6766
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: January 17, 2018, 01:03:24 pm »
this is NUTS
<a href="http://www.youtube.com/watch?v=3wGMsOhaPJs" target="_blank">http://www.youtube.com/watch?v=3wGMsOhaPJs</a>
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6767
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 17, 2018, 12:29:09 pm »180117 Is Half way Pass THe first month of 2018
And i go sick Twice already.
Since xmas i had not done much Vertical Training, but i continue to do once or twice 30 min job while my girl sprint 10x 60m.
Last Sat, there is a running event. She got 3rd in the individual event and got 1st in the Family run event.
500m by herself at 2:18 with me at 2:00
it is a really cold day... and after that run.. I got sick A-farking-gain (again). Luckily I am the only one who got sick.
Load up on Vitamin C and took like 3 or 4 hot bath and I am 90% recovery today (Wednesday)
Still very busy with work... my desk is pile up with paper. Which i want to clean up before the start of 2018.
Seems like i have to get myself back on track before i can Start doing vertical again.
in 2017.. I seems to leave other things behind and NEVER skip a Vert Session.....
i dont want to repeat that.. i want my work to have priority AS well as my vert....
17 days is goin in 2018 and i got sick twice already....
I want to gather myself and..... lets make 2018 worth while... my engine had not even started....
better start late... than no start at all...
I could not even Wake up everday at 630... some time i even sleep at 10:30 but still fail to wake up...
i am not even sure if it is my mind who is weak.. or my body which is weak... I know sleeping is important... but i also remember Arnold said... SLEEP faster.. if u don have enough time.
damn sucks about getting sick again .. not getting enough sleep makes me more susceptible to being sick, that's for sure.
Quote
Often when i sleep before 11pm.. i wake up at 2:30 am.. and stay on my phone untill 3:30... talk about.. not efficient ...
eek. why the F do you go on your phone? heh.
Quote
Got to start my engine.
P.S.
A photo from the family run event. With my hand doing the no.1 finger showing how serious i am about chasing my target.
I actually have trouble sleeping before the event.. (waking up at 2 4 and 6am....) I dont know why I am so concern...
may be because the last 2 family race, we got 4th and 5th... barely missing the top 3. But still... wtf... Why so serious... Why so tense... I don understand myself...
hah that's sick. congrats to you and your daughter, especially her in that individual 3rd finish.
also, my 2 cents. not doing much vert in 2018 reminds me of years past. obviously being sick doesn't help, so hopefully you recover quick and can get back at it. you just don't want to go too long without maintaining the work you've put in .. you've done this before and detrained too much, only having to rebuild that stuff again -> don't let it slip if you still want to hit that goal.
also, getting your sleep in order is very important. you really need to get that in check. if you don't, training could possibly be affected etc. you need to keep identifying things that will sabotage your progress/training and fix them -> ie the sleep issue. chronic lack of sleep could potentially sabotage your training/sessions etc.. chronic = lack of sleep every night. If it's just a random thing due to nerves etc, then it's usually fine.. but chronic is a problem.
DON'T GO ON YOUR PHONE.
heh.
peace!
6768
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2018, 12:18:43 pm »16 January 2018
Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none
TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.
SLANT BENCH LEG RAISE:
3x15@BW
FRONT PLANK:
2x30seconds
SIDE PLANK:
30 seconds left side
30 seconds right side
STRETCHING:
30 minutes all around legs.
I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism
Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)
uh oh. even vag is joining the running crew...............
and ya no idea about those numbers .. I like your idea, that's what i'd do. Kingfish also did something similar when he was doing his incline treadmill walks.
6769
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2018, 11:58:45 am »
track day!
