Adarq.org

today:

left knee (patella bugging me after running).


02/08/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = left hamstring slightly - right hamstring moderate
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM

- 3 x pizza slices
- beet juice smoothie
- bread + pesto
- gatorade



Session: Evening

7 PM

run: light 2.5 miles with a few intervals mixed in

jumps: ~10'2 touch - right hamstring keeps getting more sore.. HEH!

some dips/chinups

run home: 2.5 miles, a few intervals mixed in









the 0.36 interval was actually better than 5:06 pace, had to slow down a few times then pick it back up.. so it was decently fast

felt ok.. definitely feeling less in shape than when i was running that higher volume.. but i'm also being cautious about my knee



Food

9 PM

- 2% milk



Food

10 PM

- smoothie
- propel
- banana



Session: Stretching

4 AM - 4:30 AM

- quad stretching
-- mostly doing hip flexor/quad stretches while computering.

this'll probably end up being a bad idea.. left knee is bugging out a bit, trying to just relax and loosen up. :/

right knee flexibility has improved alot, but it's not back to normal. left is really loose, but felt it behind the knee a few times when i stretched.

weird stuff. seems like i'm broken, tehehe.



Food

4:30 AM

- 2 x southwest style egg rolls
- 2% milk

The Cruz and Bernie debate looks more like a Presidential Debate than the actual ones.

:/

I wish it were Cruz or Kasich at the helm right now (on the GOP side. Obviously I wish Bernie had won it all ).. The stuff that's going on with Bannon & Trump is disgraceful, but i'm not a fan of the alt-right (white supremacy) movement & corporate takeovers, so that explains my disgust.

:/

02/06/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = left hamstring slightly - right hamstring moderate
aches = left knee barely (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- ensure
- green tea



Food

4 PM

- cereal + 2% milk
- kale smoothie
-- lol



Session: Evening

7 PM

run: light, a few fast intervals mixed in
- left knee felt slightly achy at times, but not when i turn up the speed .. only did 2.5 miles total
- best interval: 0.30 mi @ 4:37 min/mi pace! yay! 
- up near 15 mph.






jumps: L-SLRVJ ~10'4 touch
- right hamstring wrecked.. so that's why my right hamstring is still so sore, from those jumps a few days ago.
- only did a few, light warmups an then a few harder ones.

walking lunges: 2 x football field up and back
- best lunges so far.. very powerful. also exploded out from the bottom.

when i got home:

dead hang neutral grip pullups: BW x 8

dips: BW x 7

fast full rom chinups: BW x 9

dips: BW x 5


good session!!

absolutely no knee discomfort during lunges, great sign.



Food

8:30 PM

- whole milk



Food

10 PM

- a bunch of chicken wings
- 1 x pizza slice
- propel
- m&m's after



Food

5:15 AM

- cereal + whole milk
- banana
- propel




happy about the speed I hit today during my run.. enjoying not training as hard.

well, the lunges are hard.. but today they were much easier than previous sessions.. also I didn't do 3x, only 2x.. still, usually dying during my first set. adaptations already perhaps.

pC!

OMFG I was just watching the highlights and I thought the sea hawks were gonna win but the patriots managed to get it to over time and steal it.

is during overtime first one to score wins?

damn patriots stole the win.

seahawks didn't play bro!!

falcons.

but nah, american football overtime works like this now (it used to be sudden death, first to score):

if the first score is a touchdown, that team wins
if the first score is a field goal, the other team has a chance to tie with their own field goal or win with a touchdown
after this, any other score wins the game

i think it can end in a tie after 1 overtime, in the regular season. I imagine they'd play two in the superbowl.

patriots earned that win. everyone thought they were toast after the first half.

pC!

BEST

SUPERBOWL

EVER.

(but it didn't look like it was going to be .. midway into the third quarter).

Absolutely amazing come back.. Edelman's catch was mind blowing, i freaked the-f out.

