Adarq.org

he's got so many insane shots.

btw just noticed a math error. I dropped 36s off of my turkey trot 5k time, not 24s. nice!

this game was so fun to watch last night, look at these photos, crazy!

hard speed day!

hit the halfway point of my "50" sub5's/sub3's.

11/24/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!
- https://www.strava.com/activities/1982296244
- https://connect.garmin.com/modern/activity/3182353903
- https://www.endomondo.com/users/26420622/workouts/1233601675

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!









05:00 PM: workout: bw
- surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8


06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in
- https://www.strava.com/activities/1983141872

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

light day.

feel decent.

11/23/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.



09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1980641994



06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.
- https://www.strava.com/activities/1981393995

what a crazy finish.. some somewhat-local race (orlando turkey trot)

http://www.trackshack.com/uploads/files/1542897858-SmPu84Yj.pdf

insane.

1 15:52:2 Anderson Bobo
2 15:52:5 Andrew Stivers
3 15:52:7 Tim Doyle
4 15:52:8 Christian Condeo

yesterday:

race day! Tamarac Turkey Trot.. one of my favorite races to run bad in.. lmfao!

(ended up running decent)

11/22/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate enormous at a brazilian steakhouse, was completely wrecked.. the brazilian cheesecake + 3 scoops of ice cream did me in.




race: Tamarac Turkey Trot 5k: 7th OA (1st AG) @ 17:53 official (17:45 watch) /// 3 out of 4 years getting a gift basket! /// -36s faster on this course
started out decent. but eventually slowed and fell into a rhythm with that so kept it there.
- https://www.strava.com/activities/1978882970
- https://connect.garmin.com/modern/activity/3178223095
- https://www.endomondo.com/users/26420622/workouts/1232808831
- http://www.splitsecondtiming.com/results/2018/tamarac2018.php
- 7th OA / 1st AG @ 17:53 (17:45 watch)

happy to get a gift basket again after last year's debacle (stomach death)

heart rate still high as fu*k in 5k's lately.

this is such a huge local race lmao. like 2k+ people.









i didn't look at my watch at all.. which was surprising given the last two splits being EXACT. I thought I was going faster than I was though because of what it said at the 2 mile marker.

all good though.. just glad i didn't have a train wreck race. first time that's happened at this race. every other year has been a debacle.. i think because i put too much thought it - it being my "home town" race & such.

anyway, happy how i ran tbh.. went out with the leaders but just didn't feel the best, so found a slower gear at ~5:52 min/mi (without looking at my watch) and just held it.


went to a brazilian steakhouse later and ate so much food.. the desert really did me in: brazilian cheesecake + 3 scoops of ice cream.