Adarq.org

Lets seeeeee....

Friday did some back/biceps. Went well.
Saturday. Speed work (jump complexes, circuit: bamded jump squats, hang cleans, ME box jumps). Couldnt 'wake up' until the 3rd circuit then felt good.
Sunday. Chest/shoulders/triceps.... 45 mins of ball handling. Very nice.

Today...

Arrive at rec league game. warm up. Go out...feel good. Hit my first 3 shots (all 3s) before rimming out a heat check 25 footer. Proceed to drop 27 points in the first half and were down 44-40. But Im just not missing. I feel...normal. Like when i used to hoop  A LOT. Seond half...we come back. Up 15 or so and I come through the lane with 3 mins left and stuck at 48 points lol, get thrown an oop... I out jump the ball and try to 'slingshot' it. Back ironed. Holy hell! I got UP. Surprised becuase ive played every min...but im not tired. Hmmm. 1 min left. Still want 50... shovel pass in the lane. One step. Both hands. Body to body with a 6'2 defender. He has his hand on my shoulder and I dont care...Im putting him in a body bag. Nope. Back ironed again! Now Im mad AF. Next possession: Left to right crossover into the lane...RL plant...tomahawk. And I MURDERED it. Tried to kill the whole goal. 50 points! We win 90-68. I say hmmm... go make one ME jump. Dont feel the ankle snap but I see the video and wow. Ok. One attempt at a windmill off glass...meh shit toss. Off the dribble tomahawk just like in the game? Over powered lol! Im getting up but decide to save it for squats.

Go eat light.

Time to squat!!!! Using the missed poster as motivation.

Warmups + light jumps

Squat: bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Explosive.

5x3 at 345lbs. Good reps.

Curcuits x2: step ups, calf raises, box jump, core. Leg extension, front squat, box jump, core.

GREAT workout!!!

Oh and vid of said post game shenanigans!

<a href="http://www.youtube.com/watch?v=Q4AmOgk-3Y0" target="_blank">http://www.youtube.com/watch?v=Q4AmOgk-3Y0</a>

like i mentioned on youtube, I think that's the highest height check i've seen from you..

absolutely ridiculous. keep it up.

ok these are both grimey but i listened to them today..



the first one primarily because I heard it in an NBA commercial and it sounded hype:

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



and this one because it's solid dunk music:

<a href="http://www.youtube.com/watch?v=PCUS3yeND9c" target="_blank">http://www.youtube.com/watch?v=PCUS3yeND9c</a>

i think that shit influenced my body's decision to just turn the boosters on during my 1-mile race.. how the fuck can you hang back & pace with dunk music in your brain?



fwiw, i listened to start a party 1x, and all there like 10x.




i do not condone anything in those videos/lyrics but they hype me up. funny how that works.

lmfao.

<a href="http://www.youtube.com/watch?v=c5jvBxLZLwk" target="_blank">http://www.youtube.com/watch?v=c5jvBxLZLwk</a>

is this real?

that is the scariest & creepiest thing i've ever seen........................... terrifying.

damn been a while since I PR'd something!! WTF!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427

12/7/2016

race: 1 mi in 5:20 (+5s off of PR)
- strava: https://www.strava.com/activities/796527806#
- boca mile race: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6253
- some serious PR's:
- 4th in age group by 5 seconds.. 27th overall, eek. 14 sub-5's
- 1 KM: 3:03 (-4s) 12.21 mph @ 4:55 min/mi pace
- 1/2 mile (800m?): 2:23 (-4s) @ 4:46 min/mi pace?
- 400m: 1:03 (-4s) 14.1 mph @ 4:13 min/mi pace

would be dope if they had a video like this (this is from 2011):

<a href="http://www.youtube.com/watch?v=ufuKE3qx9cQ" target="_blank">http://www.youtube.com/watch?v=ufuKE3qx9cQ</a>



here's some video from earlier before the start:





some small clip from the start of the race.. you can see the energy:

https://www.facebook.com/AidenLSherlock/videos/pcb.380274595645481/380273595645581/?type=3&theater



other people's stuff.. i don't take my phone. ;f

RACE DAY!



