Adarq.org

12/10/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, right hip flexor/adductor barely
aches = none
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

10 AM

- 1/2 ensure



Food

12 PM

- cereal + 2% milk
- banana
- green tea



Food

4:30 PM

- quarter watermelon
- banana



Session: Evening

6 PM

speed: 15 x random intervals with jog back recovery
- strava: https://www.strava.com/activities/799005229
- total volume: ~7 miles
- from strava description:

quads were a bit dead to start the session, but still had decent speed.. quads/hamstrings are completely dead right now, following the session. Tomorrow = rest, monday = 1 km repeats (i think) with jog back recovery to prepare for Wednesday's mile race. I need to make sure my quads recover by wednesday, so might not push it HARD on monday.. dno yet. overall happy with the speed; I want to keep everything under 5 min/mi for the most part... trying to get my legs used to generating that power & absorbing that force.

- decent session.. legs toast right now.. this is good stuff!!!









Food

- 2% milk
- banana
- 1/2 ensure
- water w/ lemon



Food

10:30 PM

- spinach ravioli + tomato/basil/sauce + grilled chicken
-- really good!!!
- water w/ lemon
- some stacy's pita chips



Food

11 PM

- 2% milk
- some yogurt covered raisins





tmw = rest.. hopefully I can do a long SLOW walk though.

schedule (seems decent):
- monday will probably be 1-KM repeats
- tuesday = rest
- wednesday = 1-mile race
- thursday = speed
- friday = rest
- saturday = 5k race maybe?
- sunday = rest

if I do a 5k on saturday .. need to figure out which one.. there's a bunch of jingle bell jogs, so, should probably figure that out soon.. i kind of want to just go in and try to pace myself more and see what happens - then end with a fast mile.. dno.

might not do it though.. been going to sleep late.. how am i going to wakeup for that? kinda screwing myself by staying up late.

pc

Quote from: adarqui on December 09, 2016, 12:49:36 am

http://i.imgur.com/OqGHXel.gifv

Hahaha lmao. That is epic.

ya i crack up every time i see it.

1-mile races are so amazing.. look at nick willis surge .. wait for it.

man he just goes apeshit.

<a href="http://www.youtube.com/watch?v=GCD0rVP0IWw" target="_blank">http://www.youtube.com/watch?v=GCD0rVP0IWw</a>

resting as planned. right hip flexor acting up a bit.

12/9/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~1:30 AM
wakeup = 12:30 PM
bw = 147 lb.
morning resting heart rate = 44 & 43
soreness = quads moderately, right hip flexor/adductor slightly
aches = right hip flexor/adductor slightly
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

1 PM

- ensure
- some sweet green tea



Food

2:30 PM

- 4 x eggs + english muffin + honey
- 2 x veggie egg rolls
- green tea
- banana



Food

7 PM

- ensure



Food

11:30 PM

- medium sized salad: grilled chicken, spinach, sweet tomatoes, 2 x carrots, lemon juice, olive oil
- a few yogurt covered raisins (been wanting to get some for so long, finally caved.. love em`)
- vegetarian chili
- propel




some guy on a horse from the 1-mile race the other day.. he & the horse were cool.

dope Larry Bird highlight video

<a href="http://www.youtube.com/watch?v=hcXv0JtzNQA" target="_blank">http://www.youtube.com/watch?v=hcXv0JtzNQA</a>

http://i.imgur.com/OqGHXel.gifv

I was looking for pics of the boca holiday mile race, found one by Tom Walters. Congratulated him on his top 3 (he's the guy that beat me for third).. so, he friends me. Turns out he has a pic of me @ the festival of lights 5k..



hah! he's the guy on the left.. so I raced with him before, didn't know it.. funny. I remember he was really nice.

cool.