Adarq.org

- run 6.5 km, strides @ 20s w/60s rest, jog rest of the way home

- stretch

it was hot. first speed work since being back.

nice!! strides ftw.

race day.. x 2!

journaling early.

---

06/30/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5-7

wakeup = 05:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
05:30 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
07:30 AM: food: rxbar, 2 x banana, water
08:45 AM: food: jamba juice: beet smoothie, turkey sausage / egg / cheese wrap
09:15 AM: food: starbucks: cheese danish
10:00 AM: water
11:30 AM: food: 2 x toasted sourdough + tons of butter, beet juice
12:30 PM: nap: 2.5 hours, so tired .. feel way better upon waking up
03:00 PM: water
05:00 PM: food: rxbar, water
06:00 PM: food: (stomach dying, needed something, felt fine after) rxbar, water
06:05 PM: warmup + race: All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
07:00 PM: food: post-race food! five guys cheeseburger, rxbar, blue bell ice cream w/ sprinkles etc, potato chips, sprite, water
08:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
09:00 PM: food: acai drink, water
10:00 PM: food: orange juice, water

warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
- https://www.strava.com/activities/1671411873
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=233

did just enough to try and win but kid outslicked me, solid kick and perfect timing.

another 5k later!!!! hah.

btw every1 was drenched. hot and humid af hah.

EDIT: Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak - correction: 3:58 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

^^ lol. beast.













^^^

hr really blew up. was hot/humid af out there.



TODO:
race #2

All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
- https://www.strava.com/activities/1672735019
- http://accuchiptiming.com/images/race_results/2018/All_American_5K_Run_-_Age_Group_Results.htm
- 17:52 official, 17:53 watch! lol nice.
- accuchip races are usually spot on.. it's impressive. all of the weird ones are splitsecondtiming races.

was worried about legs during warmup, felt tight. once race started tho, all good. no gas 3rd mile tho. really tough race. top3 was a battle.

3rd place guy lead for 2 miles. then 1st place guy took over. i let him separate too much. then i past 3rd place guy to move into #2. Couldn't make up that ground on #1.

another college runner kid, I think. lol!!

quick cool story: kid who came in #1 and beat me by 13s, beat me by around 3 minutes in 2016. He hit like 16:3X for 5k then, in good weather. I hit 19:3X or something. Another fast "kid" though, 5k PR = 16:19.

Guy who finished 3rd who was leading most of the race, is another 16:XX guy.

Lesson learned today: these young folks are strong, so I need to get stronger..

This was a great race & event!



^^ HR WAS GREAT!! and it was SCORCHING OUT! and I was running faster. awesome. Less humid than earlier today, but def hotter. That humidity is the real villain lol.




?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui



PR's:
- beat a "16:XX guy"
- lost very close to two other 16:XX guys, & one of them with some serious mile speed (4:27)
- two 5k races in one day, two top3's

solid! Not sure if i've ever gotten a W against a 16:XX guy before.. like one who is still in shape/strong. Other than maybe Sonja but she's mostly 17:XX now. These people I raced today were young so, good sign I think. Also, losing so closely to two really strong runners is also a great sign. happy about it. major progress, especially considering I had to be very strategic today in my first race in order to conserve for the second, and still managed to gut out a brutal 2OA in the 2nd race against 2 other strong runners.

got to stay healthy and keep this up!

probably another 5k on Wednesday, July 4th 5k.

pc!

^^

Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

http://lynnfightingknights.com/sports/mtrack/2017-18/releases/20180418mkwelw

FRA/ARG 1-1!

go FRA!!!!!

?taken-by=run_ix

light day!

---

06/29/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, left quad barely barely, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
07:15 AM: food: rxbar, water
07:55 AM: workout: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
09:30 AM: food: 3 x grapefruit, rxbar, banana, water
12:30 PM: food: whole foods: orange chicken, rice, some beef, beet juice, water
01:30 PM: nap: 1 hour
03:30 PM: food: trail mix bar, water
06:30 PM: food: char hut: double grilled chicken pita w/ bacon, beet juice, honey/chipotle cashews, water
09:10 PM: food: tart cherry apple cider vinegar shot, lots of water
09:25 PM: leg drain: 30 minutes

dropped a hammer on my foot around 11 AM lol..
- iced it, it's good

workout: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
- https://www.strava.com/activities/1669563501

wanted to do 1.5 hours, only did 56 min.



two races tmw. two top 3's hopefully.

first 400 is beast. nice strategy.