Adarq.org

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.

Bernard Lagat's half marathon splits (1k's) during the Valencia Half Marathon championship.

 

https://deadspin.com/geoffrey-kamworor-raced-ten-miles-then-ran-a-13-01-5k-1824085798

Quote

Aided by a tailwind, Kamworor split a 13:01 5k for the final 3.1 miles of the race. He probably wouldn’t have been able to go that fast without the help of the wind and the strategic start, but those are minor quibbles when you consider he cranked out a time which would have won gold at the 2016 Olympics at the end of a half marathon.

ya man that's SO INSANE!@)$(!@)$(!@)$(@!)$(!@)$(!@)$(!@

and he finished it with his trademark enormous smile, lmfao:

http://www.adarq.org/800m-running-andor-conditioning/misc-pics/msg140206/#msg140206

Elite distance runners are so beast it's unreal.

rest day.


03/26/2018

bw = 144
bw before bed last night = ?
soreness = quads major soreness
aches/injuries = right big toe/PF moderately (fu*k)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = excellent!
hours sleep: 9

wakeup = 07:00 AM

log:
07:15 AM: food: 2 x banana, water
08:30 AM: food: 4 x egg sandwich on toasted sourdough rye, blueberries, raspberries, water
12:30 PM: food: chicken sandwich, a few fries, water
03:30 PM: food: zona fresca: steak quesadilla w/ guac/sour cream, chips/hot salsa, water
04:15 PM: food: peanut butter cup
07:00 PM: water
08:30 PM: food: my favorite beet juice, yogurt covered almonds, prunes, 3 x cranberry walnut sourdough, water


toe is being annoying.

if it feels ok tmw morning, might do a light "below tweak threshold" easy run. Already canceled out of track tmw.

if it's bugging, won't do anything. will at least walk to the field first .. if it's bad, will just keep walking.

need to heel this "turf toe" up.

FUCKING JUMP ROPE.

feh.

gn.

Zion's slingshot (2nd dunk) was nasty.. hand/arm so far back.

this contest is so awful .. it's like, kids who watched a ton of youtube videos, trying stuff for the first time, not even coming close. it's really odd.

stumbled upon this .. finisher video!!

https://www.youtube.com/watch?v=Vl-pm1QX8Q4&t=13m44s

zoomin thru @ 4:09 pace lulz.




because of that vid, i checked some old races, found some more footage haha:

from the boca 5k (17:55), another nice finish.

https://www.youtube.com/watch?v=ys_aobiDYM8&t=9m18s