Adarq.org

awesome man

thanks man!

- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.

motivating me to get some new running shoes and get back into it!

sick!!!

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

Yeah I actually felt good. I did the sprints a couple of hours after I'd done the squats but my legs felt great. No tightness or anything. If I'd done 200m I would've had glute lock, but I haven't attempted a ME 200m for ages.

Bench-
barx12
60x8
80x5
100x3
90x7
90x6 need to get stronger triceps

Chin Ups (6kg)
8x3

when you do an ME 200m, what's your "strategy"?

in my noob state, I just attempt a fast start until about ~30m, run hard until about ~100m, then i'd go all out the last 100m.

Busy couple days...life has been rough. Taking lots of aggression out on weights and the rim. Marriage is over. Were just not compatible i guess outside the ridiculous chemical and physical bond. That and the effort wasnt there. So...much anger. Lets make gains.

First game was Wednesday night 24 hours after shit went to hell. It was chippy...bunch of no calls. We won by 35 iirc. I missed a monster putback dunk in the 2nd quarter but had a couple sick assists on the break and had 17 points in only 15 mins lol!

Deadlifts just now...

Weighed in at 177.5lbs.

2 hours of sleep.

Fuck it. Lets go for a PR.

warmups...ton of various jumps

Deads:
135 x8, 225 x4, 315 x1, 405 x1, 465 x1. Motherfuckin  Yasssss. Felt STRONG too. should have gone for 475.

5x3 at 435lbs. 3RM  Last set was brutal. Supersetted each set with 2 box jumps at 40".

BSS, calves, box jumps, core.
Ham curls, glute kick backs, box jumps, core.
Lightweight box squats...few more jumps.

Awesome night. Stoked to pull 465. Especially at 177lbs!

damn...... ~500 deadlift club is not too far away. beast.

we should have made a deadlift icon when Hickson used to be on the forum.. i'd use it right now. 

11/13/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 149 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 1



Food

10 AM

- big bowl of cereal + 2% milk + honey
- banana
- green tea



Session: Afternoon

1:30 PM

mixed speed intervals: 6 x 800m (400 fast, 400 moderate/slow), short rest
- brutal
- hit my mark on the first one only.. ~4:40 + ~5:30





finishers:
- 1 x ~100
- 2 x ~200
- 2 x ~100
- 1 x ~200

last ~100 was ~13.8 s which is pretty good.

max speed: 16 mph

could hit high speeds very easily.. had more speed in me than endurance that's for sure.

felt good hitting 16 mph again.. been a minute since i did that.



Food

3 PM

- 2% milk
- banana
- propel



Food

9 PM

- 5 x eggs + english muffin + avacado + asiago cheese
- salsa + blue corn chips
- 2% milk
- banana



Food

11 PM

- propel
- banana

"i'd like to apologize.. to no one"

https://oddshot.tv/shot/UzqO5_MaO59Gi5n4wZ4BkcaA

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126793/#msg126793

5k race: holiday festival of lights 5k
- strava: https://www.strava.com/activities/773733189
- endomondo: https://www.endomondo.com/users/26420622/workouts/834559064
- 1st overall
- official: 18:33 (-10s) (5:59 pace)
- unofficial: 18:21 (-22s) (5:54 pace)
- 3.17 mi in 18:43
- 2-mile split: 11:29 (-8s)
- 12-minute test: 2.08 mi (+0.06 mi)
- 3 km: 10:40
- 3 mi: 17:44 (-20+s)

 

RACE DAY!

it's a late race too.. 6 PM ET start time.



11/12/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~1 AM
wakeup = 9 AM
bw = 148 lb.
- bleh
morning resting heart rate = didn't measure
soreness = none
aches = right forefoot pad - some sensitivity slightly, left shoulder slightly
injuries = 3 toenails black
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 0



Food

10 AM

- 5 x eggs + english muffin + asiago cheese
- cereal + 2% milk + honey
- banana
- green tea



Stretch

11 AM

- havent been listing stretching but, stretching quads daily .. usually during dog walks
- stretched quads very good during a long ~1 hour dog walk, got real loose



Food

2 PM

- green tea



Food

4 PM

- quarter watermelon
- banana
- 2% milk



Session: Evening

5:30 PM

warmup:
- felt REALLY good, flying

5k race: holiday festival of lights 5k
- strava: https://www.strava.com/activities/773733189
- endomondo: https://www.endomondo.com/users/26420622/workouts/834559064
- results: http://www.splitsecondtiming.com/results/2016/fantasy2016.php
- 1st overall
- official: 18:33 (-10s) (5:59 pace)
- unofficial: 18:21 (-22s) (5:54 pace)
- 3.17 mi in 18:43
- 2-mile split: 11:29 (-8s)
- 12-minute test: 2.08 mi (+0.06 mi)
- 3 km: 10:40
- 3 mi: 17:44 (-20+s)
- splits:
1. 5:33
2. 5:57
3. 6:17
4. ~5:24 pace

recap: Was in the lead the entire race. Started out fast, had 1 dude (kid) who was trying to keep up with me for about 0.75 mi, but then he started to fade. I think he uses my strategy of just go all out in the beginning, because he didn't finish top 3 but he seemed pretty fast. So he probably imploded

I got confused at ~0.5 mi, almost took the wrong fork in the road.. It was completely dark out, and the lead truck had disappeared, so it was really confusing. They should have had a volunteer at that exact spot to tell people where to go, imho.. seems like lots of races fail to address these small issues that could wreck someone (especially someone as blind as me). It was the only spot in the race where it was legit-confusing.

Just kept pushing the pace for ~2 miles, then started to back off a bit.. Still ran at a decent pace but tried to relax more.

Finished strong.

that dip in the beginning, pretty significant.. that's where I slowed down hardcore and tried to figure out where to go:






It was a really nice event. Seemed like 300+ people, dno.. So many polite/happy people.. running events > *.

The trophy/plaque I won, lul!!!





I came there fully intentioned to hang with a sub-17 or 17's guy until I literally pass out and die.. so, even though I ran mostly alone, I think that aggressive mindset was still there. I didn't go balls-to-the-wall, but I did try and separate from everyone.

The Tamarac Turkey Trot 5k is in a few weeks.. There are multiple sub-17 guys there every year.. so, we'll hopefully be able to put that to the test for at least 2 miles.. My goal is to hang with them for at least 2 miles then just hopefully gain confidence/guts/heart when I see them tiring/slowing down during mile 3.

The first 2 miles is everything in a 5k IMHO.

predicted vo2max based on cooper's test:
01:32 <@let> .runcalc vo2max_cooper_miles 2.08
01:32 < polybot> 63.53 mL/(kg·min)
01:32 <@let> damn nice

 



OH ALSO .. I haven't run 3 miles straight since my last race .. this low volume/high intensity stuff is working pretty good for me.

 



OH ALSO x2: that 10 year old girl won overall female again.. beast





Food

7 PM
- at the event

- grilled chicken, rice and beans, bread roll
-- pollo tropical!
-- free (not really: included in the price of the event)



Food

8:30 PM

- berry whey protein pre-made drink
- goat cheese ravioli's with some pasta sauce
- stacy's pita chips



Food

9 PM

- vegan fudge brownie
- 2% milk





that pollo tropical WRECKED me. my stomach has been destroyed ever since I ate it.. but not food poisoning level.