Author Topic: ADARQ's journal  (Read 568242 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8115 on: May 29, 2018, 09:00:52 pm »
0
light day. dead.

beautiful lean for dude up front. i usually have an ok lean but maybe not when i'm tiring? dude is fast, sub17 5k kid. going to run in college soon. Guy in the back is a D1 XC runner, 4:30 miler etc. He got 2nd OA with a 16:59 (dude in front got 3rd OA). These two are often battling. :D

?taken-by=andrewdarqui



05/29/2018

bw = 144
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, 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 = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 8

wakeup = 07:50 AM (stayed up too late watching HOU/GSW 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:
08:00 AM: food: rxbar, water
08:30 AM: workout: (6.2 mi) - morning recovery run (grass, mud, rocks): 63 minutes light
09:40 AM: workout: bw
09:50 AM: food: rxbar, banana, water
12:00 PM: food: carrot juice, water
03:00 PM: food: kapow: burger, fries, water
04:30 PM: food: protein bar, water
06:30 PM: food: protein drink
07:30 PM: stretch-ish: leaned over throwing dog toys (stretches hamstrings)
09:15 PM: leg drain: 30 minutes

?taken-by=andrewdarqui

6.2 mi - morning recovery run (grass, mud, rocks): 63 minutes light
- https://www.strava.com/activities/1603630709


workout: bw
- ok

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



my gap times for yesterday's hill sprint + long run were decent, that workout wrecked me.. lol.





going to try and sleep early. need to get back to waking up early.

NBA playoffs wrecked me. Finals going to wreck me also. :<

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8116 on: May 30, 2018, 10:30:26 pm »
0
semi-speed day.



05/30/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion more clicky today
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: 8

wakeup = 06:00 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:
06:10 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:30 AM: workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
08:30 AM: workout: bw
10:00 AM: food: dunkin donuts: 4 x small egg/cheese wraps, medium caramel iced coffee, water
11:00 AM: self massage: right soleus/calf, dug in HARD, it's just so damn tight in there.. seemed to loosen it up quite a bit
03:00 PM: food: protein bar, water
06:00 PM: food: cheezits, water
09:30 PM: food: 5 x eggs, 2 x toasted sourdough w/ irish butter, water
10:30 PM: leg drain: 30 minutes

?taken-by=andrewdarqui




workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
- https://www.strava.com/activities/1605664869

nice session. grass so mushy, hard to really get that pace up. all good tho, effort is what counts.

basically, to start each of the 7 miles, i'd do ~0.2 to 0.3 mi fast, then recover for the rest of the mile, repeat. I've done this before, really enjoy it.

might do a 5k sunday. not a blow up one tho, relaxed.

my blowup (watch-based) 5k is now basically high 17's. lol. proper 5k should be solid, weather permitting.




workout: bw
- ok

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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8117 on: May 31, 2018, 10:24:17 pm »
0
recovery day!

?taken-by=andrewdarqui



05/31/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, post-run (later on): left knee slightly
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: 7.5

wakeup = 07:00 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:
07:05 AM: food: rxbar, water
07:30 AM: workout: 1.5 hours light (wet grass/mud, legs feel great)
09:00 AM: workout: bw
09:30 AM: food: 5 x eggs, 2 x toasted sourdough with irish butter, water
01:30 PM: food: a few chocolates, protein bar, water
05:00 PM: food: chocolates, water
08:00 PM: food: char hut: double grilled chicken pita with bacon, jalapenos, chopped tomatoes, lettuce .. sweet potato fries with drizzle, water
09:30 PM: water
11:30 PM: food: rxbar, water

workout: 1.5 hours light (wet grass/mud, legs feel great)
- https://www.strava.com/activities/1607851989

workout: bw
- strong

3-5sec paused dead hang ng pullups: BW x 9
full dips: BW x 12

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8118 on: June 01, 2018, 11:20:28 pm »
0
speed + light long run!



