Author Topic: ADARQ's journal  (Read 1622497 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8250 on: July 31, 2018, 03:57:14 pm »
0
a guy i follow on strava, he's a beast. wins/places top 3 in tons of races. does 1-2 races/wk in Ireland & such.

this is funny (to me).


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8251 on: July 31, 2018, 08:04:37 pm »
+1
light day + some speed mixed in.

action sequence!







07/31/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
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: 41
HR high: ?

log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! :personal-record: Haven't had it go above 65 in a long time!
09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water



workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702

137 lb. after workout





workout: bw
- ok

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



workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! :personal-record: Haven't had it go above 65 in a long time!
- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!) :personal-record:

every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.





 :personal-record: :personal-record: :personal-record:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8252 on: August 01, 2018, 11:15:53 pm »
+1
light + a little bit of hard speed.





08/01/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
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: 39
HR high: ?

log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water



workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
- https://www.strava.com/activities/1742382445






workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
- https://www.strava.com/activities/1743851149
- lunges: 6 min
- (need to list these here also, hard to read in the titles)

happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.

lunges were very strong.. adapting.



i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.



thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat.. hehe.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8253 on: August 03, 2018, 12:55:03 am »
0
light/recovery.







08/02/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = hamstrings/glutes moderate
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 8

wakeup = 09:00 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: 37
HR high: ?

log:
09:15 AM: water
09:50 AM: workout: light recovery (grass/dirt/rocks, legs sore): 30 min
10:30 AM: workout: bw
10:45 AM: food: rxbar, 2 x banana, koia coconut almond protein drink, water
02:00 PM: food: banana, turmeric drink, lots of water
06:00 PM: food: whole foods: small portion of orange chicken/beef, white and yellow rice, black beans, water
08:12 PM: workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
09:45 PM: food: beet juice, 2 x banana, rxbar, water
11:00 PM: food: chicken tender cobb salad, some tortilla chips, some salt/vinegar chips, koia protein drink, rxbar, water
12:30 PM: leg drain: 30 minutes



workout: light recovery (grass/dirt/rocks, legs sore): 30 min
- https://www.strava.com/activities/1744846256



workout: bw
- good

3-5sec dead hang neutral grip pullups: BW x 8
full dips: BW x 9



workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
- https://www.strava.com/activities/1746073239

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8254 on: August 03, 2018, 09:25:43 pm »
0
pre-race weekend rest day, needed it.

my new kenya running shirt shipped, slick af. love it.



08/03/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings barely, glutes slightly
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 9.5

wakeup = 09:30 AM (slept in)

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: 37
HR high: ?

log:
09:30 AM: water
10:00 AM: food: 1/2 of a southwest chicken tender wrap (really good), beet juice, some chips, water
02:00 PM: food: 2 x banana, koia cinnamon almond drink (OMFG), water
06:00 PM: food: la fontana: small 10" pizza, bread w/ pesto, lots of water
10:00 PM: shave head/face
11:00 PM: food: koia coconut almond protein drink, koia vanilla bean protein drink, rxbar, water
11:20 PM: leg drain watching running videos

?taken-by=andrewdarqui

rest!

feel good, other than some soreness. should be gone by tomorrow morning. fast race tmw, should be fun.

again, goal is sub11 for 2.

..

these koia drinks are nuts. i thought they just got lucky with the coconut almond one, but that cinnamon one is insane also. i'm addicted. they feel so clean going down/digesting though, so not scared about it.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8255 on: August 04, 2018, 11:14:49 am »
0
beat a guy today who ran a 1:12 half in 2009.

I mean he's obviously not in the same shape now.. regardless, he was trying to get the W and I got him.

17:35 vs 17:44.

http://running.net/read_new/gonzalez-stamps-mallon-win-131-marathon-ft-lauderdale

^^ he set a CR at the FTL half in 2009.. so he's not a noob.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8256 on: August 04, 2018, 12:45:41 pm »
0
Alan gave me some props, nice. It really was a strong finish. We drifted up from 5:40 to literally 6:00 in that third mile, then I dropped it down to 5:2X and 5:00 for like the last 600m or so (to end the mile @ 5:42 or whatever).

Posting this because of the comment by Spencer, just find it funny.

Notice how i'm the one being "chased down", by the guy I just mentioned above, who is on a whole different level than me when it comes to running. When in fact he surged ahead at mile 1.5, and I had to chase him down, then he tried sticking with me, and I pulled away from him continuously until the finish.

This goes back to what I mentioned a while ago.. people act a little weird with me.

Whatever idgaf, just a bit interesting perhaps.. I mostly ignore the group now, too clique-y for me.


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8257 on: August 04, 2018, 01:30:02 pm »
0
btw ^^ on a positive note, this is the clip I posted in that comment thread:

?taken-by=accuchip

ain't going to lie, i teared up, couldn't fight em`. She's done 47 5k's apparently, and she's got some serious disability.. damn.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8258 on: August 04, 2018, 01:30:46 pm »
0
i'm known as 2-smoothies in these streets.



LMFAO.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8259 on: August 04, 2018, 03:16:04 pm »
+1
race day!!





