Adarq.org

Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!

also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.

pc!

     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.

light day. legs/cns beat up from yesterday (most likely last night's speed session). feel kinda toast.

race sat, so light stuff today/tmw.



11/02/2017

bw = 138
- wtf
-
bw before bed last night = 140
- wtf
-
soreness = hamstrings slightly, quads moderately, shoulders moderately
aches/injuries = left hamstring tendon slightly, right back of knee slightly
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/02/2017: light
06:00 AM: food: grapefruit, coconut water
06:50 AM: food: workout:
light run: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
bw:
- 5-10sec dead hang ng pullups: BW x 6
-- great set, even though only 6 reps
- full dips: BW x 10
- standing single leg raises: x 25
- standing single leg abductions: x 25
08:15 AM: food: 2% milk, coconut water
10:00 AM: food: chicken italiano from WF, huge saute'd yam in olive oil/salt/pepper, avocado, sweet green tea, coconut water
01:30 AM: food: water w/ 1 whole lemon
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
05:00 PM: food: coconut water
07:30 PM: light soleus during dishes
08:00 PM: workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)
09:15 PM: food: strawberry kefir, 2 x sourdough toasted, brie, water w/ lemon
10:30 PM: food: banana+mango skyr (yogurt drink), watermelon, strawberries, coconut water




stretch:
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
07:30 PM: light soleus during dishes

icing:
self massage:
leg drain:



workout: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
- https://www.strava.com/activities/1257842236

pretty dead this morning, still felt ok though. endorphin's feel kind of slow, but hitting 6:15 in them at the end, feeling so wrecked, is good for the mental game. it's just funny how some shoes feel fast, some feel slow, and they could weigh the same etc.. just different materials & how they fit i guess.

worked on expanding chest/ribs/posture during my 1 mile walk rest portions



workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)

very light runs feel great though.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138)]
- 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)]
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day

the lady that won the month ran almost 100km a day!  thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Your foods are very... Greek. Or, at least, Mediterranean...

hah cool. ya I like how you folks do it over there! It seems I eat mostly fruit & dairy, some veggies, some bread, and some chicken. I feel pretty good eating the way I do now.

you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

I definitely would. There's some "authentic greek places" around here, which I haven't visited since I left my old devops/eng job in ~2015. But when I worked there, that was one of my favorite places to go. I'd always feel so good after eating there too, unlike how I felt when i'd get done eating at a steakhouse or even one of my favorite thai places. I think i'd have felt better upon leaving the thai place if I didn't eat so much rice though. At the greek spot, i'd always get something with veggies, feta, loads of cucumbers, grilled chicken, and some bread with hummus etc. Just felt so "fresh" afterwards.

peace!

oh man @ 2:00 .. that should have went down. damn!!!!

also that lefty almost dropped too.

good stuff though, that almost-dunk at 2:00 would have been nasty .. crushed nasty.

[ENGLISH] WAYDE VAN NIEKERK SUFFERS SERIOUS KNEE INJURY IN CELEBRITY TOUCH RUGBY GAME
The 400m world record holder, reigning Olympic and world champion, Wayde van Niekerk @waydedreamer has seriously injured his knee during a celebrity touch rugby match.

The 25-year-old South African will now face six months of rehabilitation in the US, Qatar and South Africa after sustaining medial and lateral tears of the meniscus and tearing his anterior cruciate ligament playing rugby in Cape Town.

In a statement Van Niekerk, who was due to undergo surgery at the Steadman Clinic in Colorado on Tuesday, said he hoped to be back in the summer of 2018.

"This is sport and these things happen. I trust that the team I have around me, including the medical professionals, will make this process as smooth as possible," Van Niekerk said.

https://www.theguardian.com/sport/2017/oct/31/wayde-van-niekerk-out-of-commonwealth-games-knee-injury

uhh.. not good. WVN = wrecked. :/

Date: 31/10/2017
Soreness: quads
BW: 63.4kg

Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.

Warm up
    10 min walk to gym
    activation and mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @40kg
    Bulgarian Split squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbells in each hand
       3 x 7 each leg @2 x 35kg dumbells in each hand
    Calf raises
       1 x 5 @80kg
       3 x 20 @120kg
    Progressive depth squats
       1 x 3 @120kg pin 11
    Romanian Deadlift
       1 x 5 @80kg
       2 x 7 @110kg
       1 x 7 @90kg

Cool down
   stretch
   10 min walk back

Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.

damn i haven't had that stethoscope sound in my ear for many years, always hated that too, hadn't thought about it until I just saw your post. Because of my cold, my right ear has been blocking up alot lately.. definitely sucks, but would open up when I start running.

nose blockage + ear blockage = super sucks :/

AELS yesterday turned out to be great .. 2 days of weirdly tight right calf (which usually precludes more serious issues), and today felt fine. Who knows, it could get worse because of only two days rest, but it felt fine upon waking up, running, etc.. so taking an extra rest day was definitely better than training yesterday.


11/01/2017

bw = 139
- 
bw before bed last night = 143
soreness = none
aches/injuries = none
cramping = early on during 2nd interval (1 mile) - right abdominal + stomach cramp
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick

wakeup = 06:50 AM
- slept in

log: 11/01/2017: speed
07:00 AM: food: black coffee, grapefruit, high fiber oatmeal
08:00 AM: workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
10:00 AM: food: 2% milk, coconut water
12:00 PM: food: large saute'd white yam in olive oil/salt/pepper, chicken skewer, avocado, sweet green tea, 2% milk
02:30 PM: food: some quality organic coconut water in a tall can
06:00 PM: workout: evening hard speed: 4x400m with 110m (lane light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
08:00 PM: food: 2% milk, coconut water
08:30 PM: food: strawberry skyr (32g protein), water w/ lemon, 2 x sourdough toasted
09:00 PM: food: strawberry kefir, water w/ lemon
09:30 PM: food: just a ton more water

wrote down the water because, even after drinking like 3 glasses of water, i'm only 140 lb. before bed....... crazy.




stretch:
icing:
self massage:
leg drain:



workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
- https://www.strava.com/activities/1256450892

breaking in some saucony endorphin racer v2's .. they feel way different than my XC flats, but they still feel good. The faster ~300m's at the end felt really good in them.

I was going to really gun it on that mile by itself, but nemesis showed up .. was ~4:50 pace for ~300 and felt good.

tonight is track hopefully.

i've come up with some new walking drills to work on my posture etc, going to experiment with these alot tomorrow during my light day.. trying to get my "rib cage/chest" to open up a bit, look more like Mo Farah, lol.





136.0 lb. after that workout.




workout: evening hard speed: 4x400m with 110m (lane light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
- https://www.strava.com/activities/1257216568

when my nemesis doesn't show up, I seem way faster .. so in sessions where my nemesis eventually shows up, i don't usually seem as fast early on. or I could be wrong.

anyway the track was full of people standing around, and lots of people to run around. weird night.

had some solid power/speed, flying easy. it has alot with how many people were at the track, just like with dunking .. crowd factor just amps me up every time.

also had to scold a bunch of college kids for hogging the track, just standing there talking .... ridiculous. 

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139)]
- 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): []
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)