Adarq.org

rest day!

need to sleep ASAP .. waking up early to go stand-up-paddleboarding at some nature center!

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05/05/2018

bw = 143
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:30 AM

data collected throughout the day when I have my watch on:
HR low: 36?
HR high: ?

log:
09:30 AM: food: banan bites, 4 chicken wings, water
12:00 PM: workout: 4 hours/12 miles, light long walk
04:00 PM: food: rxbar, coconut water
05:00 PM: nap: 2.5 hours, eek!
08:30 PM: food: whole foods: beef stew, orange chicken, rice, sea salt + vinegar chips, water
10:00 PM: food: banana, mint dark chocolate, water
12:00 AM: very light stretch

workout: 4 hours/12 miles, light long walk
- https://www.strava.com/activities/1551947213



some photos.. roosters from key west last week .. night life from yesterday's run-touring of west palm beach.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui

L
E
B
R
O
N.

dude LEBRON's fade-away gets like 10 feet of distance.. insane fade distance.

LEBRON.

yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.

damn that sucks! fu*k that guy!! hah.



i'm starting to think i could run around in a small circle for several hours, since i love super slow running. like, literally in my living room. lmao.

- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

nice!!!!

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday (!). anyone got any tapering tips?

not really tbh. last hard workout a week out is basically the taper, hah. hitting some strides at goal race pace during your lighter workouts this week, would probably be good.

i'd just make sure to get some light running in, on mon/wed at least. Just relax and visualize you achieving your goal/executing race strategy etc. I mean i'd personally get in some light running in "whenever" with the exception of Friday: so all of or some of M/T/W/Th. Friday I would just rest completely and hydrate well + eat good very early & good but lighter mid-day. It's good not to deviate much from normal diet or try anything new though, especially morning of the race. I like to eat the same thing before every race now: oatmeal + tons of salt + tons of honey, water. Not sure what your pre-race meal is.

disko eric is a great name.

that was my first thought when I saw it.

never heard of this before. fast af 5k, 4 hours from me.

Matanzas 5k in St. Augustine FL

http://www.matanzas5k.com/Results.html

http://my3.raceresult.com/89969/results?lang=en#0_5B3680
- 2018 top 3: 14:08, 14:08, 14:10 .. jesus. keeps going too, 14:18, 14:26 etc.

http://my5.raceresult.com/67011/#0_5B3680

https://www.athlinks.com/event/26404

that kid was born in the year 2000 adarq. think on that for a second. we old.

ya i kno...... lmao!

all good. hoping to get alot faster over the years so I can crush these young twerps.

His bro's came 1 and 3 at the 2016 European Championships 1500m. Would be wild if three brothers came 1-3 at a major comp.

ya that is nuts. they seem pretty aggressive/confident/ruthless.