Author Topic: ADARQ's journal  (Read 697741 times)

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adarqui

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Re: ADARQ's journal
« Reply #8325 on: August 18, 2018, 09:58:48 am »
0

saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.

#lifegoals. crossfit results without crossfit method.

ya i'm not sure if he lifts, or if he's just naturally jacked. it's odd. he never posts lifting stuff.

he's going to drop some 18's when it cools off i imagine. pretty fast for a guy his size/age.

?taken-by=davidpblanchard

?taken-by=davidpblanchard

adarqui

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Re: ADARQ's journal
« Reply #8326 on: August 18, 2018, 11:26:34 pm »
+1
yesterday. logging from memory :(

was too hard to log properly, given the distance i had to travel to/fro.

oh ya this was my first race at 36 y/o lool.



08/17/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less 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: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 38
HR high: ?

log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/



09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494



07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o


adarqui

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Re: ADARQ's journal
« Reply #8327 on: August 18, 2018, 11:53:12 pm »
0
light + long day. need to open up my lungs.



08/18/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/quads/calves slightly
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 9
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: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
09:45 AM: lots of water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
11:45 AM: grapefruit juice, water
12:00 PM: food: koia coconut almond drink, rxbar, water
03:30 PM: food: koia cinnamon almond drink, water
04:30 PM: food: 3 x small home-made carrot cake, brie/crackers, water
06:30 PM: food: rxbar, water
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
09:45 PM: food: 2 x grapefruit juice, 2 x banana, turmeric / apple cider vinegar drink, water
10:30 PM: food: rebbl chocolate mocha drink
11:15 PM: food: 2 x grapefruit juice, water



10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
- https://www.strava.com/activities/1780794317



07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
- https://www.strava.com/activities/1781771118


adarqui

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Re: ADARQ's journal
« Reply #8328 on: August 20, 2018, 03:14:54 pm »
0
yesterday:

light day.



08/19/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, right more 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: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:45 AM: rxbar, water
09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
11:00 AM: food: 2 x orange juice, rxbar, water
04:00 PM: food: rxbar, water
07:00 PM: food: argentinan steak house: skirt steak, salad, sweet potato fries, oreo cheese cake, raspberry flan, water
something else i forget


?taken-by=andrewdarqui

?taken-by=andrewdarqui



09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
- https://www.strava.com/activities/1783368318
- 133 after session, nuts



calves/hamstrings were twitching afterwards

adarqui

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Re: ADARQ's journal
« Reply #8329 on: August 20, 2018, 03:16:30 pm »
0
fuck. calf bothering me like normal today, dug in HARD. literal "rug burned" it with my thumb. think i dug in too deep as well. hopefully didn't cause any new issues heh.

going to find a deep tissue person next week. need them to go to work on my calves/soleus.

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Re: ADARQ's journal
« Reply #8330 on: August 20, 2018, 11:01:42 pm »
+1
light/mod day. was going to be light/light, but somehow i felt great in the evening.



08/20/2018

bw = 138 :wowthatwasnutswtf: :ibrunning:
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more 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: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:45 AM: vit-c packets + water
09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: frozen caramel coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: very deep self massage on my right soleus - bruised the fuck out of it, rug burned my calf. eek
01:00 PM: food: trail mix bar, water
04:00 PM: food: 2 x hersheys chocolates, water
05:00 PM: soleus stretching
06:00 PM: food: koia cinnamon almond protein drink, water
07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
10:00 PM: food: asian noodles, big piece of chicken, banana, tons of water
11:00 PM: stretch: soleus during dishes, and some hams/upper after
12:00 AM: food: koia coconut almond protein drink, water



09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
- https://www.strava.com/activities/1785131423





09:30 AM: workout: bw
- strong but kept the reps low

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



07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
- https://www.strava.com/activities/1786423649

seemed slightly cooler than usual tonight, which made me feel really good. this morning was like 100F heat index, felt like i was a lobster.

should have pushed mile 6 more. i decided too late into it to "push it", still got to 5:3X by the end but should have just made the whole split faster. would have made this session perfect.

right soleus a bit whacky, was bothering me today so i deep tissue massaged the fu*k out of it.. caused some bruising etc, but made it feel good. ehh.

really nice session tho.




adarqui

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Re: ADARQ's journal
« Reply #8331 on: August 21, 2018, 10:42:09 am »
+2
MAN I FEEL LIGHT AND STRONG AS FUCK.

137 this morning.

adarqui

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Re: ADARQ's journal
« Reply #8332 on: August 21, 2018, 11:01:49 pm »
0
mod speed/light day. wanted to do more this evening but too late.

crazy how much more painful my right soleus is than left. right is almost unbearable when i dig in, left is fine.

need to work these problems out of my right soleus, and body in general.

feel so damn good though.. even feel great in my calves/soleus with this painful manual deep tissue work.



