Adarq.org

quick log, yesterday:



10/08/2017

bw = 142
- after several trips to bathroom
- 
bw before bed = 145
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5 AM
- 4:15 AM, but, tried to go back to sleep, got in 15-30 more minutes or so

diet:
05:00 AM: black coffee (pre-made) drink (250 mg caffeine), quarter watermelon, piece of sour dough toasted to ease my stomach
06:45 AM: warmup + 5k race
07:30 AM: rxbar, sweet green tea
09:00 AM: whole foods breakfast! bacon egg & cheese, chocolate muffin, very berry smoothie with whey protein
11:00 AM: watermelon juice
12:00 PM: pink coconut water, protein bar
03:00 PM: 2 hour nap
05:00 PM: coconut water
07:30 PM: workout: light speed
09:30 PM: 2 x 2% milk, coconut water, banana
10:30 PM: turkey burger on sour dough bread, avocado, water w/ lemon

long day.

photos: in previous posts

race: Parkland Dash 5k Race: 1st overall - "defended my title" (lmfao): 5k @ 20:14, splits: 5:54, 6:19, 7:04 - felt great early on, started abdominal cramping at ~1.3 mi, shut it down completely at mile 2 to avoid death-cramping.
- 7 AM
- https://www.strava.com/activities/1220969210

happy with it. first 5k race in like 8 months, first hard 3 mile effort since coming back from injury. First ~5:54 was really comfortable/easy, felt great. Didn't look at my watch at all so, had no idea what my pacing was like, but was in the lead for 5k the entire way - lost the lead at ~1.4 mi to someone running the 5 mile race, but he kept going & we parted ways (change of course) at 1.5 miles anyway.

humidity was insane. some pretty fast kids out there too. great race course, love this one. They also fixed the "turnaround point" for 5k vs 5 miler, it was way better than last year where I got messed up. This time they had a guy on a bike who sorted everyone out.





good cadence early on .. pretty steady. increased it a bit when i felt someone coming up on me. eventually it dropped under 180 when I started shutting it down, as low as 170 or so when i was going my slowest.

included some of my warmup intervals, body felt really good. easily hitting sub 5 pace, so legs felt normal, nice & light/fast.



workout: frequency hopping: (very light 1 mile run, walk ~400m, kinda hard 370m, walk ~400m) x 4 sets: 370's @ {1:11/5:10mm, 1:07/4:57mm, 1:06/4:52mm, 1:04/4:44mm}, road surface sidewalk in park
- 7:30 PM
- https://www.strava.com/activities/1221852422/overview

speed felt very good. loved this workout. love hitting the faster paces.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 10280m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6)]
- FORMAT: (day, wakeup time, hours slept)

that kingfisher tho.

searching for third party photos/video of the race.

found one of me in the back doing who knows what, lmao. calves/lower legs are so thin.



will just update this if i find any third party stuff.

some photos and stuff from today.

https://www.strava.com/activities/1220969210

Parkland Dash 5k Race: 1st overall - "defended my title" (lmfao): 5k @ 20:14, splits: 5:54, 6:19, 7:04 - felt great early on, started abdominal cramping at ~1.3 mi, shut it down completely at mile 2 to avoid death-cramping.

https://www.accuchiptiming.com/images/race_results/2017/Parkland_Dash_2017_-_Age_Group_Results.htm

i honestly don't know why people hate ariel so much, he asks good/tough questions.

lmfao @ james toney.

rampage is such a dick. HEH.

<a href="http://www.youtube.com/watch?v=j27F6EwuHMk" target="_blank">http://www.youtube.com/watch?v=j27F6EwuHMk</a>

i don't think j-kills is into bball like that. I do think he played for his h.s. team and maybe a year at his local college, i forget.. but, I think he's always been just so obsessed with dunking itself, that he doesn't even think about bball. that's the vibe i get.

go.get.it.

thanks alot dewd .. went & got it.

Just got home, great race for the men it seems. For the US, Rupp is right there with Kurui.

As for the women, US's Hasay is apparently on US record pace.. and 3rd overall.

beast.