Author Topic: ADARQ's journal  (Read 560064 times)

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adarqui

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Re: ADARQ's journal
« Reply #8220 on: July 06, 2018, 11:41:29 pm »
0
SPEED. DAY.

also posted an old dunk clip:

?taken-by=andrewdarqui

i remember that night well.. there was almost a fight on the court, amp'd me up, crushed some dunks.



07/05/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = two NASTY blisters on both of my big toes, post-run: right knee a little, post-run-post-eggs: knee feeling better, just needed some damn eggs maybe. ;d
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

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: ?
HR high: ?

log:
07:45 AM: food: trail mix bar (ran out of rxbars), water
08:30 AM: workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn't flooded
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: small frozen mocha coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: food: some oreo cooking thing, water
02:30 PM: food: oatmeal w/ tons of honey + tons of salt, beet juice, water
04:00 PM: food: stomach hungry: a bunch of peanut butter (had an rxbar nut butter packet from the race), water
07:45 PM: workout: evening speed (grass): GRASS PR's: {mile split, 5:00, fu*k!}, {mile, 5:04} <-- 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts
10:00 PM: food: 5 x eggs, oatmeal + honey, water

workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn't flooded
- https://www.strava.com/activities/1684528442



workout: bw
3-5sec dead hang neutral grip pullups: BW x 9
full dips: BW x 10


workout: evening speed (grass): GRASS PR's: {mile split, 5:00, fu*k!}, {mile, 5:04} <-- 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts
- https://www.strava.com/activities/1685538206
- https://www.endomondo.com/users/26420622/workouts/1153389775
- grass mile: 5:04 :personal-record:
- grass mile split: 5:00 :personal-record:
- grass 1km: 3:03 (probably a :personal-record:)

happy about my grass PR's. wasn't even trying to mile PR, wanted to hit 1.5-2 mi on grass HARD, but then I saw my watch @ 5:04 after first mile and got greedy af and just kicked hard. should have tried to turn and kept trying to hold it, oh well! lol.

happy about my speed tonight. my sub5 efforts after the mile were pretty solid. was really cranking.

finally confident about my quad again too.. if it helped up during that, it's solid.

also really happy to feel this fast, with all of this mileage/slow trotting i'm putting in. really agrees with me.






Southpaw

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Re: ADARQ's journal
« Reply #8221 on: July 07, 2018, 03:34:48 am »
+1
I scrolled back through your log from april to nov 2015 because those were the dates in between your 2 5ks where u hit 22:51 in april and 20:06 in nov my times in races are usually between those or my last one was a little bit slower than april one.  So i was trying to see what you did to improve in that time.  Most of what i could see were just consistent 3.5 or 7 mile runs. or an occasional 1.5 or 2 hour run.  and lots of tennis playing ;D

before the nov 2015 5k you mentioned that your pace in the 3.5 mile runs were sub20 pace so you were hoping to beat 20 mins. how did you know this if you werent timing? or did you have a timer/watch and just didnt post times?
Most ppl aint shit

adarqui

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Re: ADARQ's journal
« Reply #8222 on: July 07, 2018, 09:17:24 am »
0
I scrolled back through your log from april to nov 2015 because those were the dates in between your 2 5ks where u hit 22:51 in april and 20:06 in nov my times in races are usually between those or my last one was a little bit slower than april one.  So i was trying to see what you did to improve in that time.  Most of what i could see were just consistent 3.5 or 7 mile runs. or an occasional 1.5 or 2 hour run.  and lots of tennis playing ;D

hah cool.

ya I was annoyed with that 22:51 so I started training alot harder, I remember.

after that 20:06, I think 4-5 months later I hit 19:3X at Butterfly Run 5k? That's where the kid I lost to by 13s on Saturday, beat me by over 3 minutes that day. jaja.

He ran in XC flats, similar to what I wear.. that's why I remember him so well. Because I rarely see that.

