Adarq.org

didn't journal the last few days because, mostly just race results & a TON of eating afterwards.. ate healthy, but alot. healthy pizza, lentils, 2 x chicken sandwich, almond milk, coconut water, green/black tea etc.

was so heavy this morning that it was surprising (143), but within an hour I was 139 (even after drinking fluids), just shed a ton of extra water I was holding.

also i'm really annoyed .. feel like i'm scared to push my speed .. reminiscent of trying to hit 11' when verting .. making me angry and more aggressive.



12/04/2017

bw = 143 (139 an hour or so later)
bw before bed last night = 146
soreness = quads slightly (left moderate), hamstrings slightly (left moderate)
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 7 AM

log:
07:15 AM: food: 2 x almond milk, water
12:30 PM: food: bagel joint: sausage egg and cheese on pumpernickel, chocolate muffin, orange juice
01:00 PM: food: whole foods: berry smoothie, mac & cheese, orange chicken
- ate dirty as fuck, felt like crap afterwards
03:00 PM: nap: 2.5 hours
05:30 PM: food: tall glass of coconut water
- bloated me up
- going to decrease coconut water intake as well
- more water .. pure, f'n, water.
08:00 PM: workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
10:00 PM: food: 2 x almond milk, tons of water, basically a half a loaf of sourdough rye (so ridiculous, couldn't stop eating it.. got it today, so fresh & crunchy).

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 2.5 hours


workout: better numbers than saturday's race - lol: 5:11 mixed effort mile (moderate into hard), 3:04 mixed effort km (hard into moderate into hard). FASTEST MILE & 1KM BY MYSELF (nice). also used my lap key to break each effort into stages, will analyze later...
- https://www.strava.com/activities/1302542486
- alone mile PR: ~5:11 (-10s vs previous alone mile PR, +5s vs race mile PR)
- alone 1km PR: ~3:04 (-3s vs previous alone 1km PR, +1s vs race 1km PR)
- also hit some ~15s 100's and some ~500m @ < 4:30 min/mi etc.
- but need to stop caring as much about all that stuff, and just keep trying to get PR's

left quad/ham sore.

just need to stop being "afraid" of running fast. I can run kinda fast. I just need to man the F up. then i'll run alot faster









pretty solid.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139)]
- FORMAT: (day, weight in lbs)

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

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

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

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

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

PR's: []

Races: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6)]
- FORMAT: (day, wakeup time, hours slept)

btw.. as you can tell from my last few workouts, i'm tired of doing "intervals" and stuff like that.

I want to get back to my "hang on" theories and such .. picking paces, trying to hang on to them for as long as possible. Including variations of that, oscillating paces, drop-set style paces, etc. But the central idea being "keep going until you can't maintain that pace anymore" (within an acceptable range, ie +5s).

I just feel like I quit "too easy" lately. Everyone does intervals, and I feel they improve fitness, but mentally, I think they are a problem for me.. ie, I can hit a solid 4 x 400m with 100m jog rest, but then I worry about running a mile full out.. That is a major problem.

So, no more intervals for me for a while.. Going to do what i've been doing the last few sessions and "pick paces" and hold them for as long as possible.

ie, if I want to hit a mile comfortably, I could pick 5:2X pace, but, I need to keep it going if i'm able, so it's no longer a "mile" effort.. it's simply a 5:2X pace effort and see how long I can hold it. It could become a 1.5 mile effort, or even 2 mile, who knows, but the idea will be to find out. In the same sense, I can pick crazy fast paces, and see how long I can hold those (4:3X etc). Or I can mix things up like I did today.

anyway .. just need to unlearn how to quit.

ok i'm up way too late.

gn!

What i've noticed with Almond milk: seems to really sooth my stomach & I can't recall ever bloating up from it.

<deserves its own post>

race night!!

eating good up until ~1 PM or so, warming up around 6:30 PM, race @ 7:15 PM.


