Adarq.org

rest #2/light walk.


02/17/2018

bw = 145
bw before bed last night = 148
soreness = none
aches/injuries = none (top of right foot good for now), in the morning: banged my right pinky toe into to door, hurts like a mfqr, it'll be fine tho.. had to cut some nail off and pop a blood blister that formed. LMAO. great timing.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 6

wakeup = 04:30 AM
- tired

RHR according to new watch: 42
- lower than yesterday but, i don't trust this thing

log:
04:50 AM: food: oatmeal + honey, water
06:00 AM: workout: easy morning walk: 4.7 miles @ 17:XX-15:XX ::: half marathon race tomorrow! \o/
07:30 AM: food: prunes, banana, water
08:30 AM: food: 4 x triple decker egg sandwich, blueberries, raspberries, spanish olive oil, banana, pink salt/black pepper, water
02:00 PM: food: rx bar, water
05:00 PM: food: whole foods: cashew chicken, lemon yellow rice, one fried yucca, water
08:00 PM: food: tart cherry juice
08:30 PM: leg drain: 20 minutes

lol -> TODO: shave head/face, leg drain, lunch, WORK, oatmeal, sleep, wakeup, race





workout: easy morning walk: 4.7 miles @ 17:XX-15:XX ::: half marathon race tomorrow! \o/
- https://www.strava.com/activities/1412113792

Looking to destroy my 1:32:?? half marathon PR tomorrow. Just noticed that on Thursday, I actually hit a 1:33:?? half mixed in with all of my training and cooldown miles/jog laps etc.. 1:33:?? is about 1 minute off of my PR.. lmao. kinda cool.

Really looking forward to a half.. I plan on going out "fast" but, fast for me with half distance on my mind is like 6:1X. So that's pretty cool. Normally in 5k's i'm ready to try and drop some 5:3X or lower first few miles etc, which is a bit more stressful. I should be able to relax at 6:1X for a while at least, and just enjoy the race more, until I have to really start fighting (whenever that comes ). One of the most enjoyable races I did, was that Jingle Bell Jog 5k where I expected to have to go out crazy fast, and ended up just coasting out ~6:00 tempo for 3.1 for teh win. I remember that felt pretty cool. Hoping to get at least 10 miles like that at ~6:1X pace but who knows.

17-02-18

Notes

Had a nice bday yesterday.

happy belated birthday man@!)$(!@$)

Seem to have come down with a cold, though at present it is quite minor. Shall see how I feel later in the afternoon and maybe go for a run. Blargh hate being ill.

blah that sucks!

hopefully you kick it fast. I kicked mine fairly quick, a few other people I know kicked there's even faster.. dat runner immunity maybe dno.

15-02-18

Notes

Kind of zoned out for like a minute in near the start of the second tempo mile and ran at like an 8:30 pace, which was dumb as fuck!! Had to work pretty hard to bring that mile down to a 7:18 average. Lol. Not gonna make that mistake again.

for sure. battling back can get pretty rough, especially after a minute goes by.

those little "mistakes" can really derail you in races etc, they are so easy to make.

<a href="http://www.youtube.com/watch?v=nScCkWX30eo" target="_blank">http://www.youtube.com/watch?v=nScCkWX30eo</a>

^ v new photographer, he's good.

This is my first "tax season" in the contract work world. I expected i'd have to pay some decent $$, since none of it comes out of my taxes from my employers. But wow, got wrecked. LOL.

^^ Also, at the tail end of my progression run, an NFL combine prep class walked onto the football field.. By the time I was doing my cooldown, they were ready to fly, so I cut it short (at 17, wanted to hit 20 lol) and took some videos/photos etc.

Here's a few, i'll post all of them here tomorrow:

This is 10-20, ie after only 10 yards of accel, flying:



This dude was a monster:



Will post a few more photos/clips tomorrow, I have some more nice ones.

peace!!

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.