Quote
before the nov 2015 5k you mentioned that your pace in the 3.5 mile runs were sub20 pace so you were hoping to beat 20 mins. how did you know this if you werent timing? or did you have a timer/watch and just didnt post times?

i was a noob.

I didn't like running with my phone (still don't), or a stop watch etc.. so i'd look at the clock before I left the house, leave quickly, run, come back quickly, and subtract some time for that and perhaps crossing roads with traffic etc.. i probably subtracted too much time on some runs :d I was pretty close though, in terms of race results. I most likely wasn't running anywhere near as fast as I thought I was though, during training. I ran with my phone occasionally IIRC, to time myself in some other spots/areas where i'd mapped out on mapmyrun, stuff like that. Very inaccurate.

getting a watch was great.. humbled me up real quick. Actually set my best 10k shortly after getting it, which stood for over a year.. hah. I think that was in December or January, so a month or two after getting the watch.

watch also wrecked me mentally initially.. seeing my paces etc, looking at it non stop, made me run pretty "tight" and stressed. Took me a while before I could run comfortably with it. I basically just put it on clock mode etc, and didn't look at my paces. I still do that alot.. Now I often just look at HR, clock, etc, no pace. I also do that in races: just start out fast w/ whoever, don't look at it until i'm out of top3 or fading etc, then use it to help dial in on a respectable pace to finish the race. When i'm out in front controlling it, I look at it more because it's almost like i'm racing the watch.

IMHO, watch is the way to go tho.. phone is too cumbersome.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #8223 on: July 07, 2018, 10:02:15 pm »
0
light day.

didn't do my evening run because it was pouring bad.



07/06/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
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:
08:15 AM: food: some oranges, water
09:30 AM: workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130
11:30 AM: food: anthony's: sprite, 8 x chicken wings, foccacia bread
02:00 PM: food: peanut butter banana bites, water
03:00 PM: food: some sourdough bread, water
07:30 PM: food: 6 x eggs, 2 x toasted sourdough + irish butter, beet juice, tons of water
10:00 PM: food: tart cherry juice, water
10:30 PM: leg drain: 30 minutes

workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130
- https://www.strava.com/activities/1686760108

these blisters on my big toes are nuts. going on nearly a week now. EH!!!



13:XX's son, solid.

adarqui

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Re: ADARQ's journal
« Reply #8224 on: July 08, 2018, 06:28:33 pm »
+2
Zane Robertson (elite runner) is a dunk fan :D


adarqui

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Re: ADARQ's journal
« Reply #8225 on: July 08, 2018, 10:06:44 pm »
+3
light day.

wanted to do a serious long run in the heat, but died.

ah nice!! 17 hours running this week! weekly duration  :personal-record: i'm pretty sure of it. This is great considering i've switched from "total mileage" to "total duration", so .. I'll take anything over 15h/wk. That seems to be the sweet spot for me so far. I do lots of very slow runs so, mileage will suffer, but duration won't.

edit: NO PR, first 100 mile week was 17h20m.





07/08/2018

bw = 143 (retention)
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
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:
08:15 AM: food: rxbar, water
08:50 AM: workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol
11:30 AM: food: 3 x grapefruit, a TON of water, heaven
01:00 PM: food: bocas grill: steak/eggs/bacon/arepa, spinach salad with blue cheese crumbles/walnuts/apples, toddy milkshake (man this is incredible), bunch of water
02:30 PM: nap: 1.5 hours
05:00 PM: water
08:10 PM: workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}
09:15 PM: food: koia cococnut/almond drink (OMFG), banana, rxbar, water

Toddy ?? milkshake .. this is their photo. This thing is amazing... it's like a chocolate milkshake but has this very fresh/refreshing/icy kind of consistency to it, plus the cookies/nutella etc.. it's so damn good.

?taken-by=bocasgrill


Koia coconut almond drink, worth trying if you ever see it:








workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol
- https://www.strava.com/activities/1689406837

i wear extra layers of clothes + big hat to protect against UV rays, makes running harder though.. should just get up earlier, but don't like sacrificing sleep :f







^^ haha

pace = nose dive

HR = all over the place

lmao!

HR did some weird stuff.. and i felt it as well. out of nowhere just dropping from 140's to 10X's and i seem to feel like it had dropped as well, and had more in me to push the pace. was odd.. did that a few times.



workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}
- https://www.strava.com/activities/1690268883



^^ decent

need to really improve this 1'/1' and 2'/1' "fartlek" until I can handle 20x.

adarqui

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Re: ADARQ's journal
« Reply #8226 on: July 09, 2018, 11:04:05 pm »
+1
very light day.

probably no morning session tmw.. maybe just some pullups/dips. going in to work early, leaving early, watching world cup (FRANCE!!) with a top notch cheeseburger and fries. that's the plan. then probably hill workout in the evening.. don't think i have speed in me tmw like I wanted, feel kinda dead.



07/09/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = top of left foot slightly/moderately (shoelace wreckage again :raging:),left ankle slightly, right calf slightly, two NASTY blisters on both of my big toes but improving, post evening run: left quad barely, body achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

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: 31
HR high: ?

log:
07:30 AM: food: rxbar, water
08:15 AM: workout: light run (grass/dirt/rocks, ss/p): 45 minutes @ 10:XX ::: windbreaker pants really get my HR up in this heat - crazy
09:15 AM: food: 5 x eggs, 2 x toasted sourdough with butter, orange juice, banana, water
12:30 PM: food: water, rxbar, banana
02:00 PM: some light stretching - just not a good idea (foot/quads made me do it)
04:00 PM: food: chocolates, cheezits, water
07:00 PM: food: rxbar, water
08:20 PM: workout: very light (grass): ~1h:19m @ 10:XX
10:00 PM: food: 2 x toasted sourdough with peanutbutter, banana, milk chocolate bar, beet juice, water

workout: light run (grass/dirt/rocks, ss/p): 45 minutes @ 10:XX ::: windbreaker pants really get my HR up in this heat - crazy
- https://www.strava.com/activities/1691042981

ss/p = sweatshirt/pants, from now on. eheh.





workout: very light (grass): ~1h:19m @ 10:XX
- https://www.strava.com/activities/1692363821

wanted to do speed tmw night but dno, feel kinda dead right now.


adarqui

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Re: ADARQ's journal
« Reply #8227 on: July 10, 2018, 09:57:38 pm »
0
unplanned rest day!

just ate too much for lunch.. wrecked me so much, felt like turning it into a complete rest day.



07/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = top of left foot barely (shoelace wreckage again :raging:), right calf/soleus slightly, toe blisters improving
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

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: ?
HR high: ?

log:
08:00 AM: water
08:45 AM: food: dunkin donuts: small frozen coffee (butter pecan) w/ whipped cream, 4 x egg and cheese wraps, water
12:00 PM: food: 1 chocolate, water
02:00 PM: food: anthony's pizza: huge salad w/ gorgonzola, 7 slices of pizza, water
04:30 PM: food coma nap: 2.5 hours
08:00 PM: food: 2 x slices of pizza, rxbar, water
10:00 PM: food: tart cherry juice

back at it tmw!

adarqui

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Re: ADARQ's journal
« Reply #8228 on: July 11, 2018, 10:57:27 pm »
0
random clip from my "park" (i run here mostly, grew up hooping here etc). they never had stuff like this when I was growing up.. lol. tackle football didn't exist in tamarac, now it's huge.

?taken-at=26822113

football started up again, so lately my evening runs at the park I get to watch all of the youth football practices.

I love watching these little kids race.. pretty fun to see when you're out there putting in the miles. Some of the little kids are fast af, you can see they will be beasts.

adarqui

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Re: ADARQ's journal
« Reply #8229 on: July 11, 2018, 11:07:07 pm »
+1
moderate day. man today was SOLID. :ibrunning:

TIME TO GET BACK UNDER THE BAR.

