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Messages - adarqui

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4591
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 28, 2018, 05:17:44 pm »
race day! went good.




07/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
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 but tired af after the race - lack of sleep
hours sleep: 5

wakeup = 05:20 AM

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

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

log:
05:30 AM: food: oatmeal + lots of honey + pink salt, english muffin with irish butter (light amount), water
07:00 AM: race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
07:18 AM: water, lol
08:30 AM: food: rxbar, water
10:30 AM: food: some breakfast spot: 2 x pancakes w/ butter+syrup, 2 x eggs, 2 x sausage, 1 piece of rye toast w/ butter, home fries, orange juice, water
01:00 PM: nap: 2 hours (absolutely dead from lack of sleep)
03:30 PM: food: turmeric drink, rxbar, water
05:00 PM: lots of water
07:00 PM: water
08:10 PM: workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
10:00 PM: water
11:00 PM: food: turkey & cheese sub (thick), some honey/chipotle cashews, 2 x pickle, koia coconut almond drink, water
12:30 AM: water



race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
- https://www.strava.com/activities/1733091245
- http://accuchiptiming.com/images/Age_Group_Results-Kettle_Krush.htm
- 1st OA @ 17:48 official
- a 3:24 km (5:28 min/mi pace) in there which is pretty cool
- a small bridge at the start wrecked my first mile slightly, played it conservative
- humidity wrecked the 2-mile sub-11 attempt. Just way too humid (100% I overheard).

ran great though for the conditions & how hard/weird I trained this week!






workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
- https://www.strava.com/activities/1734480535


4592
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 28, 2018, 04:45:20 pm »
Quote from: vag on July 28, 2018, 03:50:00 pm
4:03 is not faster than 5:00 , its almost faster than 4:00. I know what you're saying, im just saying :D

haha. agreed. :goodjobbro: :almostascoolasnyancat: 8) :ninja:

Quote
8km including km tempos in 40 minutes is pretty badass!!!  :highfive:

4593
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 28, 2018, 04:09:31 pm »
Myree @ 5:15 .. really nuts.

<a href="http://www.youtube.com/watch?v=k2Dd6PRCH4c" target="_blank">http://www.youtube.com/watch?v=k2Dd6PRCH4c</a>

4594
Basketball / Re: NBA 2018 - 2019 Season
« on: July 28, 2018, 03:51:59 pm »
I dno.

I like Kawhi, but I wouldn't even put him on DeRozan's level (yet). DeRozan has proven himself to be able to carry a team, consistently, year after year. Kawhi has not. Kawhi had alot of help early on in his career, an incredible team/organization/coach. Even then, his abilities weren't mindblowing. He hasn't been "the leader" for too many years, only like 2?

Without Lebron in the East, do you go with the question-mark, or do you guy with the sure thing? Do you go with Kawhi who will be a free agent after 1 year (I think?) and will undoubtedly leave, or do you go with the lifer? Do you go with the guy who is coming off a major injury (missed basically all of last season), or do you go with the guy who has proven durable his whole career?

No brainer for me -> DeRozan.

To me, it still makes absolutely no sense.

Also, look at how mad DeRozan has been following the trade. This guy was committed to Toronto. He'd have given everything to get them to the finals, year after year. Kawhi was pretty much good riddance to the Spurs..

DeRozan 100%

4595
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 28, 2018, 11:59:25 am »
Quote from: LBSS on July 28, 2018, 11:56:46 am
yeah but you can't fly right into iten, it's little. you fly to NBO and then get there overland probably.

what i'm saying is, doooo iiiit.

ah cool.

ya for sure. I want to. I really love everything i've seen/read about Kenya and my interactions with some Kenyans online. Just seem like great people.

work hard, live a simple life. -- Eliud Kipchoge

4596
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 28, 2018, 11:56:50 am »
This guy I raced with today, is followed by Eliud Kipchoge on IG.. wut?

LMAO.

I got first OA @ 17:48. He got 2nd OA. Talked to him for a bit, he's an Interesting dude, not sure what he's about but he just got back from Ethiopia and knows alot about the elite running world, said he's friends with Dibaba/Disesa/etc.

But ya.. followed by Eliud Kipchoge.. I mean that's pretty incredible. LOL.

4597
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 28, 2018, 11:54:49 am »
Quote from: LBSS on July 28, 2018, 01:35:31 am
round-trip tickets from miami to nairobi are less than $800 for september/october on turkish, which is a decent airline. $1000 on qatar, which is the best airline. just sayin'.

is good point :D

that's pretty cheap.. surprised by that. I'd definitely go to Iten though. To me that's the Mecca. I'll make my pilgrimage there in the not-so-distant future.

i'd love to spend a few months in kenya, living the run life.

I just have a hard time leaving my dogs to the "care of others". I love my dogs. Definitely a major "dependency", factors into my plans. Wouldn't feel comfortable taking them up to Kenya. I'll probably go through with it for at least 2 weeks though at some point, but i'd love to train/live there for longer. Would also love to be faster before I go up, so I can hang w/ the women at least. :f

4598
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: July 28, 2018, 11:16:02 am »
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>

4599
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 27, 2018, 10:41:28 pm »
5'5

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

i like how TFB wtermarks the vid.. probably isn't even their footage. garbage.

4600
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 27, 2018, 10:28:05 pm »
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 :ibrunning:
- 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: :ibrunning:

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. :D

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

4601
Bios / Re: Animals
« on: July 27, 2018, 10:00:39 pm »
cat with small boxing gloves on, throws a punch.

https://www.reddit.com/r/funny/comments/92fza1/fast_learner/

4602
Football / Re: NFL Misc Videos
« on: July 27, 2018, 08:52:42 pm »
landry.

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

?taken-by=goldfeetglobal

4603
Football / NFL Misc Videos
« on: July 27, 2018, 08:52:30 pm »
moar misc. videos specifically.

4604
Basketball / Re: NBA 2018 - 2019 Season
« on: July 27, 2018, 03:13:18 pm »
Quote from: fast does lie on July 27, 2018, 10:04:21 am
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/

4605
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: July 27, 2018, 02:54:00 pm »
Quote from: LBSS on July 27, 2018, 12:40:07 am
Quote from: adarqui on July 27, 2018, 12:10:15 am
great quick article on Cabada

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

Quote
“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.

true. i remember back in college reading a blog entry from one of the all-time great college ultimate players, josh ziperstein. (he was an elite club player too but then he became a doctor and stopped playing.) it was a list of tips for his teammates and included a lot of good advice (e.g. when flying to a tournament, get up and walk around the cabin at least once an hour and while you're up drink a cup of water.) but the thing that stuck with me the most was, to paraphrase, never give up on a rep. if you're running 40s or cone drills or 400s or whatever, finish hard, because ingraining that mentality in practice makes it easier to run through in games without having to think about it.

yup definitely. i've given up in workouts/finished weak etc, and you can definitely feel the effect it has on you. makes it easier to do when it matters, 100%.

one thing i'm slightly proud about, is how i've finished every race, never once stopped running. i'd stop if i was injured, but i haven't stopped when i've done some pretty epic blow ups. I just keep running, somehow. I make sure to do that though.. I feel like if I stopped to walk etc, that could have some very bad consequences down the line. Though, i'd sometimes like to be able to push myself to the point that I absolutely have to walk - ie if i'm just trying to keep up with much faster people and i want to do it for as long as physically possible. In that scenario, I don't think stopping to walk etc would be much of a problem.

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