Author Topic: ADARQ's journal  (Read 1622639 times)

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adarqui

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Re: ADARQ's journal
« Reply #5925 on: January 19, 2016, 11:33:47 pm »
+1
listened to a bunch of Ray Kurzweil tonight during my run, very very fun.



01/19/2016

Bio: Morning

sleep = 9
wakeup = 9:30 AM , BLEH
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
- surprisingly no upper body soreness
aches = none
injuries = toenails wrekt
bananas = 2
feel = good



Food

12 PM

- 1 x grape fruit juice
- 1 x beet + berry juice
- 1 x greek yogurt



Food

3 PM

- 1 x whole milk
- 1 x greek yogurt
- 2 x gatorade



Session: Evening

cold & windy, eh!

run: half marathon
- 13.40 mi in 1:46:49
- distance PR since getting the garmin watch, +3 miles  :personal-record:
- pace: 7:58 min/mi
- speed: 7.5 mph
- calories: 1641
- strike: heel->toe, flat

splits:
- half marathon: 1:44:37
- miles 1,2: 6:36, 6:50
- miles 3,4,5,6,7: 7:25, 7:34, 7:46, 7:51
- miles 8, 9, 10, 11, 12, 13: 8:08, 8:21, 8:06, 8:39, 8:52, 8:58
- miles ~rest: ~9:22

hah.. every split except for 1, was slower than the previous.. so every single mile I got slower. that's funny. I wasn't trying to push it at all, was just relaxing & listening to some lectures. Legs started feeling dead around mile 11. Listened to several Ray Kurzweil lectures on machine learning, the brain, and where technology is headed. Just kept running basically, until the lectures were done. Good stuff.

Quads were tight the entire run so I didn't use my "faster form".

When I got home my lips/hands were numb, was like ~54 F outside with lots of wind, that's freezing to a Floridian.

graph of consistent speed decline, hehe:

http://i.imgur.com/w3tawkr.png



Food

9:00 PM

- 1 x whole milk



Food

- 1 x grilled chicken sandwich on wheat with shredded parmesan
- 1 x tomato bisque soup with parmesan cheese
- some brie and crackers
- some cookies and cream bark
- 1 x banana



quads are very tight right now. hopefully they are ok for tomorrow so I can do some short sprints (no distance).

tmw (hopefully) is calisthenics (rings) in session 1, and short sprints in session 2... quite possibly will change if i'm dead from what I did tonight. ;f

the fact that I could just run a half marathon distance on a whim is a good thing.. throwback adarq is emerging.

pc!

LBSS

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Re: ADARQ's journal
« Reply #5926 on: January 20, 2016, 09:31:31 am »
0
haha the wind chill was -8 here yesterday.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #5927 on: January 20, 2016, 09:38:32 am »
0
haha the wind chill was -8 here yesterday.

EEK. heh!

I don't realize how good I have it.. :)

adarqui

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Re: ADARQ's journal
« Reply #5928 on: January 20, 2016, 11:28:13 pm »
0
fuq. banana/peanutbutter desert after dinner has me feeling like my stomach is going to explode. ;f


01/20/2016

Bio: Morning

sleep = 7
wakeup = 7:00 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings slightly
aches = none
injuries = toenails wrekt
bananas = 5
feel = good



Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x banana


Session: Afternoon

11:20 AM - 12:20 PM

ring workout:
- hit an L-set with rings
- hit "skin the cat" also
-- first time ever trying skin the cat.. was scary but turned out to be easy
- did lots of dip variations and horizontal pullup variations, a few pullup variations
- also some core and pushup variations

VERY FUN SESSION



Food

1 PM

- 1 x whole milk
- some cookies and cream bark



Food

3 PM

- 1 x grapefruit juice
- 1 x greek yogurt
- 1 x banana
- 1 x starbucks blueberry muffin



Session: Evening

6:30 PM

short sprints:
- 11 sprints with big recovery walking, 6.40 mi in 1:40:17
- fastest: 16.5 mph
- only did one max sprint, the 16.5 mph in ~100m.. didn't want to go crazy, feeling tight/sore in upper & quads/hamstrings
- did a few 200m-300m sprints
- ipod: bitcoin documentary and some functional programming stuff
- overall speed: 3.9 mph
- felt good

going to work on my sprint analyzer code tomorrow to pull out the data.. so that I can just run the analyzer on it and get all of the data the way I want it.



