Adarq.org

Quote from: Mutumbo000 on September 23, 2018, 07:43:51 am

Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  . I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

yea your text was misleading, made sense when i watched the vid tho..

i really loved front squats as well, just made my upper back feel to achy once i started getting good with them. probably should have stuck with them though (at the time). definitely felt a good boost in my quad power when FSQ'n.

I've seen this a few times lately. first by Kamworor, now with Kipchoge.

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

?taken-by=geoffreykamworor

sounds like a similar song too lol.

been debating bidding on a 2016 Kenya Olympic running jersey.. dropped a bid today. ($120, but that's not too bad considering I spent $80 for my pro brooks running jersey). I really like this one, the color scheme is sick. Also it's not the traditional Kenya red/black.

hope I win the bid.. don't want to "buy it now" @ $160.

Quote from: adarqui on September 22, 2018, 05:30:06 pm

Quote from: Mutumbo000 on September 22, 2018, 08:09:54 am

Troy Apke 4.35 @ NFL Combine. The commentators were stunned LOL!

<a href="http://www.youtube.com/watch?v=qg00y0H9lok" target="_blank">http://www.youtube.com/watch?v=qg00y0H9lok</a>

"stunning" regardless of skin color (which Sanders was getting at). dude is flying at that weight. really impressive.. but, track dude.

the "white man can't jump" thing is dead.. the "white men can't sprint" thing is getting "deader"

And Asian people not even being brought up is the deadest thing yet. :p
lol

hah.

ya and plenty of fast af asians from 100m up. just a cultural thing imho. I imagine (talking out of my ass) Asian parents don't allow their children to play American style football, at a much higher percentage. I don't think i've ever seen an Asian kid playing/practicing it out at the local parks. I see plenty playing basketball & tennis etc. Smart move not playing football.. it's a beautiful sport, but just so deadly (same w/ boxing etc).

saw this today, made me lol.



dogs = <3

<a href="http://www.youtube.com/watch?v=gVDQK5e_rx4" target="_blank">http://www.youtube.com/watch?v=gVDQK5e_rx4</a>

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.