Adarq.org

01/13/2016



Bio: Morning

sleep = 7 hr
wakeup = 7 AM
bw = 156 lb.
morning resting heart rate = 43
soreness = glutes slightly, quads slightly
aches = left wrist slightly
injuries = toenails wrekt
bananas = 3
feel = tired



upper abdominals felt good today.. so basically cleared up. felt it once or twice but not worth listing as still a problem.

toenails have been feeling alot better in my New Balance 5000v2's.. still wrecked but, not feeling them at all in these shoes. 




Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

8:00 AM - 8:40 AM

calisthenics:
- mostly upper, but also some lower
- felt strong but didn't do much crazy stuff since I trained at home
- did more holds
- lower was cool: did single leg rdl's while holding my off-ankle and stretching my quad, heel to butt.. so did these at a variety of angles, and with toes elevated (not heels elevated) to stretch my calf more
- going to do more lower stuff.. especially stuff where i'm stretching and performing movements
- didn't do rings because of the abdominal issues yesterday



Food

- 1 x whole milk



Food

1:30 PM

anthony's again:
- roast beef sandwich
- 12 chicken wings (drums)
- some french deserts



Food

5:00 PM

- 1 x gatorade



Session: Evening

7:30 PM
- felt real crappy at the start of this run.. ate alot earlier, so I was feeling it.. but run turned out good.

run:
- 8.62 mi in 1:00:15
- pace: 7:00 min/mi
- speed: 8.6 mph
- calories: 1,051
- strike: heel->toe
- shoes: nb 5000v2
- ran with ipod, listened to lectures

splits:
- mile 1,2: 6:36, 6:41
- mile 3,4,5: 7:04, 7:29, 7:11
- mile 6: 6:45
- mile 7,8: 7:17, 7:15
- mile ~9: 6:25

decent run. previous 8+'s were 8.3's (not 8.6) in 1:02:xx, 1:08:xx etc.. so 8.6 in 1:00:15 is a nice improvement.

eclipsed my endomondo.com stat of miles in an hour by ~0.6 mi

getting closer to running 9mph for an hour, but, not close to running it "relaxed".. i definitely have to work at this pace.



Food

8:30 PM

- 1 x whole milk



Food

9:00 PM

- 3 x banana
- 1 x greek yogurt



Food

- 1 x chocolate soy milk




i should be trying to sleep right now, eh!!!

glutes are very sore right now.. good sign I guess.

funny i've been running harder whilst giving less mental effort, since running with my ipod :F I've been listening to lectures.. I might download some trance-like music too and see how I feel running with that. When I was boxing, I had an ipod.. Did all of my jump rope/running with it. I'd zone out for HOURS. heh.. One thing that really helps is, I don't hear myself breathe. Hearing myself breathe actually wrecks me sometimes, mostly at the start of a run. It just gets in my head initially. Eventually it goes away..... but so far with these lectures, i'm so focused on trying to listen to what these people are saying, that I don't focus on my breathing, or form, at all.. just on pace and trying to listen to the audio.

pc!

2XU is awesome. However, if you can't try them on first don't buy them,  sizing is whack. I tried a long sleeve top once and XL was not even possible to put on. ( my size for compression stuff is borderline M->L ).
Take a look at Skins stuff, still expensive but a bit less, great quality and an* 100% trustworthy size guide chart.

If money is no object go with the enerskin calf sleeves.  They have built in k-tape and are reversible (one side moderate compression with taping for training/competition) the other side is high level compression for recovery.   Just DO NOT sleep in them!

01/15/2016



Bio: Morning

sleep = 8
wakeup = 8 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = glutes slightly, quads slightly, calves slightly
aches = none
injuries = toenails wrekt, left lat a little from stretching
bananas = 5
feel = decent



Food

8:30 AM

- 1 x whole milk



Food

11 AM

- 1 x gatorade



Session: Mobility

12 PM

- ~1 hour stretching, lots of glute stretching



Food

2 PM

- foot long veggie sub from subway
- 1 x chips



Session: Evening

6:30 PM

run:
- 6.33 mi in 44:52
- pace: 7:04 min/mi
- speed: 8.5 mph
- strike: heel->toe
- cramped up very bad once I hit mile 4, had to stop for a few minutes and recover.. didn't think i'd be able to keep running without cramping again, but I did thankfully.
- listened to a nice talk on Mirage OS

splits:
- mile 1,2: 6:51, 6:53
- mile 3,4,5: 7:01, 7:27, 7:40
- mile 6: 6:25 (god mad about cramping & pushed it, using more glute)
- mile ~7: ~7:26 (relaxing)



