Adarq.org

my statline on ig is looking kinda nice:

andrew darqui former s&c coach. programmer. silky terrier pack leader. run. 200: 29.8, 400: 61, 800: 2:19, 1k: 2:56, 1mi: 4:57, 5k: 17:43, 10k: 37:04, 13.1: 1:27.11

lool.

this is dope

flying.

strong.

The Lake Biwa Marathon seems really nice!! very well organized, great course, only elite runners.. sick.

2nd place guy looked like he was hurting bad throughout.

<a href="http://www.youtube.com/watch?v=t0aN2Q4p1Zg" target="_blank">http://www.youtube.com/watch?v=t0aN2Q4p1Zg</a>

rest day #2!

legs feel AMAZING .. but will my right knee hurt at all tmw during my run/workout? .. that's the question. hope it's fine tmw. don't want to have to shut it down.



03/12/2018

bw = 144
bw before bed last night = ?
1soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired but great
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:35 AM: water
07:40 AM: workout: bw
08:30 AM: food: rxbar, water
09:00 AM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
11:30 AM: food: work life: coffee + 4 cream + 4 sugar
03:00 PM: food: kapow: egg/veggie fried rice, lots of water
03:30 PM: food: sloans: peanut butter cookie
04:00 PM: water
06:40 PM: food: rxbar, water
08:00 PM: food: prunes, cashews, peanut butter cups, beet juice, water



workout: bw
- no groin pain!
- weak tho
- decent session, held back a bit on pulls, was being safe with groin .. glad i didn't feel it.
- barefoot

S1: 3sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 8
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 13
S3: standing single leg abductions (partial at the top - harder): x 25
S3: neutral calf raises, back extended/hips locked: BW x 20
S3: no pause forward walking lunges: BW x 10 each leg



before sleep:
- legs feel so good it's crazy
- feeling a little "worked out" feeling in my hams/glutes, from lunges
- i imagine i'll feel something in my right knee tmw morning at some point .. going to try and go light though and try to avoid making it surface. well, it's surfaced going light (like post 10k light run), so who knows. if it's "intense" at all, will shut it down.

plan tmw is (hold back) track workout + moderate tempo finisher @ like 6:30-6:40 min/mi on turf (~4+ mi)

gn!!

dude Cabada is fucking unreal.. he got WRECKED 3 months ago and didn't tell anyone until now, until he was fully recovered and back on track. this dude is really odd, but amazing.

In honor of #motivationmonday.....3 months ago I broken my collar bone half way into my trip to Thailand. I was really lucky there was no more damage which could have left me paralyzed or even worst losing my life. I consider myself very lucky. I went on with my trip and had a lot of fun and met great people. However when it was time to come home, I was devastated and wasn’t sure what will happen. I had to get back to training and I couldn’t even put on shoes due to my injured foot as well. The holidays were not good for me and I was depressed. I took off one month completely and being rushed to having to train again, I took the risk and began. With my figure 8 shoulder straps on I started to jog very easy. I jogged a couple of weeks and then all of a sudden jumped into full blown out marathon training, I had to get ready for #LondonMarathon. In the past 7 weeks I have gotten in 6 weeks @ 100 miles. I could have given up and retired, it’s not like I have been at the top of my game the past couple years, but I didn’t want to go out like this. I have made a great recovery and I can now lift things. I am still recovering though. I will soon begin my yoga practice again with #ccyoga, can’t wait! What has kept me motivated...I owe a lot to going back to college to finish up my degree. It kept me from slipping into a dark place. Everything happens for a reason. All I know is that no matter what happens, I won’t give up. All we can do is the best we can in our given situation. It’s been fun seeing my improvement, excited for the next couple of months! .
.
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#contodo #cabadaTS #NeverGiveUp #mondaymotivation #motivation

wtf?!!?!!?!

that is so nuts.. he was legit wrecked, and he's already back to insane shape.

mind blown.

Conor vs Mayweather Jr. in MMA, would hopefully be illegal... it's that unfair. Conor could "legit kill" PBF, within a minute, in a "real fight" (MMA style).