01/17/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, right hip flexor slightly (after track)
aches/injuries = bottoms of feet barely (so much better today, more sore after track), left hip flexor slightly (i did something while sleeping, lame!)
cramping = a little during the track workout
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
wakeup = 04:30 AM
log:
04:45 AM: food: oatmeal + honey, water
05:45 AM: workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
09:00 AM: stretch: quads alot
09:30 AM: food: sausage egg and cheese on a pumpernickel bagel, orange juice, chocolate muffin, hash brown, lots of water
02:00 PM: food: 3 x banana, sausage egg and cheese on a plain bagel, almond milk, lots of water
02:30 PM: stretch: soleus during dishes
03:30 PM: leg drain: 35 minutes
05:00 PM: workout: bw
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 25
07:30 PM: food: 2 x chicken breast, tons of blue corn chips + mild fresh salsa
stretch:
09:00 AM: stretch: quads alot
02:30 PM: stretch: soleus during dishes
icing:
self massage:
leg drain:
03:30 PM: leg drain: 35 minutes
contrast showers:
naps:
workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
- https://www.strava.com/activities/1361592425
great session. those first 2 6:XX's could have been sub 6 easy so that's kind of cool. basically like 4/6 sub6. the 6:25 and 7:34 def couldnt have been sub6, struggled on those.
some really fast people showed up. some guy ran in lane 3/4 most of the time, so his splits must have been in the 5:2X's. heh.
splits for the guy who organized it:
- (5:57,5:55,5:54,5:53,5:50,5:46) w/3:00-3:10 jog & 4 x 200
the girl who is legit:
- 1: 5:56 2: 5:52 3: 5:56 4: 5:49
she's a beast.
I think she ran in lane 2 for every repeat. she's tearing it up locally. everyone is like holy sh*t.
it was funny when we did 200's.. i felt like such crap on the mile repeats.. then we do the 200's and i'm like Usain Bolt.. lmfao. Just allowed my hips to open up completely and was flying EASY. Some of those were like 210+ etc. Everyone there knows i'm fast but, but those 200's brought about several comments about my power. Most people i've trained with mention it.. I guess there's something there that people notice. Kinda cool.
01/17/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, right hip flexor slightly (after track)
aches/injuries = bottoms of feet barely (so much better today, more sore after track), left hip flexor slightly (i did something while sleeping, lame!)
cramping = a little during the track workout
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
wakeup = 04:30 AM
log:
04:45 AM: food: oatmeal + honey, water
05:45 AM: workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
09:00 AM: stretch: quads alot
09:30 AM: food: sausage egg and cheese on a pumpernickel bagel, orange juice, chocolate muffin, hash brown, lots of water
02:00 PM: food: 3 x banana, sausage egg and cheese on a plain bagel, almond milk, lots of water
02:30 PM: stretch: soleus during dishes
03:30 PM: leg drain: 35 minutes
05:00 PM: workout: bw
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 25
07:30 PM: food: 2 x chicken breast, tons of blue corn chips + mild fresh salsa
stretch:
09:00 AM: stretch: quads alot
02:30 PM: stretch: soleus during dishes
icing:
self massage:
leg drain:
03:30 PM: leg drain: 35 minutes
contrast showers:
naps:
workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
- https://www.strava.com/activities/1361592425
great session. those first 2 6:XX's could have been sub 6 easy so that's kind of cool. basically like 4/6 sub6. the 6:25 and 7:34 def couldnt have been sub6, struggled on those.
some really fast people showed up. some guy ran in lane 3/4 most of the time, so his splits must have been in the 5:2X's. heh.
splits for the guy who organized it:
- (5:57,5:55,5:54,5:53,5:50,5:46) w/3:00-3:10 jog & 4 x 200
the girl who is legit:
- 1: 5:56 2: 5:52 3: 5:56 4: 5:49
she's a beast.
I think she ran in lane 2 for every repeat. she's tearing it up locally. everyone is like holy sh*t.
it was funny when we did 200's.. i felt like such crap on the mile repeats.. then we do the 200's and i'm like Usain Bolt.. lmfao. Just allowed my hips to open up completely and was flying EASY. Some of those were like 210+ etc. Everyone there knows i'm fast but, but those 200's brought about several comments about my power. Most people i've trained with mention it.. I guess there's something there that people notice. Kinda cool.
6770
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2018, 11:43:08 am »Man you are killing it at the moment.
hah thanks!
yeah i've been on a decent run the last 2 monthsQuoteHow important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.
well, there aren't many, but there are some! I've seen several "bigger/jacked" runners who perform pretty impressively. A few very impressively.. so, it's not essential to get lighter/skinnier etc. How we train has more to do with it in general.