08/21/2018

bw = 137 :wowthatwasnutswtf: :ibrunning:
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8.5
wakeup = 08:45 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: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:45 AM: water
09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
10:00 AM: workout: bw
10:30 AM: food: banana, orange juice, grape fruit juice, rxbar, water
02:00 PM: food: koia cinnamon horchata protein drink, banana, 4 x hersheys, water
05:00 PM: stretch: soleus, ~10min or so total
06:00 PM: water
08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
09:30 PM: food: banana, portabello mushroom burger, smoked turkey chipotle kale bowl lol, water
10:00 PM: food: koia chocolate protein drink
10:30 PM: lots of self massage (really deep on right soleus, so painful) / some itbands / light depth left soleus, some stretching
11:00 PM: lots of water



09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
- https://www.strava.com/activities/1787427419





10:00 AM: workout: bw
- strong but kept the reps short

3-5sec paused dead hang neutral grip pullups: BW x 7
full dips: BW x 7



08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
- https://www.strava.com/activities/1788768832


adarqui

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Re: ADARQ's journal
« Reply #8333 on: August 22, 2018, 01:35:21 pm »
0
light day. dead (not enough sleep)

early journaling.



08/22/2018

bw = 139
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
aches upon getting out of bed: none (usually right calf right)
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 6-7
wakeup = 06:45 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: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 40
HR high: ?

log:
07:00 AM: water
07:55 AM: workout: very light progression (grass, fasted, dead): 1.5 hr @ {10:35 to 8:16}
09:40 AM: food: turmeric + apple cider vinegar drink
10:00 AM: stretch: light soleus
10:15 AM: food: 2 x banana, orange juice, grape fruit juice, rxbar, water
10:30 AM: self massage: very deep - right soleus
12:00 PM: food: trail mix bar, water
03:00 PM: food: rebbl golden milk, banana, water
05:00 PM: water
07:30 PM: food: rxbar, water
08:40 PM: workout: light progression (grass/mush/mud, right calf slightly): 1h @ {9:29 to 7:48] ::: rained hard, flooded the field, felt good tho
10:00 PM: stretch: calves/soleus, annoyed .. bugged my left knee a little, did a diff stretch, really stretches the fu*k out of my calves
10:30 PM: food: banana, sauteed veggies (broccoli/cauliflower/carrots), big piece of garlic rosemary chicken, lots of water
11:00 PM: food: koia coconut almond protein drink, water
11:25 PM: light stretch / intense calf stretching (have to be careful, loosened them up a ton though)



07:55 AM: workout: very light progression (grass, fasted, dead): 1.5 hr @ {10:35 to 8:16}
- https://www.strava.com/activities/1789749379
- avg cadence: 164 (damn low af, but still fairly quick)








08:40 PM: workout: light progression (grass/mush/mud, right calf slightly): 1h @ {9:29 to 7:48] ::: rained hard, flooded the field, felt good tho
- https://www.strava.com/activities/1791160035


adarqui

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Re: ADARQ's journal
« Reply #8334 on: August 23, 2018, 01:16:29 pm »
+1
easy day.

too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.

edit: after 3 PM deep af massage, feels really good. ehhh.

edit: that massage helped make my calf feel incredible during my evening run.



08/23/2018

bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 7.5
wakeup = 07:30 AM

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

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water
12:00 AM: stretch: very light

inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.



08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
- https://www.strava.com/activities/1792053961







09:40 AM: workout: bw
- strong, cut reps a few short

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



07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
- https://www.strava.com/activities/1793449168
- avg hr: 131
- avg cadence: 163
- that's nuts.. felt amazing




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Re: ADARQ's journal
« Reply #8335 on: August 24, 2018, 09:46:14 pm »
0
rest day!

5 mile race tomorrow. eheheh.



08/24/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = random aches from not running
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7.5
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: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:40 AM: food: orange juice, rxbar
09:10 AM: food: grape fruit juice, rxbar
10:00 AM: food: portobello mushroom burger, jalapeno chips, lots of water
01:00 PM: food: a few chocolates, water
03:00 PM: food: beet juice, a few chocolates, water
07:30 PM: food: true food kitchen: barely any cheese (few pieces of ricotta) pizza w/ grilled chicken, water w/ lemon
11:15 PM: food: koia cinnamon horchata protein drink, rxbar, water



4 lap course. never been to this park before, looks really nice.



instagram.com/explore/locations/378783412608167/snyder-park/




edit: 11:08 PM: bottom of left foot bugging after sitting all funky. lame.

