Author Topic: ADARQ's journal  (Read 1622171 times)

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adarqui

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Re: ADARQ's journal
« Reply #7710 on: January 04, 2018, 07:35:33 pm »
+1
i found a really good stretch for my left calf.. standing up very straight (expanding ribcage/extending spine), locking my legs out, extending toes (toes up), pushing my hips forward a bit (squeeze glutes).. (optionally reaching up as well) :ninja: so just like, normal stuff.. heh.

:uhhhfacepalm:

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Re: ADARQ's journal
« Reply #7711 on: January 05, 2018, 02:15:12 pm »
0
check my elevation.. 2,352 ft. haha. :trolldance:

i have one more hill walk session tomorrow then resting sunday. should be able to get 3 miles of "elevation" in. funny.

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Re: ADARQ's journal
« Reply #7712 on: January 05, 2018, 02:26:39 pm »
0
rest/walk.

01/05/2018

bw = 144
bw before bed last night = 151
soreness = none
aches/injuries = left knee slightly (probably from locking my knees out :D)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM

log:
06:30 AM: food: oatmeal + honey, water
07:30 AM: workout: light walk: 8 miles @ 2.5 flat/grass, 3 hills (676 ft total), 2.5 flat/grass
- calves a bit beat up from that workout, felt fine during
10:00 AM: food: chocolate muffin, pink lemonade, water
01:00 PM: food: cashew/almond trail mix, water
04:00 PM: food: sauteed yam in olive oil/pink sea salt, cajun chicken, sourdough rye, water
04:45 PM: massage: got my dad to try and find the spot on my calf and mark it with a pen, every time he went into that spot it hurt like fu*k. neck hurts after lol.
06:30 PM: food: cashew/almond trail mix, prunes, water
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little
08:00 PM: food: wholefoods: smoothie w/ whey, cookie
10:30 PM: food: 3 x banana, water

stretch:
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little

icing:
self massage:
leg drain:
contrast showers:
naps:




Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7713 on: January 06, 2018, 06:31:53 pm »
0
found the name of the park nearby with hills, it's called Three Hill Park. Funny, i've been referring to the hills as #1, #2, and #3.. haha.

here's some photos I found online:







there's lots of fitness stuff that goes on there.

anyway from those few photos, seems like a decent set of hills, especially for south florida.. don't know of anywhere else other than the landfill park (lmfao) that has hills like that.. well, other than "bridges". SFL runners, run bridges for hills.

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Re: ADARQ's journal
« Reply #7714 on: January 06, 2018, 07:21:00 pm »
+3
funny.. just noticed, I did 1500 ft elevation all of last year (2017). I've doubled that in one week of 2018 doing some hills. LMFAO.

all of 2017: 1,588 ft
first week of 2018: 3,228 ft

:trolldance: :trolldance: :trolldance:






adarqui

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Re: ADARQ's journal
« Reply #7715 on: January 06, 2018, 07:55:39 pm »
+2
rest/walk.

01/06/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = back of right neck moderate (disappear when i started walking hard) - lmao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight (left more so)
feel = good

wakeup = 09:30 AM (slept in,  :pissed:)

log:
10:00 AM: food: shredded wheat + honey + almond milk, banana, water
11:00 AM: workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:5), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
02:00 PM: food: 3 x banana, almond milk, lots of water
04:30 PM: food: a bunch of orange chicken, sea salt pita chips + variety pack hummus, brie and crackers, lots of water
07:30 PM: food: banana, almond milk, water
09:15 PM: food: banana, almond milk, water


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:59 :personal-record:), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
- https://www.strava.com/activities/1344026234

legs seem adapted to walking these hills already. hehe. will mix running/walking them next week.




Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7716 on: January 07, 2018, 11:04:14 am »
0
complete rest.

legs feel crazy good, except for that spot on my left calf.. feel it a little.


01/07/2018

bw = 146
bw before bed last night = ?
soreness = calves slightly
aches/injuries = ankles achy slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly
feel = good

wakeup = 07:30 AM (slept in, :wowthatwasnutswtf:)

log:
08:00 AM: food: shredded wheat + honey + almond milk, banana, lots of water
01:00 PM: food: sauteed yam in olive oil/pink sea salt, goat cheese chicken wrap, tons of water
02:00 PM: nap: 1 hour
06:00 PM: food: sea salt pita chips, variety pack hummus, water
06:30 PM: massage: some light calf massage (L & R), shouldn't have done it but did anyway
07:30 PM: food: banana, almond milk, water

stretch:
icing:
self massage:
06:30 PM: massage: some light calf massage (L & R), shouldn't have done it but did anyway

leg drain:
contrast showers:
naps:
02:00 PM: nap: 1 hour




Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7717 on: January 07, 2018, 11:05:57 am »
+2
numbers all over the place.. lol.



history:


adarqui

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Re: ADARQ's journal
« Reply #7718 on: January 07, 2018, 03:31:47 pm »
0
from a few days ago, that red marking (with pen) is where the "knot is" in the muscle.


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Re: ADARQ's journal
« Reply #7719 on: January 08, 2018, 12:24:18 pm »
+3
My dad wanted to see what he could run in a 5k today .. so i ran (and walked while he ran LMFAO) with him. He got 44:10 at almost 70 (in a few days). He wanted to know how fast other guys his age ran it at some of these races, so I checked one of the big races:

1st place in 70-74 for the 2017 Tamarac Turkey Trot was 21:53 @ 7:03 min/mi pace............... ahaha. That's serious. Guy is 74 too.

