Adarq.org

Awesome trophy and terrific progress!!!

yo i'm just dying laughing.. and so is my mom. Look at what some "elderly" lady I know, wrote on FB:

"This is a really bad day for me and it hasn't gotten any better. I did buy a turkey for today but I had another turkey in the freezer in the garage and I thought I would make that one and it turns out you can't keep a turkey for two years and expect it to be good.
...
The week started off embarrassing, I got locked in a port-a-potty at the Ocala dog show and it was mortifying"

dude wtf?

if she ever sees this.. i'm sorry.. but come on that's ridiculous. LMFAO.

im about to go "dunk" with Steven Celi.. lmao!! ok well I might just end up watching him dunk.

dunk day? wtf? didn't land a dunk tho.


11/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
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 = good
water = alot
mosquito bites: 0



Food

8:30 AM

- oatmeal with honey
- sweet green tea
- 2% milk
- banana



Food

1 PM

- 2% milk with 2 x tspn instant coffee + honey
- some olive oil kettle chips from my gift basket
- banana
- some sweet green tea



Session: Afternoon

3 PM
- la fitness: 2 courts, people all over the place
- we were supposed to go to those beautiful outdoor courts @ FAU but he didn't bring his "outdoor shoes" so we hit up LA fitness.. he might dunk again sunday before he goes home, if so, i think we'll hit up those outdoor courts.

dunk session with steve celi:
- didn't expect to get up as good as i did, got up decent.. definitely ~32" if the rim was 10'
- probably ~20 dunk attempts, all L-SLRVJ
- run ups / jumps were pretty smooth
- had a few decent dunk attempts where i threw it down pretty hard.. but, threw it down with ~32" so only ~8" of my hand over, nothing amazing.
- he crushed a few and had some good misses, but he wasn't having the greatest session.. people everywhere probably didn't help.

treadmill run: 3 mi @ 9 mph
- lame, didn't enjoy it.. stopped at 3 mi
- should have run outside.. F treadmills



i guess bottom line is, i had fun.. dunking is fun.. might start doing it more often, like, every other day often.. hah. dno.. been wanting to jump more and now since my turkey trot 5k is done, all i have are 1-mile races and a 5k later on in December.. getting consistent with jumping/dunking would be cool.

only thing i foresee is a higher chance of "injury/aches" (feet/hip flexor) etc.

right hip flexor definitely taxed hard from the jumps.. more so than sprints/running.



Food

5 PM

- 2% milk
- propel



Food

8:30 PM

- whole chocolate milk



Food

9:30 PM

- asian noodles with pollo tropical chicken + roasted almonds
- propel



Food

10 PM

- 2% milk
- mint chocolate fudge brownie OMG OMG 
-- same brand as my vegan fudge ones .. was absolutely ridiculous



finishing the night with some extra stretching of quads, calves, and upper.

tomorrow is hopefully a track workout but dno yet..
- saturday = track workout
- sunday = dunks + light "long" run?
- monday = track workout
- tuesday = dunks + light "long" run?
- wednesday = road or track workout
- thursday = dunks + light "long" run?
- friday = rest
- saturday = 1 mile race?

i dno.. sounds like a fun + solid schedule..



pc!!

body = destroyed... dunk life is no joke.



11/26/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings, quads, calves, shins, glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 2



Food

10:30 AM

- oatmeal
- green tea
- 2% milk
- banana
- biscotti



Food

1 PM

- water w/ lemon
- beef sausage (from gift basket)
- cheese and crackers (from gift basket)
- chocolates (from gift basket)


Session: Afternoon

7 PM
- feel so wrecked

light run: 9.0 mi in 1h:24m:06s
- pace: 9:19 min/mi
- really short strides, barely moving my legs, but stride freq decent
- felt old left rib overstretching injury for the first mile or so then it disappeared

glad i got it done.


Food

8:30 PM

- 2% milk
- propel



Food

9 PM

- grilled chicken with asian noodles
- propel
- stacy's pita chips



Food

9:30 PM

- vanilla ice cream
- vegan fudge brownie
- propel



tons of propel. thirsty and dead.

legs toast.

body recovered a bit more, but still wrecked/sore/dead. DAMN!!



11/28/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings (right especially), quads, calves, shins (left especially), glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- ensure
- banana
- green tea



Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- quarter watermelon
- 2% milk



Session: Evening

7 PM

speed: 11 x 400m with ~370m jog rest, 1 mile
- was able to perform the session but my legs wouldn't give me any real power, couldn't get under 5 min/mi pace on anything
- legs / feet / shins felt pretty dead

intended on doing ~200m jog rest but miscalculated this small loop that I did two laps around.. should have done 1 lap :/





Food

8 PM

- 2% milk



Food

9 PM
- HORRIBLE
- not getting bbq for a while.. my mom wanted it so i got it, feh .. not into it lately.

- bbq pork
- mac and cheese (they make amazing mac tho..)
- some blue corn chips
- propel



Food

9:30 PM

- 2% milk
- vegan fudge brownie



Food

11:30 PM

- propel
- cheerios + 2% milk + banana




still sore/dead af...... FML!!!

following your basically linear improvement has been really fun. makes me want to run. in my one truncated (by the DC sniper) year of HS xc, i think my PR was around 20:30. but i was a (1) a wuss and (2) didn't take it seriously. wonder what i could run now if i gave myself some time to ease into it. one of our sister agencies sponsored a multi-distance event in the mountains this past summer, would be dope to run in the 5k race next year: http://yumtoyikes.com/2016/07/05/hunza-marathon-pakistan/. there were only two 5k participants, one man and one woman, and the guy ran 25:xx. in fairness, hunza is over 8,000 feet above sea level and mountainous as hell.

if they hold it at the same time next year i'll be in the states, but if i'm here then that could be awesome. going on a couple of these hikes has also made me want to run: trail running > road running.

go get 17:59.

11/30/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders, adductors, hamstrings (right especially), shins (left especially), calves (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

8 AM

- cereal + 2% milk
- green tea
- banana



Nap

11 AM - 1 PM



Food

2 PM

- quarter watermelon
- 1 x tomato basil mozzarella pizza
- sweet green tea



Session: Evening

6:30 PM

speed: 4 x 410m (410m jog rest), 3 x 890m (370m jog rest)
- total distance: 5.5 mi
- total time: 47:08
- avg pace: 8:34 min/mi

hamstrings and calves still sore, but finally my power is coming back.. Cut this session short: was going to do 6 x 800m at the end but hamstrings felt weird.

The most important stuff was the ~410's: (added moving pace because that actually seems to be more accurate based on my garmin data.. odd)
1. 1:17.0 (5:02 min/mi, moving pace: 4:47)
2. 1:16.3 (4:55 min/mi, moving pace: 4:46)
3. 1:16.8 (4:59 min/mi, moving pace: 4:52)
4. 1:11.9 (4:32 min/mi, moving pace: 4:29) <-- happy about this one








Food

7:30 PM

- whole foods whole chocolate milk (epic)



Food

8:30 PM

- asian noodles + grilled chicken + mixed nuts
- propel



Food

9:30 PM

- 2 x 2% milk
- chocolate fudge brownie
- banana