Adarq.org

I pm'd this to my friend:

man.. i had a dream that we were hoopin` in the hood. we were ballin` etc.. a few people got in fights. but the best part of the dream, some little black kid kept heckling me, calling me "third eye bleach" (a play on third eye blind).. which is absolutely amazing because i've never heard that used to heckle someone''s whiteness - somehow my brain made that up. lmfao!@$@$



^^^ THIRD EYE BLEACH 

i don't even know who third eye blind is, other than that they are a group.

brains = awesome

Any thoughts of where you'd relocate to if you did end up moving from Florida?

on my short list:

California, Iceland, New Zealand, Norway .. hah.

I'm thinking about leaving the US at some point.. but if I stay, being in California (SF for example) would be fun.

SF, like NYC, is sick if you have a really high-paying job. seriously, average one-BR rent in my best friend's neighborhood is $3,400. not a typo: three thousand four hundred dollars a month for one bedroom.

damn... !

ya i have a friend in nyc who has crazy rent.. i forget but it's ridiculous, somewhere in Manhattan. He's in tech too.

he (a teacher) and his wife (landscape architect) live in an efficiency that they moved into five years ago and was below-market then. his brother lives in the apartment right below theirs, by himself, but he's an engineer at square and makes $200K. oakland/berkeley are a little cheaper but not cheap. actually berkeley would be a tight place to live. you would get diesel from running all the hills.

or austin, my friend's brother is a programmer and super happy there.

ya that engineer life.. lots of crazy high paying jobs. Must be fun to work at square, they have a really dope github (lots of sick open source software).

or LA, go turn T0ddday into a distance runner, or let him convince you to run the 400/800. 

i think it'd be easier to turn me into a 400/800 guy than to turn t0ddday into a distance guy.. i'm already skinny af.. he's a beast. lmao.

or maybe he'd just be a really jacked distance guy.. not too many of those around ;f

pc!

actually got some coding done today.. breaking my ~2+ week inactive streak.

i got motivated though after someone contacted me via email asking me if I wanted to join their team (functional programmer / engineer) at a pretty impressive startup. I doubt i'll end up doing anything with them though, they are in California (san fran) and right now i'm kinda stuck in Florida. I asked them if they have any remote opportunities & that I am interested etc. Should receive a response (or not) tomorrow. I doubt anything comes of it, but it did help make me happy to get some coding done today... so definitely a win-win situation.

I think I might head out to SF within the next few years tho.. Tired of south florida.

strava stories is cool. i <3 strava.

http://stories.strava.com/unfair-advantage

"trump golf course" in cuba



looks ridic.

i saw a dog like this yesterday at the park..



man it's unreal in person.. dog was so friendly too. it was absolutely massive. it wanted to play with my dogs lmao, but i can't let big dogs near gizmo because he attacks big dogs. he's attacked a pitbull before.

i can't believe this, turns into that:





pitbull puppies are still the cutest puppies imho ... wish they figured out how to make mini-pitbulls 

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

---

09/29/2016

Bio: Morning

last night's sleep: ~?? hours
last night fell asleep: ~10:30 PM
wakeup = 6 AM
- crappy sleep, probably fell asleep at 11:30 PM .. woke up a bunch
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it)
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0



Food

6:30 AM

- beet + tart cherry juice
- banana
- 2 oz concentrated coffee



Session: Morning

7:30 AM
- shoes: nb 5000v2's

light stretching

warmup: run/walk

run: 3.13 mi in 19:49
- goal: 2 miles under 12 minutes - FAIL
- 2 miles in 12:06 (-2s) .. 1.98 miles in 12 minutes
- 5k: 19:38
- splits: 5:49, 6:17, 6:59, rest: ~5:22
- chilled on the third mile



me after:





Food

8:30 AM

- 2% mile <-- hah.. milk



Food

11 AM

- whole chocolate milk
- green tea
- beet + tart cherry juice
- dark chocolate
- 3 x banana



Bio:

aches: right knee slightly, medial hamstring tendon insertion



Food

3 PM
- la fontana

- 5 x small pieces of pizza
- small piece of eggplant parmesan
- 3 x small pieces of bread with pesto
- green tea



Food

5 PM

- propel



Bio

aches: right medial hamstring tendon acting funny



Session: Evening

7:30 PM
- was going to attempt a 1 KM PR but, was dead

warmup: off/on run to court

jumps:
- submax, felt decent
- L-SLRVJ: 10'3 - 10'4
- R-SLRVJ: backboard taps

run: 4 x 800m with ~5 min rest
- tried to stay relaxed
- splits: 3:03 (6:08 min/mi), 2:57 (5:57 min/mi), 2:50 (5:37 min/mi), 2:48 (5:37 min/mi)
- tried to start out fast and then just focus on really quick GCT to maintain speed, while staying relaxed
- tough but seemed doable



Food

9 PM

- ensure
- boost
- propel
- beet + tart cherry juice
- chicken taco
- a few chips + salsa
- banana
- tons of extra water

feel like im going to explode.



welp. rest friday!! yeaaah.

pc!

his shirtless pics are good for seeing his whole torso/pelvis etc.. he runs alot taller than I do. I need to work on my posture more.

just an instagram flood of shirtless pics, for posture reference.