Adarq.org

trees!

Some pic from the run (i am not in the pic)




Starting.. and running for 10 min at the mountain trail, and finally up the Budda stairs.
We just hold hands.

171107 30min Weight lost Cardo
I am pretty fucked from work.  Really messy indeed.  I have to run.. coach reminding me over and over again.. saying I am now on week 8 and my weight had not gone done at all.
So i left the house at 945pm
Hope this run can...
Not just reduce my weight,
But also Clear my mind and give me an good night of sleep.
Coach reminder me over and over... I need to lose weight in order to jump higher. So no matter how tired or busy...
Cardio is a must.
For the record. May be is the lowered temperature, or becaz of the last crazy fast run I did with my girl; today run felt easy and good.. Did not turn on gps to track distance... But I felt good... At least my mind is clear during the run. And it seems like for the first time, I am finally mostly in aerobic state.  (my arm HR monitor said so)

it looks pretty intense.. looks like tons of people really running hard initially, which looks like it could be quite chaotic, until more people get tired lmao.

awesome race, 2016.

<a href="http://www.youtube.com/watch?v=KGNM_NcqA98" target="_blank">http://www.youtube.com/watch?v=KGNM_NcqA98</a>

Alexandra Wester, 5'11, olympic long jumper



http://www.adarq.org/2-sexy-4-u/female-athletes/msg136825/#msg136825

top 100 (as of right now) on the November distance challenge, lmao.

Current Rank 96/104,808

osdkgosdkg

light day. tmw is light too. light life.


11/08/2017

bw = 138
-
bw before bed last night = 142
soreness = calves slightly
aches/injuries = right foot slightly
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: black tea + some 2% milk + 4 tspn cane sugar
- really good!!
06:30 AM: workout:
- very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping
- bw:
-- 3-sec paused dead hang ng pullups: BW x 11
--
-- full dips: BW x 11
--
-- standing single leg raises: x 35
-- standing single leg abductions: x 30
08:30 AM: food: 2% milk
09:30 AM: stretch: soleus during dishes, quads prior
10:00 AM: food: saute'd: 1 white onion + mushrooms 1/2 green pepper, chicken italiano
01:00 PM: stretch: everything, especially hips & hamstrings, calves
01:15 PM: food: 2% milk, rest of the black tea
03:30 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 8
-
- full pushups: BW x 20
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 15
-- adding these in, just need something to consistently hit my hamstrings/calves
-- calf raises mess me up - causes too much fatigue & causes shit to flare up behind my knee, so can't do those
04:30 PM: stretch: lots of soleus during dishes
06:30 PM: workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- felt great
08:15 PM: food: 2% milk
08:45 PM: food: 2% milk, avocado on toasted sourdough rye, hot water w/ 4 tspn cane sugar + pink sea salt
09:30 PM: food: 2% milk
09:30 PM: stretch: soleus during dishes, everything before bed



stretch:
09:30 AM: soleus during dishes, quads prior
01:00 PM: stretch: everything, especially hips & hamstrings, calves
04:30 PM: stretch: lots of soleus during dishes
09:30 PM: soleus during dishes, everything before bed

icing:
self massage:
leg drain:
naps:


workout: very light morning run: ~1 hour of ninja pace @ 11:XX-12:XX (30min tarmac, 30 min grass) with some drills mixed in without stopping

running this slow feels like a "relaxing massage". love it.



workout: very light evening run: 3.5 miles on tarmac (9:XX), 2.5 miles on grass (13:XX), 1 mile tarmac (12:XX), no watch, ankles feeling stronger
- https://www.strava.com/activities/1267377133

ankles feel alot stronger lately.. slow running has me landing soft and controlled, seems like it could be helping alot.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138)]
- 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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)