Adarq.org

glad i stayed up for crawford/benavidez.. sensational ending.

love how it ended, very glad that it ended that way as well.

 

wow.. he didn't say "hey, guess so", he said, "hey, let's talk"

this shit is insane.

"let's talk now."

<a href="http://www.youtube.com/watch?v=UdB3D2PqXaM" target="_blank">http://www.youtube.com/watch?v=UdB3D2PqXaM</a>

man.. Khabib destroyed Conor.

i personally love watching bullies get handled. Conor was truly dismantled.

khabib is incredible. now i hope he gets back on his "don't curse!" stuff etc.

disregarding the post fight melee, i like the "honor" he brings to the sport.

a list & some awesome stats.

up to 2018:

https://trackandfieldnews.com/wp-content/uploads/2018/04/Sub-4-Mile-Register-2018.pdf

race day!

The former elite Kenyan-American was there. He got 2nd. We (him, me, and some of his XC team) had a great convo, nicest dude. such a beast. He's gone 28:4X for 10k, 1:02:XX in the half etc. He's an XC coach now. His team really loves him, you can tell. He's got that Kenya-running passion that is so magnetic. His young athlete also seem amazed at how fast he can run, but I bet they have no idea how fast he truly is/was. It takes a while to sink in.

He absolutely loved my Kenya shirt. He also loved how I told him that there's this one dude who usually races in an Ethiopia singlet, and how I always beat him wearing the Kenya shirt. He laughed so hard. He loved it. hah.

He didn't criticize what I did today. In fact, he seemed to like it. He basically said it's a good risk to take once in a while, and how you get stronger from it, and how they do that all the time in Kenya.

We talked for like 20 minutes haha.

---

10/13/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = calves barely
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 5.5
wakeup = 06:30 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
06:30 AM: food: orange juice, rxbar, water
08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
08:45 AM: food: sausage, pancakes, hash brown, rxbar, water
11:00 AM: food: 2 x banana, orange juice
01:00 PM: food: plaintain chips, 2 x mini rxbar, water
02:00 PM: nap: 3 hours
06:00 PM: food: veggie stir fry, water
08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
09:30 PM: food: 2 x orange juice, 2 x banana, water
11:00 PM: food: rxbar, banana, water



08:00 AM: race: hah i went out at 4:30 pace // fastest 1km @ 3:06 (5:00 min/mi) in a 5k ::: Schott 5k: 4th OA, blowup & chill
- https://www.strava.com/activities/1901828571
- https://www.endomondo.com/users/26420622/workouts/1213816730
- http://www.splitsecondtiming.com/results/2018/2018schott.php
- fastest 1km in a 5k race: 3:06 (-2s) (5:00 min/mi)
- first mile: 5:17 2nd fastest opening mile in a 5k race!
- 4th OA @ 18:53 (decent considering 2nd/3rd mile = "jog")
- splits: 5:17, 6:18, 6:46, 0.1 @ 4:5X min/mi

my goal for this race was sub3 1km.. I felt fast warming up. and just said fu*k it, let's see if we can get sub3 1km and low 5's for the mile.

happy af about that first 1km. felt decent during blowup. just went out way too fast, holy sh*t.

first mile ended up being 5.17. should be able to get 4.59 in a 5k race, if i pace it properly.

for opening miles:
- 1st: 5:16.4 @ 2018 weston memorial day classic 5k
- 2nd: 5:17.8 @ (today) 2018 Schott 5k
- 3rd: 5:19 @ 2016 Schott 5k / 2016 Merrill Lynch Bull Run 5k

km splits:
- 1st: 3:06 @ (today) 2018 Schott 5k
- 2nd: 3:08 @ 2018 weston memorial day classic 5k
- 3rd: 3:12? @ 2018 Tropical 5k


opening mile & 1km could have probably been alot better, had I not gone out insanely dumb .. I went out at 4:3X pace. It didn't feel like 4:3X pace, so I guess that's a good sign. Also a good sign that I was able to hold it together after going out at what was probably 68s for the first 400m lmfao.











for a moment during the race I decided to battle the 3rd place kid that eventually past me around mile 2, but then i said no, relax.

feels good being able to risk alot.




08:00 PM: workout: great session (grass, spikes): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph} ::: a bunch of kids kept running w/ me and trying to race me, lol!
- https://www.strava.com/activities/1903168789
- {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)}
- {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick}
- {~192m @ 28.6 (4:07)}
- {~100m @ 15.5, 17.x mph}
- this could possibly be my fastest "kick" ever .. 17.9 mph at the end of ~1:15m, so the last 1:15-1:30 I ramped it up to 17.9 mph.
- ^^ pretty sure i've never hit that speed after "work". usually when I hit a top speed like that, it's the focus of the effort (ie going from slow jog / standing rest into a hard sprint).

this made my day:

7 year old girl did 3 laps with me (almost a mile).. told her parents, get her into track and field. they were so proud of her, it was hilarious. meanwhile, she looked like she could run all day, incredible form and solid fitness at that age. she wasn't tired at all. I told her, tell your parents that you want to run the 800 meters in track. lmao.

told a bunch of other kids (middle schoolers) to look into cross country/track. they were mostly basketball/football kids, but they were interested in running. Any kid who runs with me, I tell them about track/XC. I wish I had known about that at their age. All I knew about was basketball.

during my recovery jogs, i was really cracking up. it was pretty fun. love how these kids just want to try and race. Also love how they aren't "shy" about it, they just tag along and ask me questions or try to race etc.

funny.