Food

8:30 PM

- 1 x whole milk



Food

9 PM

- 6 eggs scrambled with shredded parmesan, green pepper, mushroom
- english muffin with butter
- 1 x orange juice

- 3 x fried banana atop ~3 tbsp peanutbutter
-- bad idea, feel wrecked.



gr8 day, sucks to end it wrecked by the banana+pb combo. :)

pc

adarqui

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Re: ADARQ's journal
« Reply #5929 on: January 21, 2016, 11:21:50 pm »
0
01/21/2016

Bio: Morning

sleep = 9.5
wakeup = 9:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings slightly, upper/mid back alot, lats slightly
aches = lower back slightly
injuries = toenails wrekt
bananas = 0
feel = good



Food

11 AM

- 1 x orange juice
- 1 x greek yogurt



Food

1 PM

- 1 x gatorade



Food

3 PM

- 1 x whole milk
- 1 x greek yogurt



Session: Evening

run:
- 6.33 mi in 44:37
- pace: 7:03 min/mi
- speed: 8.5 mph
- felt dead.. soo.. i guess pretty good speed/run for feeling dead
- ipod: kurzeil & bitcoin

splits:
- miles 1,2: 6:24, 6:50
- miles 3,4,5,6: 7:06, 7:27, 7:21, 7:18
- miles ~7: ~7:20

wanted to do 9 miles but was just toast.. ;f



Food

8:30 PM

- saute veggies (brussel sprouts, carrots, potatoes, mushrooms, asparagus)
- 1 x english muffin with butter
- 1/2 pint cookies & cream ice cream



Food

9:00 PM

- salt & vinegar chips



Session: Stretching

- lots of quads, adductor



Food

11:20 PM

- some cottage cheese



body pretty dead today.. felt good though.

pc

adarqui

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Re: ADARQ's journal
« Reply #5930 on: January 22, 2016, 03:06:07 pm »
0
stormpocalypse has had an effect on south florida. raining like crazy, such a beautifully shitty day. loving it. even did some calisthenics in the rain at the park, was fun-af.

there's something about rainy day programming that I just love.

adarqui

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Re: ADARQ's journal
« Reply #5931 on: January 23, 2016, 10:42:38 am »
0
from yesterday:



looking leaner even though ~same weight, nice. feeling good too.



01/22/2016

Bio: Morning

sleep = 7 hr
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = upper/mid back, rear delt, both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 0
feel = good



Food

8 AM

- 1 x orange juice
- 1 x greek yogurt



Food

10 AM

- 1 x english muffin



Session: Afternoon

11:20 AM - 12:20 PM

calisthenics:
- progress!
- tons of "straddle/split" & rotation variations
- almost hit a plane, closer on L-hang and front-lever, hit L-sit
- "straddle/split" variations are great; it's forcing my knees extended and hips abducted, doing dips/pullups that way, transition into planche attempts etc.. really smashes my glutes.
- was very strong
- after all fatigue at the end, did 7 deep parallel bar dips & 7 dead hang ng pullups.



Food

12:40 PM

- 1 x fair life 2% chocolate milk



Food

1:30 PM

- 1 x beet berry juice
- 1 x greek yogurt
- 2 x gatorade



Food

3:00 PM

- veggie sauce: sweet potato, potato, carrot, mushroom, asparagus, BRUSSEL SPROUTS



Session: Evening

8 PM
- flooding everywhere.. sucked.
- wanted to attempt to PR my 5k for this run, but, weather wrecked it

run:
- 6.12 mi in 43:33
- pace: 7:07 min/mi
- speed: 8.4 mph
- calories: 755
- had to jump over or run through tons of puddles etc, was just annoying. had mud all over my shirt when i got home hehe.

splits:
- 5k: 21:39
- miles 1,2: 6:44, 6:56
- miles 3: 7:05
- miles 4: 6:49
- miles 5, 6: 7:23, 7:49,
- miles ~rest: ~6:45



Food

9 PM

- 1 x whole milk



Food

9:30 PM

- 2 x bleu cheese burgers (ground chuck)
- baked beans
- some salt & vinegar chips



Session: Stretching

10:30 PM

- lots of quad, adductor



Food

11 PM

- 3 scoops haagen dazs java chip ice cream



ofkosdkfodskfosdkgokdsgok!

adarqui

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Re: ADARQ's journal
« Reply #5932 on: January 23, 2016, 11:38:17 pm »
+3
01/23/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 1
feel = good

fast short sprints made my feet achy.. this is fine but I just have to be careful with it.



