Adarq.org

pre-race weekend rest day, needed it.

my new kenya running shirt shipped, slick af. love it.

---

08/03/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings barely, glutes slightly
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 9.5

wakeup = 09:30 AM (slept in)

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:30 AM: water
10:00 AM: food: 1/2 of a southwest chicken tender wrap (really good), beet juice, some chips, water
02:00 PM: food: 2 x banana, koia cinnamon almond drink (OMFG), water
06:00 PM: food: la fontana: small 10" pizza, bread w/ pesto, lots of water
10:00 PM: shave head/face
11:00 PM: food: koia coconut almond protein drink, koia vanilla bean protein drink, rxbar, water
11:20 PM: leg drain watching running videos

?taken-by=andrewdarqui

rest!

feel good, other than some soreness. should be gone by tomorrow morning. fast race tmw, should be fun.

again, goal is sub11 for 2.

..

these koia drinks are nuts. i thought they just got lucky with the coconut almond one, but that cinnamon one is insane also. i'm addicted. they feel so clean going down/digesting though, so not scared about it.

Beach to Beacon 10k tmw, great elite list.

Jake & True! yeaaaaa.

http://www.beach2beacon.org/newsroom/21st-td-beach-to-beacon-10k-on-saturday-to-feature-olympian-molly-huddle-and-maine-native-ben-true-among-6500-runners-in-cape-elizabeth-maine/

Elite Athlete Bib List for the 2018 TD Beach to Beacon 10K (updated thru July 29, 2018)
MEN
2    Ben True  USA
3    Shadrack Kipchirchir  USA
4    Jake Robertson   New Zealand
5    Stephen Sambu   Kenya
6    Tariku Bekele   Ethiopia
7    Amdework Walelgen   Ethiopia
10  Callum Hawkins   Great Britain
11  Ross Millington   Great Britain
13  Shadrack Biwott   USA
14  Lopez Lomong   USA
15  Andrew Bumbulough  USA
17  Matt Llano  USA
18  Parker Stinson   USA
19  Trevor Dunbar   USA
20  Luke Puskedra   USA
21  Colin Bennie   USA
22  Mason Ferlic  USA
23  Martin Hehir   USA
24  Dillon Maggard  USA

WOMEN
101 Molly Huddle  USA
102 Sandrafelis Chebet Tuei  Kenya
103 Buze Diriba  Ethiopia
104 Ababel Yeshaneh   Ethiopia
105 Pauline Kamulu Kaveke  Kenya
106 Emily Sisson  USA
109 Laura Rose Donegan   Australia
111 Rochelle Kanuho   USA
113 Alia Gray   USA
114 Emily Durgin   USA
116 Katie Matthews   USA
117 Gwen Jorgensen   USA
118 Ayano Kubo   Japan
119 Sayo Nomura   Japan
120 Rachel Hyland   USA
121 Kaitlin Gregg Goodman   USA
122 Annika Pfitzinger   New Zealand
124 Sydney Devore   USA
125 Katie Kellner   USA


sick!

light/recovery.

---

08/02/2018

bw = 139
bw before bed last night = ?
soreness = hamstrings/glutes moderate
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:15 AM: water
09:50 AM: workout: light recovery (grass/dirt/rocks, legs sore): 30 min
10:30 AM: workout: bw
10:45 AM: food: rxbar, 2 x banana, koia coconut almond protein drink, water
02:00 PM: food: banana, turmeric drink, lots of water
06:00 PM: food: whole foods: small portion of orange chicken/beef, white and yellow rice, black beans, water
08:12 PM: workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
09:45 PM: food: beet juice, 2 x banana, rxbar, water
11:00 PM: food: chicken tender cobb salad, some tortilla chips, some salt/vinegar chips, koia protein drink, rxbar, water
12:30 PM: leg drain: 30 minutes



workout: light recovery (grass/dirt/rocks, legs sore): 30 min
- https://www.strava.com/activities/1744846256



workout: bw
- good

3-5sec dead hang neutral grip pullups: BW x 8
full dips: BW x 9



workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
- https://www.strava.com/activities/1746073239

"but that's not true" -> deep af.

no coaches, runs alone. dude is a beast.

<a href="http://www.youtube.com/watch?v=6GYaOhue4B8" target="_blank">http://www.youtube.com/watch?v=6GYaOhue4B8</a>

nice little interview with Houlihna

“Running is without doubt something that I love, and I sometimes think people underestimate the power of love. I don’t love running because I am good at it, I’m good at running because I love it. It is something that brings me joy because I am passionate about it.”

https://www.iaaf.org/news/series/shelby-houlihan-loves-running

odskpodkgd

light + a little bit of hard speed.

---

08/01/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water



workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
- https://www.strava.com/activities/1742382445






workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
- https://www.strava.com/activities/1743851149
- lunges: 6 min
- (need to list these here also, hard to read in the titles)

happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.

lunges were very strong.. adapting.



i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.



thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat.. hehe.

?taken-by=notafraid2fail