06/01/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, post-run: right calf/hamstring a little
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: 8

wakeup = 08:00 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:
08:30 AM: food: rxbar, water
09:15 AM: workout: 30 minutes very light. speed later hopefully.
09:45 AM: water
10:30 AM: food: beet juice, + 4 egg/cheese wraps, donut, water
12:30 PM: food: ducks donuts: a bacon covered donut omg, and another donut, water
02:30 PM: food: protein bar, water
04:00 PM: food: banana bites, water
06:15 PM: workout: 800m @ 2:19.00 + long run :: didnt see a speed bump at the end, almost destroyed my ankle, very close call. think it is fine tho.
09:00 PM: food: jamba juice: berry/beet smoothie + whey protein, water
10:30 PM: food: wheat grass shot I got at jamba juice (damn this stuff is potent.. can really "feel" it in my stomach, in a good way)
11:30 PM: food: rxbar, water



workout: 30 minutes very light. speed later hopefully.
- https://www.strava.com/activities/1609983555

workout: 800m @ 2:19.00 + long run :: didnt see a speed bump at the end, almost destroyed my ankle, very close call. think it is fine tho.
- https://www.strava.com/activities/1610940299/overview

At the very end of the run, last 0.5 mi left .. I hit a speed bump really hard, dead on with my ankle, hyper-dorsi-flexed. Got really lucky, I never have my ankle in that ROM. Doesn't seem to be injured, though we'll evaluate tomorrow.

It was very dark, and those speed bumps are simply "road" bumps, not a different color/etc. Blend right in.. fu*k.

I jogged my 800m out to a mile afterwards, just checked the data: still finished with a 5:47! cool! hah.








still finished with a 5:47 mile, jogged after the 800m to finish it out.. hah. cool. next time: try harder. felt fine tbh .. was interesting. I was thinking about how good I felt.

shit is so mental.


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8119 on: June 02, 2018, 06:31:29 pm »
0
light day. 5k race tomorrow I think.



06/02/2018

bw = 141
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: 8

wakeup = 08:00 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:
08:30 AM: food: rxbar, water
10:00 AM: water
11:30 AM: workout: very light 1.5 hour trot (grass): right achilles seems ok from that accident yesterday (hitting the speed bump), 5k "race" tomorrow .. 137 lb after run eek! HOT AF.
01:30 PM: food: oatmeal + honey + pink salt, water
03:30 PM: food: anthony's: 10 chicken wings, salad, 2 x water w/ lemon
08:00 PM: workout: 30 minutes light (grass/rocks/dirt) :: 5k race tomorrow, curious to see how I perform on ~80 miles so far this week, lmao. Feel decent.
09:00 PM: food: 2 x grapefruit, apple cider vinegar shot (really good haha), banana, rxbar, my favorite beet juice, water
10:00 PM: leg drain: 30 minutes

workout: very light 1.5 hour trot (grass): right achilles seems ok from that accident yesterday (hitting the speed bump), 5k "race" tomorrow .. 137 lb after run eek! HOT AF.
- https://www.strava.com/activities/1612621908

137 lb. after run ... lmfao

rehydrated to 144 before 2nd run.


workout: 30 minutes light (grass/rocks/dirt) :: 5k race tomorrow, curious to see how I perform on ~80 miles so far this week, lmao. Feel decent.
- https://www.strava.com/activities/1613244262

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8120 on: June 02, 2018, 10:00:31 pm »
+1
Tomorrow i’m doing a late-signup 5k race. I already have ~82 miles or so this week.

I kinda feel like i’ll run pretty fast tomorrow. I feel very light/bouncy. A little weak but, after some rest, who knows.

Might get to 100 miles this week. That’d be the first time i’ve ever done that.

Also, once my mileage gets up into the 90’s, my weight starts dropping FAST. Been planning on getting up into “elite mileage” for a while, want to see what happens.

Ok off to sleep. PC!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8121 on: June 03, 2018, 11:16:44 pm »
+2
race day.. and long run day! eek!