I'll give you one example, but maybe it's a bad one. This guy Stephen Dassen (sp?) is pretty jacked. He's a former collegiate runner, decent stats for our area (FAU) but nothing mind blowing.. Anyway, he doesn't run much anymore, mostly does physique stuff/modeling etc apparently. Anyway, he dropped a low 17:XX 5k recently and then a 4:39 mile at the Boca mile.
instagram.com/herc.ules7_/
that might not even be his official account, I just remember he called himself hercules or something, and that was one of the first searches returned lmao.
so ya, can have a pretty impressive physique and still run fast IMHO, just need to know "how to run" & "how to train for it". The trick there is, most physique-ish guys probably never learn how to train for running. so they just trot all the time or do "HIIT" all the time, occasionally doing something harder on the track, but they probably don't realize how much volume per session they need to build up to - whether that's a slow/moderate session or a hard track session. ie, some people think 10 x 100 with short rest is enough, it's better than nothing, but if you want to run fast over a variety of distances, need much better fitness: 400m/800m/1k/1 mile repeat fitness, for several reps, and the ability to hit some serious long runs at a decent tempo. So I just think people who are more focused into lifting, rarely grasp what they'd really need to do in order to hit some serious running numbers.
i've seen some guys who are actually bigger than him run pretty decent too, but not nearly as lean. that dude is fuqn ripped.
As for myself: ya being lighter definitely helps. It's the same exact experience I had with dunking. I've gotten a bit heavier recently, and I can feel it. I've hit some "weak mile splits" lately, nothing close to sub 5 - but multiple 5:2X's etc which is still great for me, i've thought it might be somewhat related to the extra weight gain - i mean it feels like it. I don't care as much right now because i'm slowly trying to get those mile & 1km splits back down without having to try as hard. My goal is repeatable sub3 k's and sub5 mile's within the next 6 months. I won't be able to do that if i'm maxing out on the first one etc. So gaining a little extra weight right now is ok, as long as I clean it up a bit more next month. I've moved to a "dirtier diet" since early December until now, and it's helped fix my stomach so, not going to go back to "super clean salad life" that's for sure. I think I almost ruined my stomach.
but ya I definitely feel way heavier at 148 than 142 for example. that "feeling" translates to just mushier strides, that's what it feels like anyway. I feel like I get way more bounce when i'm in the lower 140's (140-142).
if I can get my bodyweight lower while still eating like I am now, i'd be happy with it.
You can always counteract losing lean mass gain by just lifting full body or doing calisthenics somewhat frequently, as you know. Though, it's been very hard for me to do calisthenics now that my running has improved so much. Calisthenics just feels like wasted energy/effort at this point. I don't feel any benefit from doing any of that stuff, nor do I from lifting. That's the gift and the curse of running: you really just need to want to run faster, to improve. But running faster brings about much pain.. so it's a real battle. no other tools needed other than sharpening the mind slowly and pushing yourself on the road/track/trails etc. It's pure af.
I feel like I deserve some blame for turning adarq.org into a running forum
But seriously, lots of people on here are slowly getting into it, which is great IMHO. It's easy to do. There's so many different places and ways to train. There's races every weekend, in most areas of the world. There's track meets every once in a while. The running community itself is huge and full of great people. There's tons of clubs, social running sites like strava, prize money races, local/national/world rankings and such. It's just very evolved.
Running competitions are just so great though. Official results, great atmosphere, pretty competitive, fun, good events etc. Committing to a race by signing up really elevates your training almost instantly, it's pretty cool.
ok went off on several tangents!!!!!!!
lmao.
peace!
Epic post! haha. So many good points.
hah cool man! Thanks! I was worried I was rambling TOO much. Glad you and some others liked it/found some good points in it.
Quote
I suppose for me though I just need to focus on getting as lean as possible and see where the chips fall.
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter" and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.
I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared
Running economy improves considerably the leaner you are, from my experience.peace!
6771
400m Sprinting or Shorter / Re: Sprint Videos
« on: January 17, 2018, 11:27:28 am »
Jarrion Lawson
dude can burn. some nice training footage.
<a href="http://www.youtube.com/watch?v=P9xU7aLbodo" target="_blank">http://www.youtube.com/watch?v=P9xU7aLbodo</a>
dude can burn. some nice training footage.
