Author Topic: ADARQ's journal  (Read 697752 times)

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adarqui

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Re: ADARQ's journal
« Reply #8100 on: May 22, 2018, 10:47:24 pm »
+2
track day!





05/22/2018

bw = 144
bw before bed last night = ?
soreness = quads barely, left bicep barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 (wakeup early for track :( )

wakeup = 05:45 AM

sub5 splits in 2018: 3 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 170's?

log:
05:50 AM: food: oatmeal + tons of pink salt + tons of honey, water
06:54 AM: food: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
08:10 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: dunkin` donuts: used my 3rd OA TGi5k gift card!! lol: big n toasty bacon egg and cheese sandwich, donut, mocha frozen coffee, water
03:00 PM: food: work: snacks: cheezits, rxbar, chocolate, trail mix bar, water
07:00 PM: food: 2 pieces of sourdough rye, water
08:00 PM: workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
10:00 PM: food: 6 x eggs, avocado, toasted sourdough rye w/ irish butter, vegan fudge brownie, water

workout: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
- https://www.strava.com/activities/1588522812

<6 hours sleep, really felt it. weak.

Lots of sub5's lately but not sub3 1km's! need to start dropping some sub3 km's in june!

Wanted to do 2 mile tempo at the end .. those 200's really shut me down. Need to get stronger. Already stronger though than last week. Could have definitely topped last Tuesday's numbers today. Also, couldn't even do a mile after last week's 200.. so, some fitness improvement for sure.

think i killed another toenail.

might go for a grass mile sub5 on Friday - never did that before. I think the closest i've gotten is 5:03.













workout: bw
- strong! held back

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10



workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
- https://www.strava.com/activities/1589982468

had to be careful of the mud spots, very slippery - slowed down there.

no more "speed" until friday. light hills though probably (wed/thur).


adarqui

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Re: ADARQ's journal
« Reply #8101 on: May 22, 2018, 11:11:35 pm »
0
high quality video of my mile & 200m race at the track meet! sick!!

Really hurt myself by running on the outside of lane 1 for so long, added some significant distance to my race (5:01 official, 4:52 watch, 4:50 segment). I also forced the girl chasing me to go out wide also, and wouldn't let her pass. So I probably made her run extra distance & she still finished at 5:02: ie, she's fast. I gained quite a bit on #3 towards the end. I shouldn't have let him go early on. My mind was pretty blank. Best move I made was eventually passing that kid whose shoulder I was on, causing me to run wider. Then, not allowing that girl to pass (thus making me speed up).

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



also here's the abysmal 200m.. LMFAO. I basically "ran it", didn't sprint. Really awful. Didn't open my hips up, didn't forefoot strike much after the acceleration etc. Just really awful. The good news: I hit 28.29 with that awful form/effort. Should be able to improve alot with some adjustments.

<a href="http://www.youtube.com/watch?v=-XE5ZuboA60" target="_blank">http://www.youtube.com/watch?v=-XE5ZuboA60</a>


There's another meet next month!

adarqui

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Re: ADARQ's journal
« Reply #8102 on: May 22, 2018, 11:58:04 pm »
0
dude in red is a jr in h.s. for Dillard (WERM went there). They are in my old h.s's district etc.

so beast.

20.91 200m

<a href="http://www.youtube.com/watch?v=bpr-wYaMA38" target="_blank">http://www.youtube.com/watch?v=bpr-wYaMA38</a>

<a href="http://www.youtube.com/watch?v=OYB2y98_dbk" target="_blank">http://www.youtube.com/watch?v=OYB2y98_dbk</a>

adarqui

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Re: ADARQ's journal
« Reply #8103 on: May 23, 2018, 11:31:45 pm »
+1
light day.



05/23/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 08:00 AM

sub5 splits in 2018: 3 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 170's?

log:
08:10 AM: food: rxbar, watr
08:55 AM: workout: morning light run (grass, hills, hot af): 1h15min with 30minutes of hills in the middle
10:05 AM: food: carrot juice
10:45 AM: food: whole foods: beet juice, protein bar, water
03:00 PM: food: protein bar, carrot juice, water
06:30 PM: food: rxbar, water
08:00 PM: workout: very light evening run (rocks/dirt mostly): 1 hour
09:30 PM: food: 6 x eggs, 2 x toasted sourdough with avocado, tart cherry juice, some more sourdough, water
12:00 AM: food: banana, water


workout: morning light run (grass, hills, hot af): 1h15min with 30minutes of hills in the middle
- https://www.strava.com/activities/1590973459

drenched.

?taken-by=andrewdarqui



workout: very light evening run (rocks/dirt mostly): 1 hour
- https://www.strava.com/activities/1592160897

adarqui

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Re: ADARQ's journal
« Reply #8104 on: May 24, 2018, 09:30:08 pm »
0
light day.



