Author Topic: ADARQ's journal  (Read 697749 times)

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adarqui

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Re: ADARQ's journal
« Reply #8250 on: July 24, 2018, 11:46:55 pm »
0
light + speed day.



07/24/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/adductors slightly
aches/injuries = hip flexors/groin barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7.5

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:00 AM: water
08:45 AM: workout: light/moderate (grass, kinda dead, fasted): 35min with {8m:15s min @ ~6:15} + {30s kick @ 4:40}
10:00 AM: food: buffalo chicken wrap, lots of water
03:00 PM: food: rxbar, banana, trail mix bar, 4 x hersheys kisses, lots of water
06:00 PM: lots of water
07:00 PM: water
08:15 PM: workout: surprisingly good session: light (grass/mud/flooded, dead): 1.5 hr @ progression from 10:27 to 6:45 with {stride @ mile 9, 30s @ 4:33 peak}
10:00 PM: food: 1/2 of an egg sandwich, curry chicken salad (so good), beet juice (so good), some jalapeno potato chips, lots of water
11:45 PM: food: rxbar, water



workout: light/moderate (grass, kinda dead, fasted): 35min with {8m:15s min @ ~6:15} + {30s kick @ 4:40}
- https://www.strava.com/activities/1724457738





workout: surprisingly good session: light (grass/mud/flooded, dead): 1.5 hr @ progression from 10:27 to 6:45 with {stride @ mile 9, 30s @ 4:33 peak}
- https://www.strava.com/activities/1725910632


adarqui

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Re: ADARQ's journal
« Reply #8251 on: July 25, 2018, 11:31:15 pm »
+1
light-ish + speed-ish day.



07/25/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/adductors barely
aches/injuries = legs a little achy, calves achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:30 AM: water
09:20 AM: workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy
10:10 AM: workout: bw
10:30 AM: food: new orleans chicken salad wrap, turmeric drink, rxbar, lots of water
02:30 PM: food: a few chocolates, rxbar, banana, lots of water
05:00 PM: water
08:00 PM: rxbar, water
08:30 PM: workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough.
10:00 PM: food: 1/2 of an egg sandwich, curry chicken salad (love this), some jalapeno potato chips, beet juice, tons of water
11:00 PM: food: koia coconut almond protein drink (so good), water
12:45 AM: food: up late (work stuff): needed an rxbar, water



workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy
- https://www.strava.com/activities/1726916949



^^ rough but got a sub6 fasted in the crazy heat.



workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough
- https://www.strava.com/activities/1728156058



^^ 138 after workout

adarqui

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Re: ADARQ's journal
« Reply #8252 on: July 27, 2018, 12:00:50 am »
0
a photo of my cousin's son (nephew). some national sports participation thing in Australia.. solid running form in this shot, kid could have some potential! lol.


adarqui

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Re: ADARQ's journal
« Reply #8253 on: July 27, 2018, 12:27:58 am »
0
light-ish speed day.

no hard workouts tomorrow, because I might do a 5k on Saturday.

?taken-by=andrewdarqui



07/26/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings barely, calves barely
aches/injuries = legs a little achy, calves achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not 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: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:15 AM: water
09:10 AM: workout: light (grass/mud/mush, CRAZY HOT, mush universe): ~45 min @ {quick progression from 10:20 to 5:51, peak kick @ 4:36} ::: think i'm nearing full glycogen depletion, lol // 137 lb after run
10:15 AM: food: beet juice, rxbar, english muffin with irish butter, banana, lots of water
01:30 PM: food: turmeric drink, rxbar, lots of water
05:00 PM: lots of water
06:00 PM: food: rxbar, water
07:30 PM: food: rxbar, water
08:00 PM: workout: nice session! (grass/mush drying): 1.5 hours light w/ 10 strides (4:5X) mixed in ::: breaking in my new pair of shay xc4's (found a few on ebay!!)
09:40 PM: food: beet juice, banana, lots of water
11:00 PM: food: tons of blueberries, italian sub, 2 x pickles, blueberry/watermelon juice, coconut water, rxbar, water
12:20 AM: lots of water



workout: light (grass/mud/mush, CRAZY HOT, mush universe): ~45 min @ {quick progression from 10:20 to 5:51, peak kick @ 4:36} ::: think i'm nearing full glycogen depletion, lol // 137 lb after run
- https://www.strava.com/activities/1729068117

