Adarq.org

speeeeed day.

from last night, ~139 with food in me:



IMHO, look noticeably leaner than my last set of photos. Seeing ab/groin vascularity today, kinda freaking me out TBH.



11/15/2017

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 = 05:30 AM

log:
05:30 AM: food: premade black coffee drink (kona caramel, the usual), 1 grapefruit, avocado, coconut water
07:00 AM: workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough[/b]
- 
09:00 AM: food: coconut water
- no milk this week, what to do for protein, sh*t!!!!!!!!!
- forgot I had almond milk
10:00 AM: food: vanilla almond milk
- remembered I had it..
11:30 AM: food: wholefoods: berry smoothie, 3 chicken breasts
- went ham on the chicken...... without milk, I can feel the need for more protein from something else
- need to use my milk budget, towards chicken budget
- got a bunch of chicken for the next few days
03:30 PM: food: 2 x soudough toasted, almond milk, coconut water
05:00 PM: workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
07:00 PM: food: coconut water w/ pulp, non-dairy blueberry cashew kefir
09:00 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, sauteed orange chicken, 2 x coconut water
09:30 PM: stretch: light soleus during dishes, light everything before bed





stretch:
09:30 PM: stretch: light soleus during dishes, light everything before bed

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough
- https://www.strava.com/activities/1276406837

good stuff. very happy with the 4 x 4 laps (lane 2 except for the last one) with 100m jog rest .. felt really good.

The 8 x ~200-220's were much more brutal. I think that's because the "average moving pace" and "best pace" on those was considerably faster than the 400's, like 4:1X-4:2X paces injected into the 200's .. so that really smoked me. Also I was getting smoked by Mitchell on the 200's, completely dropped. lmfao.

basically a 4 x ~400 with short rest session.







workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
- https://www.strava.com/activities/1277131208

i think garmin connect is broken at the moment.





135 lb. after workout. eeeee.

---

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

superb stuff.

this clip is insane..

ritz vs hall 2003





also i posted this before, i remember.. reposting because his movement is so impressive:

<a href="http://www.youtube.com/watch?v=EhzzpZVMtl4" target="_blank">http://www.youtube.com/watch?v=EhzzpZVMtl4</a>

If you see this, worth a try.. wow tastes so fresh & clean, really good.

non-dairy drinkable cashew yogurt

https://foragerproject.com/product/wild-blueberry/

light day.

tmw = speed double {morning=mile specific with someone, evening=some hard km's}



11/14/2017

bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:45 AM: food: grapefruit, coconut water
06:30 AM: workout:
- light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- bw:
-- several sets of half squat holds, loaded calf/ankle stretch
-- 3-sec dead hang ng pullups: BW x 10
-- full dips: BW x 10
-- standing single leg raises: x 15
-- standing single leg abductions: x 15
-- standing single leg rdl: x 15
-- nice bw workout
08:30 AM: 3 x grapefruit
- so good
10:30 AM: food: sautee'd yam + grilled chicken, avocado, sweet green tea, 1 piece of sourdough rye
02:00 AM: food: coconut water
02:15 AM: workout: bw
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 8
04:30 PM: food: 3 x toasted sourdough, big spinach salad with avocado, strawberries, and cucumber, dressing = beet juice + olive oil + apple cider vinegar + pink sea salt + black pepper
06:30 PM: workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
08:30 PM: food: coconut water, 2 x non-dairy blueberry cashew yogurt
09:50 PM: food: water w/ lemon
10:00 PM: leg drain: 20 minutes


This is how big the yams usually are, nice size:







yesterday's salad:




 
stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 20 minutes
contrast showers:
naps:


workout: light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- https://www.strava.com/activities/1274822976

felt more like 9+ pace, so nice to see how it was mid 8's. felt really good though, especially following a full rest day, so that probably had something to do with it.

also made some changes to my diet as a result of jalapeno/milk meltdown on sunday.



workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
- https://www.strava.com/activities/1275752178

felt great, but calves felt a bit tight today.. they loosened up more after this run it seems. hopefully tmw they loosen up a bit.

---

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

not sure if I posted Eric Finan before, but he's a freak.

some workouts:

https://www.youtube.com/watch?v=KJAkntpdWJs

https://www.strava.com/activities/1275135688

5 mile threshold in 23:56 (4:4X min/mi), with 5 easy warmup miles: https://www.strava.com/activities/1266082062

puts in ~130 miles a week.

interesting video of him, seems like he knows his stuff:

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

He also broke 4 for the mile, while not really training for it, or racing it much:

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

Here's a mile race (4:06):

<a href="http://www.youtube.com/watch?v=EK6EBQ-F_ic" target="_blank">http://www.youtube.com/watch?v=EK6EBQ-F_ic</a>

<a href="http://www.youtube.com/watch?v=1Mg_O8XlJUQ" target="_blank">http://www.youtube.com/watch?v=1Mg_O8XlJUQ</a>

really?

lol, nice.

The official list from the study below:

http://www.saeure-basen-forum.de/index.php/en/food-table



Potential Renal Acid Load of Foods and its Influence on Urine pH

http://jandonline.org/article/S0002-8223(95)00219-7/abstract