Adarq.org

^^ from the looks of it already, western conference playoffs are going to be absolutely nuts.

owned.

race day.

quick log, might miss some stuff. tired and want to sleep.



10/21/2017

bw = 143
bw before bed last night = 147
soreness = none
aches/injuries = minor right calf/lateral gastroc pull
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = moderately tight
feel = good

wakeup = 05:30 AM


diet:
05:45 AM: black coffee, grapefruit, avocado, coconut water
07:15 AM: warmup for race, light and progressively more intense .. felt good but not crazy bouncy
08:00 AM: 5k race
08:30 AM: breakfast at the race: 2 x hash browns, sausage, pancakes + syrup, banana, quarter orange, eggs
10:00 AM: whole foods: fruit smoothie + whey, mac/cheese + meatballs
12:00 PM: coconut water, 2% milk, rxbar
05:00 PM: 2% milk, bread, coconut water
06:00 PM: workout: light long run
08:40 PM: 2 x 2% milk, coconut water
09:15 PM: 2% milk, natalie's lemonade, avocado, tons of pita chips + humus



stretch:
08:00 PM: mid workout



icing:




leg drain:



race:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136314/#msg136314

everything there, previous post.



workout: light long run hybrid: 0.5 w/u, 11.5 mi light (8 @ 8:3X+, 3 @ 9:XX), bathroom, light stretch (hips/quads), 2 miles @ (7:51,7:49), cooldown

- https://www.strava.com/activities/1241127872/overview

rest tomorrow. nice! felt great at the end (last 2 miles). bathroom break killed my rhythm a bit, that's why I finished with the two faster light miles. good light session, enjoyed it.





an hour after my second session, my right foot started hurting.. weird.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:21)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"loose"),(21,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight")]
- FORMAT: (day, general flexibility)


Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

quite a meal.. i'd destroy all of that right now.

<a href="http://www.youtube.com/watch?v=lGX0_wHwsfA" target="_blank">http://www.youtube.com/watch?v=lGX0_wHwsfA</a>

posting this from the other day, in here, because it's epic.

ok so just found this to be fairly interesting, deserving of its' own thread.

so I comment & ask questions on @kenya_iten_experience, a running training camp in Kenya, for runners of all levels.

Anyway, they posted this nice idea, a shirt full of their runners' goals on it:



so they asked:

What's your goal?

so I respond:

Nice idea. My goal is to run 1 mile as fast as kipchoge can average for 26.2.. at 5.06 currently, lmao

they respond:

@andrewdarqui ha good idea. Then move to 5k...

I respond:

andrewdarquiYa @kenya_experience_iten hah thanks! Ya you nailed it. My approach is short to long. Figure out how to really run beautifully for 1, a relaxed, fast, sub 5 mile. then figure out how to stack them consecutively. "Becoming Kipchoge" for 1 is the first step for me. To me this is so important, because until I can do that, I just feel like I don't truly understand running. So if i literally have to put in 100 miles a week to run one beautiful mile, ill do that. Hah. Peace!

they respond with:

@andrewdarqui that's basically the Kenyan way. Just hit it hard at the front until you can't hold on any longer

So that's pretty cool .. i've heard similar things, but it's great to hear it from them.

I definitely think this is a great mindset for running .. it's like going into the ring and sparring, you're going to have to take some beatings before you really learn how to hold your own in there.

peace!

10/21/2017

love how this came out, photo is ~5 minutes after teh race:





quick recap of race related stuff.

https://www.strava.com/activities/1240445005/overview

http://www.splitsecondtiming.com/results/2017/schott2017.php
- official results
- nice typo on their results: "5K Raceesults" 

19:21 for 5k official, I think? 2nd overall.

Schott Communities 5k Race: 2nd overall, 19:21 official I think? mile-1 (hard, by myself, 5:27), miles-2/3 ("cooldown" lmao, 6:23, 6:37) ::: no watch, rain, puddles.

the "really fast guys" (16:XX) weren't there, so felt good and decided to just hit a hard first mile, not knowing if anyone could keep up. Ended up hitting 5:27 for that mile, happy about it, definitely not a max effort, but was really hoping to stay shoulder to shoulder w/ someone crazy fast. The guy who normally wins was there, but not running unfortunately. I went up and talked to him after, he said he hurt his knee 3 weeks ago, so that sucks.

got a really nice "trophy" - a painting by someone from the "schott community", which is a community dedicated to helping people with disabilities.. the painting is really sick.

at ~1 mile, someone at a water station was like, "yeaaah first place keep it up!!" and i was like, "thanks, not for long though.." lmfao. Around ~1.5+ the guy who won first overall caught me and just kept his ~6:00 min/mi pace, and he went on to win.

I had a solid 2nd it seemed like, so just kept trying to relax and coast it out.. these 2 "cooldown miles" felt better than last week, but I think alot of that has to do with mindset: I wasn't disappointed in trying to keep up with #1 etc, my goal was completely different (hard 1, 2 relax), so it actually felt better mentally. It also turned out to be better splits for mile #2 & #3 than last week.

I didn't feel amazing when warming up, felt a bit dead.. which sucks considering how good I felt yesterday. So I knew my "bounce" wasn't there like I was expecting.

regardless, happy about it.

not going to race next week, going to just relax and get more 1-mile focus training in.







I need to get my "idle pace" (that pace I hit in my "cooldown miles") to 6:00 min/mi ... .. i was definitely feeling it after that mile, but, since i stopped at a mile and didn't keep it going, I was way more relaxed/comfortable than last race.. so if I could have gotten my last 2 miles to be relaxed 6:00 min/mi's, i'd still have sub 6 average over 3.1 basically.. and i'd be able to relax still in the last two.[/b]

 


post race meal, provided by the event:










this photo has a funny story to it:

Quick story.. #tldr, this is Gene #Witkowski.. if you do #running races in #florida, this is the guy who most likely certified that course for #usatf... 💪 saw the bumper stickers on this van, made me lol, snapped a few #photos, then I hear this voice say "that's my car you're taking photos of", so i start cracking up and ask him about some of them.. so we started talking #politics, lots of head shaking on both our parts, basically we agreed that everything is a mess... 😎 anyway he told me all about the usatf certification process and a little about his time in the #military #okinawa #veteran #war #marines #ww2. If you see a van driving around at 4am on the wrong side of the road, that's probably Gene... lmfao. #gooddude #runningstories

he had "blue lives matter" and "4 died hillary lied" bumper stickers.. he also had some more normal ones. anyway, i didn't mention it in there but, I asked him about Trump.. he just kept shaking his head looking down, and i started laughing, and he just kept shaking his head, until finally he said "it's just a mess". lmfao :/

also, at the end of our convo, he said he had to go, he had another race to attend. i'm like, can i get a photo of you, and he kind of was like "nah", but i literally said, "dude. you're the guy behind all of these course certifications, and no one knows it. i'd love to put up a photo and let people know." .. then he basically lit up, put his trunk down so the bumper stickers would be in the photo, and posed like he did in that photo, with a big smile on his face. hehe.

http://www.usatf.org/events/courses/search/searchResults.asp?lastName=Witkowski&firstInitial=Gene

pc!





edit:

some stats from endomondo, "best distances", love this feature:

12 minute test: 2.02 mi
- 10.01 mph / 5:57 min/mi

1 km: 3:17
- 11.37 mph, 5:18 min/mi

1 mi: 5:26, 11.03 mph