Author Topic: ADARQ's journal  (Read 694544 times)

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adarqui

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Re: ADARQ's journal
« Reply #8055 on: May 01, 2018, 03:15:50 pm »
0
easy jog day!





05/01/2018

bw = 144
bw before bed last night = ?
soreness = quads barely, hands/grip still wrecked (from paddleboarding)
aches/injuries = left hamstring tendon barely barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:45 AM

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

log:
05:55 AM: food: rxbar, water
06:25 AM: workout:
light morning trot (mostly grass): 2h33m @ {1h35m light @ 8:XX, 58m very light @ 10-11:XX}
08:30 AM: food: rxbar, beet juice, water
08:45 AM: workout: bw
09:30 AM: food: french baguette, water
01:00 PM: nap: 1 hour
03:00 PM: food: 6 x eggs, oatmeal + pink salt + honey, 2 x banana, water
05:00 PM: food: whole foods: peanutbutter bar
08:30 PM: food: chicken quesadilla, beet juice, water
08:45 PM: food: vegan fudge brownie!, rxbar, water
09:00 PM: light stretch (1.5 hours off and on, watching NBA CLE vs TOR) + some (like 5 min) light self massage (mostly calves)


workout:
light morning trot (mostly grass): 2h33m @ {1h35m light @ 8:XX, 58m very light @ 10-11:XX}

- https://www.strava.com/activities/1542905374

15 miles, chillin.

 :ibrunning:



workout: bw

S1: 3-5sec dead hang full ng pullups: BW x 8
S1: full bar dips: BW x 8





edit: I GOT INGREDIENTS FOR A SPINACH SALAD!!! I think i'll make it tomorrow evening. Was going to today but, feel like i've eaten alot already & have speed tmw morning. salad darq is back!

adarqui

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Re: ADARQ's journal
« Reply #8056 on: May 02, 2018, 09:52:57 pm »
+1
hard speed day! wanted to strategically hit a 4:5X mile inside of my 1+ mile, but failed by 2s! hit 5:01 (on grass, on grass!).

oh man... Hit 5:01 on 05/02/2018.

got me thinking.. 4:25 on 04/25/2019 (next duval street mile) :D trollface.



05/02/2018

bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 45?
HR high: 179 (end of 2 mile progression during workout)

log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:30 AM: workout: 5:01 mile on 05/02 :D morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
09:00 AM: food: rxbar, beet juice, 2 x banana, water
09:15 AM: workout: bw
12:00 PM: food: rxbar, banana, water
01:30 PM: food: peanut butter trailmix bar, water
03:00 PM: food: kapow: amazing cheeseburger, fries, water w/ lemon
05:30 PM: food: peanut butter trailmix bar, water
08:30 PM: food: big spinach salad with apple cider vinegar + olive oil + croutons + asiago cheese, grilled chicken, water
09:30 PM: light stretch
10:00 PM: food: rxbar, water



workout: 5:01 mile on 05/02 :D morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
- https://www.strava.com/activities/1544995236
- 5:01 mi

wanted to get 4:5X split inside of my paced mile + kick, but got 5:01 .. ran out of room w/ the speed I was going at the end (4:05 pace). Should have made at least one turn and kept it going for a bit longer, would have got it done. all good tho.

pretty happy about the ~1900m @ low 5's pace!

I basically tried to pace a 5:10 mile (which ended up being 5:07), then wanted to just try and kick HARD AS FU*K. success I guess.









nice. faster km negative split style.

paced myself incredibly well on that paced-mile.. happy about it.



workout: bw

S1: 3-5sec dead hang full chinups: BW x 8
S1: full bar dips: BW x 8

adarqui

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Re: ADARQ's journal
« Reply #8057 on: May 02, 2018, 09:54:14 pm »
0
signed up for one month of flotrack!!! going to watch more live T&F events! excited. If I like it, i'll purchase a year's worth.

($29 a month per month or $12 a month per year) IIRC.

starting with the Payton Jordon Invite tomorrow!!!!!!

adarqui

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Re: ADARQ's journal
« Reply #8058 on: May 03, 2018, 11:19:14 pm »
+1
rest day!

