Author Topic: ADARQ's journal  (Read 1623005 times)

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adarqui

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Re: ADARQ's journal
« Reply #7935 on: March 24, 2018, 06:06:00 pm »
+1
A few "physique shots" from this morning. Changed from blue shorts to the grey ones (I raced in) cause it looked like I was packing heat.







Oh. I shaved my chest/stomach a few weeks ago .. First time I ever did that in my life.. LMAO. Didn't really like it at all, BUT, knew I would like it as some hair started growing back in. heheehe.

dno looking pretty lean from those shots. Leaner than the last few months.

adarqui

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Re: ADARQ's journal
« Reply #7936 on: March 24, 2018, 06:24:40 pm »
+4
Crushed it today .. long story short:

Was in a 3 person pack (top3) for nearly 10 miles before I couldn't hang anymore. Nearly hit 10 miles in 1 hour, which is close to sub6 pace for 10 miles!! Fell off after an hour as expected, just don't have the fitness for 13.1 hard.

Was on 1:18:XX half marathon pace up until 10 mi .. then faded and entered safe mode, ended up getting 1:21:40 official (1:21:24 watch).

**3rd overall** !!!!!!

1st finished with 1:18:48, 2nd with 1:19:28.

It was a real race. The 1st place guy (someone i've trained with a few times recently), said we pushed him hard. I was expecting him to slow up at some point, but he just kept his foot on the gas and got it done. This was the 2nd place guy's first half marathon, so he had no idea what to do either. He's a former D1 collegiate runner (5k specialist). So the 1st place guy literally lead for the entire race. Props to him, that's a serious performance.

Oh also, I ran without looking at my watch until I faded (around mile 10) ... that's pretty awesome. I just said, no reason to look and even know how fast i'm running, just stick to them like glue and that's all you worry about.

The lead cyclist took this photo (with a potato-cam) at mile 8 with the caption: "Mile 8 from the lead and the front 3 racers are battling it out!!"



I'm third from the left.

Then he replied with: "I was driving the lead out car and thoroughly enjoyed watching your race! The race radios were buzzing about the pace being kept by you guys!! Congrats!"

haha!!! sick!!


edit: I made a decisive move about 0.5 mi in that probably changed this race a bit.. We had been a 5 person pack for about 0.4 mi, then the guy who won 1st just surged out (probably got to like 20 ft ahead), and no one followed. I stayed, 2nd place guy stayed, 4th/5th place guys stayed. I eventually ditched the idea of sticking with the 2nd pack, and went around them and surged up to hang with #1. Then 2nd/4th tagged along. 4th eventually dropped off fairly early. Then it was just us (1,2,3) for the rest of the way. That first mile was way too fast. So it makes sense that they would refuse to go with him. But I just didn't want to get dropped by #1 so early so, I said F that and caught up & stuck to him. That move probably changed the race considerably. Had I not done that, might have been a slower battle for #2/#3 via #2/#3/#4. Interesting how that stuff works. I guess I had some inside info tho, knowing who that guy was, I knew he wasn't going to hold that initial pace for the whole way. I mean I wasn't looking at my watch but you could just feel it was a major pace shift into something "too fast".



Also, a little running battlescar from clipping myself with my sharp af tread shoes:

?taken-by=andrewdarqui

^^ Strongman style!! lol.

Oh, and my previous half marathon PR was 1:27:11 .. So, 1:27:11 - 1:21:40 = nasty PR. lmao.

When you really care about a competition though, you can dig deeper. That was this race for me. You can't do it all the time, it's too draining. But for those competitions that are most important, hitting an entirely new level is possible. I entered that next level and tried to stay there. I mean, my 10k PR from 2 weeks ago was 37:13 official (37:04 watch), and today I hit 37:21 official (10k split) and kept going. It was absolutely brutal but I just kept thinking about what I was running for (my mom who passed from cancer last year, and this was a women's cancer support race, which I told her I wanted to win for her when she was still alive & enjoying my race results).




2 days rest works great for me before big races!



