Author Topic: ADARQ's journal  (Read 694671 times)

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adarqui

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Re: ADARQ's journal
« Reply #8280 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

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Re: ADARQ's journal
« Reply #8281 on: August 04, 2018, 11:14:49 am »
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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

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Re: ADARQ's journal
« Reply #8282 on: August 04, 2018, 12:45:41 pm »
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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

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Re: ADARQ's journal
« Reply #8283 on: August 04, 2018, 01:30:02 pm »
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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

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Re: ADARQ's journal
« Reply #8284 on: August 04, 2018, 01:30:46 pm »
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i'm known as 2-smoothies in these streets.



LMFAO.

adarqui

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Re: ADARQ's journal
« Reply #8285 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

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Re: ADARQ's journal
« Reply #8286 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

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Re: ADARQ's journal
« Reply #8287 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

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Re: ADARQ's journal
« Reply #8288 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

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Re: ADARQ's journal
« Reply #8289 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

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 #8290 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:

adarqui

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Re: ADARQ's journal
« Reply #8291 on: August 05, 2018, 01:46:58 pm »
+1
as for biggest area of improvement, it's definitely my "long tempo" runs. It's pretty difficult for me in training, to hit a hard tempo 5 miler right now. Most of my training is either short & fast (<= 1mi or repeat strides etc) or slow (>= 8:XX, possibly with a progression going down to 7:XX/6:XX).

so that "long tempo" is just not in my toolbox right now.

overall mileage is there.

speed is there.

vo2max is there (speed/races).

long & slow is there.

proper tempo isn't. not surprisingly, I don't actually enjoy these kinds of runs. the stuff in the middle makes me feel like crap.

hills aren't. i don't do them as often as I should.

so, hills & proper tempo = areas for improvement.

To put it into perspective, this Nacho Hernando guy (rare local elite), often does 1 hour runs with 5 miles tempo in the middle (5:0x-5:1x per mile). He does it 2-3x/wk it seems. I don't do anything like that.

adarqui

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Re: ADARQ's journal
« Reply #8292 on: August 05, 2018, 10:59:31 pm »
+1
race day! again!



08/05/2018

bw = ?
bw before bed last night = ?
soreness = hamstrings slightly, calves slightly
aches/injuries = adductors barely, right soleus slightly (achy/weird)
other = feeling a little sick upon waking up/all day (slightly sore throat)
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: 6

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: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: 42
HR high: 187

log:
05:30 AM: food: oatmeal + pink salt + lots of honey, toasted english muffin with light butter, water
06:40 AM: warmup + race: Dash Back to School 5k: 1st OA @ 17:42 :: another rough battle with a bandit. very brutal course - tons of small turns :: dropped a kick w/ 4:34 peak to try and beat the bandit (surprisingly impressive h.s. kid), seemed like a photo finish // vo2max PR = 69 :personal-record:
07:30 AM: food: rxbar, water
09:00 AM: food: dunkin donuts: 4 x egg & cheese wraps, 1 x donut, small frozen butter pecan coffee w/ whipped cream
02:00 PM: food: koia coconut almond drink, chocolate covered almonds, yogurt covered raisins, water
05:00 PM: food: "golden milk" (lol) turmeric rebbl drink, water
08:00 PM: workout: light shuffle (grass, legs toast); 1 hour @ relaxed noodle :: vo2max PR from earlier = 69 lol.
09:30 PM: food: 1/2 turkey thai peanut wrap, plantain chips, water
10:00 PM: food: koia cinnamon almond drink, water
10:30 PM: some self massage on soleus/calves



warmup + race:
Dash Back to School 5k: 1st OA @ 17:42 :: another rough battle with a bandit. very brutal course - tons of small turns :: dropped a kick w/ 4:34 peak to try and beat the bandit (surprisingly impressive h.s. kid), seemed like a photo finish

- https://my3.raceresult.com/104336/#1_D1E320
- 5k official: 17:42
- 5k watch: didn't register, stood around at the finish so.. either course was short (3 other people @ 3.05 mi instead of 3.1) or GPS issues (tons of tight turns). looks like it was a little short.

if a bandit is fast... I still try to beat them... lmao. Don't know who this kid was, but he was crazy impressive. It was basically a photo finish, he might have gotten me by a hair if he had a bib. I literally leaned, almost dove, to try and beat someone who didn't have a bib. I knew he was banditing and it still didn't matter.. Honestly, proud of myself for that.



?taken-by=andrewdarqui



workout: light shuffle (grass, legs toast); 1 hour @ relaxed noodle :: vo2max PR from earlier = 69 lol.
- https://www.strava.com/activities/1752936959



will post funny vo2max photo tmw.

adarqui

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Re: ADARQ's journal
« Reply #8293 on: August 05, 2018, 11:02:27 pm »
0
^^ im toast. think i might be getting a cold too. too much stress probably.


I hope they have drone footage of the finish. It was a pretty interesting finish. I asked, and got some obscure answer saying after the photos are posted, but not confirming they have footage of it.

adarqui

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Re: ADARQ's journal
« Reply #8294 on: August 06, 2018, 06:22:47 pm »
+1
Looked up the 2OA guy's results on athlinks. I think he's done 2:44 for the marathon, 17's 5k, and a 4:50 mile. A good W, especially on back2back!

him, his wife, and I had a good post-race chat, really good people. From Wisconsin/Minnesota etc. I think his wife got 2nd for women. They came down for their anniversary, found the race, and did it. Pretty cool!

He kept looking at my Kenya bracelet. We didn't talk about it but.. Those Kenya bracelets are straight up FIRE. :F Watch, he'll get one.

KENYA RUNNING.