Adarq.org

last night

- run 8.73 km in 49:24
first ~3 km with gf in ~5:40 and didn't come down too much from that after she peeled off to go home. trying to take a page from adarq's book and build up very light mileage (5:30-5:45/km) in the heat. 8.7 obviously isn't that far but easy does it.

- stretch

nice

ya man, i just "figure out how to survive". do what i need to in order to hit my time goal, ie 1, 1.5, 2, 2.5 hours etc. whatever it is, just focus on "survival", and that gets me into the right pace/mindset. I don't focus on mileage, even though I list it. all of these sessions are "time based". It helps alot because, pace doesn't even matter anymore. If I hit 2 hours going 9:XX vs 8:XX vs 10:XX, it's still 2 hours etc. Really helps mentally.

occasionally you have to drop the hammer speed wise in the heat, but that can be done interval style w/ big rest etc, biggest thing there is just hitting some hard paces for a decent amount of time. So it's alot easier when it's say, 1 mile hard, 1 mile super ez, 1 mile hard, 1 mile super ez, 1 mile hard, cool down etc.

pc!

light day!

some old photos

?taken-by=andrewdarqui

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06/24/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5?

wakeup = 06:00 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:
06:10 AM: food: rxbar, water
06:50 AM: workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
09:00 AM: workout: bw
09:15 AM: food: beet juice, tons of water
10:45 AM: food: boca's grill: same breakfast as last week (steak/eggs/arepa/bacon), chicha desert! (was good), lots of water
04:00 PM: food: 2 x chocolate puddings
06:45 PM: workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
08:30 PM: food: 2 x banana, 2 x toasted sourdough + jelly (strawberry on one, apricot on another), rxbar, beet juice, water

?taken-by=andrewdarqui

workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
- https://www.strava.com/activities/1659092486

fun. wore my new japan track and field shirt, lul.





workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 10
full dips: BW x 10



workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
- https://www.strava.com/activities/1660362330

nico getting way up

?taken-by=nicodunks

man.. shelby houlihan is destroying everyone.

just doubled 1500m/5000m.

she looks so strong when she runs it's insane. so legit.

huge mistake from Senegal's keeper now I think.

great attack by Japan.

2-2.

great match.

<a href="http://www.youtube.com/watch?v=Jcep4XI7lvM" target="_blank">http://www.youtube.com/watch?v=Jcep4XI7lvM</a>

Quote from: adarqui on December 28, 2015, 12:24:24 am

Abebe Bikila, barefoot 1960's Marathon.

<a href="http://www.youtube.com/watch?v=w_Nygi01VqI" target="_blank">http://www.youtube.com/watch?v=w_Nygi01VqI</a>

NIIIIIIIICCCCCCCCCCEEEE!!!!!

yup. absolutely mind blowing. winning an olympic marathon, 26.2 miles, barefoot.