Adarq.org

SHUTTING IT DOWN FOR A WEEK! (well almost a week .. until next wednesday)

These tweaks just aren't disappearing .. need them to vanish. Also, right knee ITBS came back today (felt it during my run, potentially after going fast on a downhill, but after a few slow miles it disappeared). Was just a tiny bit but, got annoyed with it and stretched off & on throughout the day .. no real problem but, then when I was walking the dogs, I straightened my knees really hard, and it really made it scream. Could barely walk home. Baseball bat rolled & iced it afterwards -> helped alot.

anyway.. back off mode initiated.




easy run day #2



03/28/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal + pink salt + honey, water
06:59 AM: workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
08:30 AM: food: rxbar, beet juice
09:15 AM: food: 4 x egg sandwich on cranberry walnut sourdough, 2 x banana, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar, water
03:00 PM: food: le macaron: gelato milk shake, milk chocolate almond bark, water
05:30 PM: food: whole foods: beet juice, rxbar
06:30 PM: stretching: lots of bottom of feet, quads, glutes, TFL
07:30 PM: baseball bat rolling: itb, peroneals, calves
08:30 PM: food: 3 x banana, water

?taken-by=andrewdarqui

workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
- https://www.strava.com/activities/1476249945
- vo2max: 64!
- hr low all day

went fast on a small downhill, a bit afterwards my right knee started bugging, slowed down alot, went away, got back to running. bugged me off and on during the day. made it worse during a dog walk when i extended my knees HARD. just caused it to freak out.







the icing I did really helped alot, but still painful.

going to ice a ton, and just do some light walking etc.

i'm now in backoff mode so, when I eventually get back to running: no pushing through tweaks.

this made me LMFAO.. it's on Bron's official IG too. lool.

so good.

would be insane if lolyola wins it all

yup. they look so damn good. doesn't seem impossible at this point.

i'm pulling for them

gucci mane & migos are a solid combo. not he biggest fan of gucci but a few of the songs he's done with migos are pretty slick.

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

(havent listened to that specific url, at work .. lol)

screen shotted this from ross dettman's page, epic shot

- run 8.59 km in 44:07
dead legs. running in the morning is hard, always takes me a couple km to warm up, but i just never got warm today. four breaths in, four breaths out is my new cue for relaxed pace, forces me to take it easier than three in, three out.

that's how I was for many months, trying to get used to morning running. now i'm good! hah. if I can become a morning runner, anyone can I think it helps too: cooler weather, lower HR, and just a beautiful time to run .. Also most groups/etc have early morning sessions so, that eventually becomes something you can tag along with more easily. Finally, races! Since they are early, you will be more prepared. So training in the morning like this has more specificity!

TRAINING/GOAL UPDATE

i've signed up for two races on my whirlwind US-europe tour in may. this obviously gives me some hard targets to work toward, which is a blessing because if gives the calendar shape for the next couple months, and me an excuse to kick my training up a notch. hello, overload. i'm going to follow a version of the competitor.com "six weeks to a faster 5k plan," (http://running.competitor.com/files/2015/07/6-Weeks-5K-Training-Plan.pdf) modified slightly to accommodate some travel i have upcoming (dushanbe, for the first time in 2.5 years, which should be nice but is annoying because tajikistan is a ridiculous country that you can't fly to from the gulf anymore, smh) and my desire to have a time trial before i race for the first time in 16 years.

easy pace is 5:08 according to their calculator. joe was right, gotta slow down.

25-31 march
sunday: 8.25km easy
monday: rest
tuesday: 8.59km easy
wednesday: ~2km warm up, hill repeats 45s x 8 @3:30, ~2km cool down
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 12km easy

1-7 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, intervals 500m x 8 @3:55 w/90s rest, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 13km easy

8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25

15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 6.5km easy
thursday: 5km easy, strides 20s x 6
friday: rest [DEPART FOR DUSHANBE]
saturday: 15km easy, 30s x 10 @3:30 sprinkled in

22-28 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 6.5km easy
thursday: 8km easy (treadmill, replace strides with alternating lunge jumps)
friday: rest
saturday: 6km easy, 6km @4:25 (treadmill) [RETURN TO ISLAMABAD]

29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in

6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy
thursday: rest [DEPART FOR US]
friday: 4km easy
saturday: rest

13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest

20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest

27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike

^^ awesome!!!@$@$ Love when it's all laid out like that. Great to see you committing to some races. Your training will easily turn up a notch, just from that.

can't wait for Joe vs LBSS too!!

new workout plan off to an awesome start: felt sick from late morning until bed yesterday, slept badly, still feel sick/weak. cool! rest and lots of hydration today, better luck tomorrow.

that sucks tho.. haha!!!!

but ya, rest & lots of hydration!

easy run day.



03/27/2018

bw = 144
bw before bed last night = ?
soreness = quads moderate
aches/injuries = (right big toe fine wtf?), left medial ankle
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = excellent!
hours sleep: 9

wakeup = 06:30 AM (slept in again!)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: very relaxed/easy morning trot (grass, quads sore, beautiful day out, forefoot dominant for some reason): 1.5 hours @ {9:XX-8:XX} ::: right big toe felt fine, left ankle was bugging a bit ::: watch has been saying my vo2max is higher lately (64/65)
09:15 AM: food: rxbar, banana, water
10:30 PM: food: bananas, yogurt covered almonds, cranberry walnut sourdough, water
02:00 PM: food: 4 river smokehouse: brisket sandwich, pulled chicken sandwich, fried pickles, water
05:00 PM: food: banana, water
06:00 PM: stretching: lots of ankle stretching but, using a standing quad stretch to achieve it.
08:00 PM: food: oatmeal + honey, yogurt covered almonds, 3 x banana, water
08:45 PM: leg drain: 45 minutes

workout: very relaxed/easy morning trot (grass, quads sore, beautiful day out, forefoot dominant for some reason): 1.5 hours @ {9:XX-8:XX} ::: right big toe felt fine, left ankle was bugging a bit ::: watch has been saying my vo2max is higher lately (64/65)
- https://www.strava.com/activities/1474528319
- VO2MAX: 64 - cool sign considering my previous high was 65 on saturday for the half

left ankle (medial/instep side) has a few things going on: a bunch of cuts/bruises from clipping myself with my RC5000v2's (sharp tread), some aches from that lame jump rope session two weeks ago, etc.





some video clips, one old, one new.

from the half marathon:

?taken-by=andrewdarqui

from the boca 5k on 12/31/2017:

?taken-by=andrewdarqui

a photo from the half:

?taken-by=andrewdarqui

pc!

Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.


First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview

Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307

And here for like a bit more:
https://www.strava.com/activities/1357335017/overview

Under a minute away from qualifying! What a badass approach

incredible find. this is my kind of dude. that's basically what I plan on doing.. amazing.