Adarq.org

i don't really understand much about what i'm watching......

Southpaw linked this to me.

great read, crazy story:

http://www.espn.com/espn/feature/story/_/id/24008835/how-boxing-trainer-survived-murder-plot-hatched-wife

I know where that store is lol its in the hood its actually right next to one of the schools i used to teach at lol

haha damn.

glad you bumped this, that was great re-watching it. that was a savage beatdown.

"i wanted him to stop moving" lmfao.

?taken-by=flotrack

crazy steeple women's WR and an AR

http://www.letsrun.com/news/2018/07/beatrice-chepkoech-destroys-steeplechase-world-record-courtney-frerichs-sets-american-record-monaco-womens-steeplechase/

The (filip/jakob) ingebrigsten bros finished 3rd/4th in the 1500m @ 3:31.x..

2 kenyans (1/2), 2 igebrigsten's (3/4)....

absolutely insane.

http://www.milesplit.com/articles/244539/jakob-ingebrigtsen-smashes-17-year-old-1500m-world-record

I loved Jakob's reaction.. lmao!!!

Ingebrigsten bros, all 3 of them, are absolute monsters. This really is crazy.

going to make 4:5X pace my girlfriend.

going to hit it every single day, every session, even if it's just for a few seconds.

we need to spend more time together, more often, until we are fed up with each other, then i'll move on to 4:4X.

so, not much is changing, other than that. if i'm doing mostly light runs, it'll just have some 4:5X pace in there somewhere.

---

07/20/2018

bw = 145
- heavy!
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
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 = great
hours sleep: 7

wakeup = 07:30 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:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci's pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em



workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
- https://www.strava.com/activities/1715270905

been wanting to bring back lunges for so long.. just always "worries me" given the initial soreness & some of the tweaks i've had by combining them with running (improperly).

really need more power though, so going to try and phase them back in.

legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes "taxed". heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now.. tehe. ;f





workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
- https://www.strava.com/activities/1716291074



^^ felt great. hit that pace really smooth.