Adarq.org

08/20/2017

bw = 155 lb
soreness = right calf, hamstrings/glutes/adductors very slightly
aches/injuries = left PF and/or a bone in my foot might be freaked out - eek



morning light w/o:
- 12 PM
- ~1 hour of light alternation of a pullup variation and dip variation
- literally a single pullup or dip .. doing all kinds of variations (legs, grips, etc)
- the variation that got my HR up the most was when I flexed one hip hard and extended the other hip/knee hard, as if i'm in a still shot of a sprint .. that got my HR to jump up alot more



- each split is "9 reps of a pullup variation followed by a dip variation", so, 6 x 9 total

felt pretty good.



evening walking PR attempt!
- goal: 9 miles in 2 hours - i've never done this before .. tried, but failed a few times
- results: 9.1 miles in 2 hours 
- https://www.endomondo.com/users/26420622/workouts/987164257
- https://www.strava.com/activities/1144094673
- tons of PR's, most notably:
-- most 12:XX's in a row (4) 
-- 9.1 miles in 2 hours 
-- 4.68 miles in one hour as part of one of the segments of the total walk 

 

- this was really difficult TBH.. I didn't look to see if I had any chance until I got to mile 8 .. I mean, I knew my splits were good and that i'd have ~14-16 minutes probably for mile 9, so once I hit mile 8, I was basically exactly at 1:45:00, so 15 minutes left.. so I knew I had it but wanted to get in some extra, hence the 1.1 instead of 1.

- I was completely drenched, head to toe .. maintaining that kind of pace while walking is pretty rough.
- legs/body felt amazing during the walk
- legs/body feel amazing after, but starting to tighten up a bit
- left shin feeling it a little right now
- felt my left PF/foot issue for pretty much the entire walk .. it's "light" but still, not good feeling that.









major PR for me tbh ... i've never been able to do that .. so it either means I just tried harder, or i'm actually seeing some cardiovascular improvements + hip/leg strength improvements. I'll go more with the latter IMHO.

breathing wise it's actually not easy .. you can definitely feel yourself sucking in some air at times.. and by mile 8, I was having a hard time staying completely straight lmao.. i was wobbling a bit from fatigue I think, and also closing my eyes on occasion, just was getting tired.

the best part of cardio tho, is rehydrating afterwards. it's literally the best feeling on earth. I had:
- protein + milk
- water w/ lemon
- coconut water
- all put in the freezer for like 15 minutes so it was ice cold
- straight up bliss

- also, like usual, over that distance I lost 6 lb. water.

08/22/2017

bw = 157
- carb'd up, hydrated, etc
- happy about this .. definitely losing fat .. have a ton more to drop.
- goal: leanest ever, low 140's

soreness = not much
aches/injuries = left PF BARELY, right calf BARELY

felt pretty good.. funny how last night's POST i was pretty annoyed, then today I woke up, felt great, went for a LIGHT walk, felt amazing .. so decided to hit the track.



early walk: very light
- 12 PM - 2 PM
- astonished at how fast it was, considering how light I was going .. crazy
- pretty much everything in the 17:XX's and I was purposefully walking slow, lmao.



did a light session to see how my left PF & right calf felt .. they felt great, no pain at all.

destroyed a bunch of grapefruits when I came home .. heaven.



track session:
- 6:30 PM - 7:30 PM
- pretty tough
- opened up my first 400m way too fast probably @ ~1:10 / 4:39 min/mi, lmfao.
- had a few 100's under 13s
- last interval (200m) was 32.1





right calf started tightening up a bit shortly after starting the session .. but didn't really get worse .. so held back a little.

killed a ton of grape fruit juice after the session .. was awesome. man i'm obsessed with grape fruit lately.

right calf got pretty tight after the session.. guh.



a photo of one of my dad's bikes:





some weird selfie after track session:





i'd like to wakeup early and walk for a long time.. not going to be able to do much training wednesday night or thursday.

Wow some pretty high intensity runs mixed in here. Not sure I could match this  Nice session.

hah cool, thanks! dno, maybe not on your own (right now), but if you were training with me I bet you could. You're in good shape & if you had someone to train with, it'd be alot easier. Those 400m workouts you did aren't easy to do alone... So I think you should give yourself more credit

Honestly I love how you kind of go through phases of exploring different types of sport and actually kind of committing to each one for a time: boxing, jumping, tennis, 5k endurance, walking, anaerobic intervals (1 mile).

thanks man. yea it's good & bad though:

I'd have kept boxing if I didn't hurt my hand, so that sucks that I basically got forced out of it. Didn't have the resolve (or insurance) to push through that. However, not boxing was probably a great thing for my brain, so I imagine quitting boxing was a good move.

jumping & dunking was awesome .. I miss it. One thing I don't miss so much though, is lifting hard. I just got tired of it & i'm still tired of it. I think my goals with jumping were "too high".. head to rim required even bigger lifts, and since I wasn't content with the vert I built, I started worrying a bit too much about getting injured & such. That's not why I stopped - that was a combination of other things. But once I detrained, just thinking about building back up to those strength levels would piss me off. Last year (2016) I got to ~33" RVJ IIRC without lifting, so i'm pretty confident I could get back up to ~35" with L-SLRVJ if I get consistent with it.. and i'd be very happy with that, if it didn't mean grinding out heavy lifting sets & such.

