Adarq.org

light day.

03/01/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle moderate
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM (slept in)
- slept in for more "healing"

log:
06:05 AM: food: water
06:30 AM: workout: light morning trot (grass): 2 x light progressions: 1: 5 mi @ {7:28->6:33} ... 2: 4 mi @ {8:25->6:31} with the 6:31 going from 7:4X->5:4X ::: being careful of left calf & right tib ant
08:15 AM: food: rxbar, banana, water
09:30 AM: food: 4 x egg sandwich on ciabata bread (with spanish olive oil + pink salt + black papper + 2 x banana), water
12:00 PM: nap: 30 minutes
02:45 PM: food: rxbar, banana, water
04:00 PM: food: black tea
08:00 PM: food: mission bbq: small serving of brisket, corn bread, mac & cheese, water
09:30 PM: food: prunes, water



workout: light morning trot (grass): 2 x light progressions: 1: 5 mi @ {7:28->6:33} ... 2: 4 mi @ {8:25->6:31} with the 6:31 going from 7:4X->5:4X ::: being careful of left calf & right tib ant
- https://www.strava.com/activities/1431313014

felt great. really easy effort on everything. nice.

5k march 3, 10k march 10!!



also:



i dropped 1s off my PR without trying!! loool. weird, i could have swore it said 1:27:11 ... just checked the results:

http://www.wildsideonline.net/results/2018/a1ahalf.php

says 1:27:10.81

but, it says 25th OA like i've been writing............... and my screenshot says 26th OA.

I'll pick and choose the 1:27:10 AND the 25th OA!

 

How did I forget to bump this with the A1A half? fail!

Just updated my original race schedule post. Added another half marathon on February 18, which I won't take "as seriously" -> using it as a learning experience for the Coral Springs Half Marathon, which I want to place top 3 in. Started picturing myself training for Coral Springs so much, then just having a crap race because of something simple I overlooked (like not drinking water at a stop, or having some energy gel or something), who knows. So, going to try and figure that stuff out in that Publix A1A half.

well that turned out great.. smart move to get a half in before the half I really care about.

A1A half: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139373/#msg139373

1:27:11 with tons of PR's!

Split times of top 4 men in Australia 100m Nationals

love that kind of data. nice!!

nice to see all of those little hundredths add up to victory for the winner. some fly segments being identical, but #1 really got it done by 30m.

beautiful.

rest day. planned to get in a light run but.. calf. calf (soleus) feels fine for the most part. in shoes can't feel it. barefoot can feel it slightly.



02/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5

wakeup = 06:30 AM (slept in)
- slept in for more "healing"

log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water



workout: bw
- 08:00 AM
- kinda strong

S1: 3sec paused dead hang ng pullups: BW x 11
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg