Adarq.org

run day.



01/16/2017

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: 2:30 AM
wakeup = 11:30 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly (probably from recent stretching)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

11:30 AM

- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Stretching

2 PM - 3 PM

- mobility + stretching
- lots of stuff



Food

4 PM

- oatmeal + honey
- sweet green tea
- 2 x banana
- 1/2 pre-made fruit drink


Session: Evening

7 PM

long slow run with some speed sprinkled in: 15.03 mi in 2h:17m:56s @ 9:11 min/mi pace
- my favorite long run session so far!!
- hit some decent speed during my short speed intervals, sub 5 pace for a few of them - which is what i was hoping

I think this is my favorite "long run variation" .. majority slow and relaxed, but a few hard runs/sprints mixed in. I had a 0.3 mi @ 4:59 pace in there which is good, haven't gone that speed in about a month. I might do more of these sessions; I really miss going "fast". I need to get some kind of near-max speed in every session like I was doing the previous 5 months, that makes running way more fun to me.





happy about it.

i think i just love running fast.. so if i can hit some serious speed for a small portion of a long slow run, i'm happy. lol. 6+ min/mi pace makes me sad.. 5:xx min/mi pace is ok.. 4:xx min/mi pace makes me happy.

i mean the feeling is just so much different.

legs/shoulders felt very loose/snappy tonight. mobility/stretching stuff i've done the last few days probably helping already. also my calves didn't bug me at all during the run .. left achilles slightly, but, kinda expected something like that given i havent run that speed in a while. quads felt kinda numb at one point tho, was odd.

i ran in my XC flats too.. i love those damn shoes.. those are definitely my "speed shoes". My nb rc5000v2's are definitely my distance shoes.

so i can run long & slow in my xc flats, but they are meant for some very fast efforts.

nb's are meant for consistently moderate pace long runs.



Food

10 PM

- oreo blizzard from DQ
-- someone got it for me and i didn't turn it down.. LMFAO
- propel
- 1/2 pre-made fruit drink


Food

12 AM

- vanilla soy milk
- banana
- propel
- 1/2 gingerale



DUDE I LOVE VANILLA SOY MILK.

been planning to experiment with less cow milk, see if i drop weight easier.. so replaced some of my cow milk intake with soy milk.. and man o man i'm loving the taste of vanilla soy milk. hahah. 

tmw might be some more mobility/stretching stuff + limb isolation + cardio lifting (light).

Adarq, ik you're kind of nerd AF with computers and I saw a laptop I'll eventually want.  I'll need your advice once they release the specs to make sure it's legit.

it's the razer "project Valerie"  basically what I like about it is it has 2 screens hidden behind the main one so you pull them out and you're rockin out 3 screens.

sheeit. yo ill check tmw. bout to quicklog and die.

generally speaking tho, if you need 3 screens, just get 2 monitors and hook up your laptop to it. probably alot cheaper that way and less dependence on razor. You can get a laptop with any specs and just attach multiple monitors.

it does seem cool tho.. you just dont want to be spending most of the money on the multiple screens part of it, and get gypped on the performance.

run day.

tweaked my left achilles VERY SLIGHTLY stretching my right quad, while waiting for my tacos.. was just standing there stretching then lost focus for a second and did a little hop & landed weird, felt it. gotta be careful fu*k.



01/18/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 12:30 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = right hip slightly (probably from recent stretching), left achilles sometimes - barely
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- ensure
- sweet green tea



Food

2 PM

- bowl of cereal + 2% milk + honey
- banana
- green tea



Food

5 PM

- chicken taco
- beef taco
- chips/salsa
- green tea



Session: Evening

8 PM

long slow run with some speed sprinkled in (~100's & ~400's): 17.0 mi in 2h:41m:32s @ 9:29 min/mi pace
- great session, felt really good
- pretty hard session though, because of the speed mixed in.. trying to pull speed out when fatigued is a little scary, have to be careful
- i love running very slow, and i love running very fast.. everything in between - i hate. 

 





hit some nice speed in this session.. max speed ~14 mph.



Food

11 PM

- soy milk
- banana
- ensure
- propel



Post-Run Stretching

11:30 PM



Food

2 AM

- propel
- soy milk



Pre-Sleep Stretching

3 AM




feel good but a bit wrecked. right knee bugging a little, but i kinda tweaked it pouring my soy milk. this has to be the lamest sentence i've ever written, in my journal or anywhere else.

tmw = light lifting probably + some limb stuff.

Fun Fact

Running improves short term recall, and even long term to an extent.

Short term recall you run right before you read over what you want to remember, if you're learning something and you want to remember it say the next day, you run right after you learn that subject.

yesterday:



lift day.

back of right knee tight, it's probably related to sitting on my calves when stretching my soleus.. fml - i've had this before, it sucks.



01/19/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

11:30 PM

- cereal + honey + 2% milk
- green tea
- banana



Food

3 PM

- green tea
- banana



Session: Evening

5 PM
- barefoot

bent y-t-w's: 2.5's

S1: barbell half squat:
- 45 lb. @ 2 x 20
- 135 lb. @ 3 x 20

S1: pullup variations:
- ~3 sec paused dead hang - neutral grip pullups: 8
- ~2 sec paused dead hang - chinups: 8
- ~2 sec paused dead hang - pullups: 6
- ~3 sec paused dead hang - neutral grip pullups: 9

S2: barbell overhead press:
- 65 lb. x 15, 12

S2: barbell curl:
- 65 lb. x 10, 8

S2: hip flexor (2 x 30), abduction (2 x 30), paused @ the top calf raises (2 x 20)



Food

6 PM

- soy milk
- banana



Food

7 PM

- chicken taco
- beef taco
- chips/salsa
- propel




Food

9 PM

- 3 x scoops of ice cream



Leg Drain and Stretch

2 AM

- literally 5 minutes straight of calf stretching, actually helped a ton.



Food

3 AM

- soy milk
- 3 x banana

BLEH, didn't journal yesterday.

01/20/2017

155 lb.

basically rested. did some lifts/bodyweight stuff.

resting my right knee. It's a really weird feeling, lots of pressure behind my right knee when i stretch my right quad, or ESPECIALLY when i knee down and sit on my calves, that's the worst.

Anyway I ran tonight.. felt fine during the run ... but after, leg feels wrecked. Just feels so thick behind my knee.

will journal later.

rest, injury



01/22/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- fruit smoothie



Food

4 PM

- brie and crackers
- veggie egg roll



Food

8 PM

- spaghetti
- ice cream



Food

4 AM

- fruit smoothie





been really busy with coding.. working on something for a friend, turning out pretty cool.

knee sucks, annoyed.

DID TONS OF STRETCHING, feel really good, other than my knee when I kneel down or stretch my quads.