Author Topic: ADARQ's journal  (Read 1623300 times)

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adarqui

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Re: ADARQ's journal
« Reply #8235 on: July 28, 2018, 05:17:44 pm »
+1
race day! went good.





07/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired af after the race - lack of sleep
hours sleep: 5

wakeup = 05:20 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

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

log:
05:30 AM: food: oatmeal + lots of honey + pink salt, english muffin with irish butter (light amount), water
07:00 AM: race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
07:18 AM: water, lol
08:30 AM: food: rxbar, water
10:30 AM: food: some breakfast spot: 2 x pancakes w/ butter+syrup, 2 x eggs, 2 x sausage, 1 piece of rye toast w/ butter, home fries, orange juice, water
01:00 PM: nap: 2 hours (absolutely dead from lack of sleep)
03:30 PM: food: turmeric drink, rxbar, water
05:00 PM: lots of water
07:00 PM: water
08:10 PM: workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
10:00 PM: water
11:00 PM: food: turkey & cheese sub (thick), some honey/chipotle cashews, 2 x pickle, koia coconut almond drink, water
12:30 AM: water



race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
- https://www.strava.com/activities/1733091245
- http://accuchiptiming.com/images/Age_Group_Results-Kettle_Krush.htm
- 1st OA @ 17:48 official
- a 3:24 km (5:28 min/mi pace) in there which is pretty cool
- a small bridge at the start wrecked my first mile slightly, played it conservative
- humidity wrecked the 2-mile sub-11 attempt. Just way too humid (100% I overheard).

ran great though for the conditions & how hard/weird I trained this week!






workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
- https://www.strava.com/activities/1734480535


adarqui

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Re: ADARQ's journal
« Reply #8236 on: July 28, 2018, 06:00:32 pm »
+1
found this, great photo.. haha!!! me happily discussing my Kenya shirt & Saucony Endorphin Racer v2's with some folks.

love my shitty posture, was just a noodle before the race starts, relaxing.



^^ also, guy with ethiopia shorts was the one I was talking about.. actually makes me happy to see Kenya vs Ethiopia, ie just some random folks proudly representing their running cultures in Sunrise Florida for a 5k race.

it's pretty cool when you think about it.

adarqui

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Re: ADARQ's journal
« Reply #8237 on: July 28, 2018, 09:52:52 pm »
0
Found some more photos hah. The girl in pink, I think her family takes the photos.. Man she started out fast. She's actually really fast.. she dropped a 21:XX 5k today IIRC............. that's fucking beast. I think she might be uh, slightly challenged. I say that given my one convo with her & the support she gets is interesting. I think she works with learning-challenged children and such, and might be a bit herself. If so, even more of a beast.

Actually, just searched. Something going on:

http://www.efof.org/emily-daycock/









hahaha.

adarqui

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Re: ADARQ's journal
« Reply #8238 on: July 28, 2018, 10:09:29 pm »
0
been looking through her page.. found tons of photos of me. LMAO!!

found a SICK action sequence. will post in a bit.

adarqui

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Re: ADARQ's journal
« Reply #8239 on: July 28, 2018, 10:15:31 pm »
+1
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

adarqui

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Re: ADARQ's journal
« Reply #8240 on: July 29, 2018, 12:16:06 am »
+1
can't wait to add these 'action sequences' to IG... haha!!#@#! found a bunch of photos, just going to post all of em` here for now.



weston 5k: me trying not to get caught by the multiple american record holder, woman...... ;d















weston 5k start:







freedom 5k: vs 4:29 miler kid.























kettle krush 5k:


















creek hoops 5k:






mother's day 5k:




Coges

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Re: ADARQ's journal
« Reply #8241 on: July 29, 2018, 07:31:40 pm »
+1
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners  :D
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #8242 on: July 30, 2018, 12:03:30 am »
+1
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners  :D

is it? never happened to me. i'd sh*t on the side of the road I think. :/

running with poop dripping down my leg etc, sounds like a nightmare. I'd rather just pull over, do like Zane Robertson in the Vice video, shoot it out, then get back to running. I guess their could be some slight residual poop tho.

