calf got really tight so walked home.. soleus most likely, is wrecked. 
- so the crazy thing is... this could be from stretching my calves/hamstrings last night.. after that stretching, when i went to sleep, when lying in bed my ankles plantar flexed and i could feel all of that weird soleus* tightness that usually means i'm wrecked.. so it's almost as if stretching tweaked it immediately.. anyway, upon waking up, it was gone.. so ya, it re-surfaced running.

another stretching related injury.. crazy thing is, man I barely stretched.. it was so light.. but it was calves + hamstrings which I haven't normally been doing - and i've experienced (a few times) similar things before



I have that 1-mile race on 12/7 so..... this isn't that good.

Tomorrow i'm just going to go on a very long, depressing recovery walk.. May have to do the same thing on Saturday.. if all is good, speed on Sunday/Monday, rest Tuesday, race Wednesday.

I dno though.. this hurts kinda bad.. could be bothering me for more than a few days.. but this stuff is hard to predict, i've had it extremely debilitating for one day then fine the next, stuff like that.





4th mile got a bit wrecked at the end because i cramped up at like 3.9 mi.




Food

8:30 PM

- whole chocolate milk



Food

9:30 PM

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



Session: Stretching

9:30 PM

- tons of hamstring stretching .. annoyed
- lots of calves
- some quad



Ice

12 AM - 12:30 AM

- iced my right calf
- "00:22 < adarqui> damn i just freaked myself out.. iced my calf for ~30 min .. so numb.. then i touched my calf and felt all of these lumps, scared the fuck out of me.. it was basically 'ice' though. HEH"



bleh.

Westbrook averaged a triple double for a month.. Apparently here's the list:

1. Oscar Robertson (7 months)
2. Wilt Chamberlain (2 months)
3. Russel Westbrook (1 month)