Adarq.org

dno.

what made my back/knees/body feel great while squatting, was:

1) half squat
2) plates under heels or olympic lifting shoes
3) getting in tons of air each rep
4) knowing when to back off & when to push, or when to stop doing a movement/variation

that's it for me.

back shouldn't be hurting during or after squats. if there is back pain (or any pain) for a few days following squatting, and/or that back pain is preventing you from performing other movements (like broad jumps etc), then squatting sounds like it's hurting, not helping.

pain "cycles" are a problem. training shouldn't hurt.

hurting ones self in training is a big problem. theoretically, we should never get hurt in training. in competition yes (it's a possibility), but not training. training injuries are often related to our stubbornness.

IMHO, one should *always* work "below" pain threshold or simply avoid movements that cause pain.

acole has brought up tons of good points.

felt incredible today.

needed that rest day yesterday.. calves loosened up. hopefully they stay loose since I have a race saturday.

legs felt sooooo loose/strong all day. love hills.



02/05/2019

diet:
- ate light/clean. lots of bananas!

07:45 AM: light w/ mod up-hill: 1h49m w/ {~1h10m on the steep hill path, 27 x uphill} ::: (grass/dirt, felt GREAT, nice weather)
- https://www.strava.com/activities/2125836257

even though it was a light session, probably one of my best sessions on this steep hill path. felt strong today.

trying not to push it at all during the week, want to be fresh for a race Saturday (and maybe Sunday dno).





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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

lol it's reassuring that he occasionally excoriates himself for "laziness!!"

hah yup.

I ordered his book "Marathon Man", should be here soon. I've been fascinated with Bill Rodgers lately.. Seems like he had a very simple formula, and after several years, it took him to the "promised land". Just a high mileage guy, who loved to race. Pretty simple for the most part. Interested to see what he says in his book.

I have "Self Made Olympian" from Ron Daws, another high mileage guy who raced often. I love that style.

https://fastestknowntime.com/athletes

https://fastestknowntime.com/routes



their forum has tons of threads.

http://fastestknowntime.proboards.com/

Came across this article in Outside about a rash of "FKTs" in ultra running last year: https://www.outsideonline.com/2386976/fkt-fastest-known-time-records-appalachian-trail

Quote

For many, it seemed a foregone conclusion that Karel Sabbe would be awarded the male FKTOY for his herculean showing on the AT. The 28-year-old Belgian dentist and relative newcomer to the world of ultra-running did what many people thought was impossible: he not only bested Joe “Stringbean” McConaughy’s seemingly unbeatable 2017 record, but he did so by four full days. Sabbe’s FKT time stands at 41 days, 7 hours, and 39 minutes. He ran through some particularly awful weather in the White Mountains and was up before dawn every day, finishing his miles before sunset.

The AT is 2,200 miles long. He averaged a little under 54 miles per day for more than a month with no days off.

that's incredible, especially in that terrain.

Next frontier, adarq?

no. lol.

3-3 in the 4th.. i was starting to think it could end up being an incredible way for the pats to lose a SB..

then the Brady drive, then the Goff INT.

goodnight :<



i was enjoying the (shitty) game until the Goff int. just because it was close, and i kept thinking if the Rams could finally find some offense, this could be a massive upset. too bad. man edelman put on a show.

brady = goat

pats = incredible

sincerely,

dolphins fan.

race day!

calf felt good soo.. decided to race.

quick race recap:
- race starts
- bunch of guys go out in front of me
- they are going fast, but i pull back to like 5:30 pace
- they all disappear, except for one guy
- this one guy is just gone.. he took off like a madman.. can barely see him
- i figure i'll see him soon..
- first mile.. dont see him
- 1.5 miles.. dont see him
- 2 miles.. see him slightly
- spent the entire 3rd mile closing on him
- 2.5 miles he sees my shadow from some weird lighting, which makes my shadow like 50 yards long .. he starts picking it up
- make the final turn into the convention center (which means the finish is soon).. say 2.9 miles
- i'm still behind this guy..
- finally catch up to him at exactly 3 miles
- turn on the after burners (4:4X min/mi pace) and get the W by ~10s

dude it was crazy.. his first mile had to be 5:0X. he went out like a nutcase, kind of like how i do sometimes.. he held on pretty good.

i've never seen him before so i was thinking he was just going to implode before a mile.. but he probably imploded at like 2-2.5 miles.. yet still kept it going.

was pretty crazy hah.

plan was to hit each mile under 5:40 but it was just way too hot/humid so, after i saw that first 5:41 mile split, i backed off.

i took photos with "the mayor" (or vice mayor i dno) and a bunch of other people afterwards lol. they all wanted to take photos with me. havent seen any of them anywhere.



02/02/2019

diet:
- ate good. finished the night with a big cheeseburger from a pub, with a pretzel bun & fried onion rings on it - was good.

06:30 PM: this event is enormous wtf? lmao! Pines Light Up The Night 5k: 1st OA @ 18:10 ::: caught 1st OA at 3 miles, turned out to be a tough race haah
- https://www.strava.com/activities/2120264831
- https://connect.garmin.com/modern/activity/3351144627
- http://www.splitsecondtiming.com/results/2019/2019pineslight.php
- 1st OA @ 18:10 official / 18:00 estimated

2nd oa must have gone out at like 5:0X first mile. it was nuts. i didnt see him at all until like mile 2. then realed him in. was pretty crazy.. he basically adarq'd adarqui lmfao. he almost got it done too. was rough reeling him in. hot/humid af and dark af, bad lighting. caught him at 3 miles, 4:4X pace and he couldnt stick, but he tried. tough dude.








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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0