^^ speed getting nice.

really flying tonight.

Quote from: adarqui on October 11, 2018, 11:40:10 pm

khabib
is
the
real
fucking
deal

https://deadspin.com/khabib-nurmagomedov-threatens-to-quit-ufc-if-his-mcgreg-1829682112

?utm_source=ig_embed

Quote

khabib_nurmagomedovI would like to address @ufc
Why didn't you fire anyone when their team attacked the bus and injured a couple of people? They could have killed someone there, why no one says anything about insulting my homeland, religion, nation, family?

Why do you have to punish my team, when both teams fought. If you say that I started it, then I do not agree, I finished what he had started.

In any case, punish me, @zubairatukhugov has nothing to do with that.
If you think that I’ll keep silent then you are mistaken. You canceled Zubaira’s fight and you want to dismiss him just because he hit Conor. But don’t forget that it was Conor who had hit my another Brother FIRST, just check the video.

if you decide to fire him, you should know that you’ll lose me too. We never give up on our brothers in Russia and I will go to the end for my Brother. If you still decide to fire him, don’t forget to send me my broken contract, otherwise I'll break it myself.

And one more thing, you can keep my money that you are withholding. You are pretty busy with that, I hope it won’t get stuck in your throat. We have defended our honor and this is the most important thing. We intend to go to the end.
#Brothers

that's how it's done.

KHABIB.

100% respect!!!

yup. big respect. that's how it's done.

you think you will ever have elite endurance?

age graded, yup without a doubt.

here's from my 2018 goal planner:

Road standards: https://www.nationalmastersnews.com/aas/AAS_RR_MEN.pdf

Track standards: https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

So, this means that my current road PR's and track (spikeless PR's) have some additional room for improvement simply by getting more accustomed to spikes & attempting these PR's on a nice track. So, my 5k goal could be done spiked up on a track. This makes me even more confident of achieving these goals.

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

those are masters all american track standards for 35-39. i'm not really that far off from < 4:40 mile IMHO.

i have 3 more years to obtain those numbers. i feel like i could obtain all of them in 2019. might be able to knock off that mile achievement before 2018 is up. I mean i've done ~1100m @ 4:39 pace or whatever in May. I should be able to turn that in to a mile. Recently also hit ~600m @ 4:2X pace. so, I have the ability, just need to try and stay healthy, stay focused on improving my speed endurance, not get discouraged, not get "afraid" etc.

haven't even looked at 40+ numbers but, should be able to compete with some serious folks by then. I'd like to be competitive "nationally" at 40+.. ie, if they have some 40+ USATF races, i'd like to be a threat. I've seen 40+ USATF championship road mile race standings and 4:4X can get you 3rd place sometimes etc.. that's in a national championship. Def think I can get to that level.

i've dropped some good numbers in some serious heat/humidity as well. curious to see what happens in some "cold" races.

i've only gotten faster as i've gotten older (since getting in to running). ie, the last 3 years all of my stats have improved, including the short distances. So my power/speed isn't disappearing, it's improving. Good sign.

as far as "overall elite" goes, i'd definitely say no. Those numbers are batshit.

but with age grading, definitely.

I honestly think i'm capable of 4:3x mile and 15:XX 5k. My 1km-mile is way off from everything else.. and then i have some 200m speed. so i'm pretty much a real miler. solid 1k/mile, crap 3k+, crap <= 800, solid kick (200m-400m). lmao.

I don't think my 5k+ will ever "close the gap" with my mile.

My main goal is still: get my mile as fast as possible, which will make my 5k+ faster just because of the relative speed compared to my mile horse power.

really need that 4:3X max, 4:4X semi-frequently, 4:5X weekly (repeats, 2 mile, etc). I'm pretty close to 4:5X weekly. I was on it a few months ago, should have stayed on. I did like 4 sub5's in 1 month.

peace man!!

khabib
is
the
real
fucking
deal

https://deadspin.com/khabib-nurmagomedov-threatens-to-quit-ufc-if-his-mcgreg-1829682112

?utm_source=ig_embed

khabib_nurmagomedovI would like to address @ufc
Why didn't you fire anyone when their team attacked the bus and injured a couple of people? They could have killed someone there, why no one says anything about insulting my homeland, religion, nation, family?

Why do you have to punish my team, when both teams fought. If you say that I started it, then I do not agree, I finished what he had started.

In any case, punish me, @zubairatukhugov has nothing to do with that.
If you think that I’ll keep silent then you are mistaken. You canceled Zubaira’s fight and you want to dismiss him just because he hit Conor. But don’t forget that it was Conor who had hit my another Brother FIRST, just check the video.

if you decide to fire him, you should know that you’ll lose me too. We never give up on our brothers in Russia and I will go to the end for my Brother. If you still decide to fire him, don’t forget to send me my broken contract, otherwise I'll break it myself.

And one more thing, you can keep my money that you are withholding. You are pretty busy with that, I hope it won’t get stuck in your throat. We have defended our honor and this is the most important thing. We intend to go to the end.
#Brothers

that's how it's done.

KHABIB.