I actually worry alot about getting injured, even still to this day. I guess i've had so many injuries throughout my life that I dwell on the idea of receiving serious ones (again).

Tennis was very fun, but I realized after my first match that i'd have to dedicate way more time than I was willing to dedicate. Then I got that bad case of tennis elbow and I was just like, fuck it.

5k was dope. I'm still going to do those.

walking is interesting: I walked a ton when I dunked, and throughout my life. It's actually the most consistent thing i've ever done, when I think about it. And not just walking but, specifically long sessions dedicated to long walks. Even simple things like, walking home from school & such instead of taking the bus when I was younger, walking to/from basketball courts. The biggest difference now is, I have cool data to mess with so that I can really push myself & track progress. Now it's on a whole new level

I've also spent alot of time doing intervals too: for basketball growing up, for boxing, for jumping, for 5k, and now. I've always enjoyed experiencing "the acid". During my basketball days, it'd be rare if I ever lost line sprints/suicides etc. So going back a long time, i've enjoyed the brief intense efforts of ~1 minute in duration.

Since you brought it up I figured i'd reflect a bit!

TLDR: seems like i've probably done more walking + running + sprinting than anything else in my life, especially when you factor in those components as part of practicing/playing basketball. Coming in second would probably be single leg jumps as part of layups and such in basketball.

FWIW, I'd really like to stick to something again for several years and reach a real peak like I did with jumping/dunking.. If I could focus on walking/running/sprinting for several years without major setbacks/injury, I personally think i'd hit some crazy numbers at some point - even if they are just age graded / age group specific - which i'll be more than happy with as well.

peace man!!

 

totally forgot to mention..

another reason why I love FAU's track: like 30 pretty ridiculous (pretty/in shape) chix were doing yoga right on the end of the inside of the track.

i don't creep/stare at people, but it does make for an extra testosterone/adrenaline boost in my experience. lmfao.

08/23/2017

bw = 156
soreness = right calf slightly (NICE!! not too bad), left PF barely, glutes slightly
-- nice!
-- edit: hamstrings, glutes, and quads especially got pretty sore as the day went on, right calf moderate, left PF slightly
aches/injuries = none
-- nice!

walk:
- ~8:30 AM - ~11 AM
- moderate intensity walk with dead legs
- pretty good pace considering .. legs definitely dead, no pop, but still basically everything over 4 mph
- lost 6 lb water like usual for 9 miles



bw right after:
- ng pullups: BW x 11
-- nice
- full dips: BW x 10



after the walk, had oranges, grape fruit, coconut water, protein/milk, and watermelon juice.. solid af.



edit: ate a ton .. feel wrecked.



so that was the last workout for today & tmw.. tmw = complete rest. Actually about to go to an Argentinean steakhouse and get a skirt steak I think.

plan for fri/sat/sun:
fri: AM: very high volume stepups, PM: light walk
sat: AM: light walk, PM: track
sun: AM: very high volume stepups, PM: light walk
mon: rest
tues: AM: very light walk, PM: track

i want to push the stepups for a few days and see what happens on the following track days.



tentative schedule that will surely change. 

08/25/2017

bw = 158
soreness = right calf slightly
aches/injuries = left PF barely, right quad tendon barely



stepups:
- 3 PM
- 650 in 48 minutes
- 13 x 50 non stop
- +150 better than last session in 2 less minutes
- still tough but way better than last time
- edit: biggest improvement is how fast my HR recovered after I was done .. last time it didn't drop under 115 IIRC after 5 minutes .. this time it dropped to ~88 after a few minutes.





walk:
- 8:30 PM
- 6.x miles in ??
- pretty fast .. cut it short, got late
- last mile fast (sub 13)

08/26/2017

bw = 157
soreness = adductors moderate, hamstrings moderate, glutes moderate
aches/injuries = none

resting HR test:
- 11 AM
- low of 44, avg of ~50
- ~20 minutes

fasted walk:
- 12 PM
- 9.1 miles in 2h:24m
- light walk, legs powerful but way too sore to run



- dead hang ng pullups: BW x 8
- full dips: BW x 10



no more training for the rest of the day .. ate pizza/wings/salad etc.

was going to go to the track around 5 PM but, legs just too sore to push it .. so AELS i'm putting it off until tomorrow hopefully.

welp. just signed up for a 5k on 9/9. no idea how i'm going to wakeup, but i'll get it done. Also going to be weird running 5k without doing any runs longer than 400-800m heh!!! I feel like i'm going to surprise myself though. But really, no idea. I'd like to get in 3 track sessions before the 5k. Also, I doubt i'll do any practice runs, I just don't enjoy running 5k.. but i'll gut it out for a race and see what happens.