Adarq.org

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!

how could've it been grass that messed your knee up? Also, are you near any beaches, maybe running in the sand would help with knee issues until you heal?

i dno, just the change of surface somehow messing me up. I had been running big distances on pavement/asphalt, no problem - that's what i normally run on. It's very weird, when I run on grass, I feel my left knee/quad aching. I could go from feeling fine on asphalt/concrete, and then feel my knee once i transition to grass. I mean it could be other things but, that's what it seems like. It definitely flared up more, to the point of actual injury, when I was being careful of my right knee.

I'll stay away from sand too .. though no sand near me. I feel much better running on hard surfaces, so I should just stick to that.

I was trying to transition my long distance runs to grass, just as a 'precaution'.

edit: my right quad is the one that bothers me on asphalt/concrete, but not on grass. So the left knee issue seemed somewhat similar, so I didn't think it was too serious. I just hope I didn't do any damage under the patella. TBH, I think I did, but maybe not enough that it won't heal.

pc!

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.

:/

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

dumb question: the coding you're doing, is it just for yourself right now? or are you doing some contract work? combo?

dumb question: the coding you're doing, is it just for yourself right now? or are you doing some contract work? combo?

ya some contract work for a friend.. no personal projects atm, still annoyed at how bad the forum project went - the author of GHCJS ignoring me completely for over 2 months, when he literally worked with me for an entire day to get my project setup on his local, and he told me he'd look into fixing the bug in HIS COMPILER.

so ya, eventually i'll have to re-write the frontend i was doing in haskell -> in javascript. I dropped GHCJS forever. I'd never recommend anyone take a risk on it. Full stack haskell is a nightmare.

but ya the stuff i'm doing right now is in golang .. well, converting PHP (nightmare) to golang (awesome).. so it's a mix of fun and hell. hah.

pc!

got destroyed by a bug for hours.

some weird shit going on in this raymond handlebars library .. makes no sense

im up way too late but it's driving me batshit insane.. it makes no sens.e

works on my local, tests pass on loca, tests pass on remote server, but doens't work on remote server. it has to be something odd beyond belief.

https://github.com/kataras/go-template/issues/12

a few days ago:

02/14/2017: some BW exercises.


02/14/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly
aches = ankles slightly
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)



Session: Evening

S1: pullup variations
1. neutral grip pullups, partials at the top: BW x 25
2. pullups, partials at the top: BW x 22
3. chinup, partials at the top: BW x 22
4. neutral grip pullups, partials at the top: BW x 20
5. pullups, partials at the top: BW x 20

S1: dip variations
1. dip hold at the top: BW x ~minute
2. full dips: BW x 10
3. dip partials at the top: BW x 50
4. full dips: BW x 10

S1: calf raises: 5 x 20

good w/o