6772
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2018, 04:10:42 pm »
Looks like LBSS was right.... He was always hinting to me, to step it up to ultra. I mean it's probably obvious that i'm very "ultra minded". I can do some pretty monotonous stuff for a very long time. ie, I force myself to cut these 3 hour walks short, instead of keeping them going. lmao.
Anyway .. it's a long ways away but, going to do the Vista View Ultra 360 Individual Race (6 Hour) next year. I just got done doing the relay for that event on Sunday. But next year i'm going to do the individual race. I know for sure I can win it. Also, if I win, i'll take home like $350.
I have plenty of time to prepare for that race, at that exact park. I planned on doing all kinds of long runs there regardless, ie 20+ miles of hills and such. stuff like that.
I also think next year I want to do the Miami Marathon.
This year it's at least 2 half's: Coral Springs and Weston. Then next year it'll be ultra, marathon, and half's.
^ (btw also including mile/5k/10k as usual)
but ya i'm focusing on trying to win these things, not just complete them. I think I could win Springs and Weston halfs if I keep pushing it.. and if I can win those, Miami marathon wouldn't be out of the question. I mean you can win Miami with a 6:00 min/mi pace, which is awesome but not crazy. Who knows, maybe i'll get humbled But one thing I know is for certain, I won't be preparing for something by being afraid of that distance.
word.
Anyway .. it's a long ways away but, going to do the Vista View Ultra 360 Individual Race (6 Hour) next year. I just got done doing the relay for that event on Sunday. But next year i'm going to do the individual race. I know for sure I can win it. Also, if I win, i'll take home like $350.
I have plenty of time to prepare for that race, at that exact park. I planned on doing all kinds of long runs there regardless, ie 20+ miles of hills and such. stuff like that.
I also think next year I want to do the Miami Marathon.
This year it's at least 2 half's: Coral Springs and Weston. Then next year it'll be ultra, marathon, and half's.
^ (btw also including mile/5k/10k as usual)
but ya i'm focusing on trying to win these things, not just complete them. I think I could win Springs and Weston halfs if I keep pushing it.. and if I can win those, Miami marathon wouldn't be out of the question. I mean you can win Miami with a 6:00 min/mi pace, which is awesome but not crazy. Who knows, maybe i'll get humbled
But one thing I know is for certain, I won't be preparing for something by being afraid of that distance. word.
6773
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2018, 03:48:37 pm »Man you are killing it at the moment.
hah thanks!
yeah i've been on a decent run the last 2 months
Quote
How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.
well, there aren't many, but there are some! I've seen several "bigger/jacked" runners who perform pretty impressively. A few very impressively.. so, it's not essential to get lighter/skinnier etc. How we train has more to do with it in general.
I'll give you one example, but maybe it's a bad one. This guy Stephen Dassen (sp?) is pretty jacked. He's a former collegiate runner, decent stats for our area (FAU) but nothing mind blowing.. Anyway, he doesn't run much anymore, mostly does physique stuff/modeling etc apparently. Anyway, he dropped a low 17:XX 5k recently and then a 4:39 mile at the Boca mile.
instagram.com/herc.ules7_/
that might not even be his official account, I just remember he called himself hercules or something, and that was one of the first searches returned lmao.
so ya, can have a pretty impressive physique and still run fast IMHO, just need to know "how to run" & "how to train for it". The trick there is, most physique-ish guys probably never learn how to train for running. so they just trot all the time or do "HIIT" all the time, occasionally doing something harder on the track, but they probably don't realize how much volume per session they need to build up to - whether that's a slow/moderate session or a hard track session. ie, some people think 10 x 100 with short rest is enough, it's better than nothing, but if you want to run fast over a variety of distances, need much better fitness: 400m/800m/1k/1 mile repeat fitness, for several reps, and the ability to hit some serious long runs at a decent tempo. So I just think people who are more focused into lifting, rarely grasp what they'd really need to do in order to hit some serious running numbers.
i've seen some guys who are actually bigger than him run pretty decent too, but not nearly as lean. that dude is fuqn ripped.
