Adarq.org

found a few nice photos from the race (schott) 2 weeks ago:







also, my dad's bike .. 2017 kawasaki ninja zx14:

you ever ride those bikes?

light day. tmw is light too. light life.


11/08/2017

bw = 138
-
bw before bed last night = 142
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
- really good!!
06:30 AM: workout:
- very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping
- bw:
-- 3-sec paused dead hang ng pullups: BW x 11
--
-- full dips: BW x 11
--
-- standing single leg raises: x 35
-- standing single leg abductions: x 30
08:30 AM: food: 2% milk
09:30 AM: stretch: soleus during dishes, quads prior
10:00 AM: food: saute'd: 1 white onion + mushrooms 1/2 green pepper, chicken italiano
01:00 PM: stretch: everything, especially hips & hamstrings, calves
01:15 PM: food: 2% milk, rest of the black tea
03:30 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 8
-
- full pushups: BW x 20
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 15
-- adding these in, just need something to consistently hit my hamstrings/calves
-- calf raises mess me up - causes too much fatigue & causes shit to flare up behind my knee, so can't do those
04:30 PM: stretch: lots of soleus during dishes
06:30 PM: workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- felt great
08:15 PM: food: 2% milk
08:45 PM: food: 2% milk, avocado on toasted sourdough rye, hot water w/ 4 tspn cane sugar + pink sea salt
09:30 PM: food: 2% milk
09:30 PM: stretch: soleus during dishes, everything before bed



stretch:
09:30 AM: soleus during dishes, quads prior
01:00 PM: stretch: everything, especially hips & hamstrings, calves
04:30 PM: stretch: lots of soleus during dishes
09:30 PM: soleus during dishes, everything before bed

icing:
self massage:
leg drain:
naps:


workout: very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping

running this slow feels like a "relaxing massage". love it.



workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- https://www.strava.com/activities/1267377133

ankles feel alot stronger lately.. slow running has me landing soft and controlled, seems like it could be helping alot.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

another light day. word.


11/09/2017

bw = 138
-
bw before bed last night = 141
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
06:30 AM: workout:
- very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX[/b]
- bw:
- 3-sec paused dead hang ng pullups: BW x 10
- full dips: BW x 11
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 20
08:00 AM: food: 2% milk
08:30 AM: food: 2% milk, high fiber oatmeal
09:45 AM: stretch: everything, especially hips & hamstrings, calves
12:30 PM: food: steak fajitas with an extra side of chicken, guac/sour cream, water w/lemon, chips/salsa
03:30 PM: food: whole foods: berry smothie with whey, cookie, mochi ball
04:45 PM: leg drain: 30 minutes
06:00 PM: stretch: quads during dog walk
07:15 PM: avocado toast on toasted sourdough rye, kefir, strawberries, coconut water w/ pulp, grapefruit
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed



stretch:
09:45 AM: stretch: everything, especially hips & hamstrings, calves
06:00 PM: stretch: quads during dog wlak
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed

icing:
self massage:
leg drain:
04:45 PM: 30 minutes

naps:

workout: very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX
- https://www.strava.com/activities/1267869050

feel good. so interesting how when you decide to stay in such a low gear mentally, the body listens.

some of the drills I did during the 2 mile walk, included straight leg swings etc, to stretch hamstrings. Felt nice and loose.


TODO: light workout #2
- going to get some more recovery

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

light day!



11/11/2017

bw = 140
bw before bed last night = 144
soreness = quads slightly as the day went on, hamstrings slightly as the day went on
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but dead

wakeup = 05:00 AM
-

log:
05:00 AM: food: my fake kenyan tea: 2% milk + hot black tea + 4 tspn cane sugar + pink sea salt
06:30 AM: workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture
09:00 AM: food: 2% milk, coconut water
09:30 AM: food: 4 x grapefruit
- heaven
09:30 AM: stretch: some light quad, soleus while eating grapefruit
12:30 PM: food: saute'd yam + yellow onion + green pepper + jalapeno, chicken, sweet green tea
02:00 PM: nap: 1.5 hours
05:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 9
05:15 PM: coconut water
05:30 PM: stretch: quad stretches during dog walk
07:00 PM: workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
08:30 PM: food: 2% milk, coconut water
09:15 PM: food: 2 x toasted sourdough eye, siggi's, strawberries, grapefruit, water w/ 1 whole lemon






stretch:
09:30 AM: stretch: some light quad, soleus while eating grapefruit
05:30 PM: stretch: quad stretches during dog walk


icing:
self massage:
leg drain:
contrast showers:
01:00 PM: hot/cold

naps:
02:00 PM: nap: 1.5 hours


workout: very light run, ninja pace (quiet/soft), legs dead, 12:XX pace: 5 miles on tarmac (~1 hour), 2 miles on grass (~25 min) .. no watch, posture

very enjoyable.

also that's basically 1.5 hours of forefoot running.


workout: very light evening run, ninja pace, legs getting better but actually more sore (DOMS): 6 miles @ 10:XX-11:XX, no watch, felt great
- https://www.strava.com/activities/1271356959

speed tomorrow morning hopefully.. judging by how I felt tonight, it could be a nice session. going to try and do 3 x 1 mile with "mixed strategies" inside of each mile split. I'll gauge it tomorrow though by how I feel.

quads/hamstrings a bit sore, delayed onset muscle soreness (DOMS) kicking in.

tmw evening i'm going to finish with some light long running hopefully too.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Current Rank 94/114,900 - lool.