12/06/2017

bw = 140
bw before bed last night = 147
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight / right loose
feel = good

wakeup = 9 AM

log:
09:30 AM: food: sautee'd yam in olive oil/pink sea salt, almond milk, sweet green tea
01:00 PM: food: 4 x small pieces of tomato basil mozzarella pizza, 5 chicken wings, black tea
04:00 PM: food: small glass of almond milk, water
06:00 PM: food: some sweet green tea
06:30 PM: workout: warmup + race: 5.03 official ( ), 1km estimated = 3.01 , 2nd age group for 30-39
07:30 PM: food: pizza, sprite, gatorade
08:30 PM: workout: 2.5 mile cooldown
09:00 PM: food: mixed nuts, white chocolate covered raisins, coconut water
10:30 PM: food: 4 x chicken wings, coconut water

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:





workout: warmup + race: 5.03 official ( ), 1km estimated = 3.01 , 2nd age group for 30-39
- https://www.strava.com/activities/1305181503
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=193

had alot more in me.. didn't know where the finish was, the race moved up a bit this year. note to self: when I start wondering where the finish line is, it means it's somewhat close, so gun it.. such a moron. it's around a slight bend so you can't really see it come up on you.
































conservative start turned out to be very fast.. which is incredible, because i didn't push it at all and it felt pretty comfortable. adrenaline. I wasn't to far from the lead pack when I clicked my watch for the first lap, but they had a really good jump on me.. being in the 2nd row at the start of this race, is brutal. got boxed in even though we were going fast, and got elbow'd several and all kinds of shit. Next year i'm starting in the first row that's for sure.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- FORMAT: (day, weight in lbs)

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

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

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

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04")]

Races: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"))]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

weird for race to be at night. do you think that helped you feel good?

rest


12/07/2017

bw = 143
- 
bw before bed last night = 147
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8 AM

log:
08:30 AM: food: almond milk, water
10:30 AM: food: almond milk, water
01:00 PM: food: whole foods: a plate of pretty much everything at the hot bar, massive variety hah. beef/chicken/rice/yucca/plantain/different kinds of rice/meatball/mac & cheese etc
01:30 PM: stretch: quads at grocery stores
08:00 PM: workout: evening walk: 10.5 miles, moderate-to-light, with two slightly hard miles @ 13:5X
- https://www.strava.com/activities/1306341709
11:00 PM: food: lots of water, sauteed yam in olive oil/pink sea salt, tons of sourdough, chicken italiano, banana chips

stretch:
01:30 PM: stretch: quads at grocery stores

icing:
self massage:
leg drain:
contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- FORMAT: (day, weight in lbs)

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

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

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

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

rest day, but hopefully a nice long walk in the cold later.

calves are pretty tight.. leg drain was painful. when it's painful, that usually means I really needed it.



12/09/2017

bw = 140
-
- nice. would love to be < 140 on wednesday (last mile race) while feeling rested/strong af.
- also, those prunes "worked" .. damn. i didn't even get them for that, i just love prunes and had a craving for them.
bw before bed last night = 144
soreness = calves slightly
aches/injuries = right big toe barely (nice!), left knee barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 10 AM
- staying up too late

log:
10:15 AM: food: almond milk, 4 x grapefruit
- 3 week old grapefruit and they tasted perfect....... amazing
12:30 PM: leg drain: 30 minutes (painful)
01:30 PM: food: orange chicken, sourdough, water, non-dairy cashew kefir
06:00 PM: food: almond milk, water, cashews
07:00 PM: workout: 9.2 miles in 2h:06m:00s, evening moderate speed walk: 1 x 14:XX (warmup) + 8 x 13:XX. legs feeling strong, it's going to be surprisingly cold for the next 4 days or so - nice.
- https://www.strava.com/activities/1308675400
10:00 PM: food: tons of water, sauteed yam in olive oil/pink sea salt, sauteed spinach, chicken italiano, banana chips, an entire bag of prunes (eek), blueberries, non-dairy cashew kefir



stretch:
icing:
self massage:
leg drain:
12:30 PM: leg drain: 30 minutes (painful)

contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,(140)]
- FORMAT: (day, weight in lbs)

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

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

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

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

whole bag of prunes ended up being a bad idea.

speed day.



12/10/2017

bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 9:30 AM
- staying up too late

log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips

stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was

contrast showers:
naps:





workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi

good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.

previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).

PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



1.67 mi @ ~5:24 :



0.71 mi @ 4:56:



400m:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- FORMAT: (day, weight in lbs)

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

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

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

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)