Author Topic: ADARQ's journal  (Read 738990 times)

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adarqui

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Re: ADARQ's journal
« Reply #8085 on: May 15, 2018, 10:46:57 am »
+3
track day! last hard workout before Friday's track meet!

2 huge PR's on dead legs!





05/15/2018

bw = ? dno, fat
bw before bed last night = ?
soreness = quads slightly, hips slightly, calves slightly
aches/injuries = right big toe barely, right knee 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 = 06:00 AM

sub5 splits in 2018: 1 of 50

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

log:
06:10 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:45 AM: workout:
relaxed speed (track, spikes, legs/body dead): 2 BIG PR's on DEAD legs: mile split @ 4:56, 200m @ 28.81 !! 18 mph T/S ::: my first track meet on friday, Frank style: 1600m, 200m, 3600m lol!
08:45 AM: food: rxbar, water
09:30 AM: workout: bw
10:00 AM: 6 x eggs, toasted sourdough + avocado, banana, water
02:00 PM: food: trail mix bar, water
05:00 PM: food: trail mix bar, water
07:00 PM: food: rxbar, water
08:15 PM: workout: evening recovery run (road, rain, fun): 50 minutes @ light
10:00 PM: food: toasted sourdough + jelly, beet juice, banana, rxbar, water

two big PR's!!! :personal-record:

mile split: 4:56 (-1s) (inside of a 4:59) :personal-record:
200m: 28.81 (-0.9s) :personal-record:

https://www.strava.com/activities/1573429162















workout: relaxed speed (track, spikes, legs/body dead): 2 BIG PR's on DEAD legs: mile split @ 4:56, 200m @ 28.81 !! 18 mph T/S ::: my first track meet on friday, Frank style: 1600m, 200m, 3600m lol!
- https://www.strava.com/activities/1573429162

just some light easy runs until the track meet, probably do another tonight, 2 tomorrow, and rest completely thursday. Then fly on Friday.

Excited about the 200m tbh.. Think I can go sub28 for sure. We'll see though.. My #1 mission is not false starting. I've never sprinted out of blocks before, but can't see it being much of a problem. Just don't want to false start, lol.

For the 200m, I felt fine after the mile rep. Not sure how i'm going to do the 3600 after the 200m but whatever, maybe i'll just go out pacer style and then bail when i'm dead. who knows. lol.

Legs were so dead today.. warming up was rough. Sunday really beat me up. All good though. Should be flying Friday!



workout: bw
- ok

S1: 5sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10


workout: evening recovery run (road, rain, fun): 50 minutes @ light
- https://www.strava.com/activities/1574884031

adarqui

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Re: ADARQ's journal
« Reply #8086 on: May 16, 2018, 11:54:16 pm »
0
light day.



05/16/2018

bw = 145
bw before bed last night = ?
soreness = quads slightly, hips slightly, calves moderate, hamstrings moderate
aches/injuries = right big toe barely, left forefoot barely (during evening run)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7.5

wakeup = 06:00 AM

sub5 splits in 2018: 1 of 50

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

log:
06:30 AM: food: rxbar, water
07:20 AM: workout: morning recovery run (grass/rocks/dirt, calves tight, feel ok): 50 minutes @ light
09:30 AM: wholefoods: 2 x bacon egg & cheese, double chocolate muffin, water
01:00 PM: food: rxbar, banana, water
04:00 PM: food: trail mix bar, water
06:00 PM: food: some beef stew, rice, water
07:00 PM: leg drain while reading: 30 minutes
07:45 PM: evening light run (roads, grass too soaked): 1.5 hours @ light (<=139 HR) :: Thursday=REST, Friday=TRACK MEET, Saturday=REST, Sunday=MILE RACE + LONG RUN
09:30 PM: food: prunes, avocado toast, 2 x banana, rxbar, oatmeal + tons of honey + pink salt, tons of water


workout: morning recovery run (grass/rocks/dirt, calves tight, feel ok): 50 minutes @ light
- https://www.strava.com/activities/1575603746


workout: evening light run (roads, grass too soaked): 1.5 hours @ light (<=139 HR) :: Thursday=REST, Friday=TRACK MEET, Saturday=REST, Sunday=MILE RACE + LONG RUN
- https://www.strava.com/activities/1577028602

left forefoot bugging a little, probably from the track spikes .. or stepping on a rock this morning.

adarqui

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Re: ADARQ's journal
« Reply #8087 on: May 17, 2018, 11:15:26 pm »
0
complete rest day. pre-track meet day.



