Adarq.org

someone I know and have raced with, has a nice article in a Coconut Creek magazine: (he's a beast, fast across every distance - including 100 miles)







actually want to read the rest of it.. heh! also he mentions joining strava. it really does help, best running site i've been on for sure. very simple site, but so many serious runners are on there.. provides a nice training boost imho.

also: that sun-sentinel guy never posted an article about the jingle bell jog 5k .. lame.

10-01-18

Forgot to weigh last two days

Workout

Run - 3.15mi in 34:08

Avg HR - 150

Notes

Ran first 3mi at easy pace then went at a _running_ rather than _jogging_ pace for last segment. Landed awkward on a curb at some point which bothered right achilles. Hopefully that goes away overnight...

Did this w/o a couple hours after dinner. Probably needed a little longer b/c stomach was not super happy.

damn how'd that curb thing happen? stuff like that sucks. i had some "full rolls" (ankle) on rocks etc at night, on sidewalks. good thing i've always had strong ankles, some of those were very scary. Just another reason I love track workout so much more, much less to worry about. but getting out onto the roads/sidewalks can be fun too, just need to be way more careful/alert.

didn't see you mention it today, so assuming it was just a temporary tweak.

i like the 1 mile warmup every day idea

also congrats on entering your first half marathon this summer

yeah wayne ellington is so underrated, he has laser guided precision on his shots and elevation....

yup. he's a beast.

derrick jones jr played great last night too. he's so fun to watch. Hope he gets more playing time. Lots of nice dunks last night.

right now beating the pacers.



I just don't see how they will lose this momentum as the season goes on .. I mean people keep getting injured, and someone else steps in and they win. This team is solid. Been saying that since last year, such a deep squad.

HEAT!!!!!!!!

rest/walk

These came out cool.







01/10/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, quads moderately, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
07:30 AM: workout: (12 miles total): light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
11:00 AM: food: chocolate chip muffin, pink lemonade, 3 x banana, water
02:00 PM: food: sauteed yam in olive oil/pink sea salt, lemon herb chicken, water
03:30 PM: nap: 40 minutes
07:15 PM: food: orange chicken, 2 x banana, 4 x sourdough, almond milk, water
07:00 PM: stretch: soleus during dishes


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:30 PM: nap: 40 minutes





workout: light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
- https://www.strava.com/activities/1350181682

---

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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on January 09, 2018, 08:05:48 pm

heat with tons of injuries, still pulling out W's... such a deep squad IMHO. Now #5 in the East.. If they are completely healthy come playoff time, be careful, lots of weapons.

legit fight happened in this game but would have been longer if serge ibaka wasn't suspended already earlier..... they def woulda gotten some real punches in if serge didnt just comeback from suspension

<a href="http://www.youtube.com/watch?v=lFBzJKny2B4" target="_blank">http://www.youtube.com/watch?v=lFBzJKny2B4</a>

ya saw that last night. james johnson jumped the gun there, most likely.. no reason to throw a damn punch wtf. dude relax. should be suspended like 3 games.

great game last night.

HEAT are legit.

<a href="http://www.youtube.com/watch?v=CiwJ40p0MrM" target="_blank">http://www.youtube.com/watch?v=CiwJ40p0MrM</a>

lance would be a star if he had emo control......

<a href="http://www.youtube.com/watch?v=IQF5oAiZNaU" target="_blank">http://www.youtube.com/watch?v=IQF5oAiZNaU</a>

#4 is insane.

#2 is nasty.

i can picture stephenson tearing it up at rucker park.