Author Topic: ADARQ's journal  (Read 695602 times)

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Joe

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Re: ADARQ's journal
« Reply #7920 on: March 10, 2018, 03:50:05 am »
+1
Good luck for the race! As always I'm looking forward to the results.

first 10k tomorrow!!

goal: sub6 pace (~5:56), 36:5X 10k.. given my track workouts & tempo this week, i'm 100% good for that.. but, who knows.

weather should be amazing.. cold as fu*k initially (~55F) but, great for running.

also, felt like Joe today .. hands were FROZEN after my walk. lol. thought, hm i shoulda worn "gloves"..  :ninja: :ibrunning:

need to wakeup at 4:30 AM .. going to sleep soon!

lol it was 52 here today and I was feeling so warm on my run, haha, so sweaty now. Great running weather though for sure!
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #7921 on: March 10, 2018, 01:05:23 pm »
+2
Quick update, before a bigger later update!

2nd overall @ 37:13 official

37:04 watch (previous PR = 39:53 a few weeks ago during my half), so nearly a 3 minute improvement... haha.

Had to battle hard for second.. I was ~20+ seconds back at mile 4 or so. Had to end it with a 5:50 mile & a strong 0.2 mi kick to get 2nd. Overtook #2 (my friend) at probably ~5.6 miles (out of 6.2). So I was in 3rd for 5.6 miles ... haha. First time ever "hunting someone down".

Also, my training partner got 4th overall & 1st for women, PR'd her 10k by nearly 40s.

I was really hoping she could catch my bro and beat him for 3rd.............. lmfao.



Finally, the guy who won it was 55. Dropped ~36:20. Dude looks like he is in incredible shape, and obviously he is. That's one thing I love about running: getting beat by "old" people or women. 55 is pretty "old" when it comes to running, but these dudes are still out there crushing people. Good motivation/inspiration.

will post more details later!

:D :D

\o/

adarqui

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Re: ADARQ's journal
« Reply #7922 on: March 10, 2018, 05:28:29 pm »
0
just a few more photos

me with the winner, Luiz Souza .. he's 55. Turns out he was one of Brazil's top 5 distance runners at one point in his life:

http://articles.sun-sentinel.com/1996-10-07/sports/9610060227_1_fleet-week-distance-runners-brazil



...

incredible.



the raw photo of runlikeagirl & I:






my superhero bracelet





I got a photo with Blair .. he's 280 lb with over 80 half marathons.. come on man. insane. The local running scene doesn't know much about him, which is baffling to me.. he is INCREDIBLE.


adarqui

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Re: ADARQ's journal
« Reply #7923 on: March 10, 2018, 06:59:43 pm »
0
coming down with a cold .. also snotting out some blood, which could be related to the cold.

race day!!!!


03/10/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = pre-race: none!! post-race: right lateral quad tendon (didn't feel it during the race, felt it after stopping for a bit and then during the post-race miles)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, electrolyte water
06:15 AM: food: water @ the park
06:45 AM: food: water @ the park
06:30 AM: workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official), 37:04 (unofficial, previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
09:00 AM: food: post-race food: 2 x awesome egg thing, 2 x blueberry oatmeal thing, water, rxbar
10:30 AM: food: farmer's table: pancakes with butter/syrup, potatoes, eggs, sausage!!
12:00 PM: food: 2 x banana, water
02:00 PM: food: rxbar, water
06:30 PM: food: oatmeal + honey, cashews, water
TODO: dinner snack?

workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official :personal-record:), 37:04 (unofficial :personal-record:, previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
- https://www.strava.com/activities/1445535893
- http://accuchiptiming.com/images/Age_Group_Results-Giving_Kids.htm
- 10k watch based PR by nearly 3 minutes!!!  :personal-record: :ibrunning:

pretty brutal 10k .. the first 3 miles today were harder than my 5k last week, in which I hit ~5:43 pace .. cold coming on might have something to do with it, or headwind, or both, or just fluctuations in performance. dno. all good though, had to push harder than expected - and I did, so i'm proud of that.

last 1.2 miles was brutal.

that "finish with a hard mile" in my recent training sessions, really helped me today. I was hurting but, I had 1.2 miles of "kick" (fatigued kick) in me .. kept thinking about the 5:21 I hit after so many miles in training, or the 5:4X's etc.. so, it helped me mentally, because I knew I could finish strong.

so that's pretty cool.

wanted sub37 but i'll take it :D

Also, Andrea (training partner) got 4th OA / first female with a huge PR. 38:38 watch? 38:49 official. flying!! Congrats!!!







