Adarq.org

some random photo I found .. can't tell you how beautiful that bottom scene was in person. Absolutely wish I had a camera on me to take shots of it. It was on a small hill, on our way back, probably mile 10.



I think they took photos of the event .. I remember seeing them snap a few shots of us. Hope they post em`.

They made a nice video of it from 2016. Wonder if i'll get a few running clips for 2017. I'd really love to see those photos tho, saw a lady with a nice camera, official event photographer or something. You can see it's a pretty big event. 300+ people, tons of pacing groups.

Also, I brought two toys

<a href="http://www.youtube.com/watch?v=WCtFG0dxE9Y" target="_blank">http://www.youtube.com/watch?v=WCtFG0dxE9Y</a>

i'm such a photo addict.

rest day!

feel unexpectedly good.. thought I was going to feel beat up from yesterday.





12/25/2017

bw = 144
bw before bed last night = ?
soreness = quads moderate, glutes slightly
aches/injuries = random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 08:00 AM

log:
08:30 AM: food: 8 chicken wings, cashews, lots of water
01:00 PM: food: bunch of chocolates, 4 x pizza slices, salad with gorgonzola
05:00 PM: food: a few chocolates, almond milk
10:30 PM: food: prunes, cashews, water
11:00 PM: leg drain: 30 minutes

stretch:
icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

speed day hopefully.





12/26/2017

bw = 142
- whoa? heh.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = light
feel = tired

wakeup = 08:00 AM

log:
10:30 AM: food: sauteed yam in olive oil/pink sea salt, 4 chicken wings, lots of water
12:00 PM: leg drain: 30 minutes (painful!!)
03:30 PM: food: oatmeal with honey, almond milk, peach green tea, 5 x sourdough rye slices
05:00 PM: food: water
06:15 PM: workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
09:30 PM: food: lemonade, 2 x rxbar's
10:15 PM: food: 2 x almond milk, 3 x coconut water
11:00 PM: food: prunes, chicken, rice, water

stretch:
icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
- https://www.strava.com/activities/1328620825
- another 3 hour session
- 2 PR's: 225 m & 200m @ sub 4 pace
- 200m @ 29.4s





225m



200m



both




Yo! Went really good for me, but didn't run 400m. Ran 225m & 200m. The 225m is because the guy I trained with felt a slight tweak in his hamstring and pulled up, he was at ~55s pace at 225m, flying. I was at ~58-59s pace at that point, behind him. He was done after that, the safe thing to do. He wanted me to run 1 hard 200m, because he said I was at like ~28s on our first run, and he said i'd hit sub 30s by myself. So I did, and hit 29.4s!! Pretty cool. First ever sub30 for 200m.

EDIT: He was surprised I didn't bring spikes.. hah! He had some nice spikes. He told me after, he's like man you will run way faster in spikes. I told him I have some but, the pair I have hurt my calves. They are 800m spikes, I think I need more like 1500m-5000m spikes, keep my off my toes less or something. The spikes I have destroy my calves - can't finish workouts in them. So I just need something less intense initially. That's cool though.. To be fair, the shoes I was wearing are very fast, regardless of being spikeless. 3.4 oz shoes that are insane fast. Spikes give you that extra "pull" though so, been meaning to buy a potentially better pair. This gives me extra motivation for 2018 Spike up and drop some serious (for me) times.

No idea why his hamstring pulled but, he didn't warm up nearly as long as me. I got there at 6:15 PM, started warming up immediately. He got there at 6:35 PM, and only wanted to do ~10 minutes of warmup. So I did 20 minutes + 10 minutes of warming up = 30 minutes. I just said to him, that if he wanted to warmup more i'd be fine with it. He just wanted to get after it. Anyway, he's __50 years old__, absolutely incredible shape: but those are things you probably can't get away with as much when you're that age. Have to be extra cautious. So, after he pulled it (slightly) and we got to talking, I mentioned the warmup and he agreed. He should have warmed up much more thorough. :/ sux.

Being injury phobic is good and bad.. The good is that you don't skip out on warmups and stuff like that. You also shut it down faster when you feel something weird, rest more, try to recover more, and try not to push through "weird stuff". The bad is that it's always on your mind.

I'll post some data in a sec, it's pretty cool. Nothing on the graph is over 3:59 min/mi ... so that's moving a bit.

Btw, this guy's PR in his "prime" was 1:53.x for 800m... WUT.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

rest day!!

12/27/2017

bw = 142
- nice! long sessions helping get the weight down again, a little.
bw before bed last night = ?
soreness = quads moderately, calves slightly, hamstrings moderately
aches/injuries = calves tight
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = light
feel = tired

wakeup = 08:30 AM

log:
09:00 AM: food: oatmeal with honey, 3 x banana, water
01:00 PM: food: sauteed yam, orange chicken, spinach, water
03:15 PM: leg drain: 30 minutes
07:00 PM: food: 2 big bowls of mini wheats (sugarless) with honey, in almond milk, sea salt pita chips + water
- stuffed

stretch:
icing:
self massage:
leg drain:
03:15 PM: leg drain: 30 minutes

contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(26,"quads moderately, calves slightly, hamstrings moderately")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

so you're telling me, all I have to do to qualify for the olympic trials is run a 2h:19m:00s marathon?

5:18 min/mi pace.

Curious to see how i'm performing in 2019 .. if i'm anywhere close, i'll dedicate alot more to it. 5:3X feels SO EZ.. so I imagine 5:1X will feel that easy by next year. Obviously I can't hold 5:3X right now for a long time but, producing that speed feels pretty comfortable. Just need to keep slowly upping my fitness. In my head, ~5:20min/mi for 26.2 sounds alot more doable than ~4:53 min/mi for 13.1. The latter sounds more impossible heh. Just the idea of going "slower" for "longer" resonates with me, even though 5:18 min/mi is fast, it won't be as fast to me a year from now. Anyway, just another weird thing to keep my eye on.



To hit a 2:19:00 marathon:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=26.2&distanceunit=m&duration=2%3A19%3A00





To hit a 1:04:00 half marathon:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A04%3A00





2020 olympic trials list so far: http://www.usatf.org/Events---Calendar/2020/U-S--Olympic-Team-Trials---Marathon/QualifyingStandards/Eligible-List.aspx



 

 

 

In actual news, 6:00 min/mi pace for 26.2 gets you 2h:37:30 or something, that's pretty awesome.

6:01 min/mi gets you 1:18:59..

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A18%3A59

These longer distances are probably something i'll be good at eventually. 6:01 for 13.1 sounds "easy". Obviously it's not easy, but it doesn't scare me that's for sure.

Kind of getting excited at the idea of doing my first half.. it'll either be 1) humbling or 2) top3 or 3) both

About to order some NB LD5000v5 spikes..... man they are so beautiful



I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.

first of two complete rest days.. feel great though! haha!

feel surprisingly good today.



12/29/2017

bw = 143
- nice
bw before bed last night = ?
soreness = quads barely
aches/injuries = calves tight (left moreso)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM

log:
10:00 AM: food: oatmeal with honey, water, sea salt pita chips
11:30 AM: leg drain: 30 minutes (painful)
04:00 PM: food: sauteed yam in pink sea salt/olive oil, prunes, chicken malanese (sp?), water
07:30 PM: leg drain: 30 minutes (painful)
10:00 PM: food: 3 x grapefruit, big bowl of shredded wheats with honey and almond milk, 3 x water


stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
07:30 PM: leg drain: 30 minutes (painful)


contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143),(29,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(26,16.4,?),(28,14.5,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))"]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)