He thought he was going to get like 30 minutes so, he was humbled. During the first mile he's like, "what's our pace?", and I go, "you sure you want to know"? It was 16:XX min/mi pace at that point haha.

Anyway, he's got some good form when he picks up the pace/tries to push it. So he could probably make a ton of progress and get some top3's in 70-74 if he wants. He hit 9 min/mi pace a few times and it looked good, but you can tell it was creating lots of acid.

He's in decent shape from tennis though. I'd say he's petty athletic for 70 that's for sure.

 :trolldance: :trolldance: :trolldance:

 :ibrunning: :ibrunning: :ibrunning:

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Re: ADARQ's journal
« Reply #7720 on: January 08, 2018, 12:57:57 pm »
0
man fu*k UPS. :ninja: :trollface:

Scheduled Delivery:
Wednesday, 01/10/2018 , By End of Day

Last Location:
Arrived - Hialeah, FL, United States, Sunday, 01/07/2018


They (spikes) are like 50 miles from me, since Sunday. Bastards.

adarqui

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Re: ADARQ's journal
« Reply #7721 on: January 08, 2018, 02:08:11 pm »
0
crazy how that light calf massage wrecked my calves so much for today.. weird shit going on when I "touch my calves".. feh.

NO MORE TOUCHING MY CALVES OR EVEN STRETCHING THEM. :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:

only been doing this recently and they've gotten worse since I started messing with them.. just more evidence I should stick to my "leave sh*t alone" approach.

01/08/2018

bw = 146
bw before bed last night = 151
soreness = calves slightly
aches/injuries = calves achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
06:30 AM: workout: (4.3 mi total): my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3 :D
07:15 AM: food: almond milk
08:30 AM: workout: (10.05 mi total): moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
11:15 AM: food: big cheese burgers, sweet potato fries, water
01:30 PM: workout: bw
- dead hang ng pullups: BW x 5
- full dips: BW x 5
- calf raises: BW x 20
02:00 PM: food: 2 x banana, water
02:30 PM: water
02:45 PM: leg drain: 30 minutes
03:15 PM: water
05:00 PM: food: 4 x grapefruit, croissant, coconut smoothie, water
08:00 PM: food: huge shredded wheat (3 of them lmao) with honey, water
- really good.. never wanted one of those enormous shredded wheat "biscuits" but it turned out good
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

stretch:
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3 :D
- https://www.strava.com/activities/1346790759

he's got some decent form when he picks up the pace though.. I think this humbled him a bit though, definitely harder than he expected. 8|



workout: moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
- https://www.strava.com/activities/1347037716








Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7722 on: January 09, 2018, 01:33:02 pm »
0
hills day!



01/09/2018

bw = ?
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = back of right knee slightly (hamstring)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose (yay!)
feel = ok

wakeup = 05:00 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
07:00 AM: workout: (10 mi total): morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
09:00 AM: water
10:00 AM: food: whole foods: eggs, quiche, sausage patty, potatoes, bacon/ham/egg/cheese sandwich, water
12:45 PM: leg drain: 35 minutes
01:30 PM: nap: 1 hour
06:30 PM: food: sourdough rye, banana, water
07:30 PM: food: sauteed yam in olive oil/pink sea salt, orange chicken, prunes, water
08:15 PM: food: white chocolate almond bark
09:30 PM: stretch: soleus during dishes, standing hamstring balance


stretch:
09:30 PM: stretch: soleus during dishes, standing hamstring balance

icing:
self massage:
leg drain:
12:45 PM: leg drain: 35 minutes

contrast showers:
naps:
01:30 PM: nap: 1 hour




workout: morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
https://www.strava.com/activities/1348419168

love this park. that was a FUN run. hilly terrain & soft surfaces are a nice contrast to the track/flat roads.




garmin connect isn't showing elevation for me, on any of my elevation runs.......... weird.



but strava does.. odd:






Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7723 on: January 09, 2018, 04:43:57 pm »
0
a few photos from last year's ultra marathon @ vista view, courtesy of their FB.. (doing this relay race on Sunday). This is also the park I ran at today.









the winner from last year, he's pretty popular in the running scene: Mike Wardian
- he's fast over pretty much every distance
- http://mikewardian.com/schedule/
- http://mikewardian.com/about/
- masters numbers: 16:XX 5k, 2:2X marathoner etc, 7 marathons 7 days - #1 in the world .. stuff like that


adarqui

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Re: ADARQ's journal
« Reply #7724 on: January 10, 2018, 03:41:48 pm »
+1
rest/walk

These came out cool.







01/10/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, quads moderately, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
07:30 AM: workout: (12 miles total): light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
11:00 AM: food: chocolate chip muffin, pink lemonade, 3 x banana, water
02:00 PM: food: sauteed yam in olive oil/pink sea salt, lemon herb chicken, water
03:30 PM: nap: 40 minutes
07:15 PM: food: orange chicken, 2 x banana, 4 x sourdough, almond milk, water
07:00 PM: stretch: soleus during dishes


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:30 PM: nap: 40 minutes





workout: light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
- https://www.strava.com/activities/1350181682





Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145)]
- FORMAT: (day, weight in lbs)

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

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

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)