97.4 miles to end the week .. should have been well over 100 but I was absolutely wrecked at the start of my long run.

body felt great, but as i kept running, i started feeling a very acidic feeling in my stomach/chest, i did a few spits and it was THICK .. once I saw that (and actually accidentally spit on myself because it was so heavy), I knew I was wrecked. So I just shut it down.

Not worried about the mileage .. if I had kept running, even just light, that would be stupid.. my body was out of whack.

So, that got me thinking a bit .. going to make some serious changes to my diet this week. Going to cut out milk completely & anything else that is "risky" or uncertain.. like this nice piece of brie I have waiting for me, which i'm not going to eat now.

I'm not sure if it was the jalapenos that got me, or the combo of jalapeno + all the milk I drank today .. no idea, perfect storm maybe.. but, something nutritional just destroyed me. So if there is something i'm eating that's causing more of that, but I don't know it, i'd like to find out and eliminate it.

I've already eliminated bananas, eggs, watermelon, rice, cheese (unless it's the end of the week/rest day following etc), non sourdough breads, oatmeal .. I might need to add milk, jalapenos, and that latte thing I drank to the list.

Some of these things like grapefruit, avocado, coconut water, lemon, make me feel really good.. need to eat more of that.



Will post more about it tomorrow.

pC!

So, last night I was supposed to get well over 100 miles for the week. Reached 92.0 before my scheduled long run, which means I should have hit ~105 miles or so via a ~13 mile long run.

The long run got destroyed by gastro issues.

Felt amazing warming up: body felt great etc. Was going to try and hit low 7 min/mi pace for the ~13 miles, which should have been fairly easy given how good I felt. But, 0.5 miles in to the run, GI issues - I felt that "spicy feeling" in my GI + "thick mucous" creeping up. So anyway I hocked a loogie and it was so heavy that it literally landed on my arm. lmfao.. I knew then that my body was in meltdown. Anyway I finished the mile, did one more, then shut it down. No point pushing myself with some junk miles to reach some arbitrary number. Finished the week @ 97.4.

But that got me thinking.. Sunday morning, I had a small bit of that during my morning speed session, which went well. I did start cramping up after my second 400, but that was my last interval anyway so I didn't think much of it. When I got home, I drank lots of milk off and on throughout, and had that turkey burger + sauteed onion + green pepper + 1 jalapeno.

Whatever the combination or "perfect storm" of ingredients, I really wrecked myself.

What's fairly interesting is, as my mileage has gone up, i've had to cut out these foods:
- bananas
- eggs
- watermelon
- cheese
- rice
- instant oatmeal
- some non sourdough breads
- broccoli
- cauliflower
- peanuts / peanutbutter
- jalapenos (just added)

Some of those foods I REALLY like .. but they seem to routinely make my stomach "bubble up" & cause issues. I could be wrong about some of them, but this is just what i'm finding from experimentation. Often when the stomach issues get "crippling", ie literally can't continue running, i'll start "hearing fluid" bouncing around in my stomach etc. I'll hear that for a little bit, prior to getting the crippling cramp. Also, the cramp is usually in my "right abdomen/stomach" area. Also, it's not just stomach cramps, sometimes it's also abdominal, but in the same area. I imagine my stomach bloats up and causes issues that effect my abdominal muscles/ribs etc. Not sure though.

Contrast that to these foods which seem to make me feel incredible:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon

Those "foods" make me feel amazing. I can feel the difference when I eat alot of that, and how it effects my training.

Other things i'm still eating:
- sauteed onion (white or yellow)
- sauteed green pepper
- milk
- kefir
- skyr
- siggi's
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- black coffee before important training sessions (speed) or races

Other things I might add:
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots

These stomach issues I get on occasion are basically my arch nemesis. I hold back in races sometimes because i'm worried about them surfacing. Training sessions get ruined, no matter the intensity: "crippling" stomach cramps could pop up at really slow paces etc. It's just kind of nuts.. So this list of foods that I can/can't eat, is something that i've been trying to figure out over the last 4 months or so. I'm trying to figure out how to eliminate any possibility of cramping, near 0% chance.

So that brings me to this week .. I'm actually going to go on a no-dairy experiment & stick to things that I feel are way less risky. I had a nice thing of brie waiting for me last night, but I didn't eat it. Just too annoyed at how wrecked I felt. I enjoy the foods I CAN eat, so there's no problem there.. I'd rather cut foods out then experience cramping & GI issues during running/training, it's a kind of hell for me, I really hate it.

So, the temporary ban list becomes:
- milk
- kefir
- skyr
- siggi's

New "good foods" list becomes:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon
- sauteed onion (white or yellow)
- sauteed green pepper
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots
- black coffee before important training sessions (speed) or races

Edit: Once “racing season” is over (December 18 2017), i’ll start trying to phase some things that I like, back into my diet, such as bananas, rice, and cheese for example. I will try some new foods as well. So these lists aren’t permanent, it’s me trying to figure out how to make my body feel & perform at its best, and reduce the risk of bloat/cramping substantially.

peace!!