05/17/2018

bw = 145
bw before bed last night = ?
soreness = quads barely, hips slightly, calves slightly
aches/injuries = 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: 9

wakeup = 08:00 AM (slept in)

sub5 splits in 2018: 1 of 50

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

log:
08:15 AM: food: rxbar, water
09:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
02:00 PM: food: 2 x chocolates, cheezits, banana, rxbar, water
04:00 PM: food: banana, trail mix bar, water
07:00 PM: food: 5 x pieces of pizza (anthony's), cookies & cream milkshake w/ whipped cream (kilwins), peanut butter cup (kilwins), water
09:00 PM: leg drain: 30 minutes

up way too late, 11:15 PM at the time of this post! :(

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Re: ADARQ's journal
« Reply #8088 on: May 18, 2018, 09:38:06 am »
+1
so, turns out i'm getting a photo signed by the 800m WR holder, Mr. 800m himself, Rudisha. :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

?taken-by=the_kenya_experience

adarqui

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Re: ADARQ's journal
« Reply #8089 on: May 18, 2018, 01:16:42 pm »
0
whoa this track meet i'm doing tonight will have LIVE RESULTS! what did I get myself in to? lmao!!

http://files.milesplit.us/live_results/301651/index.html

THE SEED LISTS CAME OUT!

I'm solid over 1600m. I'm the slowest guy over 200m, LMFAO!!! Decent over 3200. A guy I know who is really fast was the only person running 5000m, so he moved up to 3200. So now we have another near sub10 guy in there.

The 400m/200m dudes are crazy fast. For 200m, some 20.x guy in there from Haiti, all 21's for the first heat.








adarqui

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Re: ADARQ's journal
« Reply #8090 on: May 18, 2018, 03:50:19 pm »
0
10.00 flat 100m guy running the 100m at this meet!

https://www.iaaf.org/athletes/united-states/john-teeters-282340

adarqui

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Re: ADARQ's journal
« Reply #8091 on: May 18, 2018, 04:20:07 pm »
+2
race day!

?taken-by=andrewdarqui



05/18/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

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

log:
08:15 AM: food: 4 x eggs, oatmeal + tons of pink salt + tons of honey, banana, water
12:00 PM: COLD POOL (backyard): 45 minutes (HR down to 48)
02:30 PM: food: char hut: double grilled chicken pita w/ bacon, water
04:50 PM: food: oatmeal + tons of pink salt + tons of honey, water
06:00 PM+ water, some gatorade (bad idea), more water to flush it out
07:30 PM: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated :personal-record:}, {200m, 23 out of 25 OA LMFAO @ 28.21!!! :personal-record:}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race :D
08:00 PM: 1600m, 08:30 PM: 200m, 09:00 PM: 3200m DNF
10:30 PM: food: peanut butter haagen dazs, rxbar, water
12:30 AM: food: almond joy

junkin out.

word. kinda running late but, starts @ 6 and I don't get started until 7:45. Still tho, want to get there to watch everything.

workout: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated}, {200m, 23 out of 25 OA LMFAO @ 28.21!!!}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race :D
- https://www.strava.com/activities/1580888415
- https://www.endomondo.com/users/26420622/workouts/1123169819
- all results: http://files.milesplit.us/live_results/301651/index.html
- 1600m: https://www.directathletics.com/results/track/53187_3512202.html
- 200m: https://www.directathletics.com/results/track/53187_3512178.html
- 3200m: https://www.directathletics.com/results/track/53187_3512175.html

I'm so proud of the 200m. Really, so proud.

So, I was placed in the slowest heat (heat 5), justifiably. Then, out of nowhere, they are like "Andrew Darqui Lane 7" in the 2nd fastest heat. With guys who ended up dropped 21's. I started laughing at that point, but then tried to focus. So I get into the blocks, start solid, by 50m a SWARM of beasts just fly passed me and I just start hysterically laughing. I was laughing the rest of the way until the finish, and I am still laughing hours later as I type this. Not entirely sure why I keep laughing when I think about it, but it really is hilarious when you think about it. I mean here I am, first track meet, and they move me from the 5th to the 2nd, with the big dogs. I just can't get over it. At the end of the 200m, I just jogged off laughing. I couldn't even go max I was just cracking up too much. LMFAO.

I guess now I know i'm capable of sub28 in the very near future. I'd have hit it if I wasn't laughing so hard. LMFAO!!!

The distance guys thought I was nuts for doing 200m after 1600m. I mean, even they were laughing. I guess it's just hilarious no matter how you look at it.

3200m I was toast. Wanted to help pace my friend for at least a mile but just had no gas and didn't feel like coasting it out at a weak pace. So just DNF'd & watched it.

Next meet, i'll just do 1600m & 200m, no 3200m. This way, I can give more on my 1600m.

As for the 1600m, my estimated time is probably way more accurate than the official time. I was planning on doing that start on the curved line (waterfall?) where you cut in real fast. Then, last minute they tell us to get into lanes and I had no clue what to do. So I followed some kid and we went out wide, probably didn't cut in correctly.. Probably legit ran ~10s further than a mile.

Anyway, happy about it. Was fun.

Can't wait to do another one!

Also props to my dude Junior Rosa who got 2:07 in the 800m, at like 49 or 50 years old! Such a monster!!





















^^ when I tell you I couldn't stop laughing, i'm serious.. some still frames from a video, of me laughing all the way to the finish.. LMFAO.






my friend, age 50:



?taken-by=andrewdarqui



someone i've known from ig/fb, and met at the race, good dude!

