Adarq.org

legs felt so heavy & tight this morning, calves especially (left more so). not enough sleep didn't help, but i also think alot of it has to do with how I ate yesterday .. though I felt fine, the food I ate was likewise heavy .. nothing like the way I feel when eating fruit and maybe some eggs etc. Also, my left calf got alot tighter mid-day towards the evening.

love my short shorts!!! LMAAFOFO!!



09/30/2017

bw = 147
- alot of food in me
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 5:30 AM
- forced wakeup

diet:
- 05:30 AM: 3carb pre-workout drink, banana
-- going to stop drinking the pre-workout drink and see how I feel
- 07:00 AM: workout: morning speed test
- 09:00 AM: 2 x grapefruit, 2 x coconut water
-- made me feel alot better.....
- 12:00 PM: workout: bw
- 01:00 PM: whole foods: peanut butter bar, watermelon juice
- 03:00 PM: workout: bw
- 03:30 PM: 2 x avocados, 2 x sourdough bread slices, banana, sweetened green tea
- 05:15 PM: quarter watermelon
-- so good
- 06:00 PM: workout: bw
- 07:00 PM: workout: speed
- 09:00 PM: 4 x eggs (sunny side up), 2 x hearth bread (put two eggs as a sandwich), 2 x banana, 2% milk, coconut water



stretch:
- 08:45 AM: soleus stretch
- 09:30 AM: soleus stretch
- 05:30 PM: soleus, alot, some good work during dishes
- 10:00 PM: soleus during dishes
- 10:15 PM: everything before bed



workout: morning speed test
- long warmup to try and get my legs loose, fail
- warmup runs were 5:20-5:30 pace, not snappy
- 1 km @ 3:15 (~11.5 mph)
-- not so bad considering .. PR is 3:03
-- will try and PR my 1k soon, sub 3 son.
- finished with an easy 1.5 miles at ~7:30 min/mi pace





feel really tired.. probably going to take a nap. would like to do another session tonight.. i'll probably feel alot better, as long as my left calf isn't freaking out. if it's freaking out i'll just walk or something.

hit 4:4x at some point, for every split.. could barely hit it in the morning................................ less effort in the evening too, just much more snappy/explosive.. morning effort = tight, evening effort = loose.




workout: bw
- 12 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 8



workout: bw
- 3 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 10



workout: bw
- 6 PM
- 10+ sec dead hang pullups: BW x 5
- ~3 sec pause at the bottom full dips: BW x 5



workout: speed
- sidewalk speed: "zigzags": 3x ~{420m,355m,193m,225m,112m,180m,100m} + short walking rest -> everything low 5's to high 4's
- https://www.strava.com/activities/1209458607

like a different person compared to this morning.. felt so good. it rained before my session too so, sidewalk *slightly* slippery, had to be a little careful like usual when it rains, but it's not risky slippery.

ate light today, all fruit.. really think that helps me feel significantly faster when i'm running. about to get the protein in now, eggs + fruit.

tomorrow = 2 very light run/stroll sessions, early morning & early evening.







WTF
- im feeding my dogs some bread, and james runs up and slams his claw into my knee.. hasn't stopped hurting since. he hit it right on the VL tendon insertion.
- insanity

---

Monthly Tracker: October 2017

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), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145),(30,147)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- FORMAT: (day, miles walked)
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00)]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m),(30,1000m),(30,4755)]
- FORMAT: (day, total speed interval distance in meters)
- total: 48396m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

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),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50),(30,12.2,4:55),(30,13.8,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)
- TODO: 9/21

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

Total jump rope messups: [(4,12)]
- FORMAT: (day, # of mess ups)
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

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"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so"),(30,"slightly","calves - left more so")]
- FORMAT: (day, overall soreness, specifics)

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

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, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ,(30, 5:30 AM, 6)]
- FORMAT: (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"left calf slightly,right hip iliac crest slightly,left adductor slightly"),(30,"left calf slightly, right hip iliac crest slightly")]
- FORMAT: (day, specifics)

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

i love my compression shorts so much .. wore them today for my 8 ez miles. I'm going to go get compression pants soon

Btw I have the normal kind, not the 2xu kind with all of the extra bulk in them, those are a bit weird to me. I just have the tights. Going to get the pants/slacks tights in a bit, plan to run with them tonight.

Also love my short shorts..

Finally, I absolutely love my saucony shay xc4's .. my red ones have nearly 1,400 miles on them and I ran with them this morning just fine, they feel incredible. Bottoms are completely worn out, a few holes in em, but you can barely notice it.. Incredible shoes.

Also love my garmin forerunner. Don't love my chest strap HR that much. Footpod is cool but mostly just to confirm my stride freq, don't need to wear it all the time.

funny.. i'm running-gear'd up at this point.

Quote from: adarqui on October 01, 2017, 10:19:04 am

Quote from: seifullaah73 on September 30, 2017, 06:55:04 pm

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

np!

My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

well, might be best to split them into two sessions:

A
   Jump Squats
   Half Squats
   Partials at the bottom: 3-5 x 15 (very controlled)
   Calf Raises
   RDL

B
   Jump Squats
   Half Squats
   Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
   Calf Raises
   RDL

You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.

Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.

All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.

pc!

Quote from: seifullaah73 on October 01, 2017, 07:11:51 pm

Quote from: adarqui on October 01, 2017, 10:19:04 am

Quote from: seifullaah73 on September 30, 2017, 06:55:04 pm

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

np!

Quote

My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

well, might be best to split them into two sessions:

A
   Jump Squats
   Half Squats
   Partials at the bottom: 3-5 x 15 (very controlled)
   Calf Raises
   RDL

B
   Jump Squats
   Half Squats
   Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
   Calf Raises
   RDL

You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.

Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.

All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.

pc!

Ok I see. I do love the progressive squats so I may do them too. I'll talk to my coach and see what's the best way to do it.

pc and thanks

quick log. need to try and sleep b4 10 PM. shit. that 5:30 AM life.

10/03/2017

bw = 146
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:30 AM
- 5:30 alarm, turned it off, wokeup at 6:30 AM, yaaaa!!!!

diet:
06:30 AM: bunch of coffee
07:30 AM: workout: speed
08:30 AM: 2% milk, coconut water, banana
10:00 AM: 2% milk, coconut water, banana
11:30 AM: workout: bw
- 5sec paused dead hang ng pullups: bw x 9
- full dips: bw x 10
- great sets
01:00 PM: peanut butter bar at whole foods
02:30 PM: 2 x chicken skewers, 2 x avocado, 2 x grape fruit, watermelon juice
04:30 PM: workout: bw
- 1-sec paused dead hang pullups: BW x 7
- paused full dips: bw x 7
04:40 PM: coconut water
05:40 PM: workout: track: speed
06:30 PM: rxbar, berry one is real good lmao
07:20 PM: dentist - teeth were really clean.. no brushing/flossing changes, only diet.. probably has alot to do with it. I'm eating foods that just don't stick to your teeth.. when's the last time you had a banana or avocado stick to your teeth? ... think-about-it.
09:00 PM: 2% milk, 2 x toasted spent grain heart bread, water w/ lemon, 3 x banana
- feel good!!



stretch:
- 09:20 PM: soleus during dishes

workout: morning speed: fasted+coffee, tail wind, no looking at watch, progressively faster, 4 x 1050m walk back recovery: {4:15/6:34mm, 3:34/5:31mm, 3:31/5:26mm, 3:21.9/5:10mm}
- https://www.strava.com/activities/1213173131

felt really good. perhaps my fastest ever running while "fasted". Didn't look at my watch, just went by feel. getting better in the morning, still need to get out earlier .. started this session around 7:30 AM. Need to be fully warmed up/ready to go by 6:45/7 AM.

my fastest 1 KM split at the end was 3:12 .. pretty cool. 9 seconds off PR pace and it came in my 4th KM while fasted. i'll take it.







workout: track with GFLRRC: decreasing short standing rest: 4 x 800m {3:04/6:04mm, 3:14/6:13mm, 2:52/5:42mm, 3:12/6:19mm}, 400m {1:16/5:11mm}, 800m {3:06/6:17mm}, 2 x 200m {37.8/5:08mm, 33.6/4:40mm}
- https://www.strava.com/activities/1214122673

rain + wind, but fun session. did their paces for the 800's (they were hitting different paces per 800 - 10k, 5k, tempo, etc). I pushed it for the 400 & 200's.

tomorrow = light day, morning/night light runs (hopefully). weather is REALLY bad around here right now, but shouldn't affect light recovery runs.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3

Bodyweight: [(01,147),(02,146),(03,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

speed day.

update: I can't stop pissing all day, it's insane. watermelon got me going nuts I think.



10/05/2017

bw = 146
bw before bed = ?
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 9 AM
- slept in, so much rain etc, felt good.

diet:
wakeup 9:30
09:30 AM: quarter watermelon, 1/2 black coffee drink
10:15 AM: relax speed + bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 AM: 2% milk, coconut water
01:00 PM: 2% milk, 2 x banana
04:00 PM: 3 x grape fruit, 2 x avocado, banana
06:00 PM: peanut butter bar from whole foods, 1/2 watermelon juice
07:15 PM: workout: high volume, relaxed speed
09:00 PM: 2% milk, coconut water
10:00 PM: 3 x banana, chicken skewer, avocao, 2 x san fran sour dough, 2% milk, water w/ lemon



stretch:
- 09:30 AM: quads
- 1 PM - 6 PM: quad stretches throughout the day



workout: morning relaxed speed: 5 x 800m @ {2:57/5:55mm, 2:44/5:31mm, 2:46/5:33mm, 2:44/5:29mm, 2:38.8/5:17mm} ::: wet/rainy sidewalk, light walk back recovery, no looking at watch
- 10 AM
- https://www.strava.com/activities/1216451463

felt really good!! again really wet so had to be a little careful, but everything felt good. Weather is going to be really bad for the rest of the week, so can't really work around it. Really happy with the first split, that was just a warmup lap, but still sub 6 nice and easy. Last 800m was the hardest obviously, pushed it more, it being the last lap.

This workout felt really good & legs feel fresh, so tonight's workout (400m repeats hopefully) shouldn't suffer at all.

Hoping to one day knock out these intervals at sub 5 pace at the same effort level .. relaxed sub 5's would be awesome.





best one is definitely the third 800m, very even pace.



workout: evening relaxed speed, 5k race prep: 21 x 400m with 80m light walking rest @ mostly 5:3X/5:4X, with some 5:2X & 5:5X ::: reps #19 & #20 @ 82/81 ::: wet sidewalk
- https://www.strava.com/activities/1217124765

wanted to hit 25 but only got to 21 (work capacity issues), including the first 2 warmups. was more focused on trying to maintain ~85s pace or so, just by feel/not pushing it. A few hours later, legs feel amazingly good. Have a 5k race on sunday, first one in like 8 months or so.. no idea how i'll do, but should do ok, feel like i'm in ok shape. Last workout is tomorrow (bunch of long slow recovery), then saturday = complete rest, sunday = race.







friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10AM,9),(05,9AM,10)]
- FORMAT: (day, wakeup time, hours slept)