Yet another "The Catch":

<a href="http://www.youtube.com/watch?v=4SiUNdkIwzQ" target="_blank">http://www.youtube.com/watch?v=4SiUNdkIwzQ</a>

Brady .. 5 SB'z, wtf.

ahem ahem ahem ahem.

i told you so.

ahem.

ya kinda. the volume runs on grass definitely fucked up my left knee.

right leg was definitely my fault.

i don't think I would have started running on grass had I not wrecked my right knee .. so if I could have avoided wrecking myself like usual, I might still be good.

it seems like those long grass runs really fucked up my patella/patella tendon.. could have been worse I imagine, if I didn't shut everything down when I did. I think I should bounce back out of this fairly ok, but still have to be careful. I think my left knee/patella issue is much scarier than what I did to the back of my right knee/upper calf. I've had that before... never had this exact patella issue, just scares me alot more, so I trusted my gut with this one... had to though... trying to work through this would have been impossible - that's when you know it's serious.

or u could have jinxed me....... 

 

pc!

run, jump, bw



02/03/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5 AM
wakeup = 12:30 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, glutes slightly
aches = left knee barely (patella), left lower back (weird)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- cereal + 2% milk + honey
- green tea



Session: Afternoon

4 PM

dead-hang neutral grip pullups: BW x 8

that's it. ;d



Food

6 PM

- gatorade
- 1/2 fruit smoothie



Session: Evening

7 PM

light run with some fast intervals mixed in: ~2.5 mi total
- ~0.3 mi @ 4:57 min/mi pace 
- didn't feel too great at any point in the run, but had some good power

light/moderate jumps: ~10 SLRVJ each
- slowly building up intensity
- figured i'd jump bad, so planned on only doing backboard taps, but was just springing up too easy
- highest jump at the end (moderate/relaxed) was ~10'5 L-SLRVJ

 

walking lunges: 3 x football field up and back
- so my HR is ~160-166 when I do lunges.... nice
- tough as usual.. this volume kills my quad tendons/insertions and glutes... both knees also feel it, but after im done, legs/knees feel way better than before. so i think it's actually a good thing
- after, my calves are also wrecked.
- high volume walking lunges ftw.

walk back



^^^ damn, look at that nearly sustained ~160+ HR, in red.. in the middle of the session.. That was my lunge session... that's pretty damn good for a low-impact bw strength stimulus + cardio effect.

i've always liked high volume walking lunges.. hope they end up giving me some great results & become a good replacement for long distance running.



Food

8:30 PM

- 2% milk
- 1/2 fruit smoothie
- some lasagna
- some potato chips
- propel



Food

4:30 PM

- cereal + 2% milk + honey
- english muffin with butter



well, happy about jumps.. was shocked tbh.. felt so damn good.

also my legs feel amazing right now.

iced my left knee a bunch.



so, it turns out my left knee injury - which seemed to emerge when I was running on grass, is worse than my right knee injury which came from kneeling down weird.

grass runs really wrecked my left knee.. patellar tendonitis or something.

the rest and icing i've been doing has definitely helped.



finally...... going to go back to low volume running.. i really wanted to do the high volume stuff, but, i was also getting slower.. it's not as fun. I wanted to build up my aerobic base bigtime but, who cares tbh.

with low volume/higher intensity running, i'll be more fresh, less overall impacts, and I can start getting back into jumping/calisthenics.

just need to take it easy and relax more.. but still push it a bit during training sessions.



I figure right now, i'm basically specializing in 1-mile runs & jumping. That's fun.. more fun than 5k's/half marathons/marathons etc.. I'll still run 5k's, but, definitely not planning on running anything longer.

Maybe now that I throw jumping back into the mix, i'll get some dunks.. Based on how I jumped today (like 2nd time in 6+ months), I think i'll have some good results if I stay consistent but utilize low volume as well. The biggest thing I have to worry about is my right hip flexor, I think it gets "Taxed" a bit when I drive my right knee up.



pc!!

todo: post yesterday's journal.

short journal: legs/glutes very sore from lunges.