?taken-by=andrewdarqui



06/03/2018

bw = 142
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 = ok
hours sleep: 6.5

wakeup = 05:30 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:
05:40 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Run for the Ribbons 5k: 3rd OA @ 17.50/17.44 ::: Great event, legs dead lol. Just made sure to try and get 3rd.
07:30 AM: food: RACE EVENT FOOD! 2 small smoothies, 2 chocolate covered strawberries, some random breakfastish stuff, rxbar, water
11:00 AM: food: 1 fried egg, 4 x belgian waffles w/ butter and jelly, water
02:00 PM: nap: 2 hours
05:00 PM: food: rxbar, trail mix bar, water
05:30 PM: leg drain:30 minutes
07:00 PM: workout: First 100+ mile week! (100.1 - PR :personal-record:) ::: 3 mi to the hills, 5 mi hills, 6.1 mile survive - dead.
09:30 PM: food: TONS of water, beet juice, grapefruit, banana, dark chocolate, toasted sourdough + butter

?taken-by=andrewdarqui

warmup + race: Run for the Ribbons 5k: 3rd OA @ 17.53/17.44 ::: Great event, legs dead lol. Just made sure to try and get 3rd.
- https://www.strava.com/activities/1614262648
- https://www.endomondo.com/users/26420622/workouts/1133225102
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=231
- 17:53 official
- 17:44 watch
- each mile 5:4X (dead lol)
- 3rd OA









HR really kicked up towards the end, if the data is accurate, which I feel it most likely is. Just crazy hot/humid, was drenched. Summer racing is rough, lol! This is my first time actually racing in the summer. Really brutal, have to fight through it. Then when it gets cool, BOOM. Massive PR's.

?taken-by=andrewdarqui

?taken-by=andrewdarqui



workout: First 100+ mile week! (100.1 - PR :personal-record:) ::: 3 mi to the hills, 5 mi hills, 6.1 mile survive - dead.
- https://www.strava.com/activities/1615911918/overview





^^ looks cool.




Two solid results from the 1st OA's at the race today:

1st OA male: @ 51 years old dropped a 16:39 5k! BEAST.

1st OA female: 16 year old girl @ 18:36. BEAST.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8122 on: June 04, 2018, 10:29:08 pm »
0
light day.



06/04/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, back slightly
aches/injuries = right knee barely (2nd run)
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: 8

wakeup = 08:00 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:
08:00 AM: food: rxbar, water
08:30 AM: workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
09:15 AM: workout: bw
09:30 AM: food: carrot juice, water
10:30 AM: food: dunkin donuts: frozen mocha coffee, 4 x egg & cheese wraps, water
02:00 PM: food: protein bar, water
05:00 PM: food: cheezits, water
07:30 PM: workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
09:30 PM: food: 5 x eggs, toasted sourdough + irish butter, banana, tons of water
10:35 PM: leg drain: 30 minutes

workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
- https://www.strava.com/activities/1616639115

workout: bw
- weak

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


workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
- https://www.strava.com/activities/1617768543

I did several double-takes during the run, because I was surprised at the paces I was hitting, given the effort. Thought my watch was off several times. Barely trying and hitting 7:5X-8:XX on grass, was interesting, usually it's not THAT easy. Something weird going on but I like it.

I knew I felt good though when my initial mile dropped under 10 min/mi, at hardly any effort. Felt like an 11-12:XX effort.

cool.





felt so good.. crazy. hit those paces so easily.



feel weird tho.. doubles make me feel "odd". it's hard to explain. almost makes me feel ill. just need to make sure I don't overdo it. double easy.. I used to play basketball 2x/day, no reason I can't run 2x/day when I want to.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8123 on: June 05, 2018, 11:13:27 pm »
+1
mileage got me a bit beat up but also feeling great, it’s such a weird combo.

light day part 2.



06/05/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = quads slightly, hamstrings 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 = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 7.5

wakeup = 07:00 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:
07:15 AM: food: rxbar, water
07:55 AM: workout: morning hills (grass/rocks/dirt, steep hills): 1h20m @ {2.5 w/u, 3 mi with hard steep hill sprints, 2.5 c/d}
09:15 AM: workout: bw
09:30 AM: food: beet juice, banana, water
10:30 AM: food: whole foods: berry smoothie w/ whey, 1 slice of pizza (was so good wtf), chocolate chip muffin, water
02:00 PM: food: turmeric drink, water
04:00 PM: food: protein bar, water
07:00 PM: food: banana, GU w/ 20mg caffeine, water
08:17 PM: workout: workout: light progression (grass, mostly pitch dark): 1h20m @ {50 minutes, 9:47 to 7:19} + c/d[
10:00 PM: food: 6 x eggs, 3 x toasted sourdough (1 with irish butter, 2 with jelly), TONS of water
11:20 PM: leg drain: 30 minutes