^^ i've seen this happen quite a few times for myself.. HR going down as I pick up intensity to a certain point. Wonder if it's legit/accurate & has anything to do with running economy and such.............. never know. heh.

my splits: (just listing for comparison below)
- 5:52, 5:57, 6:05, 6:09, 6:01, 5:50, 0.23=5:36
- that 6:09 was pathetic .. i was debating life at that point, then manned the fu*k up.


runlikeagirl update: she hit 38:48 official, 38:38 watch .. previous PR was like, 39:24. :ibrunning: 4th OA, 1st women. Was hoping she could catch Cory and get 3rd, lol.

her splits:
- 6:13, 6:11, 6:20, 6:12, 6:16, 6:14, 0.23=6:03


Cory is a damn beast. He's the guy who helped me PR my 1k. He takes big risks and sometimes they pay off. I just had more in the tank in the final 2 miles, even though he had a huge lead on me, I was able to cut it down. First time i've ever "sniped/hunted" someone... tbh, i'd rather be hunted. Hunting is stressful.. "will I be able to catch this guy?!!?" over and over. lol.

He got 37:31

His splits were:
- 5:50, 5:50, 6:00, 6:20, 6:20, 6:18, 0.13=6:21
- he ran 6:13, said maybe he ran "too many tangents" .. I need that tangent skill. I ran 0.1 mile more than him.. lmfao!

adarqui

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Re: ADARQ's journal
« Reply #7924 on: March 11, 2018, 12:47:45 pm »
+1
the dude who beat me yesterday............... deserves its' own post.



...

adarqui

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Re: ADARQ's journal
« Reply #7925 on: March 11, 2018, 05:49:33 pm »
+1
complete rest. tomorrow as well.

barely a cold, but have something going on.

leg tweaks feel better than yesterday at least.

been tired all day.



03/11/2018

bw = 143
bw before bed last night = ?
soreness = quads slightly sore
aches/injuries = right hip flexor barely, left lateral quad insertion barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 12 :wowthatwasnutswtf:

wakeup = 09:00 AM

log:
09:00 AM: water
10:30 AM: food: belgium waffle eggsandwich tower with 4 x egg, blueberries, raspberries, avocado, water
02:00 PM: food: wholefoods: orange chicken, chicken briyani (sp?), small bit of mac and cheese, water
04:00 PM: water
05:00 PM: food: peanut butter cups, fresh sourdough rye, water
09:00 PM: food: cashews, prunes, sourdough rye, water








adarqui

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Re: ADARQ's journal
« Reply #7926 on: March 12, 2018, 08:54:11 pm »
+1
got mentioned in this for the MPS 5k run (it's their site but still, cool)

https://mpssuperhero.org/events/mps-superhero-foundation-inaugurated-first-mps-superhero-5k-run-walk/

Quote
Split Second Timing counted down to start the race. The first runner, Andrew Darqui, crossed the finish line at 18:05. Chris Oesch and Robert Leaf finished close behind at 19:35 and 19:52, respectively. Sharon Khalil and Christine Hiler were the top 2 female racers with times of 22:49 and 24:03. The third place female, Melanie Cambridge, finished with a time of 28:49.

adarqui

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Re: ADARQ's journal
« Reply #7927 on: March 12, 2018, 09:27:41 pm »
0
rest day #2!

legs feel AMAZING .. but will my right knee hurt at all tmw during my run/workout? .. that's the question. hope it's fine tmw. don't want to have to shut it down.



