Adarq.org

need to get some blocks eventually!

^^ Also, don't always have to run hard to improve running speed. slow running is very effective at building the aerobic system. For the most part now, I run fast/hard like 2x/week (one speed, one race or another speed). The rest is light, slow running. The vast majority of my running is at easy effort. I've come to realize, that's the best from an injury/health perspective AND a performance perspective. Hard running is essential but, doesn't need to be done every session. Instead it can literally be 10-20% of your total running "sessions" and like 5% of your total running time etc. It's interesting but it works.

Also, i've been gearing up to bring back 2x/day sessions. Just more light running. Responded incredibly well to it last year. Been wanting to bring it back and see how I respond this time.

Quote from: adarqui on May 20, 2018, 09:56:06 pm

destruction by Livingston. eek.

Best play of the game. I watched that at least 5 times.

But yeah, Houston are cooked.

yup. done.

imho, they look awful.

CLE looks awful too (for the most part), but .. LEBRON. CLE also doesn't have to face a juggernaut before the finals, ie GSW. HOU doesn't look anywhere near the level of GSW. I mean props to them for getting to the Western Conference Finals but they don't look like an NBA Finals team.

so, apparently that track meet I did on friday, was live streamed on youtube! I found the video (2+ hours)! hahaha.

it's bad quality but, it's better than nothing. The sad thing is, last years meet was high quality HD. I think because they didn't live stream it. There's clips, not one big live stream video. Not sure though.. wish it was solid quality, would be awesome.

You can see how confused I am to start the 1600, it's pretty funny.

I'll pull clips out etc and upload them tomorrow or the day after.

long run day.

aborted the mile race on the horse track. non-stop rain, too dangerous. Director of the race sent me some clips, looked like a smart move: mud, tons of water, etc. A 4:30 miler shower up, and ran it in 6+. Would have been fun but... risky. Plus, driving there would have been hell. The weather was very bad.

---

05/20/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors slightly (right adductor moreso), left bicep modeate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

data collected throughout the day when I have my watch on:
HR low: 34 (after run)
HR high: 185 (run)

log:
08:15 AM: food: rxbar, water
09:15 AM: food: oatmeal + tons of pink salt + tons of honey, water
11:00 AM: workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
12:30 PM: GU, water
03:00 PM: food: cold stone: oreo milkshake with whipped cream
05:00 PM: food: rxbar, pasta, water
08:30 PM: food: 4 x grapefruit, 2 x rxbar, water

was too lazy to make eggs. didn't want too either. should have just gotten a high protein meal somewhere. fail.


workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
- https://www.strava.com/activities/1585049246



?taken-by=andrewdarqui

?taken-by=andrewdarqui



left & right foot have cramped since the run. hehe. hate that. hope nothing bugs out because of those cramps.

destruction by Livingston. eek.

<a href="http://www.youtube.com/watch?v=Phl82D57P58" target="_blank">http://www.youtube.com/watch?v=Phl82D57P58</a>

^^

that yt claims there is full video .. i'd watch that. can't find it though.