Adarq.org

rest/walk.

01/04/2018

bw = 145
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 = 05:45 AM

log:
06:00 AM: food: oatmeal + honey, banana, water
07:00 AM: workout: light "hilly" walk: 7 miles (1030 ft elev gain)
10:30 AM: food: some drink, water
01:00 PM: food: anthony's roast beef sandwich, some sourdough rye, water
03:00 PM: nap: 1.5 hours
08:00 PM: food: garlic pita chips (the entire box! ~800 kcal lol) + hummus variety pack, water
- so good.

stretch:
- some locked out standing ("extension") to stretch left calf

icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM nap: 1.5 hours

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

thanks for the clips & info ADot!

to me, he looks springier and like he's getting up a bit higher in the single leg clips. he looks bigger/stronger now though.

41F @ 6AM. Freezing for me.

says it'll get down to 39F soon.

Quote from: adarqui on January 03, 2018, 09:16:52 am

Quote from: Coges on January 02, 2018, 11:06:08 pm

Quote from: adarqui on January 02, 2018, 08:39:37 pm

Quote from: Coges on January 02, 2018, 05:24:00 pm

Quote from: adarqui on January 02, 2018, 09:04:37 am

ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

enjoying this guy's presentation. however, he lost me at the very first step of putting one leg atop the other while sitting down. i can't do that, haven't been able to since i was like 10.. lol.

i've never seen someone grab their foot like that. wtf?

i did it. it hurt.

pretty much everything he does, i consider too risky for me. which is something I hate about my "body", and i've tried to address in various ways, always making myself worse.

Quote

Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI

love that stick stuff, can see how it would potentially help. I can feel the pain->release just watching it.

I pretty much can't do anything in those videos you posted, lmfao. Most of those positions I know will wreck me, bad.. It bothers me that I can't get into certain positions without risk of injury, obviously sounds like a problem .. but really just seems to be the way it is for me (with certain things).

<edit: I wrote a bunch more but just rambled too much, will save it for another post some day!>

Shit haha.

I suppose you only need to be flexible enough to do what you want to do which probably isn't really that much flexibility anyway.

hah ya. my "sport" doesn't have too many flexibility requirements.

i'd love to be more flexible etc, but i'd also rather not have to work on it.. I've really come to hate things where, if I don't do them for 1-2 days, I regress like crazy: stretching/mobility stuff is in that boat for sure. Just bothers me & doesn't feel "right". I'm trying to be more like my dogs: they just play/walk/sprint/run, relax, eat, poop/pee, sleep .. don't worry bout nothin` lmfao.

 

I'm in the exact same spot right now which coming from someone who used to be flexible AF is really annoying. I know it wouldn't take long to get it back but it's probably a month or so of consistent every day effort which I'm not sure I want to spend the time on. I guess I don't really get injured like you do from stretching though so idk.

ya it's just annoying to regress so easily on some things. seems like I regress much less on running/sprinting when taking time off. just how it feels/seems anyway.

centro vs jager, 1k

- run 5.96km in 27:59
jet lagged and not enough sleep, legs feel a bit heavy. 4:50 pace is alright under the circumstances. first run with garmin. will continue to fiddle with settings and such to make sure it's optimized but as a first run this was good. 

- foam roll adductors and hip flexors

- stretch

- shoulder mobilizations

nice. what garmin model is it?

complete rest.

left calf feels alot better today. I imagine tomorrow's walk will bug it out again. we'll see though.

going to try "standing desk" for the entire day, when doing computer things.


01/03/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = left knee a little, right upper back (around 11 PM) - the thing from sunday
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 07:30 AM (slept in)

log:
07:30 AM: water
08:00 AM: ice: left calf (25 minutes)
09:00 AM: food: shredded wheat cereal with honey and almond milk, 2 x banana, water
10:30 AM: nap: 30 minutes
02:00 PM: food: cashews, water
03:00 PM: food: sauteed yam in olive oil/pink sea salt, bbq chicken, water
08:30 PM: food: cookies & cream milkshake from kilwins

stretch:
icing:
08:00 AM: icing: left calf (25 minutes)


self massage:
leg drain:
contrast showers:
naps:
10:30 AM: nap: 30 minutes

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on January 02, 2018, 08:39:37 pm

Quote from: Coges on January 02, 2018, 05:24:00 pm

Quote from: adarqui on January 02, 2018, 09:04:37 am

ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

enjoying this guy's presentation. however, he lost me at the very first step of putting one leg atop the other while sitting down. i can't do that, haven't been able to since i was like 10.. lol.

i've never seen someone grab their foot like that. wtf?

i did it. it hurt.

pretty much everything he does, i consider too risky for me. which is something I hate about my "body", and i've tried to address in various ways, always making myself worse.

Quote

Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI

love that stick stuff, can see how it would potentially help. I can feel the pain->release just watching it.

I pretty much can't do anything in those videos you posted, lmfao. Most of those positions I know will wreck me, bad.. It bothers me that I can't get into certain positions without risk of injury, obviously sounds like a problem .. but really just seems to be the way it is for me (with certain things).

<edit: I wrote a bunch more but just rambled too much, will save it for another post some day!>

Shit haha.

I suppose you only need to be flexible enough to do what you want to do which probably isn't really that much flexibility anyway.

hah ya. my "sport" doesn't have too many flexibility requirements.

i'd love to be more flexible etc, but i'd also rather not have to work on it.. I've really come to hate things where, if I don't do them for 1-2 days, I regress like crazy: stretching/mobility stuff is in that boat for sure. Just bothers me & doesn't feel "right". I'm trying to be more like my dogs: they just play/walk/sprint/run, relax, eat, poop/pee, sleep .. don't worry bout nothin` lmfao.