03/12/2018

bw = 144
bw before bed last night = ?
1soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired but great
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:35 AM: water
07:40 AM: workout: bw
08:30 AM: food: rxbar, water
09:00 AM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
11:30 AM: food: work life: coffee + 4 cream + 4 sugar
03:00 PM: food: kapow: egg/veggie fried rice, lots of water
03:30 PM: food: sloans: peanut butter cookie
04:00 PM: water
06:40 PM: food: rxbar, water
08:00 PM: food: prunes, cashews, peanut butter cups, beet juice, water



workout: bw
- no groin pain!
- weak tho
- decent session, held back a bit on pulls, was being safe with groin .. glad i didn't feel it.
- barefoot

S1: 3sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 8
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 13
S3: standing single leg abductions (partial at the top - harder): x 25
S3: neutral calf raises, back extended/hips locked: BW x 20
S3: no pause forward walking lunges: BW x 10 each leg



before sleep:
- legs feel so good it's crazy
- feeling a little "worked out" feeling in my hams/glutes, from lunges
- i imagine i'll feel something in my right knee tmw morning at some point .. going to try and go light though and try to avoid making it surface. well, it's surfaced going light (like post 10k light run), so who knows. if it's "intense" at all, will shut it down.

plan tmw is (hold back) track workout + moderate tempo finisher @ like 6:30-6:40 min/mi on turf (~4+ mi)

gn!!

adarqui

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Re: ADARQ's journal
« Reply #7928 on: March 13, 2018, 05:30:02 pm »
+2
my statline on ig is looking kinda nice:

andrew darqui former s&c coach. programmer. silky terrier pack leader. run. 200: 29.8, 400: 61, 800: 2:19, 1k: 2:56, 1mi: 4:57, 5k: 17:43, 10k: 37:04, 13.1: 1:27.11

lool.

adarqui

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Re: ADARQ's journal
« Reply #7929 on: March 13, 2018, 06:20:59 pm »
0
light track day!

right knee started bugging on the 800's, shut it down and jogged light below tweak threshold... 16 miles below tweak threshold........... weird.

9:00 PM: tested out a lunge .. left leg forward, right leg back:
- wide lunge: no pain
- shorter lunge: pain right in the spot

no pain with right leg forward, wide or short.



probably gave myself a bit of ITBS (on my right knee) from lunges after the easier runs.

 :raging:

03/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = during 800's: right knee tweak surfaced - felt it afterwards when walking occasionally
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: oatmeal + honey + water
05:40 AM: workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
08:30 AM: food: rxbar, water
09:00 AM: food: whole foods: bacon egg and cheese sandwich, double chocolate muffin, water
11:00 AM: food: rxbar, banana, water
02:00 PM: food: 4 peanut butter cups, water
04:00 PM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
06:00 PM: water
TODO: snack

workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
- https://www.strava.com/activities/1450782217

not much to report. slow workout. 800's were at ~5:4X to 5:5X pace, pretty easy. did them with a guy training for the Boston Marathon.

felt dead though, regardless of knee tweak etc. so, cut the 800's and went into the slow jogging.

slow jogging made me feel pretty good.. calves/quads were lit up, but knee felt pretty good.

when I go to swing my leg back to stretch my quad, it triggers the weak. I've had issues here before. bleh.

thursday's hard tempo is already aborted.

might just below-tweak-threshold jog until that 5k on sunday.

might have to abort the 5k and/or the half marathon on march 24th.

we'll see. :uhhhfacepalm:


edit: 07:30 PM: legs felt so good during dog walk, knee felt fine as well.. heh.




runlikeagirl update: she missed our track session today, 2nd one in 2 weeks. but, she told me she has been having stomach pain, apparently off and on for over a month now. Her symptoms sound very similar to when my stomach was *destroyed*. Hers was destroyed yesterday, like mine was on thanksgiving: all day, tons of pain, dead/squeezed feeling. She's going to see a doc tho, hopefully he figures it out but I imagine she'll end up having to see a nutritionist (which would be a good thing, indicating it's not something serious). sux :/

adarqui

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Re: ADARQ's journal
« Reply #7930 on: March 14, 2018, 10:00:48 pm »
0
right knee a little better.



