Adarq.org

if that bus stunt didnt happen, i'd think conor should definitely press charges. that shit is crazy. attacking a fighter whose already been in a fight, 3 diff people.

damn that was nuts.

i really like khabib, but man that was so stupid. he really fucked up.

also, seeing conor getting attacked from all angles AFTER a fight, that is so awful.

man this is serious bad blood after that bus incident + all of the shit talk.. i think these guys would have tried to kill each other.

awful.



also: Conor ran into a monster.

the lower mileage + more speed work has me "looking" alot stronger. very noticeable - compared to high mileage.

kinda starting to look more "dunkish" again .. or at least way more so than when I was up near 100 miles a wk etc. legs (thighs) are nowhere near dunk physique but, definitely thickening up more since the start of this month.

feel much more powerful and overall better. must keep feeding my body what it wants, speed.

feel slightly less conditioned in a "long duration sense", but, that's a deceptive feeling.. running 7:XX for hours seems like better conditioning, but if it doesn't translate to 1 mile or 5k speed, then it's potentially useless. I personally judge my fitness around my mile time: the faster that is, the better condition i'm in. that's my engine. and that's improving again so, good stuff.

<a href="http://www.youtube.com/watch?v=z-6eIpg10sU" target="_blank">http://www.youtube.com/watch?v=z-6eIpg10sU</a>

My team the Adelaide 36ers won the 1st and 3rd quarter but the Jazz blew it out in the 4th quarter. The final score wasn't reflective of the contest. The Jazz won by 30 points but at the start of the 4th quarter there was only 3 points in it!

hah.

you going to any of the games? can't imagine there will be too many more?

The "olympic channel" has the Chicago Marathon tomorrow, 8 AM ET!

Yep feel bad for ggg too.
Also when you posted this:

Quote

I don't mind it. Sure, go up and grab titles.

I misread titles for something else lol 

haha. the mind could easily fill that in.

I like this.......... alot.

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quick recap of this small "speed block" i've been on, in reverse order:


block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/09/01 to 2018/10/05

block goal:
- sub3 1km

block restrictions: no watch!
- didn't use a watch for any of the workouts.

extra block notes:
- block got kinda jacked up from 09/07 through 09/13 - ear issue, then back on track.

block summary:
- highest max speed: 17.7 mph
- fastest 200m: 29.7
- fastest 400m: 1:09
- fastest 400m split (inside of the 550m): ~550m @ 1:29.7 (4:23 min/mi)
- fastest 800m: 2:21.9
- fastest 1000m: 2:58
- fastest mile: 5:09
- longest "hold": 1.15 mi @ 05:07 min/mi
- 200m efforts: 31.9, 29.9, 29.9, 29.7
- km splits: 3:06, 3:06, 3:06, 3:05, 3:02, 3:17 (race), 3:00, 3:09, 2:58
- summary notes: 200's and 400's done after longer (800m+) hard efforts
- 3-5sec dead hang neutral grip pullups: BW x 10
- full dips: BW x 12

notes about block notes:
- if it says "fastest" etc, that's: "fastest within the block". if it says PR etc, that's all time. No PR's in this block, other than no-watch PR's which would be 1km/800m.

2018/10/05:
- AM: (concrete): 400m @ 1:09
- PM: (track): 800m @ 2:22.3, 200m @ 29.7
- block notes: fastest 200m

2018/10/02:
- AM: (grass): 400m @ 1:10
- PM: (track): 1000m @ 2:58, 200m @ 29.9
- block notes: fastest 1km

2018/09/30:
- AM: (grass): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
- PM: (grass): {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- block notes: longest "hold" (1.15 mi @ 5:07 min/mi)

2018/09/27:
- AM: (grass): 400m @ 1:14
- PM: (track): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}, 200m @ 29.9

2018/09/25:
- AM: (grass): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}
- PM: (grass): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm}
- block notes: fastest "hold" (550m @ 1:29 (4:23 min/mi)}

2018/09/22:
- AM: (5k race): initial 1km @ 3:17
- PM: (grass): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED}
- ^^ km @ 3:02
- block notes: fastest 1km in race

2018/09/19:
- AM: (grass): 3 x ~450m @ 4:5X pace w/ short rest
- PM: (grass): {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}

2018/09/17:
- AM: (grass): 4 x 400m @ 5:1x pace, short rest
- PM: (concrete): 1160m @ 3:50 (5:19 min/mi) (1km split @ 3:06)

2018/09/15:
- AM: (concrete): 8 x 80m @ 4:3X-5:0X pace
- PM: (grass): 900m @ 2:51, 2 x 400m @ 4:5X min/mi

2018/09/06:
- AM: (concrete): 1050m @ 3:13 (5:01 min/mi) / 1km @ 3:06 (5:00 min/mi)
- PM: (concrete): 800m @ 2:21.9 (4:42 min/mi)
- block notes: fastest 800m

2018/09/04:
- AM: (concrete): 800m @ 2:27.5 (4:55 min/mi)
- PM: (concrete): 1050m @ 3:15 (5:00 min/mi) / 1km @ 3:06 (5:00 min/mi)

2018/09/01:
- AM: (road): 06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- PM: (grass): 20 x ~150m, 4:1X-4:5X min/mi

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was going to post that to IG but, character limit. ;f

?taken-by=andrewdarqui

some additional info I put in there:

Might do some training recap posts occasionally. Here's one for the last month. Spent the last month getting back to my bread & butter: "speed" work. it's a quick recap of this small "speed block" i've been on. I'm back in sub3 1km / sub5 mile shape, so that's good. I'd like to crush my PR's within the next 2 months: current PRs = 200 (28), 400 (61), 800 (2:17), 1km (2:53), 1 mile (4:49), and 2 mile (11:03 hah). For this block of training, I removed the pacing/distance/etc data screens on my watch. I only have the "clock" on there. So every session i did, had zero pace feedback, which was intentional: trying to get all of that "garbage" out of my head. I very much enjoy running by feel. I also enjoy running hard, frequently: 12 speed days @ 24 total, 2x/day on speed days.