Adarq.org

^^ i guess i just don't get why you said kyrie needs to become a vegan.. is it because he eats junk or something? I dont get it lmfao.



GSW handling BOS right now.

raccoons like to moisten their food? wtf?

<a href="http://www.youtube.com/watch?v=7dNUDJsgfPo" target="_blank">http://www.youtube.com/watch?v=7dNUDJsgfPo</a>

<a href="http://www.youtube.com/watch?v=FTcjzaqL0pE" target="_blank">http://www.youtube.com/watch?v=FTcjzaqL0pE</a>


raccoons are smart af

<a href="http://www.youtube.com/watch?v=9wqq5iBDYL4" target="_blank">http://www.youtube.com/watch?v=9wqq5iBDYL4</a>

<a href="http://www.youtube.com/watch?v=h3o5pkOSgwc" target="_blank">http://www.youtube.com/watch?v=h3o5pkOSgwc</a>

I wish kyrie would start to train for explosiveness over summer.... that plus vegan diet.... he would be like a russell westbrook with much more finesse... would be even more unstoppable....

actually steph is slowly becoming a russell with finesse, he seem to have gotten faster/strong than before

westbrook is vegan?

not sure what vegan has to do with it? most olympic athletes aren't vegan, for example. so it's not like some guaranteed performance booster. if it was, every athlete would be vegan.. when something gives athletes an edge, they flock to it.

light/recovery day.



11/16/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:15 AM

log:
05:30 AM: food: almond milk, coconut water
06:00 AM: stretch: light hamstrings/quads/wrists/upper
06:15 AM: workout: very light morning run: 9 miles total, 5 road miles @ 8:XX, 3 grass miles @ 12:XX, 1 road mile @ 12:XX
08:15 AM: food: almond milk, coconut water
08:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdl's: x 15
09:00 AM: food: 3 x grapefruit, non-dairy blueberry cashew kefir
10:00 AM: food: almond milk
10:50 AM: contrast shower
11:00 AM: food: water
11:05 AM: stretch: everything light
11:15 AM: nap: 45 min
01:00 PM: food: water
01:30 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, lemon pepper chicken breast, avocado, sweet green tea
03:00 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 7
- full pushups: BW x 20
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
04:30 PM: food: water
05:45 PM: stretch: light "dynamic" stretching (short holds)
06:00 PM: workout: bw
- 3-sec dead hang chinups: BW x 7
- full dips: BW x 8
06:10 PM: workout: extremely light evening run: 5 miles total @ 12:XX {2 road, 3 grass} :: tons of rain, wind, but fun
08:00 PM: food: almond milk, coconut water
08:45 PM: food: huge spinach salad with olive oil/pink sea salt/lemon juice (1 lemon), cucumber, and avocado .. 2 x non-dairy blueberry cashew kefir
09:45 PM: food: water w/ 1 whole lemon
09:55 PM: leg drain: 25 minutes


this salad dressing photo came out sick!




salad photo from the other day:





stretch:
06:00 AM: stretch: light hamstrings/quads/wrists/upper
11:05 AM: stretch: everything light
05:45 PM: stretch: light "dynamic" stretching (short holds)


icing:
self massage:
leg drain:
09:55 PM: leg drain: 25 minutes


contrast showers:
10:50 AM: contrast shower

naps:
11:15 AM: nap: 45 min

workout: very light morning run: 9 miles total, 5 road miles @ 8:XX, 3 grass miles @ 12:XX, 1 road mile @ 12:XX, IF YOU ZOOM IN - I MADE FIELD ART
astonished at the first 5 - kept getting faster.
- https://www.strava.com/activities/1277758169

didn't feel like I was getting faster per split .. kinda odd.. don't recall this happening much. I mean I was just relaxing, felt slower than 8:XX that's for sure, but also didn't feel like I was getting faster. So just interesting and surprising when I saw the data.









extremely light evening run: 5 miles total @ 12:XX {2 road, 3 grass} :: tons of rain, wind, but fun
- https://www.strava.com/activities/1278441944

---

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)]
- 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)]
- 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: [(04,5k,18:52,18:37)]
- 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")]
- 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"),(15,"none")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

Embid's performance last night was INSANE:

45-15-7-7

DAMN.

http://www.latimes.com/sports/lakers/la-sp-lakers-sixers-20171115-story.html

Obviously I don't feel sorry for the guy since he's in the NBA literally making millions but surely he'd be thinking to himself that he wishes his dad would just shut the fuck up!!!

I posted a video of his dad a couple weeks ago. The media and commentators love his dad because they just clown on him and his dad loves the attention even if people are taking the piss out of him- No such thing as bad publicity...

i absolutely hate that mentality his dad has.. willing to go out there and let people clown on him, so juvenile.

Simmons is a beast though. If he can remain injury free he has a great shot at winning ROY but it's still early days yet. I'd love to see the 76ers make the playoffs since fans haven't had much to cheer about ever since Iverson left.

yup.

FWIW, FDL been calling it on the sixers for a while, hah.

i dno .. all i know is, this is what can happen when you let your mouth do the talking, and not your game.

It puts too much pressure on most people.. Most elite athletes buckle under that pressure, only a select few can pull it off. So you have an overzealous father adding pressure atop pressure, and these kids are going to crack unless they are forged from steel, which they probably aren't.

It'll most likely be a lesson to parents everywhere, other than the "fame from it", it's like a loud mouth parent in a rec league.. It usually doesn't end well.

I've brought it up a ton of times, but this is another reason why Floyd Mayweather is so impressive to me. Not only did he talk the biggest game & put the weight of the world against him, he backed it up every time. That's so rare in sport that it's hard to even mention another athlete who has pulled it off. Every "big talker" eventually gets owned. The sad thing is, Lonzo doesn't really talk much.. The youngest seems to be the cockiest of the three. It really all comes back to the father. He needs to disappear for a long while.

pC!

Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!