Adarq.org

small cold getting better. used Umcka powder yesterday and today. This is the second time i've used it, seems to work.

rest day x3.

---

08/08/2018

bw = 141 (wow, nice)
bw before bed last night = ?
soreness = none
aches/injuries = none / right soleus slightly (ongoing thing)
other = cold getting better, i think "umcka" works
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9
wakeup = 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:45 AM: food: rxbar, orange juice, water
11:00 AM: umcka cold medication
01:00 PM: food: egg sandwich, banana, koia cinnamon almond protein drink, small amount of salt/vinegar chips water
03:00 PM: food: rxbar, water
06:00 PM: lots of water
08:30 PM: food: 3 x banana, flax oatmeal + honey + pink salt, coconut chunks (omg), water
09:30 PM: umcka cold medication

stomach is all jacked up right now. gas/bloat. eek.

going to run light tomorrow morning I think!

Man that must have been a crazy experience, there are some seriously twisted people out there. My condolences to him and his family.

yea man :/

thanks alot! much appreciated. yea he should be back into town today, but not going to see him at work until maybe next week. going to be rough :/

How are you feeling now?

decent. still some remnants of the cold left, but nothing major. on the upswing!

Also check out misc boxing news thread, great fight between kovalev and alvarez.

ya i've had your post up for days now, been meaning to catch the replay of it/find it online, but keep getting side tracked. I haven't read your secret recap because as you made it sound like a great fight so, would rather watch it first!

maybe i'll watch it tonight or tomorrow night.

peace!!

light day.

cold recovering.

---

08/09/2018

bw = 141 (wow, nice)
bw before bed last night = ?
soreness = none
aches/injuries = left adductor origin before run (wtf), left patella tendon after run
other = cold getting better, i think "umcka" works
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 7
wakeup = 06:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:15 AM: water
06:50 AM: workout: back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol
09:00 AM: food: rebbl golden milk, 3 x banana, rxbar, lots of water
12:00 PM: food: rxbar, rebbl strawberry drink, water
03:00 PM: food: rxbar, beet juice, 4 chocolates, water
06:00 PM: food: rxbar
09:30 PM: food: thick turkey & cheese sandwich, small bowl of pasta, pickle, koia coconut almond drink, coconut chunks (my dog loves em!), water
10:30 PM: water

back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol
- https://www.strava.com/activities/1760467882

had a sore throat before sunday's race. got alot worse the next few days. so decided to just do complete rest mon/tues/wed. Still a "little sick" (sinus), but on the upswing. Those back 2 back races probably didn't help much either, immune system was wrecked. Very happy that I got through that second race though, I was really hurting haha.

the w/u + session felt good. i was toast on the cooldown though. just really spent.

going to do lots of hills for the rest of the month.

have lots of races coming up.







left knee lame. left adductor lame.

left adductor = rest injury......... eh. i think i strained it a bit while sleeping, tbh. probably no running had me straightening my legs harder at night or something.

left knee achy at the patella.

so, some news related to my other posts.. guy turned himself in. i'm just glad that part is over with.

also, turns out he's an assistant basketball coach @ Wake Forrest.

http://www.foxnews.com/us/2018/08/09/wake-forest-assistant-basketball-coach-charged-with-assault-in-deadly-nyc-attack.html

http://www.espn.com/espnw/sports/article/24334116/jamill-jones-wake-forest-demon-deacons-threw-punch-killing-nyc-tourist-police-say

didn't expect to be seeing this story on espn etc.. but now it surely will be. kind of crazy. :/

Quote from: adarqui on August 09, 2018, 10:38:28 pm

so, some news related to my other posts.. guy turned himself in. i'm just glad that part is over with.

also, turns out he's an assistant basketball coach @ Wake Forrest.

http://www.foxnews.com/us/2018/08/09/wake-forest-assistant-basketball-coach-charged-with-assault-in-deadly-nyc-attack.html

http://www.espn.com/espnw/sports/article/24334116/jamill-jones-wake-forest-demon-deacons-threw-punch-killing-nyc-tourist-police-say

didn't expect to be seeing this story on espn etc.. but now it surely will be. kind of crazy. :/

what the fuck?

x2. :/

light but long run day.

cold worsened early on, but alot better a few hours after run. snotted out so much stuff.. was mindblowing. felt alien how much stuff kept building up in my nose. 