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt



Food

3 PM

- 1 x beet berry juice
- black beans and rice
- a few crackers



Session: Evening

6:20 PM - 8 PM
- cold and very windy

run:
- 13.22 mi in 1:35:25
- half marathon in 1:35:09 :personal-record: by 11 minutes
- pace: 7:13 min/mi
- speed: 8.3 mph
- strike: heel->toe
- shoes: nb 5000v2
- calories: 1616
- ipod: 2 episodes of at&t's ThreatCast
- strava: https://www.strava.com/activities/718897973

- splits:
- miles 1,2,3: 6:53, 6:40, 6:47
- miles 4: 7:02
- miles 5, 6: 6:57, 6:57
- miles 7: 8:07
-- this is when I was wrecked.. well some of mile 6 too, so mile 6 & 7 were impacted.. slowed a bit and eventually it worked itself out

- miles 8,9,10,11,12,13: 7:07, 7:18, 7:48, 7:08, 7:48, 7:28
- miles ~rest: ~6:19
 
- good run but also very annoying: wore my other non-friction socks which allowed some rocks to get in while running, had to stop for 3 cars who just wanted to run me over, stomach was wrecked at the end of mile 6 and during most of mile 7 (lost ~1.5 minutes on that i bet), lots of tree debris on the sidewalk, ran against alot of wind.. so that being said, definitely a good run, maybe even great. hehe!

so, very happy about that run.. i'm pretty sure I could have PR'd my 10k too if I hadn't had that stomach issue.. I'd love to get my half marathon under 1:30:00!

legs felt good throughout, so they have basically adapted to that distance.

legs achy afterwards, right knee slightly too.



Food

8:15 PM

- 1 x fairlife whole milk



Food

8:40 PM

- 5 scrambled eggs with shredded parmesan & spinach mixed in
- 1 x orange juice
- 1 x greek yogurt



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quads, and also upper body



Food

11:30 PM

- cottage cheese
- 1 x banana



I like these long runs. They've always been my "bread & butter" in terms of running. I wonder if running multiple (2-3) half marathon's per week would be the perfect medicine, or break me down. When I boxed, I ran multiple times per week at close to two hours, and didn't break down any. I'm nearly 10 years older now so that factors in. Also i'm focusing on pace more, so the intensity is higher overall. Might try running 2 or 3 half's next week. Also, why half? I'd like to creep it down into 1:2x:xx's and then 1:1x:xx's.. so that'd be just over an hour of running for 13.1 miles, that's dope.

1:19:00 would be sick: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A00

tomorrow = REST + BBQ BRISKET & MAC/CHEESE + NFL PLAYOFFS + STRETCHING.  :wowthatwasnutswtf:

pc!

adarqui

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Re: ADARQ's journal
« Reply #5933 on: January 25, 2016, 12:13:10 am »
0
REST! felt good, no soreness/aches from yesterday's 13.x mi.



01/24/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left thumb (got better as the day went on, disappear by the evening)
injuries = toenails wrekt, right elbow slightly (tennis elbow)
bananas = 4
feel = good



Session: Stretching

10 AM - 10:30 AM

- quads, adductor, upper, etc



Food

2 PM

- bbq ribs
- bbq brisket
- mac & cheese
- small piece of raspberry cheese cake
- half of a blueberry muffin

stomach got wrecked.. need to not overdo it like this next sunday.. also need to do something diff than bbq.



Food

5 PM

- 1 x gatorade
- 1 x greek yogurt



Food

- 1 x gatorade
- 4 x banana
- ~3 x tbsp peanut butter



Session: Stretching

9 PM - 10 PM

- quads, adductor, upper, etc



wasn't going to do rings tomorrow because of my thumb but.... might do it since my thumb feels good now. got to be careful though, it's a nasty ache.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5934 on: January 25, 2016, 10:58:25 pm »
+3
01/25/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 157 lb.
- extra water retention after rest day
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Food

10 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Afternoon

11:50 AM - 12:50 PM

rings:
- progress
- really strong dips & pushups
- really strong skin the cat & L-sit
- did some new stuff, mostly hanging upside down completely straight (the opposite of a dip position), and pulled myself up (going from hands at thigh level to hands at hip level).. very tough
- also: lots of hamstring/quad stretching, made my hip flexors a bit tender while running tonight