workout: morning hills (grass/rocks/dirt, steep hills): 1h20m @ {2.5 w/u, 3 mi with hard steep hill sprints, 2.5 c/d}
- https://www.strava.com/activities/1618701104




workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 9
full dips: BW x 10

workout: light progression (grass, mostly pitch dark): 1h20m @ {50 minutes, 9:47 to 7:19} + c/d
- https://www.strava.com/activities/1619981647

surprised I ran so "fast" in mostly pitch darkness, was fun.

felt good.


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8124 on: June 06, 2018, 05:01:55 pm »
+1
finding some photos from the last 5k .. love events with this photographer, always posts high quality shots.





^^ finishing the 5k while also finishing with the 1-mile walk. looks funny.

















adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8125 on: June 07, 2018, 12:04:22 am »
+2
speed day! yaaaa. flying.





06/06/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = ankles/heels at times randomly
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 = great
hours sleep: 8

wakeup = 08:30 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:
08:35 AM: food: piece of sourdough bread, water ... lol (ran out of food)
09:15 AM: workout: very light progression (grass/dirt/rocks): 30 minutes @ {9:45 to 8:32}
09:50 AM: food: carrot juice
11:00 AM: food: dunkin donuts: 2 x small egg & cheese wrap, small iced mocha coffee w/ whipped cream, water
12:45 PM: food: ramen lab: korean short rib ramen bowl (very good!), water
03:00 PM: food: protein bar, water
06:30 PM: food: rxbar, water
07:30 PM: water
08:30 PM: workout: evening hard/relaxed speed (grass, pitch dark): intervals @ {8 x 75% speed, 25% jog}, {4 x 50% speed, 50% jog}, {2 x 25% speed, 75% jog} :: progression from 6:02 max-pace to 4:09 max-pace :: legs were flying
09:45 PM: food: pint of gelato!, water
10:45 PM: food: 2 x sourdough avocado toast, water



workout: very light progression (grass/dirt/rocks): 30 minutes @ {9:45 to 8:32}
- https://www.strava.com/activities/1620866804

workout: evening hard/relaxed speed (grass, pitch dark): intervals @ {8 x 75% speed, 25% jog}, {4 x 50% speed, 50% jog}, {2 x 25% speed, 75% jog} :: progression from 6:02 max-pace to 4:09 max-pace :: legs were flying
- https://www.strava.com/activities/1622221544

percentages are based on the laps of the "rectangle" field I run on. 75% speed/25% rest = 3 sides fast (2 short sides + 1 long side), 1 side trot rest (long side), repeat x whatever etc.

felt crazy good. kinda nuts to fly like that in pitch darkness on grass. happy about it. need to be careful though and not get greedy. next 2 days are light miles.

leg turnover was crazy loose/fast, hips opening up very easy. excited about that, especially given how this mileage has been making me feel on occasion - dead etc. But once I turn it up, body seems to forget all of that.

Also, lungs felt great, not too much lactic acid. Good sign.




adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8126 on: June 07, 2018, 11:20:14 pm »
+2
light day. which turned out a bit moderate at the end.

?taken-by=andrewdarqui



also, saw jr today (he's on this forum!)

?taken-by=andrewdarqui



06/07/2018

bw = 140 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = hamstrings slightly, quads slightly
aches/injuries = knee barely at times, ankles/heels at times randomly
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 = great
hours sleep: 7.5

wakeup = 07:50 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: 38
HR high: 170's?