As for myself: ya being lighter definitely helps. It's the same exact experience I had with dunking. I've gotten a bit heavier recently, and I can feel it. I've hit some "weak mile splits" lately, nothing close to sub 5 - but multiple 5:2X's etc which is still great for me, i've thought it might be somewhat related to the extra weight gain - i mean it feels like it. I don't care as much right now because i'm slowly trying to get those mile & 1km splits back down without having to try as hard. My goal is repeatable sub3 k's and sub5 mile's within the next 6 months. I won't be able to do that if i'm maxing out on the first one etc. So gaining a little extra weight right now is ok, as long as I clean it up a bit more next month. I've moved to a "dirtier diet" since early December until now, and it's helped fix my stomach so, not going to go back to "super clean salad life" that's for sure. I think I almost ruined my stomach.
but ya I definitely feel way heavier at 148 than 142 for example. that "feeling" translates to just mushier strides, that's what it feels like anyway. I feel like I get way more bounce when i'm in the lower 140's (140-142).
if I can get my bodyweight lower while still eating like I am now, i'd be happy with it.
You can always counteract losing lean mass gain by just lifting full body or doing calisthenics somewhat frequently, as you know. Though, it's been very hard for me to do calisthenics now that my running has improved so much. Calisthenics just feels like wasted energy/effort at this point. I don't feel any benefit from doing any of that stuff, nor do I from lifting. That's the gift and the curse of running: you really just need to want to run faster, to improve. But running faster brings about much pain.. so it's a real battle. no other tools needed other than sharpening the mind slowly and pushing yourself on the road/track/trails etc. It's pure af.
I feel like I deserve some blame for turning adarq.org into a running forum
But seriously, lots of people on here are slowly getting into it, which is great IMHO. It's easy to do. There's so many different places and ways to train. There's races every weekend, in most areas of the world. There's track meets every once in a while. The running community itself is huge and full of great people. There's tons of clubs, social running sites like strava, prize money races, local/national/world rankings and such. It's just very evolved.
Running competitions are just so great though. Official results, great atmosphere, pretty competitive, fun, good events etc. Committing to a race by signing up really elevates your training almost instantly, it's pretty cool.
ok went off on several tangents!!!!!!!
lmao.
peace!
6774
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2018, 03:14:01 pm »
one of the vets around here, who was our team captain said this in response to my walk today:
hah. cool.
Quote
You left it all out on the course on Sunday. Truly an amazing effort. You might not be recovered for Wednesday's track workout. I hope to see you Saturday at 6:30 am at Runner's Depot Ft Lauderdale (different store from Davie) for our long run / tempo run.
hah. cool.
6775
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2018, 03:12:53 pm »
rest/light walking.
01/16/2018
bw = 145
bw before bed last night = ?
soreness = right hip slightly, calves slightly, left forearm/bicep/tricep slightly, bottoms of feet (left slightly, right moderate)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas, right achilles slightly mid-walk
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok
wakeup = 06:30 AM
log:
06:45 AM: food: oatmeal + honey, water
08:15 AM: workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
11:30 AM: food: banana, water
01:00 PM: food: bunch of meatballs, basmati rice (salt/olive oil)
05:00 PM: food: 3 x banana, almond milk, water
07:30 PM: food: basmati rice, red kidney beans, in spanish olive oil, water
07:15 PM: stretch: soleus/calves during dishes - good stretch
08:00 PM: leg drain: 30 minutes
stretch:
07:15 PM: stretch: soleus/calves during dishes - good stretch
icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes
contrast showers:
naps:
workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
- https://www.strava.com/activities/1360149697
right foot still pretty sore from smashing that rock. seemed to loosen up more around hour 2.5 though .. so that could be good news. dno.
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
01/16/2018
bw = 145
bw before bed last night = ?
soreness = right hip slightly, calves slightly, left forearm/bicep/tricep slightly, bottoms of feet (left slightly, right moderate)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas, right achilles slightly mid-walk
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok
wakeup = 06:30 AM
log:
06:45 AM: food: oatmeal + honey, water
08:15 AM: workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
11:30 AM: food: banana, water
01:00 PM: food: bunch of meatballs, basmati rice (salt/olive oil)
05:00 PM: food: 3 x banana, almond milk, water
07:30 PM: food: basmati rice, red kidney beans, in spanish olive oil, water
07:15 PM: stretch: soleus/calves during dishes - good stretch
08:00 PM: leg drain: 30 minutes
stretch:
07:15 PM: stretch: soleus/calves during dishes - good stretch
icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes
contrast showers:
naps:
workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
- https://www.strava.com/activities/1360149697
right foot still pretty sore from smashing that rock. seemed to loosen up more around hour 2.5 though .. so that could be good news. dno.
