Adarq.org

fuck.

so many mistakes by the fins.

didn't watch it yet but i hear it's good.

<a href="http://www.youtube.com/watch?v=gf4W_3Iq_7Q" target="_blank">http://www.youtube.com/watch?v=gf4W_3Iq_7Q</a>

that VMO, ridiculous

EXCELLENT footage.. WOW.

<a href="http://www.youtube.com/watch?v=wH0IV2EF1-E" target="_blank">http://www.youtube.com/watch?v=wH0IV2EF1-E</a>

run day.



01/07/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- 
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, hamstring slightly, glutes slightly
aches = left calf slightly (at times)
injuries = abrasions where my shorts sit - from friction (mostly left hip)
quad stretches throughout the day = not much
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

9 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate chip / chocolate muffin
- orange juice



Nap

12 PM - 2:30 PM
- felt so good, i love naps.



Food

3 PM

- big bowl of cereal + 2% milk + honey
- banana
- green tea



Food

6 PM

- gatorade




Session: Evening

7 PM

long run: 9 mi hard on asphalt, 9 mi very-light on turf
- 18.02 miles in 2h:21m:25s @ 7:51 min/mi pace
- distance PR: 18.02 mi total (+0.6 mi)
- miles in an hour: 8.96 (or tie PR)
- strava: https://www.strava.com/activities/824687307

really good pace considering the first 9 miles was ~6:42 min/mi pace (hard) then I coasted very light for another 9 miles.. love how that still worked out to be sub 8 min/mi.

also almost PR'd my half marathon while going very light the last 4 miles... like ~1 minute off.. that's DOPE.

also really happy because of i was able to battle this head wind hard.. didn't quit/back down.

adarq vs head wind.


one thing I didn't mention below was, my right calf started bugging me occasionally around mile 8 ... was going to stop running but it kept going away for several minutes.. a few minutes after my first cooldown mile (mile 10) it basically disappeared completely.. maybe the soft turf surface prevented it from becoming an issue. anyway, after coming home/resting it's a bit tight in the soleus area.. not so worried about it though.. i think it's usually worse by now if i experience one of my 'soleus tears'.

from strava:

VERY happy with this run. PR'd my "miles in an hour" @ 8.96 .. so close to 9.. but I was battling a strong headwind for half of this entire run. So, strong tail wind for 50% and strong head wind for 50%.. It was a real battle those first 9 miles; almost got it. Tried to hit a sub 6 mile @ mile 8 - that would have gotten me to 9 miles in an hour.. But failed & hit 6:13.

The second half of the run was really fun.. I just ran around a turf futbol field and watched a high level scrimmage match between two schools. So I just zoned out and enjoyed it. Felt really good running on turf, soft but thin surface.

YOU CAN REALLY SEE ME BATTLING THE HEAD WIND IN THE FIRST PART OF THE GRAPH (the consistent oscillating pace) .. hahahaha.. it was brutal.







Food

9:30 PM

- 2 x ensure
- 2 x 2% milk
- banana



Food

11 PM

- quinoa (seasoned, out of the box)
- 2 x southwest style egg rolls with sour cream
- 2 x propel (omg, heaven)
- stacy's pita chips



Food

2:40 AM

- 3 x banana
- 2% milk

cheptegei .. side angles always look so fast, this is a great clip.

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

Quote from: adarqui on January 03, 2017, 03:16:29 am

ya that was crazy.. last year's dunk contest was the best i've ever seen (in the nba). that was a serious battle.

fwiw, i personally thought gordon beat him last year.

hope this year can top it :d

I actually thought Gordon's dunk where he jumped over the mascot was a bit overrated because he sort of used the mascot to propel him up higher when the ball was on top of mascots head.  It looked nice but u can tell when he was going up he pushed up on the ball to get him a little more lift which was why his head was almost at rim height.

I thought Gordons 1 handed dunk with the spinning mascot was his most impressive. But Lavine has nice rvj and used that to his advantage on every dunk he tried which is what won it for him.

like Gordons of the side of backboard dunk and his double pump dunks were nice but the audience dont care for that. Gordon definitely could have pulled off some more creative dunks than the double pump and backbaord dunk. like if he kept doing another mascot dunk that i'm sure they could have thought of, then lavine would have ran out of ideas after the between the leg from ft line dunk and he might have pulled it off.

i dno man.. that reminds me though, it has its' own thread:

http://www.adarq.org/basketball/2015-2016-nba-dunk-contest-needs-its-own-thread/

that lob free throw line dunk of lavine's is underrated, that is crazy.. I still think Gordon had the more difficult dunks. I just re-watched it, I don't see much pushoff..

regardless, that's the best nba dunk contest ever imho. unreal.

returned my adidas shoes.. getting another pair of NB MRC5000v2's AND A HEART RATE MONITOR!!!! HR DATA SOON!!!

my resting HR has been low ~50's for a long time now (instead of low ~40's).. but i'm actually happy with that after reading all of those heart issues from excessive distance running.

lift day.



01/06/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~3 AM
wakeup = 11:30 AM
-
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, hamstring slightly, glutes ALOT (especially left glute), feet slightly
aches = feet slightly, toes a bit
injuries = left shoulder slightly, abrasions where my shorts sit - from friction
quad stretches throughout the day = not much
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: ~2



Food

11:30 AM

- big bowl of cereal + 2% milk + honey
- banana
- green tea



Food

3 PM

- watermelon
- gatorade



Food

4 PM

- pre-made beet juice drink



Session: Evening

5 PM
- mosquitos out, feh

bent t's: 2.5 lb. x 40

S1: paused pullup variation (neutral or chinup):
- BW @ ~6 x 5

S1: barbell rdl (stance variations):
1. 45 lb. x 30
2. 95 lb. x 25
3. 95 lb. @ 3 x 20
4. 95 lb. x 25

S2: barbell calf raises: 45 lb. @ 2 x 40
S2: standing single arm db overhead press: 30 lb. @ L=(2 x 20), R=(25, 28)
S3: standing single arm db curl: 30 lb. @ 2 x 13

^^ nice, progress since last time on the presses/curls.

CoC filed down trainer crushes: L=fail, R=crush



Food

6 PM

- 2% milk
- banana
- ensure



Food

9 PM

- grilled chicken wit couscous
- propel



Food

11 PM

- 2% milk
- 4 x banana
- some cereal



glutes/hips really sore.