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Re: ADARQ's journal
« Reply #8243 on: July 30, 2018, 12:12:37 am »
+1
long run day.



07/29/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = left ankle barely, right adductor barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, (left) clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = decent
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:30 AM: water
10:00 AM: food: rxbar, water
11:30 AM: food: bocas grill (shit service, sad): toddy milkshake (amazing), steak arepa with a poached egg (ok, should have gotten chicken tho), water
02:00 PM: water
03:00 PM: food: acai drink
06:00 PM: water
07:50 PM: workout: "MUDDING" / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!
09:45 PM: food: beet juice, rxbar, strawberry mousse (omg), banana, lots of water
12:00 AM: food: orange juice, water

workout: "MUDDING" / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!
- https://www.strava.com/activities/1736958779

I felt like Arnold Schwarzenegger in Predator, before the epic battle, muddy af.

the data looks pretty cool. you can see the oscillations due to the muddiest spots in the loop. can't believe i even hit 5:31 pace at the end, felt so weird, hah.







^^ great session



also, posted these today:

?taken-by=andrewdarqui

?taken-by=andrewdarqui

Coges

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Re: ADARQ's journal
« Reply #8244 on: July 30, 2018, 12:21:51 am »
+2
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners  :D

is it? never happened to me. i'd sh*t on the side of the road I think. :/

running with poop dripping down my leg etc, sounds like a nightmare. I'd rather just pull over, do like Zane Robertson in the Vice video, shoot it out, then get back to running. I guess their could be some slight residual poop tho.

Haha. Having been to a few half and full marathons plus some ironman events I can tell you it's more frequent that you'd want to think. I don't think it's always intentional though. Imagine you're 4 hours and 10 gels into a half ironman and it hits haha
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

seifullaah73

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Re: ADARQ's journal
« Reply #8245 on: July 30, 2018, 08:03:27 am »
+2
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners  :D

is it? never happened to me. i'd sh*t on the side of the road I think. :/

running with poop dripping down my leg etc, sounds like a nightmare. I'd rather just pull over, do like Zane Robertson in the Vice video, shoot it out, then get back to running. I guess their could be some slight residual poop tho.

Haha. Having been to a few half and full marathons plus some ironman events I can tell you it's more frequent that you'd want to think. I don't think it's always intentional though. Imagine you're 4 hours and 10 gels into a half ironman and it hits haha

That would be a nightmare. I would drop out and find the nearest rest room. lol. Answer the call of nature in a cubicle or portaloo.  :ninja:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #8246 on: July 30, 2018, 09:51:47 pm »
0
^^ agreed. total nightmare.

i just couldn't shit myself except if it was an accident.

I could definitely see myself just going to the side and shitting.. but not shitting myself. Animals don't shit themselves. lmfao!

adarqui

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Re: ADARQ's journal
« Reply #8247 on: July 30, 2018, 09:53:47 pm »
0
 :trollface: :trollface: :trollface:

this is how I roll:



:D


adarqui

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Re: ADARQ's journal
« Reply #8249 on: July 31, 2018, 12:03:21 am »
0
light day + some speed mixed in.



07/30/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings/glutes barely
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
08:15 AM: water
09:15 AM: workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so "fake" (obviously), prefer grass - can't wait for it to dry
09:45 AM: workout: bw
10:00 AM: food: rxbar, banana, water
11:30 AM: food: cuban sub, beet juice, lots of water
02:00 PM: food: coffee + 4 hersheys + 4 creams + 2 sugars, water
03:00 PM: food: rxbar, water
07:00 PM: food: rxbar, water
08:10 PM: workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG.. boom.
10:00 PM: food: koia coconut almond protein drink, banana, lots of blueberries, rxbar, english muffin with irish butter, tons of water
11:30 PM: tons of water


workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so "fake" (obviously), prefer grass - can't wait for it to dry
- https://www.strava.com/activities/1737789082





workout: bw
- ok

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8



workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG.. boom.
- https://www.strava.com/activities/1739124806/



^^ 137 lb after workout

man i'm getting light as fu*k.. feeling good.