Adarq.org

fuck, i want a milkshake.

that milkshake looks ridiculous right?

when you're done drinking it.. there are these huge chunks of salted caramel at the bottom.. so you pop the lid off and chug those down and chomp on em`.



I love cookies & cream shakes but those salted caramel chunks usually sway me.. Cookies and Cream shakes taste 'cleaner' to me though.

might have to go to mcdonald's soon. or maybe buy some ice cream and just do it myself. they don't know how to make milkshakes in this country.

i've been craving those McD's Frap's for a long time.. but I haven't caved.

That oreo blizzard (mcflurry) is dope too.



If you decide to go......... enjoy

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!

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

Have a good run! And good luck!

thanks alot man!!!

was crazy fun.

updated journal (previous page) with results etc (well doing that now)

That sounds like an awesome race man

ya man it was amazing.. so much fun.

felt excited just reading it!

hah cool!!

ya, i was so amp'd from it.. took me until 3:30 AM before I started feeling tired.

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.