Adarq.org

do tell about the soleus stretch.

by popular demand! probably going to upload that to IG eventually.

just make sure you don't feel this in your lower ankle/achilles/achilles insertion. if you do, feet are probably too far away or dno.. but i feel this right in the meat of my soleus (the intention of teh stretch)



I use the line to judge how intense the stretch will be, from the onset. I rest my thighs against the cabinet, which takes a small bit of weight off probably. Then I just do dishes for 3-5 minutes or so. I do dishes "controlled" (lmao) so that I don't make a jolty movement and strain/tweak anything. If I need to back off I do, but generally it becomes very comfortable and each soleus feels very loose afterwards. I've definitely made progress in the stretch too. I could have gone back a little bit more in the photo.

For the first time in my life, i'm actually excited to do dishes because I can get a good stretch in, for a muscle group that has given me a ton of problems (lots of small tweaks).

If you try it lmk how it feels.

pC!

Love the geeky machine readable training logging haha.

hah nice thanks! ya I figured you would like that. I can plug those [(<day>,<blah>)] lists write into GHCI and calculate stuff if I want.

ya, i was integrating some of this stuff into the forum-re-write I was doing but I have so much work to do to get it running again. It's a travesty. Just thinking about finish it makes me sad. One day I will. I was starting to "try and get it working" again, but stopped. Just too mentally tiring atm.

fwiw, i'd love the extra data analytics features, but I also don't mind doing it myself. I've looked back in my journal tons of times and it really is a big help, even if I can't just pull stats out of it real easy (if everything was supported by data processing etc). Not sure how serious people don't journal or keep track of their training at all. I mean i've known this pro boxer dude for a long time and he doesn't journal. He pretty much can't tell you anything (backed up by fact) about his training over the last decade. I was actually looking back into my journal last night, at the end of December - was flying at 147 lb.. Then I started lifting again and ballooned up to 154, then starting running long slow distance + lifting and ballooned up to 159, then got hurt. What a train wreck. lmfao.

I think along those lines if you could have a way of pretty printing it so you'd still have the raw data in some text form (eg sexps or jason or whatever you like) but present it to the reader in a nice colourful marked up way it would be the best of both worlds. ive long thought of writing a quick app for logging my workouts. Actually you've inspired me, ima do it so i can just log from the gym on my android phone without needing to come home and type it up wiht a keybaord.

nice!! do it.

as for myself programming stuff into the current forum, can't do that because I have this complete re-write I need to someday finish. Extending this php code would be ugly, it fit much nicer into my haskell/purescript code I was doing. Wanted to have lots of things built in like PR timelines, PR timeline comparisons, progress tracker stuff. feh!!!

Saturday's race will probably get cancelled because of this hurricane that's headed in this general direction. wrecked!



09/04/2017

bw = 154
soreness = shoulders alot, hamstrings alot, adductors alot
aches/injuries = none really, but right adductor is very sore
feel = good

wakeup = 11 AM
- very hard time falling asleep, 4 hour walk amp'd me up



diet:
- half of starbucks coffee drink
- water+protein/green tea/banana
- workout#1
- protein/smoothie
- 4 eggs, avocado, water w/ lemon, 2% milk + protein

stretch:
- 12 AM - 12:05 AM: soleus stretch while doing dishes



jump rope: 1 hour
- way better than last session
- arms feel numb though .. nearly 1.5 hours later, feeling numb in forearms/hands lmao wtf?
- only 13 messups
- first ~25 minutes were so easy/relaxed, got tougher ~35 minutes in
- average HR: ~160









before bed: left calf tight .. both hamstrings crazy sore.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06)]
- total: 14.06

Total walk time: [(3,4:01:29)]
- total: 4h:01m:29s

Total speed interval distance: [(2,2500m)]
- total: 2500m

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back")]

Wakeup:[/g] [(4,11:00AM)]

Aches/Injuries: []

Bummer about the race, but the hat is super dope.

no hard workouts until after this potential hurricane .. don't want to be sore/wrecked during a hurricane. I made that mistake once before and it made it even worse the next few days when we had no power etc, and had to do tons of "physical labor" things. hehe.

so just more walking workouts.

considering this a deload!!



09/06/2017

bw = 153
soreness = shoulders alot, hamstrings moderate, adductors barely, calves alot, tibs/peroneals tight (right more so), feet slightly
aches/injuries = right achilles area slightly (stretching related)
feel = dead

wakeup = 5:45 AM
- 



diet:
- water w/ lemon
- fasted walk + bw
- protein+2% milk, 3 x water w/ lemon, 5 x grapefruit, 2 slices of watermelon
- 2 x burgers on san francisco sour dough bread, small thing of rice, hot sauce, water w/ lemon
- water w/ lemon
- walk #2
- protein+2% milk, 3 x water w/ lemon, ~8 oz spinach with olive oil/lemon juice + carrots + tomatoes, chicken skewer
- milk



stretch:
- soleus during dishes, light



fasted walk: light to hard
- 6.3 mi in 1h:30m:xx
- first two miles warmup, 3 moderate miles (sub 14), 1 hard mile (sub 13)
- right tib ant feeling it when going sub 13
- need to start earlier



bw:
- ng pullups: BW x 8 + 3 dead hang
- full dips: BW x 8
- standing single leg lift: x 20
- chinups: BW x 8
- pushups: BW x 20
- standing single leg abduction: x 20
- squat on forefoot: BW x 10 (kinda lame)
- SL squat variation: BW x 10 (lame)
- calf raises: BW x 20



moderate walk: 9.54 mi in 2h:21m:xxs
- decent, felt ok
- goal was sub 15 every mile, basically did that, one split was 15:02 but whatever

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5)]
- total: 49

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 10h:12m:xxs

Total speed interval distance: [(2,2500m)]
- total: 2500m

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly")]

feeling better.

also, lol, kinda nuts:

Well Done!
You've run 1,300 miles on your Saucony shoes.
Most manufacturers and coaches recommend that you replace running shoes every 300–500mi to help prevent injury. Now might be a good time to reward yourself with a new pair.



