Adarq.org

Something in human nature causes us to start slacking off at our moment of greatest accomplishment. As you become successful, you will need a great deal of self-discipline not to lose your sense of balance, humility, and commitment

great quote IMHO. don't hear that often.. slacking at the moment of greatest accomplishment.

my b i was talking about Henricho Bruintjies

hah, my fault too.

Ya Bruintjies looks jacked af. He has some sick physique photos & some great posts in general, he's putting in some work that's for sure.

Tons of heavy but explosive quarter squat videos too:

e3 = epic

https://www.go90.com/videos/6COTLyYCtA7

man, doug anderson murders rims.. love seeing people's reactions when he crushes it.. so brutal.

Guy came out lethal.

CJ is one of my favorite dunkers to watch.. his slow mo's are epic. He does all kinds of extra stuff in the air, dude is so legit. Also, he had the best dunk in ep3 so far.. his first dunk in the freestyle, his signature, is just incredible.

JClark's dwight howard variation was amazing too.. 2nd best dunk of ep3.

They need to show the dunks better, my only gripe with it.. hate when it's "over edited".. but overall, very enjoyable series.

- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries.

hah. i'd never have suspected that (barely has guards), just getting groceries like it's nothing.

anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.

humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.

- stretch

good stuff with the 4:XX's.

- run 4.5 km in 21:16

- walk/jog 0.7 km

- stretch

another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.

sleep schedule matters.

ya it does. same with dunking/vert etc. being properly rested, can be a huge difference maker.

<a href="http://www.youtube.com/watch?v=x6M6DHgFk3w" target="_blank">http://www.youtube.com/watch?v=x6M6DHgFk3w</a>

some pre-race stuff.

last year's boca mile race:
- https://www.strava.com/activities/796527806
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427
- 5:20 official, 5:18 watch
- ~800m = 2:23
- 1km = 3:03

set estimated PR's for 400m, 800m, and 1km. Was completely dead after 1km.. More like dead at 800-900m lmao.



Same strategy as Saturday's race: override inhibition, do not resort to safe mode, and keep up with the lead guys for as long as possible, kicking it into overdrive at some point - not letting them separate from me without a real fight.. so, at least a very hard 1km or so. But, do not lead. DO NOT LEAD. Stay behind the lead guys and just adapt to what they are doing. Maybe only lead for a little when shooting it into overdrive as i'm emptying the tank, but inevitably they will pass me, these are 4.3x guys again.

Eventually that strategy will become: keep up with the lead guys and beat them.. so until then, it's keep up with the lead guys for as long as possible.

This is a straight course, no u-turns or hard turns. No u-turn excuses available etc.

Calves feel a bit beat up/dead today, should feel fine tomorrow though.

great production/filming, best dunkers in the world, some interesting competitions etc.. watching the first 3 eps of S2 right now.