Adarq.org

Bodyweight(AM): 81.6kg (16th dec)
Diet compliance: 5/5 days
Daily Squat: 29/29 days
Daily Run: 29/29 days
Basketball skill work:

Training:
AM Hard run 3x5:40 repeats of 1.33km @ 12.5km/hr for a total of 4km (PR)

Notes:
So it's annoying having my squat run and run run off by one. lol. im just going to pretend i didn't do one day of squatting to start with and that way i'll have the same number of days at 29. Long term it will make it easier.

That hard run was brutal. I'm realising why the (lifting biased) internet hates cardio so much lol. it's easier doing a hard set that's over in a minute, minute-and-half max than the hellish torture of sustaining a hard pace. I wanted to die/quit all thru that run. 

lol. running can be very brutal.

nice relaxed running should be enjoyable tho .. not sure how anyone can hate it, other than just being "bored". but if people get bored so easily, i question that.

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Quote from: Mutumbo000 on December 15, 2018, 07:14:02 am

Nice work!

Thanks. I really appreciate the support, esp with the track suggestion. I'm really enjoying it 

nice!

hah jake gave me a repost. sick af!!!!!

Truly honored to be in a position to inspire anyone as I was inspired once myself

that's a great quote.

this goes hard.

So i think I know what I want to do in 2019:

1) keep focusing on my mile, exclusively
2) stay consistent with "strength" -> add leg/hip mass, need the power & the mass to keep me leaner
3) race less
4) focus on bigger sessions rather than smaller more frequent ones etc: I need to improve my "repeat strength" (ie, several fast 1km to 1 mile repeats, in one session)
5) get better at executing race strategies, need more practice at executing "smarter" strategies so that when i'm in big races I can hit peak numbers
6) get better at sharpening up for the big races

And then if I do all of that, it's prep for 2020:

Race more throughout the US instead of locally: hit the big mile races throughout the US, also some big open / masters track races!

One thing i've never really done is "travel". i've been outside of Florida like uh.. twice. I've also never been on a plane (lmfao).

So, racing has already made it exciting for me to travel locally, ie 2-4 hours away for a race. I've enjoyed it. So, if i'm prepared (running strong & fast) would be nice to go do some of the big races throughout the US: go there, race, then hangout for a day or two, try to eat some good food lol.

I dno .. It's something completely different but, it's making sense to me. It'll also make me sharpen up for some higher level racing.

If you look at how I prepared just to run 1km with elites on November 18th, I started late (September-ish) but then really cranked it up/focused throughout October, into November. Basically, I need to focus on my speed as a #1 priority, and build it slowly throughout the entire year, not just late homework assignment style. I think it's easier for me to do that now though, since i've settled on the mile being my most important distance. I learned a ton this year.. I know what works & what doesn't, for the most part. I also have a better understanding of my strengths & weaknesses.

In addition to simply traveling to race, I think it'll also help me "dream bigger". Dreaming big is important to me. For the last few years i've been focused only on local races. That's cool, but I need to know that there's some much bigger races I need to prepare for, and really turn it up mentally, pro up, etc.

gn!!

small but great article, on the training/progression of a 4:05 miler:

http://raiderathletics.blogspot.com/p/training-405-high-school-miler.html

Peter Callahan's athlinks entry for his 4:05:

https://www.athlinks.com/event/6441/results/Event/93662/Course/132500/Entry/52764037



the blog has some great stuff on it, respect to this coach.

http://raiderathletics.blogspot.com/

6'1 girl dunker. last dunk is actually pretty nuts.

<a href="http://www.youtube.com/watch?v=ve7UD9JsWl0" target="_blank">http://www.youtube.com/watch?v=ve7UD9JsWl0</a>

hahahaha.

<a href="http://www.youtube.com/watch?v=vOVByVwufZA" target="_blank">http://www.youtube.com/watch?v=vOVByVwufZA</a>

the dictionary argument doesn't work, that's the annoying thing. when we were in botswana she tried to convince me that adverbs only modify verbs, and not, say, adjectives. to her they should only modify verbs because adverb has the word "verb" in it. while that's a compelling explanation of how she reached her incorrect conclusion, it does not make her correct.

teh fuck.

the idea of having a personal definition for a word that is different -- narrower -- than the widely accepted definition of that word drives my pedantic self up the wall.

that'd piss me off too.. lol.

i had a similar thing with a librarian woman on FB, over the definition of meat, which she wasn't accepting.. but she's a librarian. she stopped talking to me over that. lmfao.