log:
08:00 AM: food: rxbar, water
08:30 AM: workout: very light heat run (grass/rocks/dirt): 1h40m ::: need to get better in the heat - HR too high for how light I was going
10:00 AM: workout: bw
10:10 AM: food: coconut water, banana, 3 x grapefruit, water
12:30 PM: food: whole foods: beet juice, double chocolate chip muffin, water
01:30 PM: water
03:45 PM: The Greek Place (in mia): pita + tzaztikikksiski (hate spelling it), greek salad, ribeye platter w/ rice, water
07:00 PM: water
08:20 PM: workout: beautiful progression if i must say so myself! light-to-mod @ 1.5 hours (grass, pitch dark): {9 miles, splits from 9:52 to 6:40, pace from 10:30 to 5:40}
10:00 PM: food: banana, rxbar, beet juice, apple cider vinegar shot, water

workout: very light heat run (grass/rocks/dirt): 1h40m ::: need to get better in the heat - HR too high for how light I was going
- https://www.strava.com/activities/1623104952

135 lb after run, -6 lb water. lmao.





workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 9
full dips: BW x 10



workout: beautiful progression if i must say so myself! light-to-mod @ 1.5 hours (grass, pitch dark): {9 miles, splits from 9:52 to 6:40, pace from 10:30 to 5:40}
- https://www.strava.com/activities/1624305246

loved taking each mile down ~10 seconds. Picked it up a bit at the end, felt good, having fun.

felt really good.

need to go lighter tmw tho, guh!






adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8127 on: June 08, 2018, 11:45:11 pm »
0
light day #2



06/08/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = knees/medial hamstring insertions at times, right big toe barely, left hamstring/glute barely (early on)
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 = great
hours sleep: 8

wakeup = 08:15 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:
08:20 AM: food: rxbar, water
09:15 AM: workout: very-light-to-light progression (grass/dirt/rocks): 40 minutes from 10:55 to 7:49
10:00 AM: workout: bw
10:30 AM: food: dunkin donuts: 2 small egg & cheese wraps, egg & cheese muffin, my own carrot juice, water
12:30 PM: food: turmeric drink, protein bar, water
04:00 PM: food: some hersheys kisses, banana, water
06:00 PM: kapow: vegetable ramen w/ chicken, water w/ lemon
08:15 PM: workout: light progression (mud, grass/dirt/rocks) @ 1 hour (10:XX to 8:3X) + very light 30 min c/d (roads, 10:XX)
09:45 PM: food: 2 x banana, 2 x rxbar, beet juice, apple cider vinegar shot, water
10:15 PM: leg drain: 20 minutes





workout: very-light-to-light progression (grass/dirt/rocks): 40 minutes from 10:55 to 7:49
- https://www.strava.com/activities/1625066314





workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 9
full dips: BW x 10



workout: light progression (mud, grass/dirt/rocks) @ 1 hour (10:XX to 8:3X) + very light 30 min c/d (roads, 10:XX)
- https://www.strava.com/activities/1626056428


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8128 on: June 09, 2018, 10:06:04 pm »
0
light day #3



06/09/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = knees/medial hamstring insertions at times, right big toe barely
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 = great
hours sleep: 8

wakeup = 09:00 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:
09:15 AM: food: rxbar, water
10:00 AM: workout: awesome light run (grass, mud, rocks/dirt, puddles/flooding, rain, wind): 2 hours
12:30 AM: food: 3 x amazing grapefruit, tons of water
02:45 PM: food: haagen dazs shop: cookies & cream milk shake w/ whipped cream
06:00 PM: food: bone fish grill: tons of bread & olive oil/pesto, 1/2 lb wagyu beef burger, side salad, small piece of cake, water
10:15 PM: food: beet juice, rxbar, water

?taken-by=andrewdarqui

workout: awesome light run (grass, mud, rocks/dirt, puddles/flooding, rain, wind): 2 hours
- https://www.strava.com/activities/1627483115

i have a new respect for running in puddles, feels so good. felt like i was drinking cold water, but it was just my feet being refreshed.... lol.




adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29606
  • who run it.
  • Respect: +7008
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8129 on: June 09, 2018, 10:11:03 pm »
0
No double tonight. ate too much for dinner (small family thing). 145 lb absolutely stuffed, that's good. hah.

84 miles for the week so far.. would have to hit 16 tmw to get another 100. Probably will hit it naturally (if I double up).

No races again next weekend. The following week i'm doing another track meet. Then on June 30th, going to do two 5k races in one day.. There's one at 7 AM, and another at 6 PM. Should be fun.