05/24/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 140's?

log:
07:40 AM: food: rxbar, water
08:30 AM: workout: very light morning run (grass, field is soaked :(, rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
09:30 AM: workout: bw
10:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, beet juice, banana, water
12:30 PM: food: protein drink, water
03:00 PM: food: protein drink, protein bar, water
06:45 PM: food: true foods: soup, pizza with chicken, water w/ lemon
08:30 PM: stretch calves slightly
09:00 PM: water
10:00 PM: leg drain while reading: 30 minutes (straightened my legs more than usual, trying to also get a stretch)
- my calves are just so damn tight.. heh.

workout: very light morning run (grass, field is soaked :(, rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
- https://www.strava.com/activities/1593072074

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Re: ADARQ's journal
« Reply #8105 on: May 24, 2018, 09:30:45 pm »
+1
changed:

sub5 mile splits in 2018:

to:

sub5 mile or sub3 km splits in 2018:

ie:

sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50 :ibrunning:


This way I can go harder on some km attempts. Only way to get into the 4:30's is to push my 1km's to 4:30's first. Also, i'm going to allow myself to also try and hit a sub5 mile. If I do both (sub3 km, sub5 mile), I get "2". :F If that helps me reach 50 sooner, i'll bump it to 70 or 100. lol.

Only doing sub5 attempts would have me hold back too much. Need to really push it hard occasionally. Easier to do with a km.

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Re: ADARQ's journal
« Reply #8106 on: May 25, 2018, 09:53:21 pm »
0
speed day!

slept in today .. 11 hours. amazing what "adequate" sleep does to my calves. Note to self: don't get less than 8 hours. Need to slowly fix that again. NBA playoffs have wrecked it a bit.



05/25/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings barely
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose <-- amazing what more sleep does to my calves
morning adductor flexibility = loose
feel = ok
hours sleep: 11

wakeup = 10:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 180's?

log:
11:00 AM: food: whole foods: rice/chicken, orange chicken, beet juice, double chocolate chip muffin, water
03:00 PM: food: rxbar, banana, carrot juice, water
06:00 PM: first sub3 1km of 2018! 2:53. :personal-record: ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
07:30 PM: food: rxbar, water
08:30 PM: food: char hut: 1/2 lb cheese burger (medium), sweet potato fries with drizzle, water
12:00 AM: food: 3 x banana, water

so much damn sleep! felt great this morning.

workout: first sub3 1km of 2018! 2:53. :personal-record: ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
- https://www.strava.com/activities/1595884882
- 1km split: 2:53 (-3s) (4:39 min/mi pace!) :personal-record:
- 1km split happened inside of a ~1150m effort @ 03:19 (4:42 min/mi pace)
- also said my 800m was 2:19 (2nd best)







CLOSING IN ON 13 MPH FOR A km (and mile)!

adarqui

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Re: ADARQ's journal
« Reply #8107 on: May 25, 2018, 11:51:57 pm »
+1
Happy about the addition of sub3 km’s to my “grand total tracking”. That’s it though, nothing else can be added. Mile & km are the building blocks. Km’s really allow you to hit more speed, ie I could literally go for an 800m PR and hang on another 200m if I want. So it’s solid for really cranking the speed up. Much harder to do that for a mile (800m all out + 800m survive) ;f haha. Very hard to do that with the mile in general: 1km + 600m, 1200m + 400m, 800m + 800m (no) … just rough. But 800m+200m = solid etc.

adarqui

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Re: ADARQ's journal
« Reply #8108 on: May 25, 2018, 11:52:08 pm »
+1
ha. Just noticed my 800m listed PR is 2:19 … my 800m estimate during my 1km today was 2:19.

Sounds like I should try and PR my 800m soon and hang on for 200m.

LEGGO.

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Re: ADARQ's journal
« Reply #8109 on: May 26, 2018, 10:06:17 pm »
0
rest day.



05/26/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 9:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

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

log:
09:05 AM: food: rxbar, water
10:45 AM: food: manhatten bagel: sausage egg & cheese on pumpernickel bagel, orange juice
12:30 PM: food: anthony's: motz & sauce pizza, water
05:00 PM: leg drain while reading: ~30 minutes
06:00 PM: water
07:00 PM: workout: bw
09:00 PM: food: 5 x eggs, 1 pizza slice (last one), 2 x banana, green juice (kale drink lol), rxbar, water



workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

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Re: ADARQ's journal
« Reply #8110 on: May 27, 2018, 10:44:34 pm »
0
rest day #2

feeling good.

not going to get proper sleep before tomorrow's 5k race but.... slept in the last 2 days etc, knew this was coming. should be fine. Will probably end up getting ~6 or less.