This time tho, the bar is hills. :ninja:





07/11/2018

bw = 147 (hah)
bw before bed last night = ?
soreness = none
aches/injuries = right calf/soleus barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 6 (rough, nap f'd me up)

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: 40
HR high: ?

log:
07:00 AM: rxbar, water
07:30 AM: workout: light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, orange juice, rxbar, water
12:00 PM: food: rxbar, carrot juice, some chocolates, water
06:00 PM: food: whole foods: some beef stew, yellow rice & beans, water
08:00 PM: workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
09:45 PM: food: 5 x eggs, some french bread w/ butter, 1/2 dark mint chocolate, beet juice, water

workout:
light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today

- https://www.strava.com/activities/1696689388

might be my best session so far on these hills.

been planning on doing them more often as well.





workout: bw
- ok, just stopped at 5

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



workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
- https://www.strava.com/activities/1696689388

was surprised when i saw my first few grass mile splits, felt like i was trotting @ 10:XX, then I see 8:22 then 7:50. That hour on the hills earlier today woke my nervous system/heart/lungs up.

one of my goals is to eventually (down the road) hit sub7's @ trot effort/idle pace, seems like i'm slowly getting there.


adarqui

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Re: ADARQ's journal
« Reply #8230 on: July 12, 2018, 09:59:13 pm »
0
will journal tmw, too dead to right now. had a great hill session in the AM tho. wanted to do a long light shuffle tonight but, lightning etc. no run, more rest. probably better that way anyway.

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Re: ADARQ's journal
« Reply #8231 on: July 13, 2018, 12:49:44 pm »
0
yesterday, quick log



07/12/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside (going on for 3 days now), left ankle barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:45 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:
08:00 AM: rxbar, water
08:30 AM: workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
10:00 AM: workout: bw
10:15 AM: rxbar, beet juice, water
10:45 AM: food: dunkin donuts: butter pecan frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: water, banana, a few chocolates, some lemon/turmeric/protein-ish drink
06:00 PM: food: rxbar, water
08:30 PM: food: 6 x eggs, french bread + butter, orange juice, water



workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
- https://www.strava.com/activities/1697624106

felt good/explosive



^^ surprised at some of my best paces, 5:5X, nice! probably up the smaller hill.



workout: bw
- ok

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



no evening workout, rained out (lightning).

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Re: ADARQ's journal
« Reply #8232 on: July 13, 2018, 07:12:11 pm »
0
deadline is over.. looks like i'm the only one racing 1600m tmw............. lol.

trying to get it in my head that it might just be a nice solo training session style mile PR attempt.

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Re: ADARQ's journal
« Reply #8233 on: July 13, 2018, 10:31:02 pm »
+1
damn................ SOLID AF ONLINE SHOPPING DECISIONS.

got 2 france shirts (one normal, one pre-match futbol shirt), and a FRANCE backpack.

the pre-match jersey & bag are slick as motherfu*k. jajajajaja.

 :ninja: :ninja: :ninja:

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Re: ADARQ's journal
« Reply #8234 on: July 14, 2018, 11:37:27 am »
0
very quick log for yesterday





07/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 07:45 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: 31?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108
10:00 AM: workout: bw
10:15 AM: 6 x eggs, beet juice, water
... bunch of light stuff, french bread, etc
08:00 PM: workout: very light (grass/dirt/rocks): ~30min
09:00 PM: food: char hut: double grilled chicken pita w/ bacon, rice/black beans, water
11:00 PM: food: orange juice


workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108
- https://www.strava.com/activities/1699612373



^^ kinda nuts for my HR to be that low in the heat.. pace was slow but still, pretty crazy. just trying to get more efficient, seems like it's slowly happening.



workout: bw
- ok

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



workout: very light (grass/dirt/rocks): ~30min
- https://www.strava.com/activities/1700705468