Food

1:10 PM

- 1 x fairlife 2% chocolate milk



Food

3 PM

- 1 x berry beet juice
- 1 x greek yogurt
- 1 x gatorade



Session: Evening

6 PM - 7:07 PM

run:
- 9.16 mi in 1:05:33
- pace: 7:09 min/mi
- speed: 8.4 mph
- calories: 1,111
- ipod: crypto-gram podcast!!!!
- shoes: nb 5000v2
- strava: https://www.strava.com/activities/718897948/overview

pr's:
- 5k: 19:42  :personal-record: .. pr'd my competition 5k of ~20:06 or 20:09 (i forget), so ~20s.. however, didn't warmup (like usual) & kept running for 6 miles more.. so I like it.
- 12-minute test: 1.95 mi  :personal-record: .. previous PR was 1.87 mi
- 1km: 3m41s  :personal-record:
- 3km: 11m27s  :personal-record:
- 3mi: 18m54s  :personal-record:

I wanted to PR 5k soo.. that's what I pushed for. I'd like to PR 10k, miles in an hour, and half marathon this week also.. I imagine that would all be in one run.

splits:
- miles 1,2,3: 6:31, 6:05  :personal-record: (9.73 mph), 6:38
- first 3 miles over 9mph which is good, just need to hold that for every other mile)
- oh forgot to mention, on mile 2 I beat a guy on a bike.. he was on the other sidewalk and I just said fuck it let me beat him.. wish I always had a rabbit to chase.. i'll need to figure out how to create one mentally.
- miles 4,5: 7:21, 7:46
- miles 6: 6:54
- miles 7: 7:54
- miles 8: 8:03 EEK
- miles 9: 7:23
- miles ~rest: ~6:00 (finishing strong)

no idea what happened to mile 8, nasty!

Wanted to run one more lap (which is ~3 mi) but had to cut it short.



Food

7:30 PM

- 1 x fairlife whole milk



Food

8 PM

- pasta with grilled chicken, mushrooms, brussels sprouts, asparagus  .. SO GOOD
- boars head brie & crackers
- 1 x greek yogurt



Food

10:30 PM

- 1 x gatorade



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quad, glute, upper
- need to focus on glutes and hamstring more frequently



Food

- 1 x banana



still in search of that 9+ mph for all of my splits & a sub 6 min split.. good stuff though tonight. depending on how I feel, I may or may not try to PR 10k tomorrow.

gn!!

adarqui

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Re: ADARQ's journal
« Reply #5935 on: January 26, 2016, 01:34:52 pm »
0
i think i'm getting closer to having my tcpdump pull request (PR) merged in!! adds RESP (redis serialization protocol) support to tcpdump. I actually wrote this ~3 years ago, but it's taken a while (hehe) for us to communicate about the PR. It also allows people to use tcpdump instead of redis-cli monitor, to monitor their redis servers. redis-cli monitor can degrade redis performance by ~30%.

i'll actually be quite happy if I get this PR merged.. i've used libpcap & tcpdump since ~1997-1998 or so. it's a pretty historic tool for packet capture ;f

hmm.. this would be a literal PR:  :personal-record:

jajaja.

pc!

John Stamos

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Re: ADARQ's journal
« Reply #5936 on: January 26, 2016, 07:23:48 pm »
+2
PR'n all over the place :wowthatwasnutswtf:

Are you going to get vids up of the ring work?  I've been working on rings too....onion rings(que drum solo that happens when theres a joke)
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: ADARQ's journal
« Reply #5937 on: January 26, 2016, 10:35:20 pm »
0
PR'n all over the place :wowthatwasnutswtf:

thanks! it's been a while.. happy I could join the PR-squad for a short bit.

hoping to have a few more this week.. tonight really sucked, but I think some other stuff factored in.



Quote
Are you going to get vids up of the ring work?

ya eventually.. i'm just doing noob stuff right now. i'd like to eventually video tape some calisthenics/ring stuff. that stuff will make for cool vids. as for running, don't think I could make cool videos if I get some nasty distance speed hah. none of this comes close to dunk videos IMHO :)

maybe i'll try to take some vids in April or so.



