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adarqui

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Re: ADARQ's journal
« Reply #8175 on: June 24, 2018, 09:35:23 pm »
+1
light day!

some old photos

?taken-by=andrewdarqui





06/24/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors: clicked less today
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5?

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: rxbar, water
06:50 AM: workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
09:00 AM: workout: bw
09:15 AM: food: beet juice, tons of water
10:45 AM: food: boca's grill: same breakfast as last week (steak/eggs/arepa/bacon), chicha desert! (was good), lots of water
04:00 PM: food: 2 x chocolate puddings
06:45 PM: workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
08:30 PM: food: 2 x banana, 2 x toasted sourdough + jelly (strawberry on one, apricot on another), rxbar, beet juice, water

?taken-by=andrewdarqui

workout: light to ultra light run (grass, leg good, legs dead): ~2 hours @ mostly light w/ 3 6:5X's mixed in, finished with some ultra light forefoot trotting
- https://www.strava.com/activities/1659092486

fun. wore my new japan track and field shirt, lul.





workout: bw
- good

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



workout: light progression (grass/dirt/rocks, felt good): 6 miles from 9:26 to 7:39
- https://www.strava.com/activities/1660362330

adarqui

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Re: ADARQ's journal
« Reply #8176 on: June 25, 2018, 09:58:48 pm »
+2
light day!



06/25/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = not much, after first run: top of left foot from tying shoes too tight
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:15 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:
06:30 AM: food: rxbar, water
07:00 AM: workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
09:05 AM: workout: bw
09:15 AM: food: orange juice, lots of water
10:00 AM: food: dunkin donuts: 2 x egg & cheese wraps, egg & cheese muffin, medium frozen mocha coffee w/ whipped cream, water
02:00 PM: food: a few chocolates, rxbar, banana, mixed nuts, water
06:30 PM: food: trail mix bar, water
07:30 PM: workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
08:15 PM: food: beet juice
09:15 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, 2 x banana, corn chips, apple cider vinegar shot, water



workout: very light (dirt/rocks): 2 hours keeping HR under 130 ::: tied my left shoe too tight dammit lmao
- https://www.strava.com/activities/1661129004



workout: bw
- good

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



workout: light progression (grass/dirt/rocks): ~35 min @ 9:10 to 7:39
- https://www.strava.com/activities/1662290996

adarqui

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Re: ADARQ's journal
« Reply #8177 on: June 26, 2018, 10:13:50 pm »
+1
speed day!



06/26/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = top of left foot barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 06:15 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:
06:30 AM: food: rxbar, water
07:00 AM: workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
10:00 AM: food: rxbar, orange juice, banana, water
02:30 PM: food: 2 x mixed nuts, beet juice, a few chocolates, lots of water
07:00 PM: food: peanut butter banana bites, water
08:30 PM: workout: very light (grass): quick ~37 min
edit: forgot to put dinner in
09:45 PM: food: a bunch of orange chicken, lemon/yellow rice, almond joy, beet apple cider vinegar shot, lots of water

workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
- https://www.strava.com/activities/1663235016

good session. brutal session.





workout: very light (grass): quick ~37 min
- https://www.strava.com/activities/1664661074

adarqui

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Re: ADARQ's journal
« Reply #8178 on: June 27, 2018, 09:08:39 pm »
+1
light day!



06/27/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely, after run: left ankle/achilles barely, left quad (recent issue + lateral quad) barely, right adductor barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

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: 37
HR high: ?

log:
05:45 AM: food: rxbar, water
06:45 AM: workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
08:45 AM: food: 3 x grapefruit, banana, rxbar, water
10:00 AM: food: dunkin donuts: 2 x egg and cheese wrap, small frozen coffee with whipped cream, water
02:00 PM: food: rxbar, a few chocolates, banana, mixed nuts, beet juice, water
05:00 PM: food: rxbar, banana, water
09:00 PM: food: 5 x eggs, chocolate pudding desert, blueberry apple cider vinegar shot, beet juice, 2 x banana, water
09:15 PM: leg drain while reading: 30 minutes

workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
- https://www.strava.com/activities/1665455612

dominated those hills, kinda nuts. felt SO ez.

left quad a little tight, felt it on the 2nd to last hill, went up harder and just felt it a little. feels fine but just "feel it", so will keep my eye on it.

it's slow running until saturday so.. no prob (i think).





wanted to get in a PM session, 1+ hours, but stormed badly. said F it.

adarqui

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Re: ADARQ's journal
« Reply #8179 on: June 28, 2018, 04:39:43 pm »
+1
wc -l *.go
38300 total

the app i wrote for work is getting pretty big. lol. that's just the golang code for the core project, not js, and not any of the other projects.

 :ninja: :o :wowthatwasnutswtf:  :trolldance: :uhcomeon:

adarqui

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Re: ADARQ's journal
« Reply #8180 on: June 28, 2018, 11:08:29 pm »
0
light day!



06/28/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: left big toe slightly, a few bite marks on my shin!
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 07:30 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: 41
HR high: ?

log:
07:45 AM: food: rxbar, water
09:00 AM: workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
10:40 AM: beet juice, 2 x banana, rxbar, tons of water
11:45 AM: food: ramen lab: ground chicken ramen bowl + very spicy, tons of water
03:00 PM: food: work life: tons of chocolates mixed into my coffee + 4 creams, rxbar, banana, water
07:00 PM: food: trail mix bar, water
08:30 PM: workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
10:00 PM: food: strawberry mousse (600 kcal damn!, good af tho), beet juice, tart cherry apple cider vinegar shot, tons of water



workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
- https://www.strava.com/activities/1667730523





workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
- https://www.strava.com/activities/1668842076

something bit my shin today, two little stingy holes in there. probably a spider. lool.


LBSS

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Re: ADARQ's journal
« Reply #8181 on: June 29, 2018, 02:37:53 am »
+1
what's the app?
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 #8182 on: June 29, 2018, 01:24:45 pm »
0
what's the app?

well when i said app, meant more like backend software hah. no actual "app". we do have some frontend website stuff, but the stuff I built is this backend application which does all kinds of stuff regarding email/sms marketing and how it's handled from the customer perspective & campaign/marketer perspective etc.

adarqui

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Re: ADARQ's journal
« Reply #8183 on: June 29, 2018, 01:25:29 pm »
0
Quote
made a #newfriend today. during my jog, she starts running with me. stayed with me for a bit and i didnt see her owner anywhere, so took her back to see #gizmo and #james. they had fun for a while, playing in the back yard. then i put her on a leash and just let her lead me back to her home, took a while but we got there, about a mile away. some ladies walking their dogs knew exactly which house it was, and took us there. owner was so happy, was pretty cool. no chip/tags, so we lucked out. #doglife. #puplife. #runlife. #runstagram. #ratterrier? #dogsofinstagram #dogs #lostdog #founddog #reunited #happydog #runhappy. she owned james during fetch, hah. 🤓🏃





^^ cute.. :D

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Re: ADARQ's journal
« Reply #8184 on: June 29, 2018, 09:31:06 pm »
0
light day!



06/29/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, left quad barely barely, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

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: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
09:30 AM: food: 3 x grapefruit, rxbar, banana, water
12:30 PM: food: whole foods: orange chicken, rice, some beef, beet juice, water
01:30 PM: nap: 1 hour
03:30 PM: food: trail mix bar, water
06:30 PM: food: char hut: double grilled chicken pita w/ bacon, beet juice, honey/chipotle cashews, water
09:10 PM: food: tart cherry apple cider vinegar shot, lots of water
09:25 PM: leg drain: 30 minutes

dropped a hammer on my foot around 11 AM lol..
- iced it, it's good

workout: UPDATE: found the owner!!! run cut short because a stray dog kept jogging with me, so trying to find out who it belongs to
- https://www.strava.com/activities/1669563501

wanted to do 1.5 hours, only did 56 min.



two races tmw. two top 3's hopefully.

adarqui

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Re: ADARQ's journal
« Reply #8185 on: June 30, 2018, 11:00:52 am »
0
first race of the day, 2nd OA @ 18:02. Did just enough to win, side by side for 3 miles with the kid who ended up winning, but he got me on the kick in the last 0.1 mi. My kick was strong too, hit 4:10 min/mi, so his was way stronger. props.


adarqui

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Re: ADARQ's journal
« Reply #8186 on: June 30, 2018, 12:09:30 pm »
0
^^

Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

http://lynnfightingknights.com/sports/mtrack/2017-18/releases/20180418mkwelw

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Re: ADARQ's journal
« Reply #8187 on: June 30, 2018, 12:37:56 pm »
+1
race day.. x 2!

journaling early.



