Adarq.org

yesterday: complete rest


02/15/2017

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: 8 AM
wakeup = 2 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = chest moderate, shoulders moderate
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)



complete rest.. chest was pretty sore from that workout the day prior.

also didn't workout because of inadequate sleep/going to sleep too late.

why do you think your bw has crept up? just lower volume?

ya that def has something to do with it.. also some ice cream & holding some extra water lately.

volume has dropped way down:



eek.

yesterday:

might skip listing diet for a while.. because i'm injured and annoyed.

02/16/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = chest slightly
aches = ankles slightly
injuries = 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

6 PM

dead hang neutral grip pullups: BW x 10
- yay

deep dips: BW x 11

dead hang pullups: BW x 8

pushups: BW x 36

dead hang chinups: BW x 10

deep dips: BW x 10

run: light with some intense speed mixed in, jumps
- some nice speed, felt great.. left knee bugged when i went slow
- had a 0.40 mi @ 4:55 min/mi pace
- jumps were ~10'5-10'6.. so that's cool.
- as usual, felt great during jumps.. wtf
- finished off with some intense sprints





nice session but, my left knee bugged me after i got home (and when i was running very slow).

still busy as hell porting that php over to go.



though tonight, I started working on something i've wanted to write for a long time.. just a tool/library to help me have more fun with ascii art. I wrote something 10+ years ago, called "asciigimp" (a play on gimp, but for ascii).. but i lost that code. Anyway it was a really fun tool.. going to try and re-create it somewhat. I want to be able to layer images, perform effects on them, move them, rotate, add text, animate everything, colorize etc.

it's not done yet.. I just spent a few hours on it tonight.

here's a flynn ascii made up of "traitor" chars .. ehh. if you zoom in you can see it says "traitor." between his eyes. so artsy, feh jk.

https://twitter.com/adarqui/status/832333506915205121





anyway, i want to be able to do more stuff with these ascii images, and even animate them.. I've always loved ascii, and i think you can embed even more "messages" into them, in an obscure but interesting way. dno. obviously I won't always do political ones.. but I just need to build myself a tool to help me change the game on this ascii stuff.



OH ALSO.. tonight i'm walking my dogs.. then a MASSIVE EXPLOSION. People were coming out of their homes, no one had any idea what happened. It rocked me, I almost went down to the ground, in a defensive reaction. My dog was "screaming" (he hates loud sounds).

So, it turns out, two F15's broke the sound barrier nearby, to "protect Trump's air space" as he was flying in to West Palm Beach via Air Force 1.. kinda crazy no?

Loudest thing i've ever heard in my life.. I thought Russia nuked us. lul.

pc

need to log yesterday's workout still. rested today, but had a decent session yesterday.

im in code hell.

all good though, making progress.

yesterday: complete rest, left knee actually hurting while walking.

today: feel good, going to do calisthenics + walk/read/run/jump. will log later.

So my hip has been acting strange, I can squat deeply now with body weight with no sharp pains or any pains whatsoever just can feel tiny stress at the hip joint, which is normal on a hip based exercise like the squat. But for some reason the pain of the hip is still there. It would pain at certain positions i sit e.g. when you sit on the floor with the shin under you and if you lean back the stretch of the quads connected to the hip would pain mildly. When I move my leg in the lateral direction, meaning sideways bending at the hip, then is this pain at the side of my hips. Or sitting cross legged and you lean at certain positions the hip would act but a little change in the direction of lean would not pain.

So I was wondering, is it safe for me to get back in the gym to do squats, light ofc and progress slowly, or wait until the pain has gone completely out of my life lol.

damn. well it's great to hear that it's clearing up.

as for squatting or not, tbh, i'd avoid it until the weirdness is barely noticeable - and even then maybe still avoid it.

maybe stick to lunges/stepups/rdl's for a while? these aches that never go away can become demoralizing... it's easier for me to give advice than to take it, ie, i've pushed through dumb aches like that & sometimes they become chronic. Finding a good substitute seems to be the key, that's all I know. For example, now i've been forced to substitute slow running with slow walking. 

but ya if you take it very slow and heed all warning signs, that's the way to go.. whatever you do, don't rush back in or "get greedy" (keep it very light like you said).

felt good tonight.

though, i'm afraid of reading from my phone, in the dark/low light settings.. i think it hurt my eyes a bit the last few times I did it.. Reading in the light (at the bball court/park for example), seems fine though.

i dl'd a blue light filter/app, didn't help any.. also didn't require any permissions, which is good. I never install apps.


02/21/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 154 lb.
- 
- progress
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
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

7 PM

reading while walking with moderate speed mixed in, jumps, sprints, jumps, run: hah
- felt extremely good .. very explosive

jumps: several ~10'3"s (L-SLRVJ) with a phone in my hand





pretty much everything mid 4's .. pretty good.

jumps felt good but wore 'slippery socks' - old non friction socks that i hate.. bad for jumping.



really tired mentally .. but surprisingly strong/explosive tonight.

also my dog loves brie & black olives.. hah