Adarq.org

haha the wind chill was -8 here yesterday.

fuq. banana/peanutbutter desert after dinner has me feeling like my stomach is going to explode. ;f


01/20/2016

Bio: Morning

sleep = 7
wakeup = 7:00 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings slightly
aches = none
injuries = toenails wrekt
bananas = 5
feel = good



Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x banana


Session: Afternoon

11:20 AM - 12:20 PM

ring workout:
- hit an L-set with rings
- hit "skin the cat" also
-- first time ever trying skin the cat.. was scary but turned out to be easy
- did lots of dip variations and horizontal pullup variations, a few pullup variations
- also some core and pushup variations

VERY FUN SESSION



Food

1 PM

- 1 x whole milk
- some cookies and cream bark



Food

3 PM

- 1 x grapefruit juice
- 1 x greek yogurt
- 1 x banana
- 1 x starbucks blueberry muffin



Session: Evening

6:30 PM

short sprints:
- 11 sprints with big recovery walking, 6.40 mi in 1:40:17
- fastest: 16.5 mph
- only did one max sprint, the 16.5 mph in ~100m.. didn't want to go crazy, feeling tight/sore in upper & quads/hamstrings
- did a few 200m-300m sprints
- ipod: bitcoin documentary and some functional programming stuff
- overall speed: 3.9 mph
- felt good

going to work on my sprint analyzer code tomorrow to pull out the data.. so that I can just run the analyzer on it and get all of the data the way I want it.



Food

8:30 PM

- 1 x whole milk



Food

9 PM

- 6 eggs scrambled with shredded parmesan, green pepper, mushroom
- english muffin with butter
- 1 x orange juice

- 3 x fried banana atop ~3 tbsp peanutbutter
-- bad idea, feel wrecked.



gr8 day, sucks to end it wrecked by the banana+pb combo.

pc

stormpocalypse has had an effect on south florida. raining like crazy, such a beautifully shitty day. loving it. even did some calisthenics in the rain at the park, was fun-af.

there's something about rainy day programming that I just love.

01/23/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 1
feel = good

fast short sprints made my feet achy.. this is fine but I just have to be careful with it.



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt



Food

3 PM

- 1 x beet berry juice
- black beans and rice
- a few crackers



Session: Evening

6:20 PM - 8 PM
- cold and very windy

run:
- 13.22 mi in 1:35:25
- half marathon in 1:35:09 by 11 minutes
- pace: 7:13 min/mi
- speed: 8.3 mph
- strike: heel->toe
- shoes: nb 5000v2
- calories: 1616
- ipod: 2 episodes of at&t's ThreatCast
- strava: https://www.strava.com/activities/718897973

- splits:
- miles 1,2,3: 6:53, 6:40, 6:47
- miles 4: 7:02
- miles 5, 6: 6:57, 6:57
- miles 7: 8:07
-- this is when I was wrecked.. well some of mile 6 too, so mile 6 & 7 were impacted.. slowed a bit and eventually it worked itself out
- miles 8,9,10,11,12,13: 7:07, 7:18, 7:48, 7:08, 7:48, 7:28
- miles ~rest: ~6:19
 
- good run but also very annoying: wore my other non-friction socks which allowed some rocks to get in while running, had to stop for 3 cars who just wanted to run me over, stomach was wrecked at the end of mile 6 and during most of mile 7 (lost ~1.5 minutes on that i bet), lots of tree debris on the sidewalk, ran against alot of wind.. so that being said, definitely a good run, maybe even great. hehe!

so, very happy about that run.. i'm pretty sure I could have PR'd my 10k too if I hadn't had that stomach issue.. I'd love to get my half marathon under 1:30:00!

legs felt good throughout, so they have basically adapted to that distance.

legs achy afterwards, right knee slightly too.



Food

8:15 PM

- 1 x fairlife whole milk



Food

8:40 PM

- 5 scrambled eggs with shredded parmesan & spinach mixed in
- 1 x orange juice
- 1 x greek yogurt



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quads, and also upper body



Food

11:30 PM

- cottage cheese
- 1 x banana



I like these long runs. They've always been my "bread & butter" in terms of running. I wonder if running multiple (2-3) half marathon's per week would be the perfect medicine, or break me down. When I boxed, I ran multiple times per week at close to two hours, and didn't break down any. I'm nearly 10 years older now so that factors in. Also i'm focusing on pace more, so the intensity is higher overall. Might try running 2 or 3 half's next week. Also, why half? I'd like to creep it down into 1:2x:xx's and then 1:1x:xx's.. so that'd be just over an hour of running for 13.1 miles, that's dope.

1:19:00 would be sick: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A00

tomorrow = REST + BBQ BRISKET & MAC/CHEESE + NFL PLAYOFFS + STRETCHING. 

pc!

