Adarq.org

i want this jacket.

cool shots of OBJ doing a start + sprint

felix always looking fierce. gr8 shot.

Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.

damn man :/ scary stuff. so glad to hear everything is fine though.

^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.

yup. I think about "time" alot more now.

i've thought about those things since I was a kid, too often IMHO .. for some reason I feel it could be somewhat related to growing up in an elderly community.

Quote from: seifullaah73 on March 21, 2018, 01:54:12 pm

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

was excited about this when i heard about it yesterday. will watch later.

should be dope.

thanks!!!

solid video.

8:54 2 miler doing intervals .. insanity. so ridiculously fast.

always loved centro's form & style. he can fly. curious to see if he can get back to the top.

his dad is a bit too much of a ham for the camera.. fast dude tho.

sh*t. added two more. lmao:
- 5k: 04/17/2018
- 8k: 04/29/2018 <-- organized by the group I do track/long runs with usually... it's called "The Cup".



2018 race list/history!

Vista View Ultra 360 Relay -> January 14, 2018
- 1st OA men's relay

Tropical 5k -> January 27, 2018
- 13th OA!
- 18:54

Publix A1A Half Marathon -> February 18, 2018
- 25th OA!
- 1:27:11

Superhero 5k -> March 3, 2018
- 1st OA!
- 18:05 official, 17:43 unofficial (PR)
- long run on the hills after!

Run for the kids 10k -> March 10,2018
- 2 OA!!
- 37:13 official, 37:04 unofficial

Schiffy 5k, on grass -> March 18, 2018
- 2 OA!!
- 18:05 official (wrecked), 17:48 unofficial/watch but still wrecked (no kick/confusion)


Upcoming!

Coral Springs Half Marathon -> March 24, 2018

Inaugural Ben & Jerry's Mile -> April 10, 2018 (evening race!)

1040k 5k (5k/10k) -> April 17, 2018 (evening race!)

Loco Rio 8k: The Cup -> April 29, 2018 (evening race!)

whoa @ all of these evening races.. awesome!! i'm always faster for evening races.



That's what i'm focusing on!

edit: I should include links to the races eventually. dumb for not doing it initially.

last light workout before coral springs half! feet feel so wrecked. need to rest the next two days.

sufferfest.







03/21/2018

bw = 142
bw before bed last night = ?
soreness = none!
aches/injuries = left ankle slightly, right knee barely, right big toe (fuck jump rope - or too much of it too soon )
aches/injuries after run = right big toe/right PF annoyed bad, right hip barely, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 06:30 AM (slept in, needed it)

log:
06:40 AM: food: oatmeal + honey + pink salt, water
07:45 AM: workout: morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
09:10 AM: food: rxbar, water
09:15 AM: workout: bw
10:15 AM: food: beet juice, bacon egg & cheese sandwich
01:30 PM: food: kapow: egg fried rice with extra chicken, tons of water w/ lemon
01:55 PM: food: le macaron: extra thick milkshake with whipped cream
02:30 PM: water
05:00 PM: water
07:00 PM: food: rxbar, water
08:00 PM: food: 2 x banana, oatmeal + pink salt + honey, prunes, water
08:45 PM: leg drain: 30 minutes



workout:
morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
- https://www.strava.com/activities/1464030690





workout: bw
- strong

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 14
S1: standing single leg abductions (full ROM): x 40
S1: calf raises (shoulder width): BW x 50

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 15
S2: standing single leg abductions (partial ROM): x 40
S2: calf raises (wide): BW x 60

S3: 3sec paused dead hang wide grip pullups: BW x 8

^^ YES!!!!!!!