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
6776
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2018, 01:44:30 pm »
great stuff man.. yup, sounds like you need a rest day or two. runningJoe metamorphosis, lmao!
you'll probably get crazy-hooked when you eventually do that park run.
keep it up!
you'll probably get crazy-hooked when you eventually do that park run.
keep it up!
6777
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 16, 2018, 12:53:18 pm »
beautiful shot
6778
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2018, 12:23:54 pm »been back in the states almost four days now. the first 2.5 days were unbelievably intense and draining. we got back to my parents' house late sunday night. no exercise except moving a bunch of furniture out of his apartment and a few leisurely walks. i'm gonna go to the gym in a little bit.
thanks for the update man. i've been wondering, as well as probably everyone else on here. that statement about the first 2.5 days .. can't even imagine.
also good about going to the gym today. if you haven't gone already, maybe rep the fu*k out of some safe lifts, but don't go too heavy.
peace man!
6779
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2018, 09:21:28 pm »
rest/recovery/dead
just wore compression pants/long sleeve/socks all day .. staying warm/not doing much. did go for a walk etc. walking like an old man. lol.
i'm not that bad though.. should be alot better tomorrow i think.
01/15/2018
bw = 145
- tons of water loss
bw before bed last night = ?
soreness = hips moderate (right more-so later, left more-so earlier), calves moderate, bottom of right foot alot, groin barely, biceps barely (holding baton i think)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead
wakeup = 05:30 AM (slept-in)
log:
05:30 AM: food: oatmeal + honey, water
09:00 AM: food: 3 x banana, big shredded wheat (3) with honey in almond milk, water
03:00 PM: food: 2 x sauteed'd yam in olive oil/pink sea salt, turkey burger, bunch of sourdough rye, water
09:00 PM: food: 3 x banana, water
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
just wore compression pants/long sleeve/socks all day .. staying warm/not doing much. did go for a walk etc. walking like an old man. lol.
i'm not that bad though.. should be alot better tomorrow i think.
01/15/2018
bw = 145
- tons of water loss
bw before bed last night = ?
soreness = hips moderate (right more-so later, left more-so earlier), calves moderate, bottom of right foot alot, groin barely, biceps barely (holding baton i think)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead
wakeup = 05:30 AM (slept-in)
log:
05:30 AM: food: oatmeal + honey, water
09:00 AM: food: 3 x banana, big shredded wheat (3) with honey in almond milk, water
03:00 PM: food: 2 x sauteed'd yam in olive oil/pink sea salt, turkey burger, bunch of sourdough rye, water
09:00 PM: food: 3 x banana, water
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
6780
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2018, 09:14:35 pm »
yesterday's race day, quick post:
01/14/2018
bw = 149
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
wakeup = 04:05 AM
log:
04:10 AM: food: oatmeal with honey, water
05:30 AM: race: warmup + race
XX:XX AM: race/food: some water after every lap
07:00 AM: race/food: gatorade 1/2
08:00 AM: race/food: gatorade full
08:30 AM: race/food: gatorade 1/2, small fruit bowl
10:00 AM: race/food: water, slice of pizza
11:00 AM: race/food: gatorade (rain) 1/2
12:00 PM: food: 2 x pizza slices, gatorade full
02:00 PM: food: chicken tender wrap, water
05:00 PM: food: forget
07:00 PM: 1.5 racks of ribs
gatorade rain btw
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
01/14/2018
bw = 149
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
wakeup = 04:05 AM
log:
04:10 AM: food: oatmeal with honey, water
05:30 AM: race: warmup + race
XX:XX AM: race/food: some water after every lap
07:00 AM: race/food: gatorade 1/2
08:00 AM: race/food: gatorade full
08:30 AM: race/food: gatorade 1/2, small fruit bowl
10:00 AM: race/food: water, slice of pizza
11:00 AM: race/food: gatorade (rain) 1/2
12:00 PM: food: 2 x pizza slices, gatorade full
02:00 PM: food: chicken tender wrap, water
05:00 PM: food: forget
07:00 PM: 1.5 racks of ribs
gatorade rain btw
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)