?taken-by=andrewdarqui

adarqui

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Re: ADARQ's journal
« Reply #8092 on: May 18, 2018, 11:34:45 pm »
0
well that was awesome. :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8093 on: May 19, 2018, 02:47:37 am »
0
^^ as for the mile.. just remembered: I ran the first ~1.5 laps on the side of someone who was in lane 1. lol. so I was a bit closer to lane 2.

I bet that's what gave me some extra distance.

I finally got tired of doing that close to 600m in, and overtook him/stayed in front. Then, someone else kept trying to pass me but i'd speed up and prevent it, I probably ended up making them run more distance.

Lesson learned! Hug the inside of lane 1, but don't get boxed in (which is easy in these races).

adarqui

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Re: ADARQ's journal
« Reply #8094 on: May 19, 2018, 02:50:19 am »
+1
cool. loool.


adarqui

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Re: ADARQ's journal
« Reply #8095 on: May 19, 2018, 10:24:48 pm »
0
rest day.

interesting.. calves very tight upon wakening up, similar to lots of recent days. then later after a 3 hour nap, substantially better.

1 mile race on a (dirt) horse track tomorrow.. but it's schedule to be raining/lightning. Not sure how this event happens.

?taken-by=andrewdarqui



05/19/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors moderate, calves slightly, left bicep moderate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight early, loose later
morning adductor flexibility = loose
feel = decent
hours sleep: 7 + 3 hour nap

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

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

log:
08:15 AM: food: rxbar, water
09:00 AM: food: 6 x eggs, avocado, banana, water
09:30 AM: "posture ish stuff" standing straight up to try and loosen calves up (think this made my adductors more sore lmao)
11:30 AM: leg drain while reading: 30 minutes
12:00 PM: nap: 3 hours
- woke up feeling way better (calves loose etc)
04:30 PM: water
06:50 PM: food: char hut: double grilled chicken + bacon pita, sweet potato fries + "drizzle", pickles, water
08:30 PM: food: haagen dazs vanilla swiss almond ice cream, water

adarqui

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Re: ADARQ's journal
« Reply #8096 on: May 20, 2018, 10:13:20 pm »
+1
long run day.

aborted the mile race on the horse track. non-stop rain, too dangerous. Director of the race sent me some clips, looked like a smart move: mud, tons of water, etc. A 4:30 miler shower up, and ran it in 6+. Would have been fun but... risky. Plus, driving there would have been hell. The weather was very bad.





05/20/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors slightly (right adductor moreso), left bicep modeate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

data collected throughout the day when I have my watch on:
HR low: 34 (after run)
HR high: 185 (run)

log:
08:15 AM: food: rxbar, water
09:15 AM: food: oatmeal + tons of pink salt + tons of honey, water
11:00 AM: workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
12:30 PM: GU, water
03:00 PM: food: cold stone: oreo milkshake with whipped cream
05:00 PM: food: rxbar, pasta, water
08:30 PM: food: 4 x grapefruit, 2 x rxbar, water

was too lazy to make eggs. didn't want too either. should have just gotten a high protein meal somewhere. fail.


workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
- https://www.strava.com/activities/1585049246



?taken-by=andrewdarqui

?taken-by=andrewdarqui



left & right foot have cramped since the run. hehe. hate that. hope nothing bugs out because of those cramps.

adarqui

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Re: ADARQ's journal
« Reply #8097 on: May 20, 2018, 11:05:08 pm »
+1
so, apparently that track meet I did on friday, was live streamed on youtube! I found the video (2+ hours)! hahaha.

it's bad quality but, it's better than nothing. The sad thing is, last years meet was high quality HD. I think because they didn't live stream it. There's clips, not one big live stream video. Not sure though.. wish it was solid quality, would be awesome.

You can see how confused I am to start the 1600, it's pretty funny.

I'll pull clips out etc and upload them tomorrow or the day after.

:ibrunning:

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Re: ADARQ's journal
« Reply #8098 on: May 21, 2018, 07:02:47 pm »
+1
rest day. absolutely nothing.

feel great tho.



05/21/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, left bicep slightly
aches/injuries = right knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 + 3 hour nap

wakeup = 07:15 AM

sub5 splits in 2018: 2 of 50

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

log:
07:20 AM: food: banana, water
08:45 AM: food: panera bread: 2 egg sandwiches, water
10:00 AM: water
10:30 AM: nap: 3 hours
04:00 PM: food: char hut: double grilled chicken pita, rice & beans, water
08:30 PM: 4 x grapefruit, 2 x rxbar, water

journaling early!

adarqui

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Re: ADARQ's journal
« Reply #8099 on: May 21, 2018, 11:06:11 pm »
0
slowly going back through my journal for 2018 & filling out my progress tracker.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138227/#msg138227

need to settle on some "formats" for various things.. but starting to enjoy it. I think i'll eventually get it completely filled out & maintain it.

lots of good stuff happening after i've added in hilly long runs.. :headbang: :wowthatwasnutswtf: :ibrunning: :ibsquatting: