Adarq.org

<a href="http://www.youtube.com/watch?v=1kcjEXWsGqw" target="_blank">http://www.youtube.com/watch?v=1kcjEXWsGqw</a>

insane..

then a beautiful assist to close it out.

that is a perfect 10 eastbay off lob.

Strava's November distance challenge:

Current Rank 220/136,059

524 km.

Pretty close to what I did last month, but the last few weeks volume has dropped dramatically, was in the 120's or so before that, hah.

Not going to place high in December, that's for sure.

FWIW, I could drop as the night finishes up: https://www.strava.com/challenges/November-2017-run-distance-challenge

fun.

still fatigued. time to recover the rest of the day & tmw.



11/30/2017

bw = 140
bw before bed last night = ?
soreness = feet slightly, quads slightly, hamstrings slightly
aches/injuries = feet slightly
cramping = slightly during last portion of workout & cooldown
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel =ok

wakeup = 6 AM
- tired

log:
08:15 AM: food: 3 x grapefruit, english muffin, sea salt pita chips, hummus, beet juice with some coconut water in it to water it down
06:30 AM: food: toasted plain english muffin, large glass of coconut water
07:45 AM: workout: morning hard relaxed speed, legs dead/sore (quads/hams) but had power (like last night): 885m @ ~4:55 min/mi (660m @ 1:59.6/4:49 min/mi + 225m @ 43.0/5:06 min/mi), 420m @ 67.2 (4:19 min/mi), bunch of ~100m strides @ <= 4:30 min/mi, long cooldown
09:30 AM: food: non-dairy cashew kefir, coconut water
12:00 PM: food: whole foods: berry smoothie, orange chicken, mac and cheese, fried yuca, plantains
03:00 PM: nap: 1 hour
04:45 PM: workout: bw
- 2-3sec paused dead hang ng pullups: BW x 10
- full dips: BW x 10
- 3-5sec paused dead hang wide grip pullups: BW x 6
- full pushups: BW x 20
- 3sec paused dead hang chinups: BW x 6
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing double leg calf raises, pause at the top: BW x 40
- standing single leg rdl's: x 20
- single leg squat variation: BW x 20
05:15 PM: food: coconut water
07:00 PM: food: 1/2 of a big spinach salad with olive oil + apple cider vinegar + salt dressing, raspberries, blueberries, banana chips, cashews, carrots, and tandori chicken breast
11:00 PM: food: 1/2 of a big spinach salad with olive oil + apple cider vinegar + salt dressing, raspberries, blueberries, banana chips, cashews, carrots, and a grilled chicken sandwich on toasted sourdough
- 139.x before this meal.. kinda nuts considering how good I ate today and how much I weighed in the morning..
- but after my run I was almost 135, so lost a ton of water.. rehydrated, ate good etc, and still really light
- nice
11:30 PM: food: coconut water, non-dairy cashew kefir



stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM: nap: 1 hour



workout: morning hard relaxed speed, legs dead/sore (quads/hams) but had power (like last night): 885m @ ~4:55 min/mi (660m @ 1:59.6/4:49 min/mi + 225m @ 43.0/5:06 min/mi), 420m @ 67.2 (4:19 min/mi), bunch of ~100m strides @ <= 4:30 min/mi, long cooldown
- https://www.strava.com/activities/1296694581#kudos

legs feel like complete crap .. but have some solid power. IMHO, good sign for Saturday. They are still hurting from Tuesday's session, so by Saturday they should be much more recovered - this session my legs were holding me back, so don't think I created any extra fatigue.

just need to NOT walk hard tomorrow.. heh.. going to do a light walk in the morning or afternoon, not fast at all. Fast walking can really wreck you, it's surprising. Feet get destroyed, 1000000x more so than running.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137),(26,136),(27,137),(28,139),(29,139),(30,140)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?),(27,14.1,4:18?),(30,15.1,4:00?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"none"),(27,"none"),(28,"feet moderate, calves slightly, glutes slightly"),(29, "feet moderately, calves slightly, glutes slightly, hamstrings slightly, quads slightly"),(29,"feet slightly, quads slightly, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none"),(26,"right groin slightly, right hamstring tendon slightly"),(27,"right adductor slightly, right hamstring tendon slightly"),(28,"right adductor barely, right hamstring tendon barely, feet slightly"),(29,"feet slightly"),(30,"feet slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"tight"),(30,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"tight"),(30,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"tight"),(30,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning"),(26,"slightly during walk"),(30,"slightly during last portion of track workout & cooldown")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5),(26,05:30AM,7.5),(27,08:30AM,10),(28,07:55AM,9),(29,08:00AM,9),(30,06:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

canadian running mag has some nice videos

<a href="http://www.youtube.com/watch?v=skR7CwLytBM" target="_blank">http://www.youtube.com/watch?v=skR7CwLytBM</a>

one of the craziest dunk murders i've seen in a while.. wow.

apparently a 4:17 mile in that photo.