Adarq.org

uhh wtf.

top 4 finishers @ valencia ran under the previous WR .. all 4 of them ran under 58 min for the half.

that's incredible & weird.

good writeup:

https://www.letsrun.com/news/2020/12/utter-insanity-kibiwott-kandie-runs-5732-as-the-top-4-finishers-break-the-world-record-in-the-valencia-half-marathon/








57:31 wtf?



rhonex, 57:49 half marathon debut. wtf?

Yet none of those record-breaking runs could compare to what unfolded on Sunday morning at the Valencia Half Marathon. In a race that redefined the limits of the 13.1-mile event, the first four finishers ran under Geoffrey Kamworor’s 58:01 world record.

The sub-58:00 club, which a few hours ago did not even exist, now has four members. Road running has officially gone insane.

wtf.

2020-12-05

w/o 1:
- morning: lots of dips/pullups

w/o 2:
- evening: lots of dips/pullups
- had to switch from ng to just pure pronated pullups. supination isn't happy right now - elbow taxed. luckily the dips feel fine & pronated pullups feel good as well.

won't hurt to hit more pronated pullups for a while .. in fact, it'll help.

farm life:
- all day.. feel beat. plan to do alot tomorrow too, but want to watch some of the dolphins game.
- got alot of good stuff in the ground: 2 katuk's, 3 avocados, banana, moringa, lemon grass, flowers, portweed, etc.
- also re-used my banana leaves that have been sitting there "rotting" -> stacked them up thick in areas im trying to kill weed growth. bit of an experiment. i think it'll work good. basically stacked up 5-10 leaves (real thick) in several spots, and put some palm leaves on them + banana stalks etc, to lock them in & weigh em` down.
- also got 5 yards of soil dropped!

so far i've been making use of literally everything that i cut/chop down, or that falls naturally. really nice. love that kind of system.

pc!

Quote from: adarqui on December 01, 2020, 10:20:39 pm

felt like taking two days off from "lifting". weekends are rough w/ farm life + some lifting. seems like i'll always be taking monday's off now.. and maybe tuesday's.

many hours of pickaxe/saw/shovel etc on the weekends makes it hard to lift on monday without getting a bit too much into a hole for tues/wed/thurs/fri.

all good.

hope to hit some stuff tmw!

weather was ~52 F today .. absolutely beautiful out. golden sunrise w/ "cold" weather this morning was epic.

pc!

Mate you're going to be a beast with that farm strength coming on.

you aren't kidding.. i'm decently farm strong too - i can work outside non-stop, doing whatever. lifting, pick axing, clipping, chopping, planting, shoveling etc.. lmao. decent strength foundation from all those years training, and some good endurance.

just need to be very careful.

also have to be careful with lifting: squatting can't be fatiguing my legs/back/core etc, and impacting my farm life - seems like a great way to get injured too.. that's why i dropped the ssbar squats back down to 75 lb. just going to rep out light stuff for a long time. makes me feel really good & def puts some strength/mass on.

have a slight issue going on with my right forearm, which i can feel slightly on ng pullups/chinups. it's actually getting better, which is good .. but, the combo of hours of pick axe + those barbell curls is what probably triggered it. i use my right arm/hand way more during farm movements. been trying to use my left a bit more.. but also can't risk doing something weird w/ my left and getting hurt.

so just going to keep it light w/ workouts for now, and go HARD AS FU*K w/ farm life.

pc man !

i'm kind of in the hybrid boat.

i think you should go for 18:xx but, in maybe a less focused way. ie, run frequently to stay healthy but don't get down on yourself for missing a day. turn it up when you feel good. When races start back up again, do more of those and try to hit some good times when you feel good.

i've always been into more of a free form training style though.. but that works better in my brain. with all you have going on, might be good to not hold yourself strict to a program at the moment.

the idea there is to just commit to "frequent free form workouts", .. ie running 3d/wk, or 4-5d/wk if you just feel like doing it/feel good etc.. doing some harder runs when you feel like it, otherwise getting in some enjoyable longer runs (really build that aerobic base nice and gentle).

then just crush weights whenever you want.

i think you will hit your 18:xx eventually if: you are hyper focused, or even if you are less focused .. as long as you just stick to running for fun+health, ie 3d/wk minimum, 5d/wk optimal.

you'll hit it in some races eventually and that'll make you want to hit it again.

out of all that, biggest key is just not getting injured. so if you're feeling run down/tired from work/life etc, be completely ok with missing a day or doing something light instead of what you had planned.

so ya i say stick to the 18:XX but, just relax into it. even if you just get your runs in for fun/health/de-stressing, you'll keep making those micro-gains towards permanently improving that foundation, which seems to last alot longer than you think, even after taking time off.

hope that makes some sense, i'm about to collapse/pass out.

that schedule looks good tho.

pc !

gold rolex. gucci + tone tone. lool.

<a href="http://www.youtube.com/watch?v=9STFWAHV-6k" target="_blank">http://www.youtube.com/watch?v=9STFWAHV-6k</a>

Quote from: Coges on November 30, 2020, 06:35:57 pm

Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!

lmfao. good eye.

I'm late but well done on the job!

Quote from: adarqui on November 27, 2020, 11:35:58 pm

Quote from: LBSS on November 27, 2020, 05:13:40 pm

EDIT 2: also, just to say thanks again vag and also adarq for your input. it's still wild to me that i have entirely virtual friendships built through this site but there it is. i don't even know what vag looks like. but i definitely trust his advice and that's just cool.

you just forget what he looks like, hasn't posted vids in a long time.

and sure np! before reading that you accepted, I was going to say i'd lean towards taking it as well. To me it sounded like some of the freedom of not working (in addition to personal projects/ideas/being patient) was keeping you away from it (i can related to that 1000%). But once you start back up, you'll probably be pretty happy. From what you told us about it, sounds like a solid opportunity.

sick man congrats!

and regarding virtual friendships, you're always welcome to come hang @ the farm (haha). you know I don't travel much (at all), so if you're ever in the area (SFL) lmk and we'll plant some trees

pc!

I also value the virtual friendships here a lot, not just for training but for different perspectives and interesting debates etc. The site seems to have retained a lot of sensible members: credit to adarq.

yea. very happy that we're all still staying in touch, training, working on new things etc. it's great to see folks on here still just supporting each other and focusing on a variety of things.

Plus, all the adarq.org member meetups I've had IRL have been great fun too. I will never forget T0ddday flogging me for 4+ hours on the track, gym, and bball courts while jetlagged, haha. There's always an open invite to anyone travelling through or to Melbourne in the Covid-free future to hmu!

yea lmao. t0ddday had the most adarq.org meetups. hope he's doing well. looks like he's really focusing on teaching now etc. pretty cool.

if i'm ever in .au i'll def hit you up. My cousin has lived there for over a decade (met her husband here in the US, he's from AU), so one day I might head over there :|

i've still NEVER been on a plane though.......