Adarq.org

Alrighty... since my IG is private im guessing thats why i cant share it embedded here?

I'll upload to youtube later and post pics/vids. Sorry guys

Hey, maybe I haven't found the video yet.. but what do you eat before a race? specifically an early morning race? I'm wondering about stuff like that.. For example, I try to eat good the day/night before, then I get up at 5 AM & eat light (banana, coffee) because a race may be 7-7:30 AM.

Also uhh.. weird question but.. before races, do your nerves make you go to the bathroom more than usual? I like the nervous/amp'd up feeling, I know it means i'll run faster/harder, but it comes with a bathroom side effect (seemingly for most people).

Finally one more question ... I haven't been able to find how you "warm up" before a race (or even a run). It's probably buried in another video.. but i'd love to know what you do before a run and/or race? For example with myself, i've been noticing lately that even though I feel warmed up .... I don't feel nearly as good as I do ~15 minutes after I literally try and PR a mile/400m run.. After I run really hard for a while, a short while after my legs feel really loose/bouncy etc. I don't have that feeling after my normal warmup - which includes a few drills mixed in with progressively more intense runs over the course of ~1.5 miles. I break a sweat but there's a "bouncy" feeling i'm not achieving.. this bouncy feeling is what I get when I feel like I can truly run my best. I'm trying to figure out how to obtain this feeling without taxing myself initially.

peace!!!

El Coyote Loco36 minutes ago
Hey! Ok wow, umm so before runs always lots of fruit, mostly bananas, I'll make a smoothie, low fat high carb. Too much fats will make your run feel sluggish the first 6-8 miles, but for a long slow run that's ok to add some coconut milk wt the smoothie, it has a lot of fat, yet don't always doo his, high fat n high carbs causes blood shuger to spike bc the fat stops the absorbotion of shuger into the cells,2.) Yea I go to the bathroom like crazy before races bc of nerves, it's normal, your body wants to be as light as possible bf the race and not have to go during the race.
3.) I'll warm up 3 miles before big 5k 10k and 1/2 races, start slow first mile 8:00 then 7:00 second then 6:00 last, after 2-3 hard strides faster than race pace n some drills like squat jumps. For the marathon, less than a mile but do some strides at race pace, for a mile race you may really need to warm up fast that 3rd or even 4th mile, then do a few 200meter progression strides 2-3 of them with the last 50m almost sprinting, this is important for short races, my shortest race I'll do is a 3k or 2mile, I suck at the mile haha

14/10/2016 - 1pm

Track Session
400m warm up
3 x strides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint
1x3x100m sprint

First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.

Squats and deads to hopefully come later.

Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)

Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)

It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.