Adarq.org

track/long!



02/15/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

RHR according to new watch: 34
- lol.

wakeup = 04:50 AM

log:
05:00 AM: food: oatmeal + tons of honey + pink salt, water
05:55 AM: workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
08:30 AM: food: gu, water
09:00 AM: food: protein + almond milk, banana, water
10:00 AM: food: black tea
03:00 PM: food: 4 x egg sandwich on french bread with spanish oil/pink salt, a few blueberries, sliced banana, plantain chips (way too many, too fatty, bad idea), water
05:00 PM: workout: bw
06:00 PM: food: protein + vanilla almond milk, water
07:15 PM: medicine
08:00 PM: food: prunes, banana, vanilla almond milk, water


workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
- https://www.strava.com/activities/1408710839

great session.

The 2 miles @ HM pace, were supposed to be 6:20's .. but it was just so odd, by 0.65 or so in the first mile I was still at 5:58 and that felt so slow. I thought my watch was broken. I then tried slowing way down and still, just too much easy speed. So I was driving that .. then Andrea took over and she drove that last mile, no idea what the pace was until seeing the data just now. Pretty cool. hah. The driver/passenger style is legit, hopefully we do more of it. Passenger doesn't look at their watch at all, just tries to stay more relaxed and feed off the driver who is doing that work. The driver needs to do a better job driving tho....... lmfao!

Perhaps a good sign for Sunday .. just too much easy speed. felt great. I want to go out at 6:15ish or so, we'll see!

No more training until Sunday's race.



good stuff!!!!!




workout: bw
- 05:00 PM

S1: 3sec paused dead hang ng pullups: BW x 12
S1: full dips: BW x 14
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 15
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8
S3: full dips: BW x 15
S3: standing single leg abductions: x 30
S3: close calf raises: BW x 30
S3: walking lunges: BW x 10 each leg

strong!!!!

---

runlikeagirl update: man she was flying.. 2 days "sick" taper, crazy power/speed/fitness. if she takes it easy fri/sat, she should destroy it on sunday.

Quote from: adarqui on February 14, 2018, 10:02:41 pm

Need to sleep but just mentioning: on my drive home tonight, it was a pretty eerie moment driving "passed" the school shooting from the highway - while listening to NPR talk about what happened. A normally quiet/dark/desolate view of the school as you pass by around 6+ PM, now filled with hundreds of cops, news crews, and just activity everywhere with massive lines of traffic throughout Parkland. Comparatively, the highway was a ghost town.

sad stuff.

RIP.

the culture of violence continues, with empty prayers & reflection from politicians in the pocket of violent domestic & foreign policy :/

It's just horrible. Makes me grateful for where I live but it still horrifies me how politics always gets in the way of a solution.

yeah it's a wreck man. And people just keep spitting out the propaganda talking points. The owners keep owning.

feh.

watched D-Wade almost just hit the game winning three in a MIA heat jersey .. surreal.

beautiful.

Luis Orta looking ripped af (half/full marathoner)

rest!



02/14/2018

bw = 143
bw before bed last night = ?
soreness = glutes slightly
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:05 AM: food: oatmeal + pink salt, water
06:00 AM: workout: very light recovery walk: 3.x mi @ 15:XX - breaking in my last pair of New Balance RC5000v2's - once I do tho, only going to use these shoes for races
07:30 AM: food: 2 x eggs in sourdough rye, water
- I can't figure out how to make that look nice anymore.. tastes great but, looks horrible.. haha.
- so can't take a foodporn photo of it.. will keep trying.
08:30 AM: leg drain: 30 minutes
09:00 AM: medicine
12:00 AM: food: office life: some good coffee with 4 creams + 2 sugars
03:00 PM: food: kapow: veggie fried rice with egg & chicken, lots of water
07:30 PM: food: banana, lots of water
09:30 PM: food: oatmeal w/ pink salt, 2 peanut butter cups, a few plantain chips, water


breaking in my last pair of RC5000v2's :/ Going to use them only for racing.. but going to break them in tomorrow as well, at the track.

hmm.. Wade is looking really good tonight in that Heat uniform. Drives/dunks, great passing, looking fast etc.. maybe he's re-found some fire? I imagine he has.

interesting.