Adarq.org

light track session + light long run day.

nose was runny af, but felt fine.



02/13/2018

bw = 144
bw before bed last night = ?
soreness = glutes moderate, adductors slightly
aches/injuries = top of right foot (bleh!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal + tons of honey + pink salt, water
05:58 AM: workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
08:30 PM: food: rxbar, GU, water
09:30 AM: food: protein + almond milk, banana, water
11:00 AM: food: 3 x big shredded wheat + honey, vanilla almond milk
03:00 PM: food: 4 x egg sandwich on 3 x sourdough toasted, blueberries, banana slices, honey, water
04:30 PM: workout: bw
05:30 PM: food: protein + vanilla almond milk, water
07:00 PM: food: basically an entire bag of prunes (lol! they are so good), sweet potato corn chips, rxbar, banana, water
- basically pigged out a bit!
TODO: leg drain


omg.








workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
- https://www.strava.com/activities/1405647173

felt good, not great. lack of sleep & jumping right into track work with no warmup (i started off slow tho) didn't help. Absolutely drenched within a few minutes.

top of right foot STILL bugging me from tying my shoe too tight a few weeks ago.. so annoying.

absolutely nothing tomorrow, no walking etc.. then going to do some speed thursday with another long run attached. Then two days rest and my first half marathon race. 8|

It's going to be "scorching+humid af" for Sunday's half/full, sooo.. better get used to it quick - which is what I basically am trying to do today & thursday HEH.





after: right calf a bit tender, top of right foot a little but better than before the 20 miles (lol) .. these long workouts make me feel GREAT.



runlikeagirl update: she got sick yesterday .. too sick to run. :/ annoying, because she's on fire right now and pretty much ready to drop a nasty half on Sunday.. so hopefully she recovers 100% by Thursday so we can get our last scheduled workout in. Everyone might be a little wrecked though, apparently it's going to be very hot & very humid, bad combo. I still think she could PR in those conditions though. Her last half was 1:24:XX in pretty cold (ideal) running temperatures, but she's in even way better shape now (it seems). So bad conditions or not, should be able to crush it.

 






workout: bw
- 04:30 PM

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 13
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 5 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 13
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 5 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8

nice!! strong!

need to sleep .. but long story short, I hand my boss a "valentine's day gift" today, some GU's, lmao. For fun..

a little bit later he hands me a gift, i'm like wtf..

Garmin 735xt.

Really my jaw dropped.. didn't expect anything like that. Was really awesome.

This watch is like..... 100000x better than my Forerunner 15.



I put that flower pedal on it for fun.

Need to sleep but just mentioning: on my drive home tonight, it was a pretty eerie moment driving "passed" the school shooting from the highway - while listening to NPR talk about what happened. A normally quiet/dark/desolate view of the school as you pass by around 6+ PM, now filled with hundreds of cops, news crews, and just activity everywhere with massive lines of traffic throughout Parkland. Comparatively, the highway was a ghost town.

sad stuff.

RIP.

the culture of violence continues, with empty prayers & reflection from politicians in the pocket of violent domestic & foreign policy :/

It's just horrible. Makes me grateful for where I live but it still horrifies me how politics always gets in the way of a solution.

track/long!



02/15/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

RHR according to new watch: 34
- lol.

wakeup = 04:50 AM

log:
05:00 AM: food: oatmeal + tons of honey + pink salt, water
05:55 AM: workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
08:30 AM: food: gu, water
09:00 AM: food: protein + almond milk, banana, water
10:00 AM: food: black tea
03:00 PM: food: 4 x egg sandwich on french bread with spanish oil/pink salt, a few blueberries, sliced banana, plantain chips (way too many, too fatty, bad idea), water
05:00 PM: workout: bw
06:00 PM: food: protein + vanilla almond milk, water
07:15 PM: medicine
08:00 PM: food: prunes, banana, vanilla almond milk, water


workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
- https://www.strava.com/activities/1408710839

great session.

The 2 miles @ HM pace, were supposed to be 6:20's .. but it was just so odd, by 0.65 or so in the first mile I was still at 5:58 and that felt so slow. I thought my watch was broken. I then tried slowing way down and still, just too much easy speed. So I was driving that .. then Andrea took over and she drove that last mile, no idea what the pace was until seeing the data just now. Pretty cool. hah. The driver/passenger style is legit, hopefully we do more of it. Passenger doesn't look at their watch at all, just tries to stay more relaxed and feed off the driver who is doing that work. The driver needs to do a better job driving tho....... lmfao!

Perhaps a good sign for Sunday .. just too much easy speed. felt great. I want to go out at 6:15ish or so, we'll see!

No more training until Sunday's race.



good stuff!!!!!




workout: bw
- 05:00 PM

S1: 3sec paused dead hang ng pullups: BW x 12
S1: full dips: BW x 14
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 15
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8
S3: full dips: BW x 15
S3: standing single leg abductions: x 30
S3: close calf raises: BW x 30
S3: walking lunges: BW x 10 each leg

strong!!!!

---

runlikeagirl update: man she was flying.. 2 days "sick" taper, crazy power/speed/fitness. if she takes it easy fri/sat, she should destroy it on sunday.

^^ Also, at the tail end of my progression run, an NFL combine prep class walked onto the football field.. By the time I was doing my cooldown, they were ready to fly, so I cut it short (at 17, wanted to hit 20 lol) and took some videos/photos etc.

Here's a few, i'll post all of them here tomorrow:

This is 10-20, ie after only 10 yards of accel, flying:



This dude was a monster:



Will post a few more photos/clips tomorrow, I have some more nice ones.

peace!!

This is my first "tax season" in the contract work world. I expected i'd have to pay some decent $$, since none of it comes out of my taxes from my employers. But wow, got wrecked. LOL.

funny, just noticed in my last workout, I had a ~19:4X 5k, and a ~1:33:34 half marathon in there (like 1 minute off of my PR hah), which is awesome considering I did all kinds of weird stuff with paces going all over the place. funny. weird.



anyway .. that 1:32:XX half PR should be absolutely destroyed tomorrow