Adarq.org

Allie Kieffer just did the same workout "we" did on Tuesday, hah.. albeit at like 7k ft elevation and much faster

https://www.strava.com/activities/1398627005

track/bw!

think I caught a cold.................... bleh.

:/

as of 9:38 PM, nose is completely stuffed.. hadn't gotten like that until about 30 minutes ago.



it's funny.. i finally stop biting my fingernails, and I get sick... fingernail biting builds up immunity, I knew it.



02/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
05:45 AM: workout: w/u, morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
07:00 AM: food: rxbar, water
08:00 AM: food: protein + almond milk, banana, water
09:30 AM: food: lots of sweet potato corn chips + guac (epic chips), water
03:00 PM: food: egg burrito, good af
03:30 PM: food: lots of vit-C
05:30 PM: workout: bw
06:30 PM: food: prunes, protein + almond milk
08:00 PM: medicine :/





workout: morning hard speed: 2 mi @ 11:41 {5:44, 5:57}, 400m @ 64.4s/4:19mm, 200m @ 30.4s/4:11mm, 110m @ 16.9s/4:03mm :: great session!
- https://www.strava.com/activities/1397606655

Felt good. Humid af, drench after 2 mile warmup .. hah. Feels good to sweat like that tho.







workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 20
S1: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S1: calf raises (neutral): BW x 50

S2: dead hang chinups: BW x 9
S2: full pushups: BW x 25
S3: standing single leg abductions: x 20
S2: forward walking lunges, (10sec pause at the bottom): BW x 5 each
S2: calf raises (wide): BW x 50

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 11
S3: forward walking lunges, (10sec pause at the bottom): BW x 10 each
S3: calf raises (close): BW x 50

S4: fast ng pullups + dead hang: BW x 8 + 3 = 11
S4: full dips: BW x 12
S4: forward walking lunges, (10sec pause at the bottom): BW x 10 each

nice.

glutes/quads really felt it on those paused BW lunges. good stuff.




runlikeagirl update: she hit 2 5:58 miles but, took a quick break after the first, so not technically 2 miles under 12. then tied her 400/200 efforts of last week, after much more work. nice.

humid af.. we were both drenched after the warmup.. hah.

another track girl (masters sprinter, 100m/200m/400m) loved our workout/intensity and asked when we come etc, wants to tag along next Thursday .. she said she's ~62-63s for 400m @ ~47 or so IIRC? I forget. She was just getting back into shape.. she wanted to do 8 x 150m with full recovery but only got 3, so definitely fitness issues.. i'm like, why didn't you just finish with 5 tempo nice and relaxed? she agreed, derp. lul.







going to sleep later than i intended................. but my nose is stuffed to fuck. going to be hard getting to sleep i think.

ok trying :/

Quote from: adarqui on February 08, 2018, 04:00:54 pm

also.. can't believe MIA got WADE back.

that's awesome and weird.

Holy sheet!

I did not see that coming.

CLE out- Wade, Thomas, Crowder, Frye, Rose, Shumpert

CLE in- 2nd Rd DP, Hood, Hill, Clarkson, Nance Jr,

I wonder how many of these guys had any idea or it's just a case of "the tribe has spoken"

the Tribe aka Lebron ... eek. definitely the latter.

insane.

LMFAO.. such an insane trade(s)

https://www.cbssports.com/nba/news/nba-trade-deadline-tracker-2018-cavs-cut-the-cord-on-isaiah-thomas-experiment/

posted this on FB:

Hmm.. Just ordered this. Whether it was jumping, running, boxing, lifting, or octet warfare -> I often end up focusing on mental components. This seems like my kind of book

"""
A suitably versatile definition that I like, borrowing from researcher Samuele Marcora, is that endurance is “the struggle to continue against a mounting desire to stop.” That’s actually Marcora’s description of “effort” rather than endurance, but it captures both the physical and mental aspects of endurance. What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up) and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with 60 seconds’ worth of distance run.
"""

Also, regardless of whether or not you are a Malcolm Gladwell fan, he wrote the Foreword, and he's also surprisingly fast: 4:54 mile @ 51 years old in 2014.🏃‍♂️/tangent.

https://www.outsideonline.com/2279081/are-limits-endurance-mental-or-physical




^^^^^^ epic read.. can't wait to slowly read this book.

The Millrose Games seems like a sick track event.

http://www.armorytrack.com/gprofile.php?mgroup_id=45586&do=news&news_id=509943

this is kind of nuts..........