---

08/11/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left patella tendon barely before run, slightly after (at times), left medial hamstring tendon insertion barely
other = cold worse early on, better later on
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok but tired
hours sleep: 8
wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's?

log:
06:45 AM: water
08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it's so brutal // 134 lb after run
09:30 AM: food: 3 x grapefruit juice, rxbar, 2 x banana, lots of water
12:00 PM: food: whole foods: berry smoothie + whey protein
03:00 PM: food: big bowl of chicken soup, french bread, water
05:00 PM: food: koia cinnamon protein drink, water
08:00 PM: food: 1/2 turkey + avocado wrap, jalapeno chips, rxbar, water
09:30 PM: food: banana, tart cherry apple cider vinegar shot, water
10:00 PM: some light stretching



08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it's so brutal // 134 lb after run
- https://www.strava.com/activities/1764849033
- FASTED!
- ~1300 kcal!

there was a high school XC team, sprinters, and lots of fitness folks training out there. pretty packed on the weekends.

they should do xc races there.





that's actually pretty crazy for a fasted run (for me)... whoa.

light + speed day.

green mucous. fuck. getting better though, generally.

---

08/13/2018

bw = 143 (lots of "retention")
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7 (brutal sleep .. planned on getting up at 5:30 AM..)
wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
07:10 AM: lots of water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
09:00 AM: workout: bw
09:30 AM: food: 3 x banana, orange juice, rxbar, umcka cold medication, lots of water
12:00 PM: food: 4 x hersheys, water
02:30 PM: food: rebbl golden milk (omg, i sip it so slow), rxbar, lots of water
06:30 PM: food: rxbar, water
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
09:30 PM: food: umcka cold medication, big bowl of chicken soup, french bread, water
10:30 PM: food: koia coconut almond protein drink, water



07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
- https://www.strava.com/activities/1769294885

that hill path mile was pretty rough. I mean I felt ok during/after, but hard to get some speed. I'd like to really improve my speed on the "flat" during this effort. I could make up alot of time there if I could somehow get the paces down to low 5's on that flat part of the path, for each lap.





09:00 AM: workout: bw
- surprisingly not weak

3-5sec paused dead hang ng pulllups: BW x 8
full dips: BW x 8




08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
- https://www.strava.com/activities/1770468209







that hill workout i did earlier.. made me feel *really* good. heh.

very light day - recovery.

cold almost gone! still slightly there.

---

08/15/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = calves barely (different feelings), after walking in heavy groceries: left hamstring micro tweak
other = cold improving
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8
wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:00 AM: lots of water
08:30 AM: light stretch (half squat + lean forward position hold) of soleus while outside
09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m
09:45 AM: workout: bw
10:00 AM: food: strawberry protein smoothie drink, rxbar, water
01:00 PM: food: veggie/hummus wrap (very good!), rxbar, 2 x trail mix bars, water
04:00 PM: food: beet juice, rxbar, water
07:00 PM: food: rxbar, water
09:00 PM: food: portobello mushroom burger (from WF, so damn good), asian ish pasta (wok'd), rxbar (overdid it), koia cinnamon almond protein drink, some multigrain sourdough, lots of water
10:00 PM: leg drain: 35 minutes
11:15 PM: food: tart cherry apple cider vinegar shot
12:00 AM: tons of water

09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m
- https://www.strava.com/activities/1773892995

left calf/hamstring acting weird out of nowhere tonight - inactivity pains.. eh. probably just need some sleep.