Food

8 PM

- 5 x eggs sunny side up
- 2 x toast with butter
- 5 x banana
- 1 x greek yogurt
- 1 x orange juice



Session: Mobility

- ~30 min stretching
- lots of quad/adductor/glute and some upper



tmw i plan on doing some short sprints, got to start mixing it up a bit, to prevent getting completely stale/wrecked like I did yesterday. Should be fun to sprint with my Garmin, i'll be able to see how fast i'm actually going & my max speed etc. ;f expect slowness.

pc!

Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

ya it's nice/fun to just "see" the speed (mph) in the data. gives me a measure I can try to beat when I do these freestyle sprints; which makes me want to do more sprinting.

Quote from: Dreyth on January 16, 2016, 10:04:49 pm

Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

The thing is - if you know your 40 time and your 100 time then you can calculate your top speed with almost perfect accuracy...  We don't really hit an instantaneous top speed that much faster or slower than our best 10m split over the course of the 100... 

Your top speed will have very little correlation with your squat:bw ratio and little correlation with your other jumps. 

yup. this is a different subject, but i imagine the "improvement" of top speed and how fast you can reach it would correlate somewhat to improvement in various jumps.

pc!

just ate a ton of brisket and i'm watching NFL playoffs.

 

also my quads are considerably sore from yesterday's sprints.. hamstrings a bit too. nice.

01/18/2016

Bio: Morning

sleep = 8
wakeup = 8 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 1
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

11 AM - 12 PM

upper calisthenics:
- listened to some nice simon peyton jones lecture
- progress again
- hit an L-sit for ~5sec or so.. so, I can't hit an L-sit without counter balancing by positioning myself back more.. i just can't get my legs up with torso completely upright, hip flexors just too weak and tight. fwiw, leaning back is difficult.
- did some cool mixed grip pullup stuff: pulling myself up to one side of the bar then going underneath and going the other side etc, did a bunch of those. could be why my lats are so sore.
- did some nice 'walking dip' stuff on the parallel bars.. picture walking with the legs but instead with arms, and a dip between each step.. so ~10 or so.. few sets of this.
- a bunch of movements & holds with legs "split", tons of glute.. really helped with planches too, made progress on those
- lots of other stuff



Food

12:30 PM

- 1 x peanutbutter sandwich on english muffin
- 1 x whole milk
- 2 x gatorade
- some cookies and cream bark



Food

2:30 PM

- 1 x greek yogurt



Session: Evening

6:30 PM - 7:30 PM

run:
- 9.19 mi in 1:05:57
- ipod: listened to an Idris lecture (dependently typed functional programming)
- calories: 1,122
- pace: 7:11 min/mi
- speed: 8.4 mph
- strike: heel->toe & flat, focused on hip ext
- decent run.. happy with it.

splits:
- mile 1,2,3: 6:47, 6:53, 6:56
- mile 4,5,6,7,8,9: 7:21, 7:20, 7:28, 7:19, 7:24, 7:17
- mile ~10: ~8:33

surprisingly consistent splits considering how INSANELY CHOPPY my running data looks.. none of my runs have looked this choppy. I guess it's due to how i was focusing on hip ext.. definitely didn't feel like I was going up & down with my pace during my run:



nuts ^^



Food

8:00 PM

- 5 x eggs sunny side up
- some leftover brisket
- 1/4th pint haagen dazs



Food

10 PM

- 1 x grape fruit juice
- 1 x greek yogurt



lats are very sore from today's calisthenics.

probably just going to run tomorrow night.. then wed is rings + short sprints.

pc!

the elevation data is hilarious. flat terrain much?

hah ya.. i've laughed at it too. that's south florida for you.

there's nowhere to run where you would see a different elevation.. everything is consistently flat. probably better that way.

pc!