Adarq.org

light-ish speed day.

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

?taken-by=andrewdarqui

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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
- 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.

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.

nice clip. want to see the full interview.

?taken-by=kingjames

My dude Junior is a National Champion!

National Champ - USATF Men Masters Championships

800m @ 2:08

http://live.finishtiming.com/#/results/meet/201800203/event/162/Final

http://www.usatf.org/Events---Calendar/2018/USATF-Masters-Outdoor-Championships.aspx



i should do something like that next year, they have a men's 30-49 category, ie here's 1500m seed list for Sunday:

http://live.finishtiming.com/#/results/meet/201800203/event-performance/169/Final

https://jezebel.com/marine-biologist-melissa-cristina-marquez-was-bitten-an-1827816706

Quote

Toward the end of our dive, when they were taking out the lights and whatnot, my comms mask started acting up. I was having a really hard time communicating. I couldn’t hear what was going on, and I was getting sprayed in the face with saltwater every now and then. It was just really uncomfortable. So when my dive buddy signaled, “Hey I’m going up,” and I’m like, “Perfect.”

As he was going up and I was about to go up, I was kneeling on my knees on the sandy bottom. It wasn’t that deep at all. I could stand. Suddenly I felt really hard pressure on my left calf, and I was like, “That’s weird.” I thought, “That’s my fin.”And suddenly I started getting dragged backwards, and was like, “Nope, that’s not a fin.”

bad. ass.

that's nuts.

so creepy to think about how slow it was dragging her off. can picture it.

she's pretty beast to be able to get out of the situation like that.

light-ish + speed-ish day.

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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
- 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

ssdlfdpsflds

really nice interview. many more to come from this channel, they have a series going on with Stinson.

<a href="http://www.youtube.com/watch?v=Bl5gRoh80Qo" target="_blank">http://www.youtube.com/watch?v=Bl5gRoh80Qo</a>