01/25/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 157 lb.
- extra water retention after rest day
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Food

10 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Afternoon

11:50 AM - 12:50 PM

rings:
- progress
- really strong dips & pushups
- really strong skin the cat & L-sit
- did some new stuff, mostly hanging upside down completely straight (the opposite of a dip position), and pulled myself up (going from hands at thigh level to hands at hip level).. very tough
- also: lots of hamstring/quad stretching, made my hip flexors a bit tender while running tonight



Food

1:10 PM

- 1 x fairlife 2% chocolate milk



Food

3 PM

- 1 x berry beet juice
- 1 x greek yogurt
- 1 x gatorade



Session: Evening

6 PM - 7:07 PM

run:
- 9.16 mi in 1:05:33
- pace: 7:09 min/mi
- speed: 8.4 mph
- calories: 1,111
- ipod: crypto-gram podcast!!!!
- shoes: nb 5000v2
- strava: https://www.strava.com/activities/718897948/overview

pr's:
- 5k: 19:42  .. pr'd my competition 5k of ~20:06 or 20:09 (i forget), so ~20s.. however, didn't warmup (like usual) & kept running for 6 miles more.. so I like it.
- 12-minute test: 1.95 mi  .. previous PR was 1.87 mi
- 1km: 3m41s 
- 3km: 11m27s 
- 3mi: 18m54s 

I wanted to PR 5k soo.. that's what I pushed for. I'd like to PR 10k, miles in an hour, and half marathon this week also.. I imagine that would all be in one run.

splits:
- miles 1,2,3: 6:31, 6:05  (9.73 mph), 6:38
- first 3 miles over 9mph which is good, just need to hold that for every other mile)
- oh forgot to mention, on mile 2 I beat a guy on a bike.. he was on the other sidewalk and I just said fuck it let me beat him.. wish I always had a rabbit to chase.. i'll need to figure out how to create one mentally.
- miles 4,5: 7:21, 7:46
- miles 6: 6:54
- miles 7: 7:54
- miles 8: 8:03 EEK
- miles 9: 7:23
- miles ~rest: ~6:00 (finishing strong)

no idea what happened to mile 8, nasty!

Wanted to run one more lap (which is ~3 mi) but had to cut it short.



Food

7:30 PM

- 1 x fairlife whole milk



Food

8 PM

- pasta with grilled chicken, mushrooms, brussels sprouts, asparagus  .. SO GOOD
- boars head brie & crackers
- 1 x greek yogurt



Food

10:30 PM

- 1 x gatorade



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quad, glute, upper
- need to focus on glutes and hamstring more frequently



Food

- 1 x banana



still in search of that 9+ mph for all of my splits & a sub 6 min split.. good stuff though tonight. depending on how I feel, I may or may not try to PR 10k tomorrow.

gn!!

PR'n all over the place

Are you going to get vids up of the ring work?  I've been working on rings too....onion rings(que drum solo that happens when theres a joke)

lots of programming today! worked on my tcpdump pull request & reviving some old polyglot irc bot project.. man the old code is horrendous.



01/26/2016

Bio: Morning

sleep = 7.5 hr
wakeup = 7:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Session: Morning

8 AM - 9:30 AM

tennis:
- hit really good, mostly relaxed, but hard when I wanted. good control.
- all of the calisthenics has helped me upper strength considerably, noticeable difference.



Food

12 PM

- 1 x orange juice
- 1 x gatorade
- 1 x greek yogurt



Food

2 PM

- 1 x grape fruit juice
- 1 x gatorade
- 1 x greek yogurt
- 1 x english muffin with butter

STOMACH DESTROYED. Something caused a nuclear reaction in my stomach. Feel so wrecked.

 



Food

2:30 PM
- trying to fix my stomach

- (tons of water)
- 1 x banana



Food

5 PM
- stomach still feeling really bad.. apparently it just wanted a bunch of fat.

- bunch of peanut butter (~5 tbsp)



Session: Evening

6:15 - 7:30 PM
- sluggish run

run:
- 9.16 mi in 1h:09m:40s
- pace: 7:36 min/mi
- calories: 1121

splits:
- miles 1,2: 6:26, 6:49
- miles 3,4,5,6: 7:14, 7:20, 7:43, 7:48
- miles 7,8,9: 8:05, 8:25, 8:30
- miles ~rest: 7:59

stepped on a rock on mile 7, almost got wrecked.. ankle/knee feel it later on.

every split got worse.. maybe all of the PB so close to the run wrecked me (or glute death)

glutes were pretty sore during the run.

pushed it but just felt dead.



Food

7:30 PM

- 1 x fairlife 2% chocolate milk



Food

8 PM

- chicken sandwich on wheat with shredded parmesan
- mac & cheese
- some chips
- ~3 tbsp peanutbutter



Food

- 1 x greek yogurt



wanted to PR 10k tonight.. that obviously didn't happen. going to keep pushing this week, want to see what happens. :F

need this: 9 miles in 1 hour: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=9&distanceunit=m&duration=1%3A00%3A00

pc!