Adarq.org

Thought I just found an NB MRC5000v1 on Amazon, size 12..

https://www.amazon.com/dp/B006O5SBW4

wrecked. out of stock.

Got so excited, felt like I won the lotto.

:/

speed day!!

tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.

"TBT"





12/28/2017

bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired

wakeup = 10:00 AM (slept in, lots of sleep)

log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water


stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes

contrast showers:
naps:


workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
- https://www.strava.com/activities/1331220329

good session.

very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.

WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying.





solid.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)

8 sets of .3 running
6/6.5/7/7.5x2

Over 3 miles worth

Felt really good.

Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.

lmfao. i feel like that at the track sometimes

Db and cable tricep work, got a massive pump
bicep curls

Weight 268.  I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol

Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.

From Coach Hudson:

Another Day of Hard work. 10 x 1km /1:30, 8 x 1km 1:30 + 5 x 300ms 1:30, 4 x 5 x 400ms 1:00 4:00

sounds like alot of work. that's a big session.

forgot to mention .. deserves its own post.

yesterday, on my very last stride of my ~3 hour 10 minute workout, I stepped on a big rock. I was fine but, I landed right on it perfectly, could have been a tweak for sure. Just find it funny that, 20,000 strides or something, and the very last one I land on a bad object. lmfao.

 

i'm going to try to goto sleep soon. real early. im tired af.

E9 (two parts) was pretty good.

E6 .. it's ok.

https://www.go90.com/videos/50faZOvueFh

E7 .. about to watch.

https://www.go90.com/videos/5aVuZ3TFkTq

I've been planning on doing a half for a while.. figured the coral springs half marathon would be my first, figured correctly.

March 24, 2018 @ 6 AM .. like 7 minutes from me - makes it an even better idea.

It's a "women's wellness charity" (breast cancer and stuff) too so, great cause. They put out a really good video from last year.. I totally forgot men can get breast cancer:

<a href="http://www.youtube.com/watch?v=yGPLB8kG3aU" target="_blank">http://www.youtube.com/watch?v=yGPLB8kG3aU</a>

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

Anyway, looking forward to it. I feel like I could probably hang pretty good with the leaders for a long while (~5:55-6:0X) by the time it comes around.

Not going to do too much specifically for it TBH, other than occasionally some higher tempo long runs. What i'm doing is working great.

One thing I did like about running with those "marathoner" people, is how serious they were. I mean half marathon & marathon are decent distances. These people are training to run it pretty fast, so you can see they come off as extremely dedicated. They had like this "marathon bond" too, it was interesting to watch them talk about it (while we were running, lol). I'm a huge fan of the marathon (& half) itself, love watching them so.. figure i'll just do some occasionally. I've mentioned many times on here, I don't feel one should ever be too far from half or marathon shape, if they are a dedicated runner (after a considerable amount of time training). I feel it should be just something you can go do pretty much whenever - having that level of fitness at all times, is important IMHO.

It's also cool, these marathon peeps travel the world running them etc. Not ready to do that but, sounds like something i'd do eventually.