Adarq.org

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143630/#msg143630
- vo2max PR: 69 (+1)

race day! again!

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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
- 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
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.

love goldfeet.

?taken-by=topflyfilms

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

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

 

<-- closest person to the $3,000 so far.. 1st OA @ 17:42 rough race, another 3 man battle, another battle with a bandit (very young dude, insanely talented).

Jakob IAAF .. so nuts considering how old he is.

https://www.iaaf.org/athletes/norway/jakob-ingebrigtsen-294868

<a href="http://www.youtube.com/watch?v=WOIRfjeTH_U" target="_blank">http://www.youtube.com/watch?v=WOIRfjeTH_U</a>

he's so locked in.