137 after workout.





workout: nice session! (grass/mush drying): 1.5 hours light w/ 10 strides (4:5X) mixed in ::: breaking in my new pair of shay xc4's (found a few on ebay!!)
- https://www.strava.com/activities/1730329278

138 after workout




ate a decent amount tonight. need to keep it light tomorrow and maybe try for sub11 2 mile on saturday. no idea yet tho.. i really need to get this sub11 2 mile though.

adarqui

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Re: ADARQ's journal
« Reply #8254 on: July 27, 2018, 12:57:26 am »
0
I tell you what.. those fasted runs in the morning, especially in the heat, are HARD.

It's interesting to run in a fasted state. It's very difficult especially when you try and run hard. So it's interesting to say, put a "governor" (speed limiter) on your engine, using a nutritional strategy (ie fasted state), and then see how you perform. I did this a few other times with decent results. Going to keep messing around with it for a bit, but being extremely cautious not to wreck my stomach. I think I have that figured out though: can't train too long & have to avoid caffeine. The morning fasted workouts have to be shorter. They can be hard, but not like 2-3 hours. <= 1 hour seems do-able (with only a small amount of that work being hard, if that). Also, if stomach is rumbling really bad, probably best to skip the fasted run - or eat something. Running with your stomach rumbling prior, means it could go nuclear.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8255 on: July 27, 2018, 10:28:05 pm »
0
signed up for a 5k tomorrow.

trying to focus on just PR'n my 2 miles. been way too long to not go sub11. doesn't even make sense tbh.. 11:09 for 2 miles is my PR, and that happened in a 3.1. I should be able to hit 2 in under 11 min. Seems more like a mental barrier at this point. Going to try and crack it tomorrow I think.



07/27/2018

bw = 141
bw before bed last night = ?
soreness = calves barely
aches/injuries = calves a little achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

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

log:
08:15 AM: food: rxbar, orange juice, coconut water, 3 x banana
01:00 PM: food: rxbar, banana, water
04:00 PM: food: 6 x hershey's chocolates
06:15 PM: food: true foods kitchen: bowl of chicken noodle soup, salad w/ grilled chicken + goat cheese, water w/ lemon
07:30 PM: food: beet juice, few pieces of multigrain sourdough, water
09:30 PM: food: coconut almond protein drink (love this), rxbar

cool story: :ibrunning:

some dude (worker at the restaurant) gets my attention at true foods kitchen.. says:

him: "excuse me?"
me: "hey"
him: "are you from Kenya?" (looking at my Kenya bracelet)
me: "hahahaaha. no, I follow the running culture of Kenya. Love Kenya."
me: "this bracelet is straight from Iten Kenya though!"
me: "where are you from?"
him: "Nairobi"
me: "ah awesome. they just announced today that Nairobi will host the 2020 IAAF World Championships"
him: "cool"

"are you from Kenya?" <-- haha.

I think he just didn't know what to ask me, or how to ask why I was wearing a Kenya bracelet. You could see he was very surprised, but also very happy.

pretty cool. :D

a beautiful bracelet indeed.. i truly love it. ordered one last week from Artiken, which will arrive in like 2-6 months lmao. Takes them forever apparently, so many orders, all hand made.

?taken-by=andrewdarqui

?taken-by=andrewdarqui

LBSS

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Re: ADARQ's journal
« Reply #8256 on: July 28, 2018, 01:35:31 am »
+1
round-trip tickets from miami to nairobi are less than $800 for september/october on turkish, which is a decent airline. $1000 on qatar, which is the best airline. just sayin'.
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 #8257 on: July 28, 2018, 11:54:49 am »
0
round-trip tickets from miami to nairobi are less than $800 for september/october on turkish, which is a decent airline. $1000 on qatar, which is the best airline. just sayin'.

is good point :D

that's pretty cheap.. surprised by that. I'd definitely go to Iten though. To me that's the Mecca. I'll make my pilgrimage there in the not-so-distant future.

i'd love to spend a few months in kenya, living the run life.