03/14/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = right knee slight ITBS
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8

wakeup = 06:00 AM

log:
06:05 AM: GU, water
07:00 AM: workout: morning cross training (grass): 1 hour of speed rope (jump rope) ::: easy on lungs/legs, moderate on calves/ankles, hard on shoulders/hands
08:30 AM: rxbar, water
08:45 AM: workout: bw
09:30 AM: food: 4 x egg sandwich on sourdough rye, 3 x banana, water
12:00 PM: food: work life: coffee + 4 cream + 4 sugar, water
02:00 PM: water
03:00 PM: food: charm city burger: 2 x big hamburgers (lol), fries, water
07:00 PM: food: whole foods: beet juice, rxbar, butter cookie (never again)
08:00 PM: water
09:00 PM: food: amazing chicken leg w/ cherry/ghost pepper marinade (From my boss), prunes, water


workout: morning cross training (grass): 1 hour of speed rope (jump rope) ::: easy on lungs/legs, moderate on calves/ankles, hard on shoulders/hands
- https://www.strava.com/activities/1452550967



cool.



workout: bw
- not much groin pain, slightly tho on occasion during pullups.
- a bit weak

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions (full ROM): x 30

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (full ROM): x 30

S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 11
S3: standing single leg abductions (partial at the top - harder): x 30




before sleep: knee/legs feel pretty good. might try and do some light running tomorrow morning.

adarqui

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Re: ADARQ's journal
« Reply #7931 on: March 15, 2018, 07:34:03 pm »
0
after my light run today, i'm absolutely wrecked. just cold af. it was cold outside (for me, sub50 F initially, 50's as it went along), so I must have lost alot of "heat". anyway several hours later, I just passed out for 3 hours. completely toast. when i woke up, so cold. got a hoodie on, socks, etc. lmfoa.

the good news is: right knee (ITBS) didn't hurt during that 2 hour light run .. so that's awesome. feels great afterwards. one more light run tmw, rest sat (or very short light run), and then hopefully it's good enough for me to drop the hammer on sunday's 5k on grass. Want to really push it.



03/15/2018

bw = 146
bw before bed last night = 149
soreness = alot: calves moderate, shoulders/chest/forearms/biceps/delt/hands moderate
aches/injuries = left knee barely, right knee ITBS barely, left achilles/ankle barely (jump rope), right ankle barely (jump rope)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8

wakeup = 06:00 AM

log:
06:00 AM: water
07:15 AM: workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
09:30 AM: food: rxbar, water
10:30 AM: food: 4 x eggs, french bread, 8 x small peanutbutter cups (bad idea to eat so many), water
02:00 PM: nap: 3 hours (fml)
07:30 PM: food: chicken soup, prunes, french bread, water

workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
- https://www.strava.com/activities/1454319956

felt great.



so cold i ran most of it with my hands inside my hoodie pockets.. ;d never even done that before. lmao.

i love running. ;d



tmw = another 2+ hour light run hopefully.. just relaxed, enjoying it. legs feel pretty strong.. quads have healed up since my 10k, feel like they have power again.

if i feel healthy on sunday, will try and really push it hard for that 5k. :ibrunning: :ninja:



runlikeagirl update:
- her stomach is feeling better .. i talked to her about her diet & gave her some suggestions, she took some of that input and cleaned it up a bit, added in more oatmeal/fruit, actually eating less protein .. says she feels great. could just be diet related. Also, I told her that her stomach may be sensitive like mine after races.. when I really push myself, I seem to really cause some stress to my stomach, so eating carelessly after an intense race isn't a good idea. She went to a doc, as usual, doc was useless. hehe.

she's got a big 5k coming up in like 2 weeks. going to help her prepare for that hopefully, while she helps me finish off preparing for this half marathon .. im kind 'done' preparing for the half though, especially with the knee tweak.

last hard workout will be next thursday but, just a few sub6 miles and lots of very light miles.. then the half is on Sunday.. going for that 2 days rest.

want to win this thing but, ... who knows................. could end up bad. or great. we'll find out. LMFAO.

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Re: ADARQ's journal
« Reply #7932 on: March 16, 2018, 05:52:12 am »
0
trying to journal early.

light run day.

stomach is lame today (feels very weird) .. odd. could have been related to how wrecked I felt yesterday.

edit: stomach is WRECKED today.

btw. FUCK JUMP ROPE.



