Adarq.org

^^^^^
lolololol    ( adarq, we need the happycry emoji )

Curious to see their face after this though:

16 May 2020

TIME TRIAL 5K 23:42 , ALL TIME 
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!! 
Ridiculous fact: after the run watch says estimated 5K race time : 27:20 
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.

SOLID!!!!!!!

also.. dumb watches. lol.

the archuleta clips are always so impressive.



old one i ripped off evo:

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

isaiah got some pro weights/equip (vertec)/platforms etc.. dude doing big things. he gets it. lol nice.

absolutely love how he lifts outdoors .. and has lots of outdoor dunk footage. i did that, enjoyed it much more than inside lifting+inside dunking. pretty cool.

also, BS in Exercise Science from UCF.

almost 12' touch on concrete:

2020-05-16

bw = 139

physical activity: 6 hr
- urban farming life
- weeding, mulching, transplanting 30 transplants to 3-5 gallon pots etc
- did everything under the shade of this big tree, but somehow my back got sunburned pretty bad.. dumb move going shirtless.
- going to plant a ton of seeds tomorrow. got it all lined up. need to turn it up another notch.

136 after .. lol.

weight is flying off lately.. kinda nuts.

might run tomorrow, might not tho.. clipped a wall with my foot last night, took a little chunk of skin out of the bottom of my pinky toe. still hurts like a mfqr. im an idiot. ;f

tyson vs holyfield 3? wtf?

man tyson looking scary lmao.

https://www.tmz.com/2020/05/11/mike-tyson-new-training-video-violent-boxing-evander-holyfield/

"the gods of war have reawakened me"

OMG lmfao.



odsfkodfksd

I'd suspect Austin's is a bit higher. Probably gives us the LEGIT AF 33", which is like 37" for people who fluff their jumps. That dude doesn't seem to fudge the numbers afaik.



i had a big gap: svj was ~30" with RVJ near 40". i'd say i definitely had a legit 10" gap. not 12, but pretty close.

my SVJ rom was like 5" though.. one of those crazy small dips. "proper" svj form, probably higher. but when you hate something.. ;f

i think eddie had > 12"... i don't recall him even hitting 10' off vert, but he touched 11'4 or 11'6? i forget. beast L-SLRVJ tho.

pc!

Quote from: adarqui on May 10, 2020, 12:07:22 pm

2020-05-09

bw = 140



STEPPED ON ANOTHER FUCKING BEE YESTERDAY.

man.. talk about pain. excruciating.

the one i stepped on 2 weeks ago, with my big toe, ok that hurt.. but this pinky toe one? haven't dropped that many F bombs in a long time.

felt like a "flaming hot scalpel" for what must have been 15 minutes.. then hurt for several hours after that. i never removed the stinger, so it could still be in there.. couldn't find it like i normally do.

these bees just lay down and die on the pool deck.. then you step on them, game over. lmao. so glad my dogs havent stepped on one.. one got stung years back and he went apeshit.

lmao.

Man that's rough! Never been stung by a bee but imagine it can't be fun. Sure it wasn't one of those murder hornets they've been talking about?

hah def not a murder hornet ;f i have a photo of it somewhere, just a little bee. they die all the time in my pool, it's odd.

been looking on the ground more lately, as i walk around. lol.

Quote from: adarqui on May 10, 2020, 12:04:21 pm

Quote from: Coges on May 10, 2020, 08:29:44 am

Thread hijak alert- Hey mate can I "run" something by you.

sure np !

Quote

I want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?

nice!

imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.

your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.

volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.

imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.

one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.

also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.

finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.

even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.

taking time off or missing days won't hurt you too much. it hurts more mentally than physically.

just my quick 2 cents!

pc!

Thanks man. This is gold. l keep remembering back to when I was running a decent amount a few years back and I just felt so good.

np man!!

yea just don't overdo it. running can def make you feel great. love feeling so light/snappy/relaxed when i'm in great running shape.

pc!

59s 400m @ 9 y/o.

IMAGINE BEING THAT BEAST.

<a href="http://www.youtube.com/watch?v=_qBdNOdaPq4" target="_blank">http://www.youtube.com/watch?v=_qBdNOdaPq4</a>