I just have a hard time leaving my dogs to the "care of others". I love my dogs. Definitely a major "dependency", factors into my plans. Wouldn't feel comfortable taking them up to Kenya. I'll probably go through with it for at least 2 weeks though at some point, but i'd love to train/live there for longer. Would also love to be faster before I go up, so I can hang w/ the women at least. :f

LBSS

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Re: ADARQ's journal
« Reply #8258 on: July 28, 2018, 11:56:46 am »
+1
yeah but you can't fly right into iten, it's little. you fly to NBO and then get there overland probably.

what i'm saying is, doooo iiiit.
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 #8259 on: July 28, 2018, 11:56:50 am »
+1
This guy I raced with today, is followed by Eliud Kipchoge on IG.. wut?

LMAO.

I got first OA @ 17:48. He got 2nd OA. Talked to him for a bit, he's an Interesting dude, not sure what he's about but he just got back from Ethiopia and knows alot about the elite running world, said he's friends with Dibaba/Disesa/etc.

But ya.. followed by Eliud Kipchoge.. I mean that's pretty incredible. LOL.

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Re: ADARQ's journal
« Reply #8260 on: July 28, 2018, 11:59:25 am »
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yeah but you can't fly right into iten, it's little. you fly to NBO and then get there overland probably.

what i'm saying is, doooo iiiit.

ah cool.

ya for sure. I want to. I really love everything i've seen/read about Kenya and my interactions with some Kenyans online. Just seem like great people.

work hard, live a simple life. -- Eliud Kipchoge

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Re: ADARQ's journal
« Reply #8261 on: July 28, 2018, 05:17:44 pm »
+1
race day! went good.





07/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired af after the race - lack of sleep
hours sleep: 5

wakeup = 05:20 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

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

log:
05:30 AM: food: oatmeal + lots of honey + pink salt, english muffin with irish butter (light amount), water
07:00 AM: race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
07:18 AM: water, lol
08:30 AM: food: rxbar, water
10:30 AM: food: some breakfast spot: 2 x pancakes w/ butter+syrup, 2 x eggs, 2 x sausage, 1 piece of rye toast w/ butter, home fries, orange juice, water
01:00 PM: nap: 2 hours (absolutely dead from lack of sleep)
03:30 PM: food: turmeric drink, rxbar, water
05:00 PM: lots of water
07:00 PM: water
08:10 PM: workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
10:00 PM: water
11:00 PM: food: turkey & cheese sub (thick), some honey/chipotle cashews, 2 x pickle, koia coconut almond drink, water
12:30 AM: water



race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
- https://www.strava.com/activities/1733091245
- http://accuchiptiming.com/images/Age_Group_Results-Kettle_Krush.htm
- 1st OA @ 17:48 official
- a 3:24 km (5:28 min/mi pace) in there which is pretty cool
- a small bridge at the start wrecked my first mile slightly, played it conservative
- humidity wrecked the 2-mile sub-11 attempt. Just way too humid (100% I overheard).

ran great though for the conditions & how hard/weird I trained this week!






workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
- https://www.strava.com/activities/1734480535


adarqui

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Re: ADARQ's journal
« Reply #8262 on: July 28, 2018, 06:00:32 pm »
+1
found this, great photo.. haha!!! me happily discussing my Kenya shirt & Saucony Endorphin Racer v2's with some folks.

love my shitty posture, was just a noodle before the race starts, relaxing.



^^ also, guy with ethiopia shorts was the one I was talking about.. actually makes me happy to see Kenya vs Ethiopia, ie just some random folks proudly representing their running cultures in Sunrise Florida for a 5k race.

it's pretty cool when you think about it.

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Re: ADARQ's journal
« Reply #8263 on: July 28, 2018, 09:52:52 pm »
0
Found some more photos hah. The girl in pink, I think her family takes the photos.. Man she started out fast. She's actually really fast.. she dropped a 21:XX 5k today IIRC............. that's fucking beast. I think she might be uh, slightly challenged. I say that given my one convo with her & the support she gets is interesting. I think she works with learning-challenged children and such, and might be a bit herself. If so, even more of a beast.

Actually, just searched. Something going on:

http://www.efof.org/emily-daycock/









hahaha.

adarqui

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Re: ADARQ's journal
« Reply #8264 on: July 28, 2018, 10:09:29 pm »
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been looking through her page.. found tons of photos of me. LMAO!!

found a SICK action sequence. will post in a bit.