03/16/2018

bw = 145
bw before bed last night = ?
soreness = forearms (jump rope)
aches/injuries = left knee barely, left/right ankle (jump rope), bottom of both feet slightly (jump rope), bottom of right big toe (jump rope)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:00 AM

log:
05:00 AM: oatmeal + pink salt + honey, water
06:30 AM: workout: light morning trot (grass): w/u, 1 hour @ 7:XX-6:55+9:XX, c/d
08:00 AM: food: rxbar
08:15 AM: workout: bw
09:50 AM: food: whole foods: custom sausage egg & cheese on an english muffin (because they didnt make any, asked if they could make me one lmfao), double chocolate muffin, orange juice, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar
02:00 PM: food: kapow: fried rice + chicken, water
02:30 PM: food: le macaron: milkshake + whipped cream
05:30 PM: food: tart cherry juice
07:00 PM: water
08:00 PM: food: tons of prunes, cashews, 2 x peanut butter cups (why?), water
TODO: dinner snack

workout: light morning trot (grass): w/u, 1 hour @ 7:XX-6:55+9:XX, c/d
- https://www.strava.com/activities/1455742780

knee felt fine. nice. hope i can push it hard for sunday's 5k.





workout: bw

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (full ROM): x 30
S1: calf raises (shoulder width): BW x 50

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (full ROM): x 30
S2: calf raises (wide): BW x 50

adarqui

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Re: ADARQ's journal
« Reply #7933 on: March 17, 2018, 11:16:37 am »
+1
pre-race workout.

stomach improved considerably since yesterday, but still jacked up. cramped at the end of my run ... usually a bad sign .. so hoping it's nothing tomorrow.

one sign it's jacked: oatmeal in the morning made it "even more hungry", had a hungry/rumbling feeling.

last night before bed it was bloated af.

legs felt amazing though... hopefully they feel as good or better tomorrow.



03/17/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = bottom of right big toe (jump rope) (GO AWAY fuck :raging:)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9.5

wakeup = 07:30 AM

log:
07:45 AM: oatmeal + pink salt, water
08:30 AM: workout:
overslept - missed long run with folks -> morning pre 5k race test (grass): 3 mi progression @ {7:10, 6:37, 5:49} ::: legs felt good, no tweaks, we'll see tomorrow though - late signup 5k tmw on grass!!!!!
10:00 AM: food: rxbar, beet juice
11:15 AM: water
11:30 AM: head/face shave! game time!
01:00 PM: food: anthony's: 10 chicken wings, water w/ lemon
02:00 PM: food: kilwins: double peanut butter pie milkshake with whipped cream while browsing art
03:00 PM: art festival: picked up a painting! lol.
04:00 PM: food: whole foods: (while waiting for my glasses to get their new lenses): beet juice, tart cherry juice, rxbar, water
08:30 PM: food: some cashews, beet juice, 4 slices of sourdough multigrain (love this so much), water

beet juicing the fuck up today.. just want to overdose on it.
- stomach was feeling bad after run, but got alot better after chicken wings


workout:
overslept - missed long run with folks -> morning pre 5k race test (grass): 3 mi progression @ {7:10, 6:37, 5:49} ::: legs felt good, no tweaks, we'll see tomorrow though - late signup 5k tmw on grass!!!!!

- https://www.strava.com/activities/1457455793

my first ever race on grass tomorrow! actually excited about it.. love running on grass.

if i feel good, just going to drop teh hammer early. need to practice going out a bit harder & then hanging on. Plus i'll feel Kenyan on grass soooo, should be good.





wanted to test my legs just a little bit before tomorrow.. wanted the confidence knowing they would be ok. mission accomplished. now, just hoping i didn't aggravate anything. feel pretty good though so, hopefully everything is on the right track.

adarqui

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Re: ADARQ's journal
« Reply #7934 on: March 17, 2018, 05:55:33 pm »
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really nice video from last year's Schiffy 5k, the one i''m doing tomorrow:

<a href="http://www.youtube.com/watch?v=GNUGDQXqZr0" target="_blank">http://www.youtube.com/watch?v=GNUGDQXqZr0</a>

also, looks like there's enough road for me to try a race in my saucony endorphin racer v2's, instead of my XC flats.

says it's "one loop", so probably shouldn't be too many turns. probably going to be a fast course.

i fly on grass .. i really think i have an advantage on grass compared to most of the road runners around here jajaa. like, i really enjoy/love it & feel faster.

last year's top 3 were sub19 i think so, shouldn't be a slow race. regardless, i'm going out at low 17's pace (hopefully).