Quote
I've been working on rings too....onion rings(que drum solo that happens when theres a joke)

eek tehe

fwiw, i don't like the big onion rings, i like the short small stringy onion ring fries. ;f

pc man!

adarqui

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Re: ADARQ's journal
« Reply #5938 on: January 26, 2016, 10:55:16 pm »
0
lots of programming today! worked on my tcpdump pull request & reviving some old polyglot irc bot project.. man the old code is horrendous.



01/26/2016

Bio: Morning

sleep = 7.5 hr
wakeup = 7:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Session: Morning

8 AM - 9:30 AM

tennis:
- hit really good, mostly relaxed, but hard when I wanted. good control.
- all of the calisthenics has helped me upper strength considerably, noticeable difference.



Food

12 PM

- 1 x orange juice
- 1 x gatorade
- 1 x greek yogurt



Food

2 PM

- 1 x grape fruit juice
- 1 x gatorade
- 1 x greek yogurt
- 1 x english muffin with butter

STOMACH DESTROYED. Something caused a nuclear reaction in my stomach. Feel so wrecked.

 :raging:



Food

2:30 PM
- trying to fix my stomach

- (tons of water)
- 1 x banana



Food

5 PM
- stomach still feeling really bad.. apparently it just wanted a bunch of fat.

- bunch of peanut butter (~5 tbsp)



Session: Evening

6:15 - 7:30 PM
- sluggish run

run:
- 9.16 mi in 1h:09m:40s
- pace: 7:36 min/mi
- calories: 1121

splits:
- miles 1,2: 6:26, 6:49
- miles 3,4,5,6: 7:14, 7:20, 7:43, 7:48
- miles 7,8,9: 8:05, 8:25, 8:30
- miles ~rest: 7:59

stepped on a rock on mile 7, almost got wrecked.. ankle/knee feel it later on.

every split got worse.. maybe all of the PB so close to the run wrecked me (or glute death)

glutes were pretty sore during the run.

pushed it but just felt dead.



Food

7:30 PM

- 1 x fairlife 2% chocolate milk



Food

8 PM

- chicken sandwich on wheat with shredded parmesan
- mac & cheese
- some chips
- ~3 tbsp peanutbutter



Food

- 1 x greek yogurt



wanted to PR 10k tonight.. that obviously didn't happen. going to keep pushing this week, want to see what happens. :F

need this: 9 miles in 1 hour: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=9&distanceunit=m&duration=1%3A00%3A00

pc!

adarqui

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Re: ADARQ's journal
« Reply #5939 on: January 28, 2016, 12:06:49 am »
0
rained all day.

01/27/2016

Bio: Morning

sleep = 8 hr
wakeup = 8:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey



Session: Afternoon

11:30 AM - 12:30 PM
- raining

calisthenics:
- lots of progress on split variations, split dips/semi-planche x 7
- lots of hamstring and adductor stretching



Food

12:45 PM

- 1 x fair life 2% chocolate milk



Food

2 PM

- 5 egg omelette with shredded parmesan and mushrooms/green peppers
- english muffin with butter
- 1 x grape fruit juice
- 1 x greek yogurt



Weird

5 PM

- after dog walk, felt like i have a picker in the side of my foot.. but i don’t see anything. it’s been bothering me off and on all night, even during my run.



Session: Evening

7 PM
- raining, wet, slight flooding/puddles

run:
- 12.02 mi in 1h:39m:00s
- pace: 8:14 min/mi
- speed: 7.3 mph

ran nice and easy until the last 2 miles.. goal was to just run relaxed, soft, and go ~15 mi not ~12.

splits:
- miles 1,2: 7:28, 7:46
- miles 3,4,5,6,7,8,9,10: 8:20, 8:13, 8:38, 8:41, 8:56, 8:52, 8:54, 8:24
- miles 11,12: 7:50, 7:09
- miles ~rest: 4:54 (0.02 mi, lool)

thought I was running better than high 8's on some of those. last mile being the best is good. I had a few more miles I could have pushed if I kept running, lunges felt great.

I need such a light/easy long run to be the same effort but everything under 8min/mi.



Food

9 PM

- 1 x fairlife whole milk



Food

9:30 PM

- 1 x fairlife whole milk
- 3 x egg rolls
- 1 x greek yogurt
- a bunch of almonds



Food

12 AM

- 1 x greek yogurt
- 1 x banana



legs/feet tired.

ps: i love running in the rain (light or drizzle, not pouring).

pc