Adarq.org

also, my dad doesn't like rap but he's definitely impressed with good rap/rappers. due to his music background, he notices skill that most people don't, that I can't even remember to mention here lol. i'm talking about rap itself though, not necessarily the beats. he doesn't care about the beats much, he's honing in on the actual rap & how they string words/verses together & rap to the beat with precision in ways that can get pretty complex. some rap beats are really solid too though, alot going on there, and even more legit from a "music purist" point of view when it's a live band.

also, he comes from a jazz background. his dad thought jazz wasn't music.. his dad was one of those "classical folks" (his generation).

i def get annoyed when people add their bias to it.. you don't have to like it, but you really have to acknowledge what it is, IMHO.

so i can see how you (LBSS) would get annoyed at that kind of "argument". lol.

mom & 2 daughters top3 OA'd the mile race last night.. that's really beast. faster women need to show up, but still.. that's crazy.

those times are all good. sub6 for a 13 year old female is def solid.

solid session for having the flu, lol. damn!

recover quick man!

Bodyweight(AM): 81.7kg (13th dec)
Diet compliance: 2/2 days
Daily Squat: 27/27 days
Daily Run: 26/26 days
Basketball skill work:

Training:
AM Long run - 8.56km in 60 mins (PR)
PM BS 6x100, 6x112.5, 3x122.5, 2x130 (paused 1st reps)
PM Belted BS 1x132.5, 1x140, 4x120, 11x111
PM Speed run 4x400m
 
Notes:
Got the GPS watch and tested it out with some 400m repeats on grass. I took Mutombo's advice and found a nice marked out park in my area. Fresh lines and all. Was a bit self conscious at first cos they were doing some kind of social function at the club which overlooks the field.

 My fastest one was at 4:03 pace which i struggled to maintain i must confess. I was actually feeling great until around 300m when i just hit a wall and slow down a lot.  Does this tell you guys im really unfit?? If i had done another 400m repeat, i would have done a total of 2km but i didn't realise that at the time. So if my goal is to run a sub 20 5k, then it's probably never going to happen considering i can barely maintain a 4 min pace for 400m lol. Did anyone think i was this badly out of shape? Any words of wisdom welcome!

one suggestion: for your harder efforts, run more by feel than by looking at the watch .. then look at the watch afterwards (at the end of the lap, or after the workout etc). use that feedback to tweak what you felt. if you look at your watch going fast, you're going to be alot less relaxed, run alot harder than you should, etc.. first put the distance in your head, that you are about to run, then take off but gradually, staying loose and just "going hard" but whatever "hard" is relative to that endpoint or lap distance you put in your head.

for slower runs, you can look at your watch right away. as long as it's relaxed, you can work on pacing etc by getting feedback from the watch.

so ya, don't get real-time feedback from your watch initially, unless it's just like a short stride or something (~50m) .. hard efforts w/ watch feedback, can be rough. have to get used to it.

you'll probably make some solid improvement over the next few months if you keep it up .. you might be surprised.

pc!

over

an

hour

of

kicks.

wtf.

<a href="http://www.youtube.com/watch?v=JNmcO4He5ag" target="_blank">http://www.youtube.com/watch?v=JNmcO4He5ag</a>

On Monday I went to work and got called in by the Director of the Department and told that I'd be taking on some additional responsibilities as they thought I had capacity to and they were planning on a restructure etc. Yesterday I went to work and they told me they no longer had funding for my position but they wanted me to continue on with my current role AND do all the additional responsibilities allocated to me on Monday for $10,000 per year less, AND they are getting rid of another manager (the responsibilities they've allocated to me). Needless to say I've been completely fkn shafted. The other manager finishes on the 7th January and that's when they want me to take over. My current contract finishes in February so I've basically got 2 months to find another job otherwise I'll be doing more work for 10k less.

I didn't go to work today I just called in sick and have spent the whole day drinking beer and applying for other jobs. It's pretty fkn disappointing especially when just a couple of weeks ago I was being told that "we're working on making your job permanent and you're doing a perfect job" etc. They blamed the budget cuts on the Executives. I don't even know what to believe I just know they're fucking me.

damn man that really sucks :/

don't go too crazy with the beer tho, my 2cents. never know what you can find once you start applying, could be alot better, never know. really sucks though.

mile race day!!

felt great. ran good.

4th OA @ 4:54 -> road mile PR!

got boxed in at the start (actually found video of it) .. def wrecked me but still dropped a decent time.

my dude Junior Rosa (50 years old) got 2nd OA. 1st & 3rd OA are collegiate runners. 5th OA is an ultra marathon monster.... lol. 7th OA was fully send sammy.





12/12/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: light run
- 11:00 AM: 2 x orange juice
- 12:00 PM: beet juice
- 02:00 PM: tons of salted almonds, 2 x banana, coconut cashew milk fat coffee drink (so good)
- 04:30 PM: orange juice, rxbar
- 05:30 PM: warmup + race
- 08:00 PM: cookies and cream milkshake w/ whipped cream, yea boii
- 10:30 PM: cashews
- 12:45 AM: orange juice



10:00 AM: light: 16 min ::: calf alot better, should be good to go
- https://www.strava.com/activities/2013690591



05:30 PM: Coral Springs Holiday Mile: 4th OA @ 4:54 ::: fastest road mile /// got boxed in bad at the start lol smh. /// 2OA, 3OA, and 4OA all 4:54 haha, sick
- https://www.strava.com/activities/2014472554
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6377
- https://connect.garmin.com/modern/activity/3221465134
- 4th OA @ 4:54 official (watch: 0.99 @ 4:55)



this is actually more deceiving than it looks.. i was like 40m behind the 2nd/3rd leaders shortly after the start.. and finished right behind them at the end. LOL.





me getting wrecked:






full send sammy showed up to battle me, wrecked him. thank god almighty. if i had lost a mile race to him, tonight, i'd be sad. he's a beast but i have to crush him in the mile. lol.






also, short run watching the parade:

07:00 PM: running around the parade after the race. Coral Springs knows how to do it.
- https://www.strava.com/activities/2014430985