03/24/2018

bw = 145
bw before bed last night = ?
soreness = none!
aches/injuries = right big toe/PF microscopic barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = excellent!
hours sleep: 6.5

wakeup = 04:15 AM

log:
04:30 AM: food: GU with 40mg caffeine, oatmeal + TONS of honey + TONS of pink salt, water
05:35 AM: workout: w/u @ race event for 20 minutes
06:00 AM: race!
race for women's wellness half marathon: 3rd OA!!! 1:21:40 official :personal-record: (1:21:24 watch) :personal-record: ::: ran this for my mom who passed away last year, after a long battle with CLL (leukemia) ❤😍🏃💪
07:30 AM: food: 2 x rxbar, GU, tons of water
10:00 AM: food: rxbar, GU
10:30 AM: March For Our Lives Rally/Protest/March
- some miles: 4
01:30 PM: food: burger fi: fried chicken sandwich, cheeseburger, water
02:00 PM: food: kilwins: double peanutbutter milkshake with whipped cream
05:00 PM: food: black tea
06:00 PM: food: 3 x banana, water
08:00 PM: food: 3 x toasted sourdough rye w/ red pepper hummus, prunes, cashews, water

race:
race for women's wellness half marathon: 3rd OA!!! 1:21:30? ::: ran this for my mom who passed away last year, after a long battle with CLL (leukemia) ❤😍🏃💪

- official results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=211
- https://www.strava.com/activities/1468699610
- previous half marathon PR: 1:27:11 !!!!
- half marathon official: 1:21:40 :personal-record:
- half marathon watch: 1:21:24 :personal-record:
- 20k effort (1:16:47) :personal-record:
- 10 mile effort (1:00:32) :personal-record: so close to 10!!!!!!!
- 15k effort (56:09) :personal-record:
- official 10k split: 37:23 !! close to my official 37:13 10k haha.
- miles in one hour: 9.92 :personal-record: almost got 10!!!!!!!!
- vo2 max on my watch: 65!!! (+3, from 62) :personal-record:

will write more later.

jeff kahn, a volunteer on a bike, stuck with me when i died at mile 9.5. greatest sports experience of my life. we talked, he gave me support etc. he did this for all of us, but when i got dropped he stuck with me, other volunteers stuck with the top 2. just an incredible experience. also his son is a top triathlete! thanks so much man.



^^ great pacing by the winner hahaha!!




^^^ 4:09 min/mi kick at the end!! :D

 :ibrunning: :ibrunning: :ibrunning:










Some more photos I posted on IG:

?taken-by=andrewdarqui

?taken-by=andrewdarqui

lol ^^



anyway..  :personal-record: city!!!!!!!!!!!!!!!!!

a few people i rarely talk to, reaching out to say congrats on my race & express their happy-shock about how I dropped that result. :D

lots of people I frequently talk to, reaching out to say congrats and let me know this is just the beginning!! hah

but ya interesting stuff, people emailing me, somehow hearing about my result. IMHO, it's a bit watered down given how I finished .. but, just a sign of things to come hopefully .. and I think people see that. kinda cool.

Oh also someone yelled "LETS GO ANDREW!!!!!!!!" at mile 8.. someone I know from IG. First time I ever heard someone yell support for me during a race. That felt awesome!!!!


 :ibrunning: :ibrunning: :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #7937 on: March 25, 2018, 07:37:09 am »
+2
Man that is awesome. Great job.

You finally managed to gain that experience of running hard and just gritting your teeth to hang on even when it got tough, definitely a PR for experience to take with you to next major competitions.

 :highfive:
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/

Joe

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Re: ADARQ's journal
« Reply #7938 on: March 25, 2018, 07:56:29 am »
+1
Looking ripped as fuck, holy shit!! I really need to focus on getting lean like that if I';m gonna get closer to my potential. Summer's coming up too, haha.

Reading this was super inspiring, man. You fought that race super hard and made some running comrades on the way, that's awesome. Also cool af that you're becoming "A Name" on the local running scene. Can't wait to see how fast you get.  :highfive: :ibrunning:
"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 #7939 on: March 25, 2018, 02:18:09 pm »
+2
Man that is awesome. Great job.

thanks man!

Quote
You finally managed to gain that experience of running hard and just gritting your teeth to hang on even when it got tough, definitely a PR for experience to take with you to next major competitions.

 :highfive:

yup. never hung on that long before. was interesting, i'd go from tired, to feeling fine, to tired, to feeling fine etc. just mentally holding a hard pace for so long was grinding me down.

and ya, major experience to take to other competitions!! can feel the difference already. a bit more battle tested!

adarqui

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Re: ADARQ's journal
« Reply #7940 on: March 25, 2018, 02:25:13 pm »
+2
Looking ripped as fuck, holy shit!!

hahha thanks!!

Quote
I really need to focus on getting lean like that if I';m gonna get closer to my potential. Summer's coming up too, haha.

ya it definitely helps, just not worth sacrificing run quality/training to achieve it IMHO .. slowly chipping away at the fat via diet changes or clean eating consistency, plus slowly building up the mileage, works decent. i've always liked the slow road when it comes to leaning out.

Quote
Reading this was super inspiring, man.

awesome!@@$ very happy to hear that!!

Quote
You fought that race super hard and made some running comrades on the way, that's awesome.

ya man. running is incredible. gets more incredible the faster you get.

i agree too that i fought hard. by mile 5 i was questioning what i was doing. i was like, ok just get to 6.2 so you can possibly pick up a 10k PR. after that, i was like, ok might as well try and hold on until 10 and get a 10 mile PR. by 10 i was like, shit, this might be it. lol.

fwiw i liked racing in the "dark". felt awesome just running around the city "fast", just a few people, with police bikes/cars up front etc. didn't see the sunlight until probably ~7 AM or so, which is when i finally started fading.

Quote
Also cool af that you're becoming "A Name" on the local running scene. Can't wait to see how fast you get.  :highfive: :ibrunning:

thanks man!!!! ya, i'm excited too, to keep working and try to eventually beat some Kenyans - that's the goal.. LolLoLOlLl.

peace man & thanks again!!

adarqui

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Re: ADARQ's journal
« Reply #7941 on: March 25, 2018, 02:45:13 pm »
+3
todo.



03/25/2018

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

wakeup = 06:30 AM

log:
07:15 AM: food: oatmeal + honey + pink salt, water
09:30 AM: workout:
very light recovery (thick grass) walk (legs sore af - quads especially): ~1h20m ::: the sorest i've been after a race
11:00 AM: food: rxbar, water
01:30 PM: food: jerk chicken, water
04:00 PM: food: two chocolates
08:00 PM: food: cashews, oatmeal + pink salt + blueberry honey (got it at the farmer's market, ridic), a few pieces of sourdough rye, water



workout:
very light recovery (thick grass) walk (legs sore af - quads especially): ~1h20m ::: the sorest i've been after a race

- https://www.strava.com/activities/1471441144

quads = toast.





looks like I completed the Loco Rio Pronghorn racing team standards (just looking at it like a challenge hah):

races in the last 3 weeks! hah:
- sprint: 5k: 18:05 (< 18:38)
- distance: 10k: 37:14 (< 38:49)
- half: half: 1:21:40 (< 1:25:59)


LBSS

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Re: ADARQ's journal
« Reply #7942 on: March 26, 2018, 12:20:30 am »
+1
you gonna join the team?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7943 on: March 26, 2018, 09:30:54 am »
+1
you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

seifullaah73

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Re: ADARQ's journal
« Reply #7944 on: March 26, 2018, 06:35:33 pm »
+1
you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

Def agree with benefits of a lone competitor.
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 #7945 on: March 26, 2018, 06:40:31 pm »
0
you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

Def agree with benefits of a lone competitor.

 :highfive: :ibrunning:

ya.. i like training with lots of different groups, making running friends etc .. but i also like competing as "myself". who knows but, that's how I feel now and have felt for many years.

adarqui

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Re: ADARQ's journal
« Reply #7946 on: March 26, 2018, 06:42:28 pm »
0
a few photos I found from the race:

love this so much:



^^ also, just noticed i'm in the background clapping!!!!!!! haha.



also, these motorcycle officers all got behind the very last runner, and escorted her to the finish line.. it was a really interesting sight.




nice:





the guy who won it ;f


adarqui

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Re: ADARQ's journal
« Reply #7947 on: March 26, 2018, 08:44:02 pm »
+1
signed up for another race.. 10k on 04/08/2018. Don't really "care" about it. Signed up because of this thread tho:



haha.

I'm not going to go nuts with it, because of the mile race 2 days later.. But I just couldn't NOT sign up after that exchange. :D

adarqui

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Re: ADARQ's journal
« Reply #7948 on: March 26, 2018, 08:50:49 pm »
+2
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

adarqui

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Re: ADARQ's journal
« Reply #7949 on: March 26, 2018, 10:05:24 pm »
0
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.