5k race tomorrow. going to try and PR my 2 mile, hopefully. scary. :ninja:



05/03/2018

bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right calf somewhat
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 07:00 AM

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

log:
07:00 AM: food: rxbar, water
07:40 AM: workout: morning relaxed recovery walk: feel pretty good, right calf a bit tight though - probably overstretched it - lame! ::: 5k RACE tmw! Pretty sure i'm gong to try and PR my 2 miler .. means i'll be going out batshit.
08:40 AM: food: beet juice, rxbar, banana, water
09:25 AM: food: 6 x eggs, oatmeal + honey, water
01:30 PM: food: 2 x rxbar, banana, water
07:30 PM: food: anthony's: 3 x pizza slices, 5 x chicken wings, focaccia bread, spinach salad + olive oil + lemon, water
10:30 PM: food: rxbar, water
10:30 PM: light stretch: ~30 minutes

workout: morning relaxed recovery walk: feel pretty good, right calf a bit tight though - probably overstretched it - lame! ::: 5k RACE tmw! Pretty sure i'm gong to try and PR my 2 miler .. means i'll be going out batshit.
- https://www.strava.com/activities/1547055843

I should definitely be able to go sub11 .. and tbh, sub 10:45. I've pretty much decided to just go out crazy (5:1X for me) and try to go sub 10:45.

just depends on how I feel tomorrow. Should feel good... so, all systems go - most likely.

if all goes well, PR 2 miles, then survive for 1.1, and get top3.

word!

adarqui

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Re: ADARQ's journal
« Reply #8059 on: May 05, 2018, 01:56:44 am »
+1
will update with a proper journal entry tomorrow. but here's some info for now!

05/04/2018

Sunfest TGi5k: 3rd OA @ 18:14

https://www.strava.com/activities/1550102075

results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=222

also put in ~24 miles, lol.


LBSS

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Re: ADARQ's journal
« Reply #8060 on: May 05, 2018, 04:41:13 am »
+2
disko eric is a great name.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #8061 on: May 05, 2018, 09:01:37 am »
0
disko eric is a great name.

that was my first thought when I saw it. :highfive:

adarqui

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Re: ADARQ's journal
« Reply #8062 on: May 05, 2018, 11:15:39 am »
+1
made a running enemy, nice!!

context:

someone else's comment:

Quote
If the Americans being held by North Korea are set free, I wonder whether they’ll be more shocked by their release or by the fact that Dennis Rodman was replaced by Donald Trump as chief negotiator.

his reply:

Quote
They’ll be more shock that the brown man couldn’t do what the orange man did. Winning

our thread:



:)

Funny how he acted all tough but ducked me.. Mentions BAA 10k & Keys 100 relay, give me a break. He knows what I was asking for.

He's probably very fast, but i'd love to go into a race under conditions of animosity with someone. Sounds fun.

Anyway, guy seems like a joke. Facebook can be such a problem. lmao.

adarqui

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Re: ADARQ's journal
« Reply #8063 on: May 06, 2018, 12:10:55 am »
0
rest day!

need to sleep ASAP .. waking up early to go stand-up-paddleboarding at some nature center!



05/05/2018

bw = 143
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:30 AM

data collected throughout the day when I have my watch on:
HR low: 36?
HR high: ?

log:
09:30 AM: food: banan bites, 4 chicken wings, water
12:00 PM: workout: 4 hours/12 miles, light long walk
04:00 PM: food: rxbar, coconut water
05:00 PM: nap: 2.5 hours, eek!
08:30 PM: food: whole foods: beef stew, orange chicken, rice, sea salt + vinegar chips, water
10:00 PM: food: banana, mint dark chocolate, water
12:00 AM: very light stretch

workout: 4 hours/12 miles, light long walk
- https://www.strava.com/activities/1551947213



some photos.. roosters from key west last week .. night life from yesterday's run-touring of west palm beach.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #8064 on: May 06, 2018, 12:16:38 am »
+1
found another key west race i'm interesting in .. Hemingway 5k, SUP & RUN!! Two races, SUP, then run. Looks really fun/cool. Should probably get in one SUP race before then just to get some experience with it before going all the way down there. Would be fun to try and top3 both. :D

https://vimeo.com/211730143

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Re: ADARQ's journal
« Reply #8065 on: May 06, 2018, 10:06:00 pm »
+1
long day.. wrecked.



05/06/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:40 AM

data collected throughout the day when I have my watch on:
HR low: 45?
HR high: ?

log:
07:50 AM: food: oatmeal + pink salt + honey, rxbar, water
09:30 AM: workout: SUP ~2 miles: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
11:30 AM: food: rxbar, gatorade,
12:00 PM: workout: light long run (grass, rain, fun): 2 hours, after 2 hours SUP'n. legs thrashed :: saw a cool brown rabbit almost every lap
03:30 PM: food: some place: churrasco steak, beans, rice, water w/ lemon
06:00 PM: food: 2 x pizza, bunch of chocolates, some oatmeal cookies, water
10:00 PM: light stretch
10:00 PM: food: 2 x peanut butter cups, water



workout: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
- https://www.strava.com/activities/1553846881

^^ worth nothing how sore my calves get during SUP .. it's like all of that weird tightness I have in them, gets kicked into overdrive SUP'n.. feels so weird & doesn't feel right.



workout:
light long run (grass, rain, fun): 2 hours, after 2 hours SUP'n. legs thrashed :: saw a cool brown rabbit almost every lap

- https://www.strava.com/activities/1554303007







legs = toast.

tmw = rest.

dead.

adarqui

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Re: ADARQ's journal
« Reply #8066 on: May 07, 2018, 10:13:59 pm »
0
rest day.

calves so damn tight.




05/07/2018

bw = 144
bw before bed last night = ?
soreness = calves moderate, quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = very tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7.5

wakeup = 07:30 AM

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

log:
08:15 AM: workout: bw
08:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, oatmeal + pink salt + honey, 2 x banana, water
12:00 AM: food: water, 2 x peanut butter trailmix bars
03:00 PM: food: rxbar, banana, water
07:00 PM: food: char hut: double chicken on a pita, plus some chocolates, water
09:00 PM: food: banana, beet juice, rxbar, water
09:30 PM: light/moderate stretch: lots of light/moderate hamstring, light calf: my best lying straight leg/straight leg hamstring stretches ever!
- i'd love for them to be "as loose" at the beginning, as they get in the end. would love to experience that for like a year of my life at least, see if it helps.

gelato from that sunfest long run, @ mile 20:





workout: bw
- weak

S1: 3sec paused dead hang full neutral grip pullups: BW x 8
S1: full dips: BW x 8

adarqui

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Re: ADARQ's journal
« Reply #8067 on: May 08, 2018, 10:39:40 pm »
0
track day, but really dead.




05/08/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = kinda tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7

wakeup = 06:40 AM

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

log:
07:00 AM: food: oatmeal + tons of pink salt + tons of honey, water
08:20 AM: workout:
morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak "sub5 intervals" /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 --- says top speed 19.8 mph but I doubt it
09:30 AM: food: rxbar, water
11:00 AM: food: chocolates, banana, something else I forget,
01:00 PM: nap: 2 hours
03:30 PM: food: chocolates, banana, 6 x eggs, toasted sourdough with irish butter, water
09:00 PM: food: beet juice, prunes, 2 chocolates, some supergreens + water mix, toasted sourdough with blueberry jam on one & raspberry jam on the other
10:30 PM: water



workout: morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak "sub5 intervals" /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 --- says top speed 19.8 mph but I doubt it
- https://www.strava.com/activities/1557799526

really dead today .. decent speed but absolutely dead.

says I hit 19.8 mph on my last interval, doesn't look too "off" but I doubt it. maybe I hit 18.x mph, really doubt I hit 19.8 mph. 19.8 mph would be a *massive* PR.




adarqui

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Re: ADARQ's journal
« Reply #8068 on: May 09, 2018, 09:44:09 pm »
0
light day.

more photos I took last Friday @ Sunfest.



also a video that shows a few runners .. also the guy giving someone a high five early on, in the orange shirt, got 2nd.

?taken-by=sunfest




05/09/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 8

wakeup = 07:30 AM

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

log:
07:35 AM: food: rxbar, water
08:20 AM: workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.
09:40 AM: food: rxbar, water
10:30 AM: food: whole foods: beef, potatoes, yellow rice, watermelon juice, water
01:30 PM: food: beet juice, rxbar, water
05:00 PM: food: peanut butter trail mix bar, water
07:00 PM: food: true foods: grilled chicken salad with water cress, almonds, asparagus, .. green lentil soup, water (solid meal)
09:00 PM: food: beet juice, a few chocolates, 2 peanut butter cups, water
09:30 PM: stretch: light



workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.

- https://www.strava.com/activities/1560111557

going to hit this park alot more. want to get way better on these "steep" hills. tomorrow i'm going to try and hit an hour on them.

Then Friday = rest.

5k races on sat & sun.

adarqui

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Re: ADARQ's journal
« Reply #8069 on: May 09, 2018, 10:08:06 pm »
+1
found a SICK AF photo from the sunfest tgi5k start!!!!!!!!!!!



also, the guy who beat me:







USA defeats CANADA. :ninja: :trolldance:

i look like i'm in decent shape in my photo. lulz.