Adarq.org

light run, injury

right knee (back of knee/upper calf/hamstring insertions) felt alot better all day .. also i didn't mess with it at all .. so my run went great, but it's hurting afterwards.



01/24/2017

Bio: Morning

last night's sleep: 10 hours
- 
last night fell asleep: 4 AM
wakeup = 2 PM
bw = 154 lb.
- 
- going back down
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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

2 PM

- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Session: Afternoon

3 PM

light bw stuff.

S1: (dead hang neutral grip pullups: BW x , (dead hang chinups: BW x 7)
S1: pushups: BW x 20, 15
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20

quick light workout.

felt good



Food

4 PM
- soy milk
- banana



Session: Evening

7 PM

light run on grass/turf: 12.4 miles in 1h:57m:33s @ 9:28 min/mi

felt great actually.. left quad tendon achy a bit, but calves/knee/body felt really loose/good.

it's amazing how much faster i feel when i go from grass to asphalt.. grass feels good but slower, asphalt is rough but faster.. feels weird going from grass to asphalt after so many miles, you can feel your body re-calibrating.

THEN after cooling down when i got home, injury started bugging me.




Food

9 PM

- soy milk
- propel
- 1/2 smoothie



Food

11 PM

- medium sized bowl of cereal + 2% milk + honey + blueberries
- 1/2 smoothie
- some chips



Food

3 AM

- english muffin with butter
- orange juice



iced my leg twice tonight (after my run).. I actually iced it last night (didnt log it - forgot), seemed to be pretty helpful.

pc!

Quote from: Mutumbo000 on January 23, 2017, 06:45:55 am

Pick up basketball-
Played for 3 hours. We played a full court 5 v 5 and I got my first in game dunk on a fast break albeit it being pick up 

Niceeee! 

x2

1 or 2 hander?

light run, injury

got my heart rate monitor and foot pod  ..... COOL!!!



01/23/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 4 AM
wakeup = 12:30 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left achilles slightly (at times)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = decent
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

- fruit smoothie
- small bowl of cereal + 2% milk + honey



Food

4 PM
- whole foods

- smoothie + whey
- cookie
- 1 slice of pizza



Session: Evening

7 PM

light run: 11.x total in ~2 hours, 5 miles road, 6 miles grass/turf
- going to run more on grass i think.. for a while.. also going to run light until i'm healed. and then i'm still probably going to run light. need to chill for a bit.. sure mix in some speed @ low volume, but mostly just chill/relax.

look at all of the new data!!!!!!!





too bad I won't be able to really test this stuff for a while.. got to run slow. HR seems higher than expected for the speeds i'm running, but who knows.



Food

9:30 PM

- soy milk
- veggie smoothie



Food

3 AM

- banana
- soy milk



no stretching post-run .. lots of stretching pre-run .. run felt decent/fine tbh.. after the run, poked my calf a bit (shouldnt have), simply poking it caused it to freak out. wtf. lmao. 

rest, injury



01/22/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = decent
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

- fruit smoothie



Food

4 PM

- brie and crackers
- veggie egg roll



Food

8 PM

- spaghetti
- ice cream



Food

4 AM

- fruit smoothie





been really busy with coding.. working on something for a friend, turning out pretty cool.

knee sucks, annoyed.

DID TONS OF STRETCHING, feel really good, other than my knee when I kneel down or stretch my quads.

this is such a beautiful dunk.



WOW.

 

yesterday:



lift day.

back of right knee tight, it's probably related to sitting on my calves when stretching my soleus.. fml - i've had this before, it sucks.



01/19/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
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

11:30 PM

- cereal + honey + 2% milk
- green tea
- banana



Food

3 PM

- green tea
- banana



Session: Evening

5 PM
- barefoot

bent y-t-w's: 2.5's

S1: barbell half squat:
- 45 lb. @ 2 x 20
- 135 lb. @ 3 x 20

S1: pullup variations:
- ~3 sec paused dead hang - neutral grip pullups: 8
- ~2 sec paused dead hang - chinups: 8
- ~2 sec paused dead hang - pullups: 6
- ~3 sec paused dead hang - neutral grip pullups: 9

S2: barbell overhead press:
- 65 lb. x 15, 12

S2: barbell curl:
- 65 lb. x 10, 8

S2: hip flexor (2 x 30), abduction (2 x 30), paused @ the top calf raises (2 x 20)



Food

6 PM

- soy milk
- banana



Food

7 PM

- chicken taco
- beef taco
- chips/salsa
- propel




Food

9 PM

- 3 x scoops of ice cream



Leg Drain and Stretch

2 AM

- literally 5 minutes straight of calf stretching, actually helped a ton.



Food

3 AM

- soy milk
- 3 x banana

run day.

tweaked my left achilles VERY SLIGHTLY stretching my right quad, while waiting for my tacos.. was just standing there stretching then lost focus for a second and did a little hop & landed weird, felt it. gotta be careful fu*k.



01/18/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 12:30 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = right hip slightly (probably from recent stretching), left achilles sometimes - barely
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
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

- ensure
- sweet green tea



Food

2 PM

- bowl of cereal + 2% milk + honey
- banana
- green tea



Food

5 PM

- chicken taco
- beef taco
- chips/salsa
- green tea



Session: Evening

8 PM

long slow run with some speed sprinkled in (~100's & ~400's): 17.0 mi in 2h:41m:32s @ 9:29 min/mi pace
- great session, felt really good
- pretty hard session though, because of the speed mixed in.. trying to pull speed out when fatigued is a little scary, have to be careful
- i love running very slow, and i love running very fast.. everything in between - i hate. 

 





hit some nice speed in this session.. max speed ~14 mph.



Food

11 PM

- soy milk
- banana
- ensure
- propel



Post-Run Stretching

11:30 PM



Food

2 AM

- propel
- soy milk



Pre-Sleep Stretching

3 AM




feel good but a bit wrecked. right knee bugging a little, but i kinda tweaked it pouring my soy milk. this has to be the lamest sentence i've ever written, in my journal or anywhere else.

tmw = light lifting probably + some limb stuff.