05/27/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 10

wakeup = 10:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

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

log:
10:15 AM: food: oatmeal + tons of pink salt + honey, water
12:00 PM: food: 5 x eggs, 2 x toasted sourdough with jelly, banana, water
04:00 PM: food: "bocas grill": chicken arepa, caesar salad, water w/ lime
- very good!
07:00 PM: leg drain: ~30-40 minutes
09:00 PM: food: 2 x banana, beet juice, some peanutbutter banana bites, a few slices of fresh sourdough 7 grain bread, water
10:30 PM: food: rxbar, water

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Re: ADARQ's journal
« Reply #8111 on: May 28, 2018, 08:59:14 pm »
+1
race day!

feel great!

baby birds outside:

?taken-by=andrewdarqui



05/28/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: ~5

wakeup = 05:15 AM (stayed up too late watching CLE/BOS game 7)

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

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

log:
05:30 AM: food: oatmeal + tons of pink salt + honey, water
06:30 AM: warmup (sipping water/waiting for bathroom) + race:
Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) :personal-record: / 3k (10:22) :personal-record: -> 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- good warmup tho
07:45 AM: food: rxbar, water
09:40 AM: workout: 3 hours: light long run with a hard hill "sprint" (60-75s) every lap
GU 2 hours in, water 1.5 hours in + 2, 2:30, 2:45 etc
01:00 PM: food: coldstone: oreo milkshake with whipped cream, sprite
05:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, a few more pieces of sourdough, water
09:00 PM: food: beet juice, 2 peanut butter cups, banana, water

Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) :personal-record: / 3k (10:22) :personal-record: -> 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- https://www.strava.com/activities/1601349043
- https://www.endomondo.com/users/26420622/workouts/1129340385
- http://www.splitsecondtiming.com/results/2018/memovrall2018.php
- http://www.splitsecondtiming.com/results/2018/mem2018.php
- http://www.splitsecondtiming.com/results/2018/finalmile2018.php
- 2 mile PR: 11:12 (-3s) :personal-record:
- 3k PR: 10:22 :personal-record:

?taken-by=andrewdarqui










workout: 3 hours: (17 mi) light long run with a hard hill "sprint" (60-75s) every lap
- https://www.strava.com/activities/1601927995

hamstrings were really dead towards the end.. I mean that's probably a good thing. hill "sprints" with fatigue (such a long duration), really wore them out. Need to be careful with it but, worked them good.



some raw photos I found, today's race & Mother's Day 5k!


















kewl!

 :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8112 on: May 28, 2018, 09:23:03 pm »
+3
Oh also .. huge " :personal-record:". I beat Sonja Friend-Uhl in a race. She's a monster. Has (or has had) world records, american records etc. She's beaten me in 4 races, 3 pretty easily. Almost got her in the Boca mile last year.

Anyway, getting a W against her is a solid sign of progress. She is always in shape, always a beast, knows how to grind out wins & hunt people down etc. I was hurting by 2 miles but, remembered she's in the race so, conserved some energy to make sure to have alot in the tank when she catches up with me.

Didn't see her.. Checked over shoulder a few times.. Still didn't see her. Then bam, feel her coming up on me, catch a glimpse, and turn on the boosters. I kicked it into overdrive a bit and she was still gaining on me, so then kicked it in hard & finished with that <= 5 min/mi pace for 0.13 to separate and get the W. In all, probably had to hold on for ~0.5 mi.

She wanted to catch me, you could tell.. She's so competitive.. sees me straggling, figures she could catch me and drop another dude.. But, I was ready... LMFAO.

So, i'm 1-4 now.. :D :trolldance: :trollface: :ibrunning:

Feels really good tbh ... Getting a W against her is solid. She dropped 17:17 last month in a 5k... So she's always tough. She will probably end up going sub17 again this year & has already gone sub5 for the mile on the track, this year. Extending her American Record I think, oldest female sub5.. something like that.

I was legit happy af about this development :D

She also wrote this on IG after I congratulated her:

Quote
@andrewdarqui Thank you! I wish I was able to hold my pace better so we could have ran together the 2nd half. You ran well! 😊

"we could have ran together for the 2nd half" aka "me (sonja) crush you (adarqui)". LMAO.

She might be the most popular racer/runner in the tri-county area, everyone knows her. She's been dominating the area for 20+ years.

She was also USATF athlete of the week a few months ago..

http://www.usatf.org/News/Sonja-Friend-Uhl-s-record-mile-earns-her-USATF-Ath.aspx


She was 7th OA and 1st female. I think she's got like nearly 20 1st female finishes in this race, in the 20 years she's done it... :wowthatwasnutswtf:

word! more W's comin! :D

need to figure out how to catch this Nacho guy.. fu*k.

adarqui

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Re: ADARQ's journal
« Reply #8113 on: May 28, 2018, 10:39:10 pm »
+2
check out the finisher medal for this race.. it's absolutely insane man. Everyone got one of these, weighs at least 1 lb... This is a powerful photo too.

?taken-by=maikolmonsalve

?taken-at=1190713

?taken-at=1190713



the wheel chair start:

?taken-by=jim911911

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Re: ADARQ's journal
« Reply #8114 on: May 28, 2018, 11:35:58 pm »
+1
found some more photos! lol