Adarq.org

easy day with some hard hill sprints mixed in!

ooh!!!

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04/12/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, after run: calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:45 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 1608 (hills)

log:
07:00 AM: food: oatmeal + pink salt + honey, water
08:00 AM: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
09:30 AM: food: rxbar, water
09:45 AM: workout: bw
11:00 AM: food: 4 x eggs, beet juice, tons of water
02:30 PM: food: cashews, prunes, water (gave me heartburn!! wtf)
06:00 PM: food: fyr & ice asian food?: some spicy kimchi beef ramen soup, water
07:00 PM: food: rxbar, water
08:30 PM: stretch: 1 hour while watching a half marathon video: all short holds, lots of quads, calves, hamstrings, glutes, toes/feet, adductors, upper/wrists/forearms etc: feel good after but also feel areas that tend to flare up .. regardless, going to keep focusing on this until i'm not feeling areas flare up from a simple stretch
09:30 PM: water

workout: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
- https://www.strava.com/activities/1504099771
- vo2 max: 60 (eek!!!) -> elevation might have confused it tho ... felt really good out there today. flying.






workout: bw
- at the park .. they have a great little calisthenics area

3-5sec dead hang paused full chinups: BW x 10
full dips: BW x 12

been wanting to read this, keep putting it off .. posting it here in case I forget about it:

Automated Fitness Level (VO2max) Estimation with Heart Rate and Speed Data

https://www.firstbeat.com/wp-content/uploads/2015/10/white_paper_VO2max_11-11-20142.pdf

Yeah I figured after year 1 once I can do stuff like muscle ups and pistols and what not I will do local competitions to see how I stack up.

Today so far is a bust, its super cold in the gym and its weird like my muscles are burning up and like cramping which usually they just burn.  My energy levels are low which i felt on just doing 100 count JR.

Anyway i warmed up
Mile run
The 21-15-9 where i broke it up into 7s, 5s, 3s
The 4 mins of whatever wod i wrote earlier.  Going to walk, stretch and count this as a loss.  Will go home, eat, relax and come back at 12 to make up for it.

a year is alot tho man. go do one and perform "shitty" (or good who knows) -> it'll be great for your focus. Plus it'll give you an idea of how much you actually enjoy it. You could be like meh, or you could be like damn this is sick!!!!!!!

once you signup for a competition, things much more easily fall into place.

my 2 cents! :d

when is the men's 10k? today right? man I wish i could watch that live.

what a game. Ellington on fire. 6 three's in the 4th.

but TOR keeps answering.

tied with 8s left. heat ball. somehow get it to Ellington.

easy day! fatigued.

I think I got bit by some horseflies or something on the back of my head. I got attacked today at the park & my head has been stinging all day. Didn't put 2 & 2 together until later on lol.

Got my Kenya windbreaker hoodie ... it's pro af!!!!!!!!!!!!!!!!!!!!!!

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04/11/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, adductors moderately (left more so), calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's (hills)

log:
07:00 AM: food: rxbar, water
07:22 AM: workout:
relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
08:45 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: whole foods: egg sandwich, beet juice, water
11:30 AM: water
02:30 PM: food: kapow: veggie/egg fried rice with chicken + avocado, 3 x water w/ lemon
03:00 PM: food: sloans: 2 x ice cream scoop, peanut butter cookie
06:45 PM: workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
09:30 PM: water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
- https://www.strava.com/activities/1502176256
- vo2 max: 61 (EEK!!!)



workout: bw
- ok

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 12
S1: single leg standing abductions: x 30
S1: leaned over single leg hip extension: x 50



workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
- https://www.strava.com/activities/1503288004
- vo2 max: 63 (ok nice..)

spikesmag has some nice photos

?taken-by=spikesmag

?taken-by=spikesmag

race day! legs feel weird as expected. lots of "fake pain/tightness". hate this kind of shit. hamstrings/adductors sore. calves tight. eh.

nutshell: 2OA in the mile race, 5:06 watch, lost by ~0.3s to my fast af friend.

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04/10/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings moderately, adductors moderately (left more so), calves slightly
aches/injuries = none! good news!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 07:00 AM

data collected throughout the day when I have my watch on:
HR low: 51
HR high: 170's?

log:
07:30 AM: food: 3 x banana, beet juice, water

just pasting this in, too tired to re-write it:

My plan of attack for freshening up my legs before tonight’s mile race:

(09:30 AM) Contrast shower: scolding hot (10+ minutes), to cold (5+ minutes)
HR hit 158 at the very end of the scolding hot portion - which seemed accurate considering I felt like I could pass out
HR dropped down to high 130’s for the cold portion
HR dropped down to ~63, 45 minutes after
(10:00 AM) 40 minute Leg drain in compressions (while reading a book lol): immediately following contrast shower
Feet incredibly numb towards the end - when it starts feeling “unsafe”, it usually means it’s going to work good.
15 minutes after, legs feel really good
(NOPE) Another hot shower eventually?

(NOPE) A nap would be incredibly beneficial … but not sure i’ll take one: have work I need to do.

Race day nutrition:

(08:00 AM) breakfast: 4 eggs (with pink salt/black pepper), 3 bananas, beet juice, water
(12:00 PM) lunch: chicken wings, small amount of bread, water
(04:00 PM) pre-race snack: oatmeal + pink salt + honey, black tea
(05:00 PM) pre-race caffeine: GU w/ 40mg caffeine, water


workout: Ben & Jerry's Mile Race (no watch): 2OA @ 5:06 (watch) / 5:15.31 (official, lost by 0.03s? lol) -> Got sniped at ~0.9 mi by my dude Junior Rosa! ::: only thing i'm upset about is just not kicking properly, otherwise happy about it given the context
- https://www.strava.com/activities/1501375109
- http://www.splitsecondtiming.com/results/2018/icecreammile.php
- scorching hot
- feel like shit mile (legs dead/sore, cns kinda janky): 5:06  eheheh.

they changed the course last minute to include a u-turn, because of the weather. So I think that's why it ended up a little long. It was certified prior, but weather was wrecked today (rain/lightning all day etc). Was fine for the race, but they made the decision to change the course. We lost some considerable time/momentum with the turnaround, would have been awesome if they didn't change the course. Was feeling pretty good.

Really not sure why I couldn't kick properly. It wasn't because of fatigue. Sometimes you just "feel beat" and can't dig deep it's odd. At the end of the race I was fine, not hunched over/gas left in the tank. It's something i've done before in races and it really bothers me. All I have to do is punch the gas and the kick will come but for some reason i'm just coasting out the "defeat". Mental shit.

Also massive props to Junior Rosa. He got there at the very last minute, and couldn't even pin his bib - had to hold it during the race. No warmup either. I thought I had him around 0.8, he pushed and I accelerated and he let up, but then he tried again and got me

Really glad he showed up. No other fast folks showed up. I was getting bummed out until I saw Junior running up to the start with literally less than a minute until the race. Then I got amp'd.

Also, no watch. Never once looked at it. Interesting because I ran pretty steady/solid, other than the slow down approaching the turn around. So that's pretty cool.







garmin connect has been broken lately



my usual deep dig into the data, doesn't work anymore. annoying. need to contact them.



flexibility: very brief holds (~1s), high "rep" alternating (left/right limb) stretches
- hamstrings mostly, adductors/forearms/triceps/quads/calves less so

going to make this my nightly routine .. just going to keep hammering it until "experiencing a position" doesn't wreck me. also going to try and not overdo it, brief/comfortable holds, no forcing, etc.. need to put my limbs in these roms tho, rep after rep, until it's not a problem.