Adarq.org

apparently this happened at the 5k event yesterday:

http://coralspringstalk.com/child-slapped-by-woman-during-national-anthem-15481

A family alleges a woman slapped their child (mexican american) who didn’t place her hand over her heart during the National Anthem as well as accusing her of not being an American citizen while she volunteered at a City-sponsored 9/11 Remembrance race on Saturday.

updating through the day.


consistency consistency .. consistency.



09/11/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = tired
water = alot x 2
mosquito bites: 0



Food

7 AM

- orange juice
- banana



Session: Morning

8 AM
- heat index: 92 F
- metronome: 90 BPM (180 SPM)
- dead

run: 3.14 mi in 22:43
- 5k: 22:28
- splits: 6:49, 7:24, 7:34, rest: ~6:29

light stretching:
- hamstrings, quads, feet/toes



Food

9 AM

- 1.5 x 2% milk
- 0.5 x banana




Food

11:30 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- green tea
- 2% milk
- rice pudding



Food

2 PM

- 2% milk
- rice pudding
- propel



Food

7 PM
- had to hurry up the session because it was getting dark and I was running in an area with no lights.. thus can't see when it's dark
- sidewalk wet (from pouring rain an hour earlier), so had to be careful

really good warmup:
- 1 mile of walking, light runs, power skips, some dynamic stretches etc

mile run:
- ~5:50
- I got stung right under my eye 3/4ths of the way through.. something slammed onto my face and stung me then I killed it and kept going.. lol

~200m repeats with ~200m light jog recovery:
- 6 x
- everything under 5 min/mi
- felt really good, loved it
- going to start doing more of this stuff, which t0ddday basically recommended way back .. i think i have the guts for it now





Food

8 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- 1/2 of my brie & turkey sandwich
- stacys chips
- rice pudding

ran out of bananas.. fuq.



Food

10:30 PM

- propel



toes/toenails hurting .. trimmed them up. annoying. <-- felt alot better in the evening session, solid trim :F

might do submax jumps, a mile run, ~400m repeats tomorrow with ~400m jog recovery .. for my evening session.

no programming..

pc!!

dokfsdpfkdspo

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: headache

- warm up

- skater jump x 20,20

- one-step RVJ x 5

- DLRVJ x 10 (submax)

- SL SVJ x 5,5

- glute activation stuff

- stretch

super pissed to have a headache because otherwise body felt good. no way to do max jumps (or squats or really much of anything) with that much pain though so i just did the above and bagged it. try again tomorrow.

   

duuude this fight is legit so far.. Brook wins round 2, landing serious shots on GGG.

9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

<a href="http://www.youtube.com/watch?v=74dWjDqjMFw" target="_blank">http://www.youtube.com/watch?v=74dWjDqjMFw</a>

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

awesome post all around.. jump looked really good. looking lean & light too.

massive volume jump sessions feel amazing.

that's a true jump addict session lmao!

updating through the day.


consistency consistency .. consistency.



09/10/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6 hours
last night fell asleep: ~11:30 PM
wakeup = 5:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0



Food

5:40 AM

- beet + tart cherry juice
- 3 oz concentrated coffee
- banana



Session: Morning

7 AM

5k race:
- 19:39 on GPS watch
- 19:53 official
- 3rd place overall 
- more info here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895

a picture of me after the run:





Food

7:30 AM

- 2 x banana
- muscle milk
- free ^^



Food

11 AM

- big spinach salad: 9 oz spinach, mixed nuts, asiago cheese, stays pita chips, olive oil, 1 lemon
- green tea
- 2% milk



Nap

1:30 PM - 3 PM

passed out.. :F



Food

4 PM

- propel
- 2 x rice pudding (omg)
- a small bite of some boiled veggies i made for my mom .. came out amazing, wanted the whole thing lmao.



Food

6 PM

- 2% milk



TODO:

• watch GGG/Kell Brook boxing!

- very fun fight to watch.
- props to brook for bringing it



Session: Evening

7:30 PM

light warmup runs to court
- 0.85 mi total, mixed in

light jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: max of ~10'4" going really light.. felt great
- R-SLRVJ: backboard touches
- man legs felt awesome.. but, felt it in my heel SLIGHTLY.. so not pushing it.
- i really enjoy submax jumping, lmao

mile repeats:
- WAY BETTER than expected!! 
- mile 1: 5:49
- mile 2: 6:08
- mile 3: 6:22 - really nice ~400m sprint at the end, getting to ~5:22 min/mi

damn!! surprised at how good i did on those repeats tonight.. repeated miles are grueling and mentally challenging, but seem to be really helping.. need to keep busting my ass.



Food

9:30 PM

- 2% milk



Food

10 PM

- 2% milk
- half of a brie & turkey sandwich
- half of a turkey & cheese wrap
- some chips
- jello



tomorrow morning is back to metronome running.. eek! but, i plan on trying to go very light tomorrow while maintaining cadence.. lighter (power-wise) than the previous mornings.

stuff seems to be going good lately.. need to make sure I stay consistent, don't get injured, and don't do anything stupid (which causes me to get injured).

pc!!!

 



the champ wearing my third place metal lool.

i've been thinking about also just getting a pair of saucony shay XC4 spikes... I love the flat .. so maybe also get a pair of spikes?