Adarq.org

Same routine as last post for M-W-F this past week. Super sore today from helping a friend with rusty over used brakes on a car. Was grinding metal to metal. Took like 6 hours to replace the rears. Don't have many power tools to help so my forearms and back are super sore from so much clamping on vise grips and pulling on stuff.

ya that stuff can get u strong af. hah.

i used to work on my grip strength hard, and this electrician next door could destroy me on anything grip related because he uses his hands every day for work. could close the #2 CoC gripper, first try.

Anyway, 2 nights ago I slipped in front of my house and hurt my palm pretty bad. Scrape wasn't too big but it was super deep, will upload pic later. Can't put even light weight on it, so I'll probably be doing strictly core/leg stuff this week.

damn eek. heal up.

just insane.

<a href="http://www.youtube.com/watch?v=EOYdS5QZasM" target="_blank">http://www.youtube.com/watch?v=EOYdS5QZasM</a>

he's got so many insane shots.

btw just noticed a math error. I dropped 36s off of my turkey trot 5k time, not 24s. nice!

this game was so fun to watch last night, look at these photos, crazy!

hard speed day!

hit the halfway point of my "50" sub5's/sub3's.

11/24/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!
- https://www.strava.com/activities/1982296244
- https://connect.garmin.com/modern/activity/3182353903
- https://www.endomondo.com/users/26420622/workouts/1233601675

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!









05:00 PM: workout: bw
- surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8


06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in
- https://www.strava.com/activities/1983141872

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

light day.

feel decent.

11/23/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.



09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1980641994



06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.
- https://www.strava.com/activities/1981393995

what a crazy finish.. some somewhat-local race (orlando turkey trot)

http://www.trackshack.com/uploads/files/1542897858-SmPu84Yj.pdf

insane.

1 15:52:2 Anderson Bobo
2 15:52:5 Andrew Stivers
3 15:52:7 Tim Doyle
4 15:52:8 Christian Condeo