Adarq.org

a few pictures from the tamarac turkey trot that happened on thanksgiving (nov 24).. they are still uploading a bunch more (tomorrow)





i love this one





i look goofy lol. also that black dude is ript, he ran XC/track for FAU a few years back.





they also just uploaded this:

felt exciting just reading about ur run.

I can imagine u having a smile on ur face, when people start flying by you...

hah! funny you say that: I remember smiling when I was smoking every1 - knowing it wouldn't last, and a little after people started passing me.

Not every one understand that I guess..

yup

12/8/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~3:30 AM
wakeup = 10:30 AM
bw = 150 lb
morning resting heart rate = didn't measure
soreness = quads moderately, right hip flexor/adductor slightly
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 2



Food

11 AM

- cereal with 2% milk + honey
- banana
- green tea



Food

3 PM

- 2% milk
- banana



Session: Evening

6 PM

speed:  5 x (4 x 100m, 1 x 200m) + jog back recovery (MAX LAPS REACHED), 2 x (5 x 100m) + jog back recovery
- total volume: ~5.4 miles
- great session
- maxed out my laps key .. apparently the watch doesn't like more than 50 laps, it breaks.. had to start a new session. 
- quads a bit dead and hip flexor a little sore today but, hip flexor felt ok during the speed stuff.. felt the quad soreness though
- focused on low-to-mid 4 min/mi paces
- hit a top speed of ~16 mph when I pushed it on one of the 100's.
- i was hitting relaxed 16's for 100m (with accel) by the end.. which is really good. I need to keep improving this power and increasing volume so that my legs can handle some serious pace.
- saturday I might do a ton of 400's
- i'm also going to start resting after sessions like these... walk rest tomorrow.. that way i can push myself alot harder during these speed sessions.











Food

7 PM

- 2% milk



Food

9 PM

- 4 x eggs
- 2 x veggie egg rolls
- some stacy's pita chips
- propel



Food

10 PM

- 2% milk
- chocolate fudge brownie



Food

12 AM

- propel




tomorrow = walking rest.. and not pushing the pace walking, nice and light.

right hip flexor is a bit more tight .. both quads are tight/sore.

need to sleep ASAP, i'm extremely tired.

<a href="http://www.youtube.com/watch?v=7DCR03UDggA" target="_blank">http://www.youtube.com/watch?v=7DCR03UDggA</a>

mo farah talks to facebookers while on the treadmill

https://www.facebook.com/MoFarahGold/videos/vb.120065621348142/1316429258378433/?type=2&theater

there's another one on there which is better, it's 13 minutes long.. can't link it tho dno why.

Training has been lax. Have been wondering why I've been so tired and lethargic and then BOOM! Sore throat, headache, aching joints. Here it comes. Hoping this is a short term one I can knock on the head over the next couple of days.

fawk. every1 is sick lately. i even felt something coming on and had some bad colored mucus for one day but it disappeared.. tho i have been sneezing lately.

My wife has it worse and unfortunately has a half ironman on Sunday so here's hoping she recovers quickly. She's put in so much time  (10-15 hours per week) for the last 6 months that it would be devastating. Anyway, she's got 2 days to rest so fingers crossed.

damn!!

that's horrible. really hope she recovers fast & kills that half ironman. your wife is a beast!

pc!

getting a tux made and went today to do a second fitting of the shirt and jacket and to try on the pants. they were so tight they looked painted on, i couldn't even fold my legs enough to tie my shoes. turns out the guy who makes the pants didn't believe the thigh and hip measurements he'd been given because they were so out of proportion to the waist measurement.   

HAHAH!!! that's beast.

dem squats mayne.

no worries, they'll just remake them and i'll get fitted again next week. i'm gonna look sharp as fuck.

ACHES/INJURIES: last vestiges of cold
SORENESS: none
MENTAL STATE: tired but good, then really good

- warm up
got 50 double unders at one point. a bonus of having a short rope is double unders are way easier. criss-crosses much harder.

- DB SVJ 10s x 3,3,3

- SVJ x 3,3,3

- SL SVJ x 5,5/leg

- squat 140 x 1,1; 80 x 20
140 was easy but a complete twisting mess. might be time to revisit paused squatting and really focus on form. same story for the 20-rep set: hips a little all over the place in the bottom ROM. still, no pain anywhere and felt great. didn't even get a back pump, which means core was solid throughout. bw x 20 after not squatting heavy for two months is alright.

- bench 80 x 5,5
right thumb hurt a bit after the first set, okay after second. still readjusting grip.

- superset x 2
-- TTB x 10; windshield wiper x 10
-- hyper x 10

- kroc row 36 x 13L; 14R
bah. something to work from

- stretch

feel super awesome now. going to lahore this weekend, will do a bunch of walking but that's it.

nice! big sesh.