Adarq.org

rest day!!!

left vmo tweak from last night def significant. might have to rest monday as well. i imagine i'll be good by tues/wed tho, don't think it's that bad. i've had this before, especially from overdoing heavy high rep squatting etc. similar spot.

track meet on friday tho.. we'll see. so far i'm the only one signed up for the 1600m.

also, won't be running through any pain etc. either heals & I run, or i'll just walk light etc. no problem, any extra rest will probably be good for me.. lol.

?taken-by=andrewdarqui

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06/17/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo slight strain, right knee barely, left/right ankles on occasion barely
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
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 09:00 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:
09:15 AM: rxbar, water
10:30 AM: food: Boca's Grill (excellent): steak/eggs/bacon/arepa, huge oreo milkshake thing, water w/ lime
02:30 PM: nap: 2 hours
05:00 PM: trail mix bar, wheat grass shot, banana, water
06:30 PM: dog walk w/ lots of quad stretching - made left vmo strain feel alot better temporarily
08:00 PM: 6 x eggs, some sourdough, (avocado toast) toasted sourdough + avocado, carrot/mango/banana smoothie from yesterday, vegan fudge brownie, water
09:00 PM: leg drain: 30 minutes



?taken-by=andrewdarqui

I was so pleased with that breakfast.. milkshake was awesome but, the breakfast was even better. very solid spot!

Cabada, 2nd OA @ Grandma's half

splits in third photo:

?taken-by=fernando.cabada

?taken-by=fernando.cabada

SUI/BRA 1-1 tie!

this world cup has started off great.

MEX 1-0 over GER so far.

lucky to watch the first half at a spanish restaurant, people going nuts.

race day!

felt great today. shitty warmup (because i got there fairly late), but got it done.

?utm_source=ig_embed



?taken-by=andrewdarqui

^^^ 100 miles in 6 days.. ballin.

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06/16/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none, during evening light run: left vmo "cramp" slightly
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
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6

wakeup = 05:45 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: 40?
HR high: ?

log:
05:55 AM: food: oatmeal + tons of pink salt + tons of blueberry honey, water
06:45 AM: warmup + 3 poops LMFAO
07:00 AM: race: Creek Hoops 5k: 17:33 official / 17:23 watch - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
11:30 AM: workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
01:45 AM: food: strawberry juice, banana, rxbar, tons of water
02:30 PM: food: whole foods: tons of orange chicken, rice, water
03:15 PM: food: jamba juice: beet juice smoothie
05:00 PM: nap: 2.5 hours (died, passed out)
07:30 PM: water
09:10 AM: workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.
10:00 PM: food: 3 x banana, 6 x eggs, 2 x toasted sourdough + irish butter, peanutbutter banana bites, chocolate fudge brownie (small), tons of water
12:00 AM: leg drain: 45 minutes (so painful, toenails/toes = wrecked!)



race: Creek Hoops 5k: 17:33 official / 17:23 watch - 1st OA! Small race but turned out to be very fast/competitive! Ran with 3 of my friends, props to them, great battle! /// 5:28 last mile!
- https://www.strava.com/activities/1641837177
- https://runsignup.com/Race/Results/61095/
- https://d368g9lw5ileu7.cloudfront.net/races/results_hobu6xxvtn4hewzcvdekaw6n8a5g.txt
-
- 5k official: 17:33
- 5k watch: 17:23
- 2 mile: 11:03
- 12 minute test: 2.16
- 3k: 10:20
- 3 mi: 16:48
- fastest 3rd mile in a 5k: 5:28

 

All that high mileage training in the heat/humidity is paying off. 🤓🏃

Unexpected 5k PR and 2-mile PR in like 80F+80%. Really small race but, me and 3 friends (Junior, Cory, & Eddy) showed up to battle it out, All of us finishing top4, really awesome. I managed to get 1st OA with 17.33 official, 17.23 watch.

The thing i'm most happy about is my last mile, 5.28. Fastest last mile of a 5k for me. Previous fastest was like 5.42... so, big PR. Also, ran this race with 81 miles on my legs so far this week. Might end up with 110+ jajaja 🤓🏃💪🤙👽

Weak final kick but whatever.. I made up for it by "kicking" a mile out.. not really kicking but, just going out at a risky mile pace for me, considering the context (weather/who I was battling with/never having done it before etc). But just wanted to try it. Was very happy to see sub5:30 on my watch for that last mile.

Track meet friday!! Need to figure out how to run a 4:3X mile now....... Strategy: go out at 4:3X until I die, then keep running. Think I could do that for 1200+weak400 = big PR. dno. we'll see.

Also, finishing the month (June 30) with 2 5k's on one day.. Never did that before. But, there's one @ 7 AM and another @ 6 PM, so why not?








workout: 2 hours light (grass/rocks/dirt, HOT AF): kept it at mostly sub-10, but let it drift off at the end, was cooking.
- https://www.strava.com/activities/1642573271

felt great





workout: (100.4 mi in 6 days) /// very light run (grass): 30 min :: felt great but left VMO (quad) started "cramping up a little" at the end.
- https://www.strava.com/activities/1643255311

ahh i know what i did to my quad.. i guess they were fatigued, stretched my calves/ankles a little while walking dogs, also tenses up my quads a bit at a certain angle, then did that light run.. must have stressed em a bit, left vmo (vastus medialis) spazzed out a bit.

all good. much needed rest tmw.



distance PR:
- 100.4 miles in 6 days, not 7!!

poor morocco. heart goes out to that guy with the flawless header technique and terrible situational awareness.

damn!!

i love how the iranian player celebrates as if he made the goal, hah.

<a href="http://www.youtube.com/watch?v=3AhiqYMfDA4" target="_blank">http://www.youtube.com/watch?v=3AhiqYMfDA4</a>

argentina is like the cavs: a bunch of players waiting around for their superstar to do something awesome. when messi hits his spots that can work, when he blows big chances they end up drawing a country with half the population of washington, DC.

Messi should have hit that free kick, but:

Hannes Halldorsson (Iceland's keeper) is an absolute beast.

Iceland ftw.

https://www.independent.co.uk/sport/football/world-cup/world-cup-2018-iceland-argentina-lionel-messi-penalty-save-hannes-halldorsson-a8402631.html