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adarqui

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Re: ADARQ's journal
« Reply #7650 on: December 19, 2017, 10:34:14 pm »
+1
Quote from: Coges on December 19, 2017, 10:02:30 pm
Quote from: adarqui on December 19, 2017, 09:23:59 pm
Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat.  :ninja:

Burgers fix everything. That and donuts.

#adarqburgercrew

yup, except for the donuts part.

burger crew whatup.
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adarqui

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Re: ADARQ's journal
« Reply #7651 on: December 19, 2017, 10:35:42 pm »
+3
GOAL: sub 3:00 1km
EFFORT: 3:00 1km

FUCK
MY
LIFE

literally just had to run faster for like 6 meters of the effort. insanity.

12.43 mph @ 4:50 pace but damn man, needed 12.44 mph @ 4:49.

sdg0ksf0-bk
sbskfo
gkb
sf[k
p[flbn
[24tkb
4[1kb[
pfdkb
pd'fln
p[rtln
p[rtwp[bkr[
nkr
[pwblwe
g[er
[]e;r
[f;er
glerp[
k
e[prkhwe
r[pkger
o[kge
rwp[k

still a :personal-record: by 1s.. but

 :pissed: :pissed: :trollface: :trollface: :lololol: :lololol: :lololol: :trolldance: :trolldance: :trolldance: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :-X :-\ :'( :pissed: :pissed:

FUUCCKCKCOKCCOKCKC

 :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:
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adarqui

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Re: ADARQ's journal
« Reply #7652 on: December 20, 2017, 08:36:45 am »
+3
^^ note to self: stop thinking about sub3 and start thinking about 2:55 .. need to set my goals bigger. By setting them to sub3, i've hit 3:03, 3:02, 3:01, 3:00 ... need to hit 2:55 .. need to hit sub3 km's whenever I want.
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adarqui

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Re: ADARQ's journal
« Reply #7653 on: December 20, 2017, 10:22:05 pm »
0
light day.



12/20/2017

bw = 141
- yay
bw before bed last night = ?
soreness = quads moderate
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: oatmeal with honey, water
09:30 AM: workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
10:30 AM: food: 3 x banana, almond milk, water
11:00 AM: food: sea salt pita chips + hummus, chicken breast
01:00 PM: nap: 2 hours (passed out hard)
04:00 PM: food: banana, almond milk, water
06:45 PM: workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
09:30 PM: food: beef stew with extra water + pink sea salt, bunch of almonds, bunch of prunes, almond milk, a few chocolates, water
12:30 AM: food: almond milk

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
01:00 PM: nap: 2 hours (passed out hard)


workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
- https://www.strava.com/activities/1320868539

 :ibrunning:

workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
- https://www.strava.com/activities/1321471681

 :ibjumping:


Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141)]
- 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,?),(10,14.8,?)]
- 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"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate")]
- 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"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"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"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"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),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
« Last Edit: December 21, 2017, 12:58:38 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #7654 on: December 21, 2017, 05:13:19 pm »
+1
some photos from the last race, as posted on ig:





^^ found a photo of myself clapping for people. I try not to just ignore everyone after finishing a race. I like to be supportive :D



^^ I especially love this photo because, it's the first photo i've gotten which shows some "domination". I mean, you can't see #2 or #3 at all. Also, what you can see, is the cops circling back to go get them - lead them in. So that's just a cool shot IMHO. I'd like to eventually do this to some very fast people :ninja: :ibrunning:

added the other two:











some raw photos:









« Last Edit: December 22, 2017, 12:23:47 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #7655 on: December 22, 2017, 12:47:45 am »
0
speed.


12/21/2017

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

wakeup = 9:30 AM

log:
09:30 AM: food: oatmeal with honey, 2 x banana, water
11:00 AM: food: sauteed yam, almond milk, water
01:30 PM: food: smoothie @ whole foods
03:30 PM: leg drain: 30 minutes
04:00 PM: food: bunch of sourdough rye, almond milk, water
06:30 PM: workout: (17.1 miles lol): mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
10:00 PM: food: 2 x almond milk, 3 x coconut water, bbq chicken, sourdough rye, few chocolates



stretch:
icing:
self massage:
leg drain:
03:30 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
- https://www.strava.com/activities/1322607193

loved this session. should have kept pushing on my 1.7 mi @ got it to 2 mi, i'm lame.









Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143)]
- 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,?),(10,14.8,?)]
- 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"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads 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"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"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"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

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),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)
« Last Edit: December 22, 2017, 12:49:47 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #7656 on: December 22, 2017, 11:10:44 pm »
0
complete rest. really dead today.