LOVE MY SAUCONY SHAY XC4's... my red pair is wrecked looking but still GREAT for walking. Some holes and crap but they feel fine.

---

09/07/2017

bw = 152
soreness = shoulders slightly, calves slightly, hamstrings slightly, feet slightly, quads slightly (left more so)
aches/injuries = left heel barely
feel = ok

wakeup = 8:30 AM
-



diet:
- green tea
- put up hurricane shutters & stuff
- water w/ lemon
- workout: fasted walk + bw
- protein+2% milk, 2 x water w/ lemon, 4 x grapefruit
- strawberry lemonade drink
- water w/ lemon
- workout: bw
- workout: walk/sprints/runs
- protein+2% milk, 3 x water w/ lemon, chicken francese, 2 x avacado, 3 x san francisco sour dough bread
- protein+water, 2 x water w/ lemon




stretch:




fasted walk:
- 11:30 AM - hot af .. heavy sweatshirt + high socks etc
- 6.35 mi in 1h:30m:xx
- felt ok



bw:
- ng pullups: BW x 9 + 2 dead hang
- full dips: BW x 10
- chinups: BW x 8
- dip variation: BW x 5



BW
- ng pullups: BW x 10 + 1 dead hang
- full dips: BW x 10
- standing single leg lift: x 25
- chinups: BW x 8 + 2 dead hang
- close grip pushups: x 20
- standing single leg abductions: x 25
- lunges: BW x 10e (lmfao)



walk with sprints/runs mixed in
- quads/hamstrings dead, hard to get my speed going, still had some ok runs
- freestyle

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3)]
- total: 55.3
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 11h:42m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m)]
- total: 2500m
- TODO: 9/7

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely")]

Great salad, the part i hate about salads is having to prepare it yourself, and the one's u buy from the store are all shit, made by some1 who can't wait to get off of work.....

thnx. ya that specific one is such an ez salad to make tho. I just take a bag of spinach and poor olive oil/lemon on it, toss it up a few times, let it sit for like 10-15 minutes, and then it's good. additionally i added some tomatoes/avocado/shredded carrots & had that chicken with it.. but, as far as a salad goes, spinach with that oil/lemon dressing is pretty good IMHO.

hard for me to buy salads too, because they are so small. Some ~$7 salad at whole foods or publix is half the size of that salad in the photo. Some of them taste pretty good tho. I'll buy one if I want a salad, but DONT WANT a spinach salad. I don't like making non-spinach salads.

pc!

quick logging, bout to stretch and sleep.

realized I can implement a lighter diet (AA) because i'm not running much distance at all, so i'm at much less risk of cramping up, or dying out. So, I can get myself "jittery/explosive/amp'd" by eating lighter than I have, and still get great interval sessions in.

I can't really walk "distance" right now, lots of areas where I walk don't have power because of downed power lines.. I've been meaning to switch it up lately and try to get my frequency back up, so this is probably a good time to do it.

i might try to eat more "raw" in the near future .. haven't tried that much. i'm just loving avocados by themselves, grapefruits, bananas, etc.. maybe I should add in carrots, serranos/jalepenos? hah. dno, but, i can eat a bit lighter and get away with it because my volume & my long running isn't there right now.. and when i eat lighter, i usually feel way more explosive so, could work out nicely.



09/11/2017
bw = 153
soreness = none
aches/injuries = none
feel = good

wakeup = 8:30 AM
- :/



diet:
- 2% milk + protein, green tea
- hurricane yard work
- 5 x grape fruit, 1 x avocado
-- epic meal outside
- avocado, green tea
- 3carb pre-workout drink
- workout: speed work
- 2% milk + protein, 3 x banana, 3 x water w/ lemon



stretch: after run
- during dishes (soleus)
- before bed (everything)



quick speed work session:
- both adductors were tightening up during warmup, so i held back a bit, and still had some serious speed
- left calf felt a little tight after the 0.40, but disappeared after that

from strava description:

quick speed session with light tail wind- 800m PR attempt cut short, but probably had it

felt very powerful tonight

0.40 mi (~643m) @ 1:52 (4:52 min/mi)

0.20 mi (~320m) @ 62s (5:12 min/mi)

0.20 mi (~320m) @ 57s (4:43 min/mi)

going to start picking things up a bit.

first run was supposed to be 800m but people were in the way so I cut it short.. close to PR level for 800. PR is 2:23 ... I had 117 more meters to go and 21s, sounds like I was on course to smash it.

next two runs were more relaxed.





felt crazy explosive .. light diet really helped, felt like i do when trying to amp up to dunk.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3)]
- total: 66.6 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 13h:33m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m)]
- total: 5541m
- TODO: 9/7

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none")]