06/30/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5-7

wakeup = 05:15 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:
05:30 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
07:30 AM: food: rxbar, 2 x banana, water
08:45 AM: food: jamba juice: beet smoothie, turkey sausage / egg / cheese wrap
09:15 AM: food: starbucks: cheese danish
10:00 AM: water
11:30 AM: food: 2 x toasted sourdough + tons of butter, beet juice
12:30 PM: nap: 2.5 hours, so tired .. feel way better upon waking up
03:00 PM: water
05:00 PM: food: rxbar, water
06:00 PM: food: (stomach dying, needed something, felt fine after) rxbar, water
06:05 PM: warmup + race: All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
07:00 PM: food: post-race food! five guys cheeseburger, rxbar, blue bell ice cream w/ sprinkles etc, potato chips, sprite, water
08:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
09:00 PM: food: acai drink, water
10:00 PM: food: orange juice, water

warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
- https://www.strava.com/activities/1671411873
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=233

did just enough to try and win but kid outslicked me, solid kick and perfect timing.

another 5k later!!!! hah.

btw every1 was drenched. hot and humid af hah.

EDIT: Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak - correction: 3:58 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

^^ lol. beast.













^^^

hr really blew up. was hot/humid af out there.



TODO:
race #2

All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
- https://www.strava.com/activities/1672735019
- http://accuchiptiming.com/images/race_results/2018/All_American_5K_Run_-_Age_Group_Results.htm
- 17:52 official, 17:53 watch! lol nice.
- accuchip races are usually spot on.. it's impressive. all of the weird ones are splitsecondtiming races.

was worried about legs during warmup, felt tight. once race started tho, all good. no gas 3rd mile tho. really tough race. top3 was a battle.

3rd place guy lead for 2 miles. then 1st place guy took over. i let him separate too much. then i past 3rd place guy to move into #2. Couldn't make up that ground on #1.

another college runner kid, I think. lol!!

quick cool story: kid who came in #1 and beat me by 13s, beat me by around 3 minutes in 2016. :D He hit like 16:3X for 5k then, in good weather. I hit 19:3X or something. Another fast "kid" though, 5k PR = 16:19.

Guy who finished 3rd who was leading most of the race, is another 16:XX guy.

Lesson learned today: these young folks are strong, so I need to get stronger.. :D

This was a great race & event!



^^ HR WAS GREAT!! and it was SCORCHING OUT! and I was running faster. awesome. Less humid than earlier today, but def hotter. That humidity is the real villain lol.




?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui



:personal-record: PR's:
- beat a "16:XX guy"
- lost very close to two other 16:XX guys, & one of them with some serious mile speed (4:27)
- two 5k races in one day, two top3's

solid! Not sure if i've ever gotten a W against a 16:XX guy before.. like one who is still in shape/strong. Other than maybe Sonja but she's mostly 17:XX now. These people I raced today were young so, good sign I think. Also, losing so closely to two really strong runners is also a great sign. happy about it. major progress, especially considering I had to be very strategic today in my first race in order to conserve for the second, and still managed to gut out a brutal 2OA in the 2nd race against 2 other strong runners.

got to stay healthy and keep this up!

probably another 5k on Wednesday, July 4th 5k.

pc!

LBSS

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Re: ADARQ's journal
« Reply #8188 on: July 01, 2018, 03:05:15 am »
+2
i really can't wait to see how fast you can run once it's a little cooler. you should seriously sign up for some races farther north in the fall. mid-atlantic in october-november, something like that.
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 #8189 on: July 01, 2018, 07:04:54 am »
+1
i really can't wait to see how fast you can run once it's a little cooler.

hah thanks so much man.

seriously.. if I can get this 5k down to sub17 while it's hot/humid, man o man, fall/winter going to be nuts.

i wrote down some nutty goals for 2018, have to get some major PR's in this heat for those goals to come true:

Quote
Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

Some misc goals:
- 100m: <= 12.99 non-max
- 200m: <= 25.99
- 400m: <= 55.99
- 800m: <= 2:09.99
- 10000m: <= 35:59
- half marathon: <= 1:19:59

i've been known to be naive and a big dreamer, but i really think I can get those done come November/December. :ninja:

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.


:ibrunning:



Quote
you should seriously sign up for some races farther north in the fall. mid-atlantic in october-november, something like that.

i've been thinking about it!! ;f

I'll ask Cabada maybe, what he thinks. He'd probably have some great suggestions on where some ideal-races might be.

if I use SFL as my version of "elevation", then go up North for some ideal-condition races, it's possible I drop some crazy performances.

need to be patient, stay healthy, and get it done!

pc!!