Adarq.org

2025-04-10

Fitness

Weight 2025-04-11: 168.7
Weight change from yesterday: -1.0
Sleep time: 7h27m
Garmin sleep score (out of 100): 69
Garmin body battery (out of 100): 55

Total steps (watch removed during most sports): 3970 + volleyball
Total distance: 2.0 mi

Weightlifting: None
Other physical activity: 5 games of competitive indoor volleyball

Body status: Body feels like garbage. Felt like I had no lift when jumping during volleyball. Legs are sore, upper body is sore.

Food

Breakfast: Protein shake
Lunch: Lasagna, 2 bread sticks, salad, carrot cake, ice cream, apple pie
Dinner: Happy Joe’s sausage pizza, ice cream sundae
Other: Some pretzels, oatmeal creme pie, ice cream cake
Drink: 16oz white Monster Energy, water, LMNT salt water. Bai drink
Alcohol: 1 IPA, 1 shot

Other

Not sure what has been up with my body the last couple weeks, but I have not felt springy at volleyball. It could be the resumption of weightlifting, but I think it might be a combination of things. I have also had some weird psuedo-cold this week that might be draining my energy a bit. I ate like shit on my birthday which is fine since I know I won’t continue doing it. Plus, all the desserts were really good. I am more disappointed with how my body has been performing than anything else. So I need to figure that out.

Also, my sleep was trash. There is a very clear connection between consumption of alcohol and my sleep quality. Just two drinks messed with my ability to sleep well. According to Garmin, I was awake at 12:15 a.m. for a short time, from 12:46-12:50 a.m., from 1:38-1:48 a.m., a short time at 2:18 a.m., from 2:39-2:51 a.m., and a short time at 3:16 a.m. GROSS. So I am going to keep sticking with my general avoidance of alcohol.

cool, i haven't checked training peaks out yet but in snooping around coaches' websites a bit i see that it's commonly used for online coaching. the clone looks pretty powerful.

i'm on the fence about getting into the nitty-gritty of training data. on the one hand, 90%+ of any near-to-medium-term improvement will come from increasing volume, being consistent, and not getting hurt. so it's not at all clear that keeping tabs on anything beyond weekly mileage/time on feet will lead to better outcomes.

on the other hand, it's fun to nerd out.

yesterday

- strength circuit
-- 2 x [three-way calf raise x 10/position + cossack squat x 8/side]
-- 2 x [sideways band walk x 15/side + DB RDL x 8/leg +10s]
-- 2 x [deficit tib raise x 15 + BSS x 10/leg]
-- 2 x depth drop 24"
the cossack squats definitely hit whatever part of my knee is messed up. didn't hurt but i got the clicking when extending the right leg.

- dreadmill run
-- warm up
-- 2 x [10 min @ 6:49/mile, 2 min @ 10:00/mile]
-- cool down
should technically have been an easy run but that's so hard to do on treadmill. went with a low-intensity, moderate-volume workout instead. knee felt fine.

10-04-25

RDL
160 x 4, 2

Rev Nord
+20 x 7, 5

Incline Bench
80 x 5, 4 + 60x7

Incline Curl
25 x 11, 9, 7

Lat Prayer
45 x 9, 7

Pushdown
45 x 13, 11

Wide Grip Pullup
+20 x 8 + BWx7

Incline Fly
17.5 x 8+3

Chest-Supported DB Row
32.5 x 14

Ab Mat
+32.5 x 9, 6

Lateral
22.5 x 11+6

Notes

RDLs look like they're increasing v fast, but basically RPE until this session has been pretty moderate and was just a matter of getting back to where I was before.

Should note that I do the wide-grip pullups with my back really arched, so my chest is pointing almost straight up. Basically trying as best I can to make it into a row-like movement rather than a vertical pull. Do really feel it in rear delts/mid traps, so think it's doing the job.

Pretty tired yesterday and today, but performance fine-to-good, so not worried. Maybe this will just be a one hard workout running week, though, if the feeling persists. Usually feel pretty fresh the day after lifting, though, so we'll play that by ear tmrw.

Still (v slowly) dropping weight despite eating to/past fullness. Might have to make a conscious effort to maintain weight, since I guess slight under-feeding could contribute to tiredness. As compared to lifting, I don't know that much about how nutrition interacts with running recovery (other than like 'it does' and 'carbs good').

- warm up
-- joint circles
-- squats
-- leg swings
-- cossack squats

- threshold workout
-- warm up
-- 7 x [4 min @ threshold, 2 min jogging rest]
-- cool down
all reps between 4:08-4:09, except one at 4:06. per VDOT calculator, my threshold pace should be 4:12, so a tiny bit quick but ok. knee felt fine and still does. i thought the discomfort was associated with slow pace but maybe it's the novablasts? i have put at least 450 km on them (666 total km hail satan since i bought them in december and they've been my workhorses since then). but that isn't so long for shoes to be worn out and they don't feel bad underfoot or anything. OTOH, wore kinvaras yesterday and today and even down near 6:00/km pace this morning it was all good. sample size still small, so it's hard to draw conclusions.

made an appointment with a PT for next monday, let's see if she has anything useful to say.