12/22/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, glutes moderate, calves moderate, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead

wakeup = 9:30 AM

log:
09:30 AM: food: oatmeal with honey, almond milk, water
11:00 AM: food: sauteed purple yam, spinach, orange chicken, water
02:30 PM: nap: 3 hours (WRECKED)
06:30 PM: food: some chocolates, water
07:30 PM: food: bbq chicken, bunch of sourdough rye, almond milk, water
08:30 PM: leg drain: 30 minutes




stretch:
- quads slightly throughout the day

icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes

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),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- 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,?),(10,14.8,?)]
- 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"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings 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"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"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"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

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),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
« Last Edit: December 22, 2017, 11:12:22 pm by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #7657 on: December 23, 2017, 10:54:51 am »
0
there's a 12 mile fun run tomorrow around here, not too far away. fastest pacing group is 7:00. just realized if I do that, and tack on another 1.1, i'd PR my half marathon from 01/29/2016 (1:36.13)..

https://www.strava.com/activities/718897896/overview

sounds enticing.
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adarqui

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Re: ADARQ's journal
« Reply #7658 on: December 23, 2017, 02:30:51 pm »
+2
meeting up with a fast dude tonight at FAU's track. going to race him for 1k and then 400m. Our goal is to crush some strava course records at the FAU track & get some PR's.. lool. He beat me in a 5k once. He's pretty fast over lots of distances. He's also really competitive.. so should be cool.
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Re: ADARQ's journal
« Reply #7659 on: December 23, 2017, 05:00:27 pm »
+1
they say "Get GOD in your life".

after watching a bunch of Ray Lewis videos, wondering if it should be: "Get Ray Lewis in your life".

we'll see. :ibrunning:
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Re: ADARQ's journal
« Reply #7660 on: December 23, 2017, 10:06:13 pm »
0
fucking crushed it.
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adarqui

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Re: ADARQ's journal
« Reply #7661 on: December 23, 2017, 10:40:36 pm »
+1
speed day!

12/23/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8:30 AM

log:
09:30 AM: food: oatmeal with honey, black tea, prunes, water
12:30 PM: food: 2 x banana, water
02:30 PM: food: grilled chicken, sea salt pita chips, hummus, almond milk, peach green tea
04:00 PM: leg drain: 30 minutes
06:00 PM: workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record: :personal-record: :personal-record:Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
09:00 PM: food: whole foods: mac & cheese, orange chicken, grapefruit lemonade
10:00 PM: food: coconut water
11:00 PM: food: almond milk, water


stretch:
- quads slightly at whole foods

icing:
self massage:
leg drain:
04:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record: :personal-record: :personal-record: Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
- https://www.strava.com/activities/1324961618/overview

happy af. Cory helped pace me through the first 800m of the 1km attempt, so he grabbed the 2 lap (800m CR) on that effort, then I kicked the last 200m to get my 1km PR.

Then we both took turns at the 1 lap CR: him first, my finishing the last 200m with him. He got the CR. Then I went, him running the last 200m with me, then I got the CR.





400m:



1km:







https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=k&duration=0%3A2%3A56



Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- 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,?),(10,14.8,?)]
- 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"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- 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"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings 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"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"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"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

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),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
[/quote]
« Last Edit: December 24, 2017, 12:59:44 pm by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #7662 on: December 24, 2017, 05:37:33 am »
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So, told some people i’d try to make it to this 12 mile “fun run” today @ 6:15 AM… Apparently ~150 people are going wtf? Pace groups every 30s from 7:00 to 12:00, nuts.

Anyway, after last night’s training (PR’s) and not being able to sleep, turned my alarm off & canceled it in my head. Ended up waking up at 5:00 AM on the dot, no alarm… Figured i’d force myself to go out there. Only 4 hours sleep but, I feel decent and I didn’t do a ton of volume last night anyway.

Just hoping I don’t cramp up and such lol. If I do, i’ll just walk it out and pick it back up again. allgood.

This could be an “ugly run” or “fun run”, no idea yet. lmao.

good morning… eeh!
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adarqui

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Re: ADARQ's journal
« Reply #7663 on: December 24, 2017, 09:01:43 am »
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LMAO. Had to  :personal-record: the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.
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adarqui

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Re: ADARQ's journal
« Reply #7664 on: December 24, 2017, 10:19:32 am »
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Quote from: adarqui on December 24, 2017, 09:01:43 am
LMAO. Had to  :personal-record: the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.

6:50 for 12 @ 1:22:0X, 7:02 for 13.1.. Last 1.1 was just too slow, figured even with a slow cooldown i'd go sub 1:30:00 but, obviously not the case.

TONS of PR's tho.
« Last Edit: December 24, 2017, 11:49:57 am by adarqui »
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