Adarq.org

award ceremony, berlin 2018.

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

race day!

WENT HARD LIKE I SAID: moving in the right direction again. Started off at 5:1X for the first 1km, ended with 5:24 for the first mile. Downhill from there but still got my 2nd best 3000m.

Next race is October 7.. would like to get close to a low-5 split the first mile, and sub-11 for 2-mile.

I'm back in DGAF-MODE, feels great.

---

09/22/2018

feel like = very good/light
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
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: 2 left/2 right, but they've improved alot
feel = great
hours sleep: ~6.5-7
wakeup = 05:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:35 AM: food: orange juice, rxbar, water
06:45 AM: w/u + race: Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.
07:30 AM: food: banana, 2 x small granola bars, dunkin donut, water
09:30 AM: food: crocante bakery: pita/egg/bacon/ham/avocado sandwich, french bread w/ butter, orange juice, water
12:00 PM: nap: 3 hours (lol)
03:30 PM: food: banana, coconut cream almond milk (solid), black tea, water
06:15 PM: food: bunch of these "organic olive thin crackers" I hated - but enjoyed, water
08:00 PM: workout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session
09:30 PM: food: pepper jack cheese, stacys pita chips, water



Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.
- https://www.strava.com/activities/1857957907
- https://www.athlinks.com/event/279292
- https://runsignup.com/Race/FL/CoconutCreek/1stAnnualPaulBersachMemorial5K
- https://runsignup.com/Race/Results/63701/#resultSetId-130952

- 1st OA @ 18:04 / 17:54
- first 1km: 3:17 (5:1X min/mi)
- first mile: 5:24
- remaining miles: 5:49, 6:04, 5:34min/mi (0.14)
- shut it down that ~3rd mile, that was my reward for going out properly hard.
- 2nd best 3000m: 10:24





Similar to beach2beach splits but a little better, hah: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143831/#msg143831

ran it completely blind, no split/pace info on my watch. soo, i'm happy about that.

knew I was moving good that first mile.




08:00 PM: wokrout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session
- https://www.strava.com/activities/1859457884/overview

done training for other stuff.. I mean sure i'll race 5k, 10k, half whatever - it's fun.. but i'm done tailoring ANY training to it. If you asked me what I actually care about, it's 1 mile or less.

that's a "winning strategy" for me anyway so it's not a problem. I mean when I double down on what I really care about and presumably what I more naturally excel at, everything improves.

i'll still do slow recovery runs but crazy slow.. no more middle-slow shit, I absolutely hate 6:XX-7:XX. There's something about it that makes me feel awful. I dislike 5:2X+ too tbh. It's either crank/hammer drop, chill, or race.

that last effort made me very happy. that pace, after today's morning session & the prior work this evening, gets me excited.

also happy with the 3:02 1km .. grass/pitch dark/race earlier, i'll take it.

peace!






ballin.






Parkland Dash 5k coming up. I've won 1st OA the last 2 years. I think this race was my first-ever 1st OA. For some reason, I feel like there will be some tougher competition out there this year.. no idea though. Regardless, i'd like to just go out crazy.. crazy meaning, first mile closer to 5:0X and 2-mile under 11. So that's what i'll be working on. Getting back to my sub5 life.. and I plan on staying there this time, no neglecting my mile speed. I lose myself when I neglect it. Focusing on my mile speed "keeps the dream alive", i've realized. Meaning, it keeps the idea that I can hit sub5 splits for several miles, alive in my head. When I start getting slower, but perhaps better-slow at 5k-10k+ etc, that idea starts to fade. I'm out there to fucking crank, not run comfortable.

light day / pre-race day.

5k race strategy: just going to go hard af early and die. dgaf.

---

09/21/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus slightly, right achilles slightly (earlier in the day)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 7.5
wakeup = 07:20 AM

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:30 AM: food: orange juice, rxbar, water
08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- ate good/light/clean, 2 x beet juice, 5 bananas in the morning
- had a great salad w/ grilled chicken at true foods


old photo of how the salad looks, great salad

?taken-by=andrewdarqui



08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- https://www.strava.com/activities/1856183885



didn't log food properly the last two days, just too busy.

lance armstrong was the most tested athlete in the world at one time. maybe i'm just being cynical, but the smoke ain't that old: https://www.nytimes.com/2017/05/19/sports/nike-oregon-project-alberto-salazar-dathan-ritzenhein.html?smprod=nytcore-iphone&smid=nytcore-iphone-share&_r=0

ya that's bad stuff.

i guess the definition of "old" is the question. alot of that happened 4+ years ago etc. Hassan/Kejelcha have only been training with him and the project for a few years, iirc.

but ya, it'd be great if they just ditched Salazar and picked up a clean coach to run it.

that testimony from Datahn is very damning.

Salazar is a piece of shit.

damn that diss was dirty. went pretty hard.

eminem is a bully. i remember losing pretty much all respect for him after what he did with Moby. and this kelly dude dropped some facts about how awful eminem's gotten.



eminem's response:

<a href="http://www.youtube.com/watch?v=FxQTY-W6GIo" target="_blank">http://www.youtube.com/watch?v=FxQTY-W6GIo</a>

eek. lol.

page 560!!

speed day!

I cheated and looked at my paces tonight, for today's sessions.. but it was fun, so fu*k it. no watch during the sessions though.

hit a 3:05 1km at the track. getting close to start cranking out those sub3 1k's and sub5 mile's again. this time, i'll keep at it. nothing else matters.

---

09/19/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 8.5
wakeup = 07:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: food: orange juice, rxbar, water
08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
09:00 AM: food: chocolate protein drink, water
10:00 AM: food: whole foods: horrible meal at the hotbar, some beef + mac and cheese (sucked), beet juice, water
01:00 PM: food: rxbar, pistachios, golden oreos, water
04:00 PM: food: coffee + 5 creams + 4 hersheys, peanutbutter banana bites, water
06:00 PM: food: rxbar, water
07:30 PM: workout: some "speee" (track, spikes) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
09:15 PM: food: jamba juice: beet/berry smoothie
10:30 PM: food: salt/vinegar chips, rxbar, water



08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
- https://www.strava.com/activities/1851985591






07:30 PM: workout: some "speee" (track, spikes, NW) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
- https://www.strava.com/activities/1853351088





happy about that ~1km+ .. felt about right.

nice. seems like you're dialing in again.

get it!

also, you got pinned at home alone? fuuuq. use the safeties if you can