12/7/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 149 lb
morning resting heart rate = didn't measure
soreness = quads barely, right heel barely
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11 AM

- 4 x egg + english muffin + honey
- sweet green tea
- 2% milk + 1 tspn coffee + honey



Food

4 PM

- quarter watermelon
- banana
- english muffin



Food

6:30 PM

- small bit of sweet green tea



Session: Evening

6:30 PM

light warmup, then some strides etc
- flying ez.
- easily hitting 4:30 min/mi pace
- felt great



race: 1 mi in 5:20 (+5s off of PR)
- strava: https://www.strava.com/activities/796527806
- boca mile race: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6253
- some serious PR's:
- 4th in age group by 5 seconds.. 27th overall, eek. 14 sub-5's
- 1 KM: 3:03 (-4s) 12.21 mph @ 4:55 min/mi pace
- 1/2 mile (800m?): 2:23 (-4s) @ 4:46 min/mi pace?
- 400m: 1:03 (-4s) 14.1 mph @ 4:13 min/mi pace

so basically.. long story short.. I was planning on just staying with the lead pack.. but there were sooo many people it was exciting, thousands of people lining the streets and every1 cheering etc.

so, for the first ~5 seconds (right off the start), i'm with the lead pack .. but the pace felt slow, even though I didn't know what the pace was (didn't check my watch). It definitely wasn't slow though, it was probably ~4:40 pace.. so anyway, in my head I just said .. who cares, let your legs do what they want and see what happens.

so I just let my legs loose and they gave me ~450m @ 14.1 mph, relaxed.. then paced started slowing.. so I was leading for ~800m or so.. ran a ~1:03 for my first 400m .. it felt like I was in a huge lead at that point, couldn't see any shadows coming up on me or hear anyone LMFAO.

so I just tried to keep that up for as long as possible and then I started slowing down due to physiological factors.. the best thing about all of this was though -> that ~14.x mph speed (4:13 min/mi) was relaxed, it wasn't like I was "straining" or maxing out.. I mean I was able to continue running for the whole mile so I didn't go completely max.

at about 1 KM everyone was flying by me.. haha. that really sucked but whatever.

sub-5 would have been nice, but pushing myself to the max means alot more... I can attempt sub-5 several times per week at a track for example .. i'm trying to do some crazy shit, so, why waste the adrenaline/power that was flowing through my veins?

i'm still so amped up I can't sleep..

honestly, it felt like I was dunking.. I think dunking ruined my mentality.. i'm so damn aggressive it's insane. Like, I just want to crush the pace like I wanted to crush dunks, like I wanted to crush tennis serves/strokes.. Dunking changed my permanently.

i'm honestly shocked @ the 400m...... i've run really hard 400m's at ~1:07-1:10 lately -> this was nothing like that.. the fact that my body/mind gave me 14 mph speed while still staying relaxed is truly motivating.

big things coming (if i can stay healthy).



i'm actually proud of myself for not holding back.. would have been so easy to hold back and trail all of these fast people, and still burn out/not do as expected.. but instead I just gave in completely to the moment and let my instincts take over.. that feeling is amazing.. it's completely different than "trying to hit a certain number".

my friend (and someone i train with occasionally) said it was awesome what i did.. most people would disagree.. he thinks like me though, he's about hitting that elite level (ironman) so he understands how I think. He said I was flying, took off and all u could see was hair bouncing flying down the street. lmfao. He actually passed me around ~1200-1400m. It's actually really impressive, he literally did an ironman on his own last week and still has low 5 min/mi speed.. he needs to train speed more, dude has power.

the bottom line for me is.. I need to experience these low 4 min/mi paces more.. My legs want it.. my mind wants it.. my nervous system wants it. If you think about my last week of training (injury, walking, wreckage), it's kind of surprising I was able to hit/sustain such speeds for as long as I did.. IMHO. good sign.

also, two girls beat me. one of them is some 'famous' runner:

http://running.competitor.com/2011/05/interviews/master-of-her-domain-exclusive-interview-with-sonja-friend-uhl_27074










This was easily the most fun event i've ever done..



Food

7:30 PM

- ~10 x small slices of free pizza



Food

10 PM

- 2 x chocolate
- 2% milk
- propel



Food

2 AM

- 2 x 2% milk
- banana nut oatmeal + honey
- chocolate fudge brownie

this dude has crazy bounce

the best chain milkshakes are potbelly, hands-down. get a chocolate-oreo. costs less than $4, real ice cream, real little oreos. fuck.

never heard of potbelly.. did a store locator, none within 100 miles!