Adarq.org

didn't think i'd be able to run today .. warming up a little in the backyard before leaving to go meet the running group, right soleus felt weird, little pinch out of nowhere .. figured i'd go, warmup, and judge it from there.. felt fine on warmup, and didn't bother me for the run thankfully.

odd tho.. i think when I tried those running shoes at the store, I tweaked something, because I remember feeling a little pinch there when i was trotting like 4mph in heavy shoes, on the treadmill.

also, I put some of my NB "performance insoles" in my RC5000v2's, really helped today for a long run! cushioned my feet considerably more.



01/20/2018

bw = 146
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = weird pinching in right soleus in the morning when doing light jogging in the back yard - to test my legs (felt fine during hard long run), right hip flexor/adductor origin slightly bleh - several hours after run
cramping = felt it coming on during the long run at like mile 6, but it disappeared
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5

wakeup = 05:00 AM

log:
05:15 AM: food: oatmeal, slice of sauceless pizza, water
06:30 AM: workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
08:30 AM: food: some lame breakfast nearby, was crap, orange juice was good at least - but that was a top brand
09:30 AM: food: protein + almond milk, water
11:00 AM: food: 3 x banana
03:00 PM: food: sauteed yam (came out EPIC) in sea salt/olive oil, baby spinach in spanish olive oil, goat cheese, water
06:00 PM: stretch: quads/hip flexors a little - right hip flexor bugging a little eek
06:30 PM: food: protein + almond milk
08:30 PM: food: 3 x banana, water


workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
- https://www.strava.com/activities/1366421627/overview

really good run as expected. great group. tons of wind, great temperature, great location/course, 1000's of nice people, one crazy cyclist who yelled at me - lol.





funny story:

so on my very last mile, the one i'm hitting the hardest.. i'm in the bike lane going "into traffic" .. anyway, tons of cyclists pass me, no problem, i mean i'm on the very left most-part, tons of room for them. anyway, this d-bag coming at me starts yelling at me "MOVE! MOVE ONTO THE SIDEWALK!!" so the only thing I could think of was to look him dead in the eyes and say "fuck you bitch" ........ lmfao. So he spazzed out as he passed me, yelling "FUCK YOUUUUUUUUUU!!!!!!!!".  One guy in my group further back, gave him a nice smile & a wave, lmfao.

so, probably past say, 1000 people, he was the only asshole. some people are insane. we are so polite too, tons of "good morning's" etc.. cycling riding past us, saying "good job!", "morning", us saying the same or giving them thumbs up etc.

just interesting how stuff unfolds.

anyway.. very solid workout. lots of good people to train with, enjoying it.

also, this was on a strip of road/sidewalk right on the beach. 

peace!!



workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 20



workout: BW
- 5 PM
- dead hang chinups: BW x 5
- full dips: BW x 7



the sunrise this morning:

in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

Quote from: adarqui on January 22, 2018, 12:33:25 pm

in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

lmfao!!

ya he got an office to try and pro things up .. not required to go in much. but, going to go in at least 2x/week i think, to get things done with the "team" (3 people) lmfao. Plus, FAU track isn't too far away etc. So I could schedule some run sessions around this, stuff like that. I'd like to just run around this area of Boca Raton tho, it's really nice. Might do that next week.

been fun so far.. got a good amount of stuff done, also had a nice veggie sub - walking distance to tons of restaurants. the office is in a very nice area.

I think he got confused with:

so decided to come in and work here today.

part of the sentence. Joe was prob thinking that the boss decided to 'come in' to your house and work there instead.

lol the complication in the subject of the sentence. 

up way too late. shit. not good.

01/22/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = 2nd toenails on both feet wrecked, blister on bottom of left foot, some spots in my right calf
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = bleh
hours sleep: 8

wakeup = 07:30 AM (slept in)

log:
07:45 AM: food: oatmeal, 3carb drink (not taking that again for a while), water
08:30 AM: workout: lame workout - got interrupted by millions of PE kids invading the track - some 150's at the end @ ok pace
10:00 AM: workout: bw
10:15 AM: food: protein + almond milk, banana, water
01:00 PM: food: HUGE ENORMOUS veggie sub omg. was good too, water
02:00 PM: food: coffee in the "office" with 4 cream 3 sugar
05:30 PM: food: protein bar, water
06:00 PM: food: lots of water
07:00 PM: workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
09:00 PM: food: almond milk + protein, water, 3 x banana


workout: BW
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 10


workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
- - https://www.strava.com/activities/1370621459

someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife



decent for the effort/surface. nice.

wanted to keep going, but they shut the lights off.. probably a good thing.

man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 

yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.

man low-7's is a *run* for me. lot of work to do to catch up to where you're at.

hah. ya. you're taking the gradual approach, which is what I did initially as well. I think it's working good. Easing into it is important. The key, just like anything else, is consistency.

also remember, my 2nd best 5k was the first week I got my garmin watch, that was like 2 years ago. I should be able to crush that now but, just interesting.

I'm naturally better at running "slow/moderate" for a long time, I think. I mean now i'm realizing that all I have to do is be able to hit like, 6:00 for 26.2 and I could possibly win the Miami Marathon, wtf? That's now on my road map One thing I know i'm "gifted at", is doing something simple for a very long time. That's also a reason you historically told me to do ultra's etc, which i'm not sure if you noticed in a previous post, i'll be doing one next year That 6 hour race.

so ya, time to integrate all of the components: speed, distance etc.

i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 

totally understand that. strava is really great though. IMHO, i'd join. Even if it's just following me/Joe/Coges etc. Joe/I post more workouts, Coges will eventually

it's much less of a time waster .. I rarely check it. People aren't chatting on there much etc, just workouts being synced automatically, a few "kudos" (thumbs up), and an occasional comment etc.

That's my favorite running site by far. I follow like ~50 people or so, and it doesn't distract me/take up much time at all.

my 2 cents

plus there's an adarq.org run squad (group), with no photo for the avatar!!