Adarq.org

fort myers track club race list

https://www.ftmyerstrackclub.com/race-calendar

(edison festival of lights 5k is a huge one in SFL .. several sub14 5k performances at this race.. one of the only ones in FL to have sub14's)

Bodyweight(AM): 85.8kg (15 Jan)
Diet compliance: 1/1 days
Daily Squat: 59/59 days
Daily Run: 59/59 days
Basketball skill work: 

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Morning:

Noon:

  BS 6x120, 1x155, 12x125(PR), 17x115(PR)
  Track 5x100m strides 
  BX 13x80kg(+band, PR)

Evening:

  Run - 5.18km, 32:31, 06:15/km pace 

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Notes:

• Woke up feeling not so beat up. Quietly hopeful of recovery..
• One of those days where i was not sure which PR attempts to pick but somehow nailed it.
• Didn't run in the morning .. life kind of got in the way but also I couldn't be bothered. Im going to cheat (daily running count) sometimes by doing track sessions in lieu of actual running (sprinting is just too damn easy compared to running.. not even close)
• Was windy af - i was going to take a video of the flags waving but who cares. Saw the weather report said it was 35km/hr winds .. not sure if anyone in Perth has ever had a decent track workout with the prevailing conditions of this place .. i bet not unless it's like 100m and you're not running against the wind half the time.! I did a warmup 400m and it was exhausting. Seriously wtf.
• lol .. was sat at home at 8:30pm and thinking i could probably do that run now .. and i thought about it and the idea that i'll get fat af if i skip cardio just pushed me over the edge. but more than that, i think i felt like i 'had' to run. i guess im a runner now  . (btw ive been re-teaching myself swahili and i just missed the chance to use the word karibu which i read today after lunch. this gives me an idea. maybe andrew can become swahili buddies with me if he's that inclined? can i refer to the man in the 3rd person like that or is it rude? guess we'll never know)
• Good day of training over all. At some point i need to bump my daily single up but 157.5kg last time i tried it felt like a real max grind. i'll wait til next week.

i dont get the swahili statement. lol. im too lazy to learn another language.

- run 8.01 km in 40:03

- stretch

guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.

hah awesome.

runner friendliness is great.

light day.

foot hurt earlier in the day, after my morning run (like last night). then disappeared completely. hope it stays gone.



01/14/2019

diet:
- light but good. oj/beet juice/bananas, whole milk/bananas, chicken quesadilla/entire loaf of french bread, some garbage probiotic yogurt fu*ked me up - disgusting. why did i even want to try that?



08:00 AM: light: 1h20m w/ light progression at the end ::: (grass, alt-sim, legs dead)
- https://www.strava.com/activities/2078063807





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footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

this portion of the David Goggins interview is batshit. good stuff.

<a href="http://www.youtube.com/watch?v=h1Qenhp_s2g" target="_blank">http://www.youtube.com/watch?v=h1Qenhp_s2g</a>

wait, stamos, you're down to 220 pounds? how have i missed that in your journal?

u misread

I guess I will join. My hat off to acole14 for wasting me in our vertical gain competition..... I went negative 1 in while he at least maintained and gained.....

I am at 220 lb and sub 400 full paused squat, my prime was either many eyars ago at 178 lb and 315 or 215 and 405lb squat, not sure which one was better.....

dno which is better, but i'd go with lighter bw + strong squat rather than heavy bw + strong squat, even at the same relative strength levels. regardless, vert comp def needs more jumping.

doesn't matter what your squat is, if you're not jumping enough.

my 2cents!

pc!

- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

nice!

during an easy run, my splits usually get progressively faster (at the same level of effort) up to a point, then they steady out. body just gives you more as it warms up.

there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.

sounds like a great plan right there!