Adarq.org

check my elevation.. 2,352 ft. haha.

i have one more hill walk session tomorrow then resting sunday. should be able to get 3 miles of "elevation" in. funny.

found the name of the park nearby with hills, it's called Three Hill Park. Funny, i've been referring to the hills as #1, #2, and #3.. haha.

here's some photos I found online:







there's lots of fitness stuff that goes on there.

anyway from those few photos, seems like a decent set of hills, especially for south florida.. don't know of anywhere else other than the landfill park (lmfao) that has hills like that.. well, other than "bridges". SFL runners, run bridges for hills.

rest/walk.

01/06/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = back of right neck moderate (disappear when i started walking hard) - lmao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight (left more so)
feel = good

wakeup = 09:30 AM (slept in,  )

log:
10:00 AM: food: shredded wheat + honey + almond milk, banana, water
11:00 AM: workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:5), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
02:00 PM: food: 3 x banana, almond milk, lots of water
04:30 PM: food: a bunch of orange chicken, sea salt pita chips + variety pack hummus, brie and crackers, lots of water
07:30 PM: food: banana, almond milk, water
09:15 PM: food: banana, almond milk, water


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:59 ), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
- https://www.strava.com/activities/1344026234

legs seem adapted to walking these hills already. hehe. will mix running/walking them next week.

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145)]
- 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): []
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

numbers all over the place.. lol.



history:

My dad wanted to see what he could run in a 5k today .. so i ran (and walked while he ran LMFAO) with him. He got 44:10 at almost 70 (in a few days). He wanted to know how fast other guys his age ran it at some of these races, so I checked one of the big races:

1st place in 70-74 for the 2017 Tamarac Turkey Trot was 21:53 @ 7:03 min/mi pace............... ahaha. That's serious. Guy is 74 too.

He thought he was going to get like 30 minutes so, he was humbled. During the first mile he's like, "what's our pace?", and I go, "you sure you want to know"? It was 16:XX min/mi pace at that point haha.

Anyway, he's got some good form when he picks up the pace/tries to push it. So he could probably make a ton of progress and get some top3's in 70-74 if he wants. He hit 9 min/mi pace a few times and it looked good, but you can tell it was creating lots of acid.

He's in decent shape from tennis though. I'd say he's petty athletic for 70 that's for sure.

 

 

crazy how that light calf massage wrecked my calves so much for today.. weird shit going on when I "touch my calves".. feh.

NO MORE TOUCHING MY CALVES OR EVEN STRETCHING THEM.

only been doing this recently and they've gotten worse since I started messing with them.. just more evidence I should stick to my "leave sh*t alone" approach.

01/08/2018

bw = 146
bw before bed last night = 151
soreness = calves slightly
aches/injuries = calves achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
06:30 AM: workout: (4.3 mi total): my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
07:15 AM: food: almond milk
08:30 AM: workout: (10.05 mi total): moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
11:15 AM: food: big cheese burgers, sweet potato fries, water
01:30 PM: workout: bw
- dead hang ng pullups: BW x 5
- full dips: BW x 5
- calf raises: BW x 20
02:00 PM: food: 2 x banana, water
02:30 PM: water
02:45 PM: leg drain: 30 minutes
03:15 PM: water
05:00 PM: food: 4 x grapefruit, croissant, coconut smoothie, water
08:00 PM: food: huge shredded wheat (3 of them lmao) with honey, water
- really good.. never wanted one of those enormous shredded wheat "biscuits" but it turned out good
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

stretch:
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
- https://www.strava.com/activities/1346790759

he's got some decent form when he picks up the pace though.. I think this humbled him a bit though, definitely harder than he expected. 8|



workout: moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
- https://www.strava.com/activities/1347037716

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146)]
- 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): []
- 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: []
- FORMAT: (day, distance, official, watch)

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

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy")]
- FORMAT: (day, specifics)

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

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

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

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

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

a few photos from last year's ultra marathon @ vista view, courtesy of their FB.. (doing this relay race on Sunday). This is also the park I ran at today.









the winner from last year, he's pretty popular in the running scene: Mike Wardian
- he's fast over pretty much every distance
- http://mikewardian.com/schedule/
- http://mikewardian.com/about/
- masters numbers: 16:XX 5k, 2:2X marathoner etc, 7 marathons 7 days - #1 in the world .. stuff like that