08/04/2018

bw = ? (heavy after the race)
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = right soleus slightly (achy/weird)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
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 + pink salt + lots of honey, toasted english muffin with light butter, water
06:40 AM: warmup + race: Cobra 5k: 1st OA @ 17:35 - battled a bandit for 5k and won... eh. lol. :::: vo2max PR = 68 🤓😛🇰🇪🇺🇸🏃
07:30 AM: food: booths: 2 x small smoothies, some small fit-foodz cakes, 2 x water
08:30 AM: food: rxbar, water
10:00 AM: food: beet juice, 1/2 southwest chicken tender wrap, a few chips, water
01:00 PM: food: chocolate mousse, water
02:00 PM: food: koia chocolate protein drink, water
04:30 PM: food: koia coconut almond protein drink, rxbar, water
05:30 PM: leg drain: 30 minutes
07:00 PM: food: buffalo chicken wrap, salt/vinegar chips, pickle, water
08:30 PM: food: koia cinnamon/almond protein drink
09:30 PM: water

warmup + race: Cobra 5k: 1st OA @ 17:35 - battled a bandit for 5k and won... eh. lol. :::: vo2max PR = 68 🤓😛🇰🇪🇺🇸🏃
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=237
- https://www.strava.com/activities/1748944595
- https://www.endomondo.com/users/26420622/workouts/1171330052
- 17:35 official
- 17:28 watch
- vo2 max PR: 68 (+1 :personal-record:)
- 2-mile: 11:13
- 5k watch PR is 17:23, this was 17:28
- 5k official PR is 17:33, this was 17:35
- pretty good!

grace race. unofficial top 3 were: 17:35 (me), ~17:40 (bandit), 17:44 (bandit's coach). official was 17:35 (me), 17:44 (bandit coach), 18:XX.

I was leading through mile 1.5. then we rounded the u-turn and they took off, so now i'm behind. I catch up & we're in this small pack. They talk spanish, presumably so I can't understand it (LMAO), because they speak good english. shortly after, his athlete takes off. He builds a ~15s lead or so.. at 2.5, I decide to kick. As i'm chasing him down, coach yells to him that i'm coming etc. Just kept pushing, and I could see that he was in trouble. Felt great to pass him and separate from both of them. It was game over at that point. Really great race tho.



i really fixed that third mile.. would have been bad if i didn't take off. also shows I had alot more in me than I was putting out at the time.









?taken-by=andrewdarqui











ballooned up with water weight after the 5k. lots of water etc. haha. probably drank 4 lb of water.



I also have a few ok video clips i'll upload to IG tmw maybe.



Smoothie Whirld took a dope photo of me! will re-post that on my ig later.. haha.

?taken-by=smoothiewhirldboynton

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8260 on: August 04, 2018, 04:43:07 pm »
+1
This is kind of nuts..

top3 finishes:
2018: 19/26, and tons (20+) of races left (hopefully, must stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

:wowthatwasnutswtf: :ibrunning:

damn what if I end up with 50 races in a year? and I started my high frequency racing in April or something. that's nuts.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8261 on: August 05, 2018, 11:12:11 am »
0
<-- closest person to the $3,000 so far.. 1st OA @ 17:42 :D rough race, another 3 man battle, another battle with a bandit (very young dude, insanely talented).

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8262 on: August 05, 2018, 11:26:47 am »
+1
some raw photos from today. these are from that same girl whose father took those action sequences i posted recently.



















LMAFAO ^^^



LMFAOFAOFMAO ^^^^




LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8263 on: August 05, 2018, 12:29:38 pm »
+1
what do you think is your biggest area for improvement right now? if your VO2 max really is up in that range, then why aren't you running faster?

actually come to think of it the conditions probably don't help. 80s and humid ain't optimal.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #8264 on: August 05, 2018, 01:42:19 pm »
0
what do you think is your biggest area for improvement right now? if your VO2 max really is up in that range, then why aren't you running faster?

actually come to think of it the conditions probably don't help. 80s and humid ain't optimal.

i dno. was like 85F today with 90+% humidity. conditions are brutal. I think those predictions are "optimal weather conditions". but, that begs the question, how is it calculating such a high vo2 in bad conditions? I definitely think my vo2max is over 60 tho.

my vo2max watch measurement to me, is more about whether or not it increases, than if it's accurate or not. Every time I PR my vo2max on my watch, I run *very* well in races (usually PR's). I almost PR'd my 5k yesterday (official and watch), and almost PR'd two mile, in way worse conditions than my previous PR. It was absolute torture yesterday.

I PR'd my vo2max twice this week, and got two big W's this weekend in back2back rough 5k's. I really trust the "general increase" of this number.

all I know is, elites were complaining about 65 heat index yesterday at beach2beacon. It was like 60F with 90+% humidity. That would be PR whether down here...... lmao. i'd fly in that.

my biggest race so far was that coral springs half marathon, the one where I basically ran my 10k PR and extended it to 10 miles. That was *perfect* weather for down here, like 55-60F or something, no humidity. So out of nowhere, I put on a crazy race. If it was like that all of the time, i'd def be running faster, guaranteed. My 2nd biggest might have actually been that Vista View Ultra Relay, where I ran like 13 x 1.25 mi @ ~6:00 on a hilly trail. People's minds were blown. That was colder than CS half, like mid 40's for the first half, mid 50's second half.

so i imagine alot of it has to do with conditions. it's really brutal out here.

most guys who used to beat me in the fall/winter last year, i'm absolutely crushing now. one guy ran 17:2X last December, can't even get under 18 in this heat. He just folds.

but ya we'll see come fall/winter. that's going to be the big test. kind of exciting :D :D

i'm looking to get some huge W's against some of the fastest people in the area.

 :ibrunning: