Adarq.org

Beach To Beacon 10k, 2016

too bad they dont show they actual ending, cuts off like 4 minutes.. great race.

incredible how "easy" they make that first mile look, which was 4:50. Then they go on dropping 4:3X's and 4:2X's.

front camera view always makes running look slower but that first mile looked so easy it's astonishing.

<a href="http://www.youtube.com/watch?v=0bIne7V6r5M" target="_blank">http://www.youtube.com/watch?v=0bIne7V6r5M</a>

<a href="http://www.youtube.com/watch?v=qOTAMz9c1Sg" target="_blank">http://www.youtube.com/watch?v=qOTAMz9c1Sg</a>

signed up for a 5k tomorrow.

trying to focus on just PR'n my 2 miles. been way too long to not go sub11. doesn't even make sense tbh.. 11:09 for 2 miles is my PR, and that happened in a 3.1. I should be able to hit 2 in under 11 min. Seems more like a mental barrier at this point. Going to try and crack it tomorrow I think.

---

07/27/2018

bw = 141
bw before bed last night = ?
soreness = calves barely
aches/injuries = calves a little achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

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

log:
08:15 AM: food: rxbar, orange juice, coconut water, 3 x banana
01:00 PM: food: rxbar, banana, water
04:00 PM: food: 6 x hershey's chocolates
06:15 PM: food: true foods kitchen: bowl of chicken noodle soup, salad w/ grilled chicken + goat cheese, water w/ lemon
07:30 PM: food: beet juice, few pieces of multigrain sourdough, water
09:30 PM: food: coconut almond protein drink (love this), rxbar

cool story:

some dude (worker at the restaurant) gets my attention at true foods kitchen.. says:

him: "excuse me?"
me: "hey"
him: "are you from Kenya?" (looking at my Kenya bracelet)
me: "hahahaaha. no, I follow the running culture of Kenya. Love Kenya."
me: "this bracelet is straight from Iten Kenya though!"
me: "where are you from?"
him: "Nairobi"
me: "ah awesome. they just announced today that Nairobi will host the 2020 IAAF World Championships"
him: "cool"

"are you from Kenya?" <-- haha.

I think he just didn't know what to ask me, or how to ask why I was wearing a Kenya bracelet. You could see he was very surprised, but also very happy.

pretty cool.

a beautiful bracelet indeed.. i truly love it. ordered one last week from Artiken, which will arrive in like 2-6 months lmao. Takes them forever apparently, so many orders, all hand made.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

landry.

still so sad he's not on the fins anymore.

?taken-by=goldfeetglobal

lakers have randle and ingram, they are both beasts.... lonzo ball sucks, i'm going to say it straight up, HE IS NOT GOOD.... poor mechanics, poor base strength.... there's literally dozens and dozens of players in his class that have better potential given his opportunities.....

I think Lonzo will be toast with this new squad. It's really going to expose him. Don't expect him to be a Laker for too long.

2017 draft class was really decent.. I'd have picked alot of other athletes before picking Lonzo, that's for sure.

https://www.cbssports.com/nba/news/2017-nba-draft-re-picked-new-no-1-and-would-lakers-take-mitchell-over-lonzo-ball/

Quote from: adarqui on July 27, 2018, 09:44:04 am

why are you losing that much water weight?

never count water weight loss. stay hydrated as fu*k.

Yeah I know but I can't help it if i lose water weight when i do cardio, i try to stay very hydrated.

cool.

yea be careful lifting hard when dehydrated though.

I tell you what.. those fasted runs in the morning, especially in the heat, are HARD.

It's interesting to run in a fasted state. It's very difficult especially when you try and run hard. So it's interesting to say, put a "governor" (speed limiter) on your engine, using a nutritional strategy (ie fasted state), and then see how you perform. I did this a few other times with decent results. Going to keep messing around with it for a bit, but being extremely cautious not to wreck my stomach. I think I have that figured out though: can't train too long & have to avoid caffeine. The morning fasted workouts have to be shorter. They can be hard, but not like 2-3 hours. <= 1 hour seems do-able (with only a small amount of that work being hard, if that). Also, if stomach is rumbling really bad, probably best to skip the fasted run - or eat something. Running with your stomach rumbling prior, means it could go nuclear.

pc!

great quick article on Cabada

https://www.runnersworld.com/advanced/a20787386/fernando-cabada-returns-to-relevance/

“It's a struggle to go out and get that extra 5, 6 miles in,” he says. “But the minute you start cutting it short, then that's the minute where it's going to be easier in a race to give in.”

alot of truth to that. cutting it short can sometimes be good, but can also help you cut it short in a race. have to be careful with it.

Wilson Kipsang slams Kenya Athletics. Says Kenya will lose it's dominance within 5 years if they don't get the greedy fucks out (my words).

http://athletics.co.ke/kipsang-slams-athletics-kenya-officials-milking-federation/