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Re: ADARQ's journal
« Reply #8336 on: August 25, 2018, 10:24:56 am »
+1
race day!

i've been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it's starting to push back.

i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of "stuff" in me. when I feel heavy, I often don't run good. so, I need to do a few of the things mentioned below and come in feeling "normal". when i'm "normally light" (whatever that is at the time), I def feel alot more "snappy/powerful/loose". When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.

i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.

and to add to that: i need to get better at waking up earlier

i'm leaving tons of performance on the table by racing on < 6 hours sleep. i've done so many races like that now, that i can definitely feel the difference compared to when i'm well rested.

it's always the little things... :ninja:



08/25/2018

bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 5.5 (bleh, need to fix this)
wakeup = 05:15 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: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 185+?

log:
05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn't have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race: Loco Rio 8k / 5 miler: 5th OA at 30:39
07:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today :D
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool .. so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)

Loco Rio 8k / 5 miler: 5th OA at 30:39
- https://www.strava.com/activities/1796110821
- https://runsignup.com/Race/Results/52502/#resultSetId-105629
- some ok splits in there early on, 18:47 5k, 3:33 1km, 5:47 mile etc.
- https://www.endomondo.com/users/26420622/workouts/1185132532




check that HR spike, that's like 2 miles in.. crazy. :/ felt it too.. just felt like i was getting so hot.







well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.

did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn't just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.

6th OA was one of the fastest females in the area, she hit 31:36 or something. She's run 16:3X for 5k IIRC.

so even though I didn't top3, I still finished decent.

was behind #3 for ~2 mi, but he just kept separating and i died.

wanted that sub30 but just knew I didn't have it. HR was crazy high.





chasing 3rd OA mile ~2, before i got dropped:





























07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today :D
- https://www.strava.com/activities/1797585384
- mostly running under a full moon in darkness .. lovely

really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.

dno.






adarqui

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Re: ADARQ's journal
« Reply #8337 on: August 26, 2018, 05:09:55 pm »
+1
light day.

legs felt incredible last night (during sleep/waking up from sleep etc). that 20 miler really put them to rest.

running in the jungle:







08/26/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: right soleus
other = cold still there, sniffles
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more 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: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:30 AM: lots of water
08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
10:00 AM: food: rebbl golden milk, water
10:30 AM: self massage: investigating every painful spot in my right calf (soleus/gastroc), crazy painful spots all over
01:30 PM: food: orange juice (been dreaming of it), banana, water
02:30 PM: food: sauteed broccoli & carrots in spanish olive oil w/ salt/black pepper, 1/2 of a southwest chicken wrap, water
03:20 PM: food: rxbar, water
04:30 PM: self massage: more right calf, light but painful, hitting spots
06:00 PM: water
08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
09:45 PM: food: 2 x banana, rxbar, koia cinnamon horchata protein drink, tangerine juice, blueberries, lots of water
10:45 PM: self massage: right calf - painful
11:00 PM: food: tangerine juice, water
11:15 PM: stretch: long light holds



after that 10:30 AM massage, calf felt really good walking around/buying groceries etc. so, somehow this massage is working somewhat, but I need these painful spots to disappear.





08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
- https://www.strava.com/activities/1798862562




08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
- https://www.strava.com/activities/1799993404
- calf felt so good, legs felt great




adarqui

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Re: ADARQ's journal
« Reply #8338 on: August 27, 2018, 11:06:19 pm »
+2
speed-ish day.

?taken-by=andrewdarqui



08/27/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy
aches upon getting out of bed: right soleus
other = cold still there, slightly
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, both thick but right more 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: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
08:10 AM: food: orange juice, rxbar, water
09:30 AM: food: spinach / mixed green salads in olive oil + salt + black pepper, tomatoes, sliced green pepper, koia coconut almond protein drink, water
10:00 AM: self massage: painful right calf/soleus massage, light stretch
12:00 PM: food: banana, protein bar, water
02:00 PM: food: small bag of ritz peanutbutter crackers, rxbar, banana, water
07:15 PM: food: orange juice, water
08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}
10:00 PM: food: 3 x banana, rxbar, blueberries, koia vanilla bean protein drink, english muffin with small amount of irish butter, tangerine juice, water
10:30 PM: light stretch: soleus
11:00 PM: food: koia cinnamon horchata protein drink, water

?taken-by=andrewdarqui

08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}
- https://www.strava.com/activities/1802023682

really hot tonight.. for an evening run, scorching.


adarqui

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Re: ADARQ's journal
« Reply #8339 on: August 28, 2018, 09:39:47 pm »
+1
rest day.

im going to go on 1d on/1d off for a while.. still going to try to get my mileage in, but time to get more rest. want to see if the extra rest 1) helps heal/fix some stuff 2) peak effect.

also going to try hard to get my sleep sched in check.

need to fix it asap, so im closer to 100% come 09/08/2018 (5k race).



08/28/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week
aches upon getting out of bed: right soleus bruise
other = cold better, almost gone
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = both thick, both thick but right more 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: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:10 AM: food: orange juice, rxbar, water
09:00 AM: light stretch: hamstrings/calves - felt good
09:30 AM: food: sauteed broccoli / cauliflower / brussels sprouts / carrots / garlic in olive oil/salt/black pepper, 1/2 chicken tender wrap, banana, water
11:30 AM: food: dunkin donuts: small frozen coffee + whipped cream, donut
02:00 PM: food: rxbar, 2 x banana, water
05:00 PM: food: protein bar, water
08:30 PM: food: oatmeal + honey + salt, beet juice, toasted english muffin, koia vanilla bean protein drink, water
09:30 PM: leg drain: 30 minutes