Author Topic: ADARQ's journal  (Read 1622539 times)

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adarqui

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Re: ADARQ's journal
« Reply #7830 on: February 12, 2018, 10:23:30 am »
0
pink sea salt ain't from the sea, it's from the himalayan foothills in pakistan. i've got a lamp made out of the stuff in my house.

true. dno why I call it that.

adarqui

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Re: ADARQ's journal
« Reply #7831 on: February 13, 2018, 12:30:46 pm »
+1
light track session + light long run day.

nose was runny af, but felt fine.



02/13/2018

bw = 144
bw before bed last night = ?
soreness = glutes moderate, adductors slightly
aches/injuries = top of right foot (bleh!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal + tons of honey + pink salt, water
05:58 AM: workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
08:30 PM: food: rxbar, GU, water
09:30 AM: food: protein + almond milk, banana, water
11:00 AM: food: 3 x big shredded wheat + honey, vanilla almond milk
03:00 PM: food: 4 x egg sandwich on 3 x sourdough toasted, blueberries, banana slices, honey, water
04:30 PM: workout: bw
05:30 PM: food: protein + vanilla almond milk, water
07:00 PM: food: basically an entire bag of prunes (lol! they are so good), sweet potato corn chips, rxbar, banana, water
- basically pigged out a bit! :D
TODO: leg drain


omg.








workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
- https://www.strava.com/activities/1405647173

felt good, not great. lack of sleep & jumping right into track work with no warmup (i started off slow tho) didn't help. Absolutely drenched within a few minutes.

top of right foot STILL bugging me from tying my shoe too tight a few weeks ago.. so annoying.

absolutely nothing tomorrow, no walking etc.. then going to do some speed thursday with another long run attached. Then two days rest and my first half marathon race. 8|

It's going to be "scorching+humid af" for Sunday's half/full, sooo.. better get used to it quick - which is what I basically am trying to do today & thursday HEH.





after: right calf a bit tender, top of right foot a little but better than before the 20 miles (lol) .. these long workouts make me feel GREAT.



runlikeagirl update: she got sick yesterday .. too sick to run. :/ annoying, because she's on fire right now and pretty much ready to drop a nasty half on Sunday.. so hopefully she recovers 100% by Thursday so we can get our last scheduled workout in. Everyone might be a little wrecked though, apparently it's going to be very hot & very humid, bad combo. I still think she could PR in those conditions though. Her last half was 1:24:XX in pretty cold (ideal) running temperatures, but she's in even way better shape now (it seems). So bad conditions or not, should be able to crush it.

 :ibrunning: :ibrunning: :ibrunning:






workout: bw
- 04:30 PM

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 13
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 5 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 13
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 5 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8

nice!! strong!

adarqui

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Re: ADARQ's journal
« Reply #7832 on: February 14, 2018, 10:50:25 am »
+1
rest!



02/14/2018

bw = 143
bw before bed last night = ?
soreness = glutes slightly
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:05 AM: food: oatmeal + pink salt, water
06:00 AM: workout: very light recovery walk: 3.x mi @ 15:XX - breaking in my last pair of New Balance RC5000v2's :( - once I do tho, only going to use these shoes for races
07:30 AM: food: 2 x eggs in sourdough rye, water
- I can't figure out how to make that look nice anymore.. tastes great but, looks horrible.. haha. :raging: :raging:
- so can't take a foodporn photo of it.. will keep trying.
08:30 AM: leg drain: 30 minutes
09:00 AM: medicine
12:00 AM: food: office life: some good coffee with 4 creams + 2 sugars
03:00 PM: food: kapow: veggie fried rice with egg & chicken, lots of water
07:30 PM: food: banana, lots of water
09:30 PM: food: oatmeal w/ pink salt, 2 peanut butter cups, a few plantain chips, water


breaking in my last pair of RC5000v2's :/ Going to use them only for racing.. but going to break them in tomorrow as well, at the track.

adarqui

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Re: ADARQ's journal
« Reply #7833 on: February 14, 2018, 09:39:06 pm »
+1
need to sleep .. but long story short, I hand my boss a "valentine's day gift" today, some GU's, lmao. For fun..

a little bit later he hands me a gift, i'm like wtf..

Garmin 735xt.

Really my jaw dropped.. didn't expect anything like that. Was really awesome.

This watch is like..... 100000x better than my Forerunner 15. :ibrunning: :wowthatwasnutswtf:



I put that flower pedal on it for fun.

adarqui

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Re: ADARQ's journal
« Reply #7834 on: February 14, 2018, 10:02:41 pm »
+2
Need to sleep but just mentioning: on my drive home tonight, it was a pretty eerie moment driving "passed" the school shooting from the highway - while listening to NPR talk about what happened. A normally quiet/dark/desolate view of the school as you pass by around 6+ PM, now filled with hundreds of cops, news crews, and just activity everywhere with massive lines of traffic throughout Parkland. Comparatively, the highway was a ghost town.

sad stuff.

RIP.

the culture of violence continues, with empty prayers & reflection from politicians in the pocket of violent domestic & foreign policy :/

Coges

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Re: ADARQ's journal
« Reply #7835 on: February 14, 2018, 10:44:56 pm »
+1
Need to sleep but just mentioning: on my drive home tonight, it was a pretty eerie moment driving "passed" the school shooting from the highway - while listening to NPR talk about what happened. A normally quiet/dark/desolate view of the school as you pass by around 6+ PM, now filled with hundreds of cops, news crews, and just activity everywhere with massive lines of traffic throughout Parkland. Comparatively, the highway was a ghost town.

sad stuff.

RIP.

the culture of violence continues, with empty prayers & reflection from politicians in the pocket of violent domestic & foreign policy :/

It's just horrible. Makes me grateful for where I live but it still horrifies me how politics always gets in the way of a solution.
"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 #7836 on: February 15, 2018, 02:39:39 pm »
0
Need to sleep but just mentioning: on my drive home tonight, it was a pretty eerie moment driving "passed" the school shooting from the highway - while listening to NPR talk about what happened. A normally quiet/dark/desolate view of the school as you pass by around 6+ PM, now filled with hundreds of cops, news crews, and just activity everywhere with massive lines of traffic throughout Parkland. Comparatively, the highway was a ghost town.

sad stuff.

RIP.

the culture of violence continues, with empty prayers & reflection from politicians in the pocket of violent domestic & foreign policy :/

It's just horrible. Makes me grateful for where I live but it still horrifies me how politics always gets in the way of a solution.

yeah it's a wreck man. And people just keep spitting out the propaganda talking points. The owners keep owning.

feh.

adarqui

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Re: ADARQ's journal
« Reply #7837 on: February 15, 2018, 04:22:59 pm »
+2
track/long!



02/15/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

RHR according to new watch: 34
- lol.

wakeup = 04:50 AM

log:
05:00 AM: food: oatmeal + tons of honey + pink salt, water
05:55 AM: workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
08:30 AM: food: gu, water
09:00 AM: food: protein + almond milk, banana, water
10:00 AM: food: black tea
03:00 PM: food: 4 x egg sandwich on french bread with spanish oil/pink salt, a few blueberries, sliced banana, plantain chips (way too many, too fatty, bad idea), water
05:00 PM: workout: bw
06:00 PM: food: protein + vanilla almond milk, water
07:15 PM: medicine
08:00 PM: food: prunes, banana, vanilla almond milk, water


workout: moderate speed w/ progression run: 17 mi: w/u, strides, 2 miles @ {6.05 driver, 6.03 passenger} (Andrea and I couldn't go slower than that, lmfao), 2 x 200m + 4 x 100m equal jog rest, 8 mi progression run from 7:XX to last two: {6:23, 6:13}, c/d
- https://www.strava.com/activities/1408710839

great session.

The 2 miles @ HM pace, were supposed to be 6:20's .. but it was just so odd, by 0.65 or so in the first mile I was still at 5:58 and that felt so slow. I thought my watch was broken. I then tried slowing way down and still, just too much easy speed. So I was driving that .. then Andrea took over and she drove that last mile, no idea what the pace was until seeing the data just now. Pretty cool. hah. The driver/passenger style is legit, hopefully we do more of it. Passenger doesn't look at their watch at all, just tries to stay more relaxed and feed off the driver who is doing that work. The driver needs to do a better job driving tho....... lmfao!

Perhaps a good sign for Sunday .. just too much easy speed. felt great. I want to go out at 6:15ish or so, we'll see!

No more training until Sunday's race.



good stuff!!!!!




workout: bw
- 05:00 PM

S1: 3sec paused dead hang ng pullups: BW x 12 :wowthatwasnutswtf:
S1: full dips: BW x 14 :wowthatwasnutswtf:
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 10 :wowthatwasnutswtf:
S2: full dips, split stance: BW x 15 :wowthatwasnutswtf:
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8 :wowthatwasnutswtf:
S3: full dips: BW x 15 :wowthatwasnutswtf:
S3: standing single leg abductions: x 30
S3: close calf raises: BW x 30
S3: walking lunges: BW x 10 each leg

strong!!!!





runlikeagirl update: man she was flying.. 2 days "sick" taper, crazy power/speed/fitness. if she takes it easy fri/sat, she should destroy it on sunday.

adarqui

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Re: ADARQ's journal
« Reply #7838 on: February 15, 2018, 08:11:17 pm »
0
we're going to do some long run/tempo style driver/passenger stuff .. curious to see how my HR fluctuates when i'm leading vs following.



first half is leading .. second half is following.

