Adarq.org

race day! or .. something like that

Long story short, hit a top speed PR of 18.3 mph. Never hit 18 mph with running form before. Think i've only gotten into the 17's a few times. Also did it at the end of the "race/workout".

Got to the event, warming up, wasn't too amp'd to run 10k - which continues the theme from this week. Hung with #2 & #3 for 1 mile while constantly thinking, bleh I just want to go crazy fast. So, shut it down and turned it into an interval workout. Still got 2nd for my age group somehow, LMAO!!

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also, look at this sea turtle from a Gumbo Limbo video a month ago .. enormous!

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04/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: none so far!!!!!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:20 AM
data collected throughout the day when I have my watch on:
HR low: 48
HR high: 177 (run, top speed sprint!)

log:
05:45 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: water
06:50 AM: warmup
07:20 AM: race: lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR ! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!
08:15 AM: food: post-race food: corn bread, blue berry oatmeal bread, gatorade, rxbar, water
11:30 AM: food: burger fi (fried chicken sandwich), kilwins (peanut butter milkshake), water
02:30 PM: water
03:00 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
04:00 PM: food: cashews, beet juice, water
08:30 PM: food: oatmeal + honey, water
08:45 PM: leg drain: 30 minutes



race:
lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!
- https://www.strava.com/activities/1496483272
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=215
- 10k: 42:56
- vo2 max: 65

top speed PR. I hit 18.1 or 18.3 mph about 2+ years ago or so, but that's when I was focusing on sprinting exclusively. I also pulled my hamstring in that effort. LMAO. So that was massively forefoot, max effort top speed sprint. This was at the end of intervals with considerable fatigue. Pretty cool.

Wasn't really focused on this 10k, as indicated by my "meh!!" titles. So I went out with the 2nd/3rd place guys, 1st took off. Stuck around for a mile (5:44), then shut it down and started trying to convince myself to do some intervals. Once I did the first one, I was good to go. It was really odd doing that in a race setting but it was also pretty fun.

basically did: 5:44 mile, recover, then 13 x sub5 pace (random durations, longest was 47s) with jog recovery.

excited about Tuesday's mile race. want to really push that mile HARD.






movin! 18.3 mph! 3:17 min/mi! need to get that sub3 top speed!





?taken-by=andrewdarqui

OMG the erislandy lara fight against hurd, the first round sharp crisp jabs and punches by lara but after 4th round lara was just so tired he was basically trying to hang on and hurd, man he puts pressure, the way to defeat a boxer is take away his space, put pressure throwing those uppercuts and the last round lara was just too tired and bamm the knockout by hurd. Props to lara was hoping he would win but hurd was just the better aggressive fighter and put the pressure.

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

will find alternative highlight, that audio is unbearable. LMFAO.

damn man Lara is legit ... sounds like Hurd is legit too, don't know much about him. Stopping Lara is pretty hard to do, he's so slick. Going to find some alternative highlights now

this video is good lmao. migos continues to impress. lmfao..

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

easy trot day!

felt like i could run light .. had lots of fun doing so. fu*k I love running.

Gumbo Limbo 10k tomorrow! No real goals for this one.. just have fun and stay healthy.

Tomorrow i'm running for sea turtles. Here's one they have on their page:

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04/07/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left ankle barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 40 (post-run)
HR high: 134 (run)

log:
05:45 AM:oatmeal +pink salt + honey, water
06:28 AM: workout:
relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
08:10 AM: food: rxbar, water
08:30 AM: barefoot rock walking (while throwing dog toys)
09:00 AM: ice: 30 minutes: right knee, left ankle, bottom of right foot
10:00 AM: food: 4 x egg sandwich on toasted sourdough rye (w/ salt/black pepper), blueberries, raspberries, prunes, water
10:00 AM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
12:00 PM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
02:30 PM: barefoot rock walking (while throwing dog toys)
03:30 PM: food: 10 chicken wings, some focaccia bread, beet juice, rxbar, water
06:00 PM: ice: 30 minutes: right knee, left ankle, bottom of right foot
07:30 PM: food: beet juice, cashews, water
08:00 PM: ice: 30 minutes: left knee
09:15 PM: ice: 30 minutes: right foot

TODO: pre-race lunch (chicken wings, beet juice!), more icing, early dinner snack

workout: relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
- https://www.strava.com/activities/1494203347

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- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

try my go-to pre-run meal eventually: oatmeal + TONS of pink salt + lots of honey, and a tall glass of water.

I make it crazy salty. That "prison creatine" tho. It seems that i've had considerable success when I have that before races or important runs etc.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.

Shifting it from primary to secondary is fine, I just wouldn't cut it out completely. Also, pre-dawn running is amazing, gives you more incentive to get those runs in instead of being in the sun etc. Anyway, you will adapt .. but even if you don't do hard runs in the heat, can still do really light/relaxed runs. It will lead to adaptations and you will be able to handle more intense work.

hah thanks!!! Yea when i've trained with people in the serious heat/humidity, they seem afraid of it. I don't really mind it. I also love sweating profusely. Weather being equal, I don't sweat as much as I used to. I mean today I ran for 90 minutes in the heat/humidity with high socks and a hoody on, and I didn't sweat much. Felt comfortable/fine/relaxed. I think being light/lean helps but ya like you said, i'm probably in better shape than I think. I mean my "race predictor" is definitely over-estimating my predicted stats but, apparently those are predictions based on optimal running conditions (like 45F no wind/no humidity etc), so who knows I'm actually trying to believe those whacky numbers..

Also, unlike you, I can't wait for the summer People around here are already talking about how bad it'll be and how they'll do more runs indoors/treadmill, won't do proper long runs anymore ("no marathon training in the summer" lol) etc. I on the other hand, consider it my altitude training. Heat acclimation gains are real. I always receive a massive boost once Fall/Winter comes around (when it's randomly cold on a race day). So if I go out there running in the sweltering heat/humidity, I know it's prepping me for our "race season" around here. Plus, relaxed runs (without pace goals) in the heat feel amazing.

I've never been as good as my dad tho, in the heat. He's next level. He can be out there all day, never seems effected. He wins tennis matches like that. He'll get destroyed in the first set, then destroy his opponents in the 2nd/3rd. Some of his opponents literally retire from the match, in the summer. LMAO. Tennis is absolutely brutal around here, in the summer. To me it's harder than running because of serving: having to look up into the sun during the toss or avoid it etc when trying to hit that damn ball. Not a fan of that.

peace!!

"put another crack in the liberty bell .." epic announcing haha.

punched this dunk hard.

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watching the highlights of this game, looked like a great one.

Ches's 3:49

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