HR jumped up a bit and leveled off at a higher HR than mile 1, pretty much as soon as I started following.

adarqui

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Re: ADARQ's journal
« Reply #7839 on: February 15, 2018, 08:31:35 pm »
+1
^^ Also, at the tail end of my progression run, an NFL combine prep class walked onto the football field.. :D By the time I was doing my cooldown, they were ready to fly, so I cut it short (at 17, wanted to hit 20 lol) and took some videos/photos etc.

Here's a few, i'll post all of them here tomorrow:

This is 10-20, ie after only 10 yards of accel, flying:



This dude was a monster:



Will post a few more photos/clips tomorrow, I have some more nice ones.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7840 on: February 16, 2018, 07:46:39 am »
0
Most of the photos/videos I took yesterday:

?taken-by=andrewdarqui
.
?taken-by=andrewdarqui
.
?taken-by=andrewdarqui
.
?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
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?taken-by=andrewdarqui
.
.
Also, some guy (and his team) been showing up alot lately, he's definitely a boxer and looks like he's getting ready for a fight:

?taken-by=andrewdarqui
.
?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #7841 on: February 16, 2018, 12:37:31 pm »
0
This is my first "tax season" in the contract work world. I expected i'd have to pay some decent $$, since none of it comes out of my taxes from my employers. But wow, got wrecked. LOL. :trolldance: :raging:

adarqui

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Re: ADARQ's journal
« Reply #7842 on: February 16, 2018, 09:21:23 pm »
0
complete rest!


02/16/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = top of right barely, feet slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

RHR according to new watch: 46

wakeup = 06:00 AM (slept in)

log:
06:05 AM: medicine
06:15 AM: food: oatmeal + pink salt + honey, banana, water
09:00 AM: food: 1 x egg sandwich, blueberries, raspberries, spanish olive oil, banana, water
11:30 AM: food: coffee + 4 cream + 2 sugar
03:30 PM: food: veggie/egg fried rice with a fried egg on top, water
04:00 PM: medicine
07:30 PM: food: orange chicken, cashew chicken, chicken briyan (sp?), water
08:30 PM: food: rx bar, peanut butter cups, water
09:15 PM: medicine


adarqui

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Re: ADARQ's journal
« Reply #7843 on: February 17, 2018, 10:58:28 am »
+2
funny, just noticed in my last workout, I had a ~19:4X 5k, and a ~1:33:34 half marathon in there (like 1 minute off of my PR hah), which is awesome considering I did all kinds of weird stuff with paces going all over the place. funny. weird.



anyway .. that 1:32:XX half PR should be absolutely destroyed tomorrow :D :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7844 on: February 17, 2018, 11:20:39 am »
0
rest #2/light walk.


02/17/2018

bw = 145
bw before bed last night = 148
soreness = none
aches/injuries = none (top of right foot good for now), in the morning: banged my right pinky toe into to door, hurts like a mfqr, it'll be fine tho.. had to cut some nail off and pop a blood blister that formed. LMAO. great timing.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 6

wakeup = 04:30 AM
- tired

RHR according to new watch: 42
- lower than yesterday but, i don't trust this thing

log:
04:50 AM: food: oatmeal + honey, water
06:00 AM: workout: easy morning walk: 4.7 miles @ 17:XX-15:XX ::: half marathon race tomorrow! \o/
07:30 AM: food: prunes, banana, water
08:30 AM: food: 4 x triple decker egg sandwich, blueberries, raspberries, spanish olive oil, banana, pink salt/black pepper, water
02:00 PM: food: rx bar, water
05:00 PM: food: whole foods: cashew chicken, lemon yellow rice, one fried yucca, water
08:00 PM: food: tart cherry juice
08:30 PM: leg drain: 20 minutes

lol -> TODO: shave head/face, leg drain, lunch, WORK, oatmeal, sleep, wakeup, race





workout: easy morning walk: 4.7 miles @ 17:XX-15:XX ::: half marathon race tomorrow! \o/
- https://www.strava.com/activities/1412113792

Looking to destroy my 1:32:?? half marathon PR tomorrow. Just noticed that on Thursday, I actually hit a 1:33:?? half mixed in with all of my training and cooldown miles/jog laps etc.. 1:33:?? is about 1 minute off of my PR.. lmao. kinda cool.

Really looking forward to a half.. I plan on going out "fast" but, fast for me with half distance on my mind is like 6:1X. So that's pretty cool. Normally in 5k's i'm ready to try and drop some 5:3X or lower first few miles etc, which is a bit more stressful. I should be able to relax at 6:1X for a while at least, and just enjoy the race more, until I have to really start fighting (whenever that comes :D ). One of the most enjoyable races I did, was that Jingle Bell Jog 5k where I expected to have to go out crazy fast, and ended up just coasting out ~6:00 tempo for 3.1 for teh win. I remember that felt pretty cool. Hoping to get at least 10 miles like that at ~6:1X pace but who knows.