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Totally unrelated to your journal but I've been watching 'Last Chance U' on Netflix, which is a football documentary about players from East Mississippi Community College and there was a player called John Franklin III who used to play football for Florida State University (FSU) and was also part of their track team. Anyway I'm not sure if it's the same guy but there's a John Franklin on All Athletics and he ran a 5km in 15:03 
 http://www.all-athletics.com/node/397824

55m ind.   6.67      Jonesboro (USA)   28.01.2012
60m ind.   6.82      Albuquerque (USA)   25.01.2014
100m   10.64   +1.1   Atlanta (USA)   16.05.2014
100m   10.50   +5.9   Coffeyville (USA)   06.05.2011
200m   21.47   0.0   Jacksonville (USA)   05.05.2012
200m ind.   22.10      Fayetteville (USA)   11.02.2012
400m   50.90      Chicago (USA)   10.05.2014
5000m   15:03.04      Eagle Rock (USA)   06.05.2017
4x100m   39.93      Ruston (USA)   16.03.2013
4x200m   1:29.02      Commerce (USA)   29.04.2016

that's a pretty ridiculous stat line.. just odd to see the 5000m thrown in there. maybe an error lmao? I mean you'd expect to see some 1500's, 3k, as well, etc.

if it's legit, that's a crazy range of speed .. goals++

i got dusted by a girl again.. #runlikeagirl

well, not dusted on the 200's at least.. LOL.

quick journaling.

double today.

01/24/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 5 (bleh)

wakeup = 04:20 AM

log:
04:40 AM: food: oatmeal, honey
05:30 AM: workout: morning mixed speed: 10min @ "wannabe HMP" (6:03+6:05=6:04), 2' jog rest, 10 min @ "wimping out pace" (~6:30), 2' jog rest, 5 x ~2' on/1' jog rest @ ~6:00 min/mi, 4 x (THE FUN STUFF ) 210m/210m jog rest @ (39, 39, 39, 34/~4:20mm)
07:15 AM: workout: bw
07:30 AM: food: protein + almond milk, banana, water
10:30 AM: food: whole foods: smoothie, chocolate muffin, water
03:00 PM: food: almond milk + protein, banana, multi grain sourdough water
06:00 PM: food: oatmeal, water
07:00 PM: workout: evening light long run, soft/mushy/slow turf: 10 total @ 1 light, 1 moderate (6:39), 7 light (~7:3X-7:4X), 1 c/d ::: next two days off, 5k race saturday (eheh)
09:30 PM: food: almond milk + protein, gatorade
10:00 PM: food: cashews, prunes, 3 x banana, water

workout:morning mixed speed: 10min @ "wannabe HMP" (6:03+6:05=6:04), 2' jog rest, 10 min @ "wimping out pace" (~6:30), 2' jog rest, 5 x ~2' on/1' jog rest @ ~6:00 min/mi, 4 x (THE FUN STUFF ) 210m/210m jog rest @ (39, 39, 39, 34/~4:20mm)
- https://www.strava.com/activities/1372866033

nice session. wimped out too much on the 2nd 10 min effort.


the girl who trained with us: her and I did the same workout:

2x10min at HMP + 5x2min at 5k pace
- 10minx2 at HMP [(1mi: 6:16 + .6mi: 6:14)+ (1mi: 6:10 + .6mi: 6:02)]
- 2minx5@5KP: [1. 5:30 2. 5:49 3. 5:52 4: 5:52]

40sec x 4:
- 1: 5:21. 2: 5:03 3: 5:10 4: 4:56

man that's serious.

I helped pace her a bit on the 200's, she's never really done those I don't think. gave her tips on relaxing/using run form not sprint form .. by the last split she was flying. I took off on the last split too. Reminded me of that TAG video I posted in the running section the other day:



heh.



workout: bw
- dead hang ng pullups: BW x 10 (nice)
- full dips: BW x 10
- calf raises: BW x 25
- dead hang chinups: BW x 7 (nice)
- full dip variation: BW x 7
- calf raises: BW x 25
- dead hang wide grip pullups: BW x 5 (nice)
- full dips: BW x 9

workout: evening light long run, soft/mushy/slow turf: 10 total @ 1 light, 1 moderate (6:39), 7 light (~7:3X-7:4X), 1 c/d ::: next two days off, 5k race saturday (eheh)
- https://www.strava.com/activities/1373941392

139 lb. after workout.

could be feeling the lack of animal protein btw.. but idgaf. fuck it. 

gn :/

This is funny. Anthony's Coal Fire Pizza just tagged me on IG: "Carb loading for a race? We have the perfect options for that, just ask @andrewdarqui. #CarbLoad #RaceDay #ACFP #NomNom"



lmfao!!

race day!

01/27/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right calf slightly (that weird thing)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 5?

wakeup = 05:00 AM (rough sleep)

log:
05:10 AM: food: small portion of almond milk/water
05:45 AM: food: oatmeal, blueberries, water
06:45 AM: race: Tropical 5k: ~3 mile (watch didn't get a signal until the last mile) warmup/run @ 7ish pace to starting line (eh), strides, 5k @ 18:54 official (first mile 5:28, next 2 = eek) ::: 13th OA, 2nd age group
08:30 AM: food: breakfast somewhere (eggs/toast/orange juice/french toast)
02:00 PM: food: 2 x pizza slices, salad
03:00 AM: nap: 1/2 hour
06:00 PM: stretch: quads during dog walk
06:30 PM: food: aunt's cooking: garlic/penne pasta, water
09:15 PM: food: almond milk, banana

race: Tropical 5k: ~3 mile (watch didn't get a signal until the last mile) warmup/run @ 7ish pace to starting line (eh), strides, 5k @ 18:54 official (first mile 5:28, next 2 = eek) ::: 13th OA, 2nd age group
- https://www.strava.com/activities/1378012000
- https://www.athlinks.com/event/193159/results/Event/660403/Course/1035404/Results
- https://www.endomondo.com/users/26420622/workouts/1062828343
- 1km: 3:12

scenic route tho! 8|

my 1km was ~5:09 pace tho, at least. cool.

will post some photos in a bit.

long run day. need to get better at this.

01/28/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7?

wakeup = 05:30 AM (decent sleep)

log:
05:30 AM: food: oatmeal + blueberries, electrolyte water
07:00 AM: workout: Long run in honor of the 2018 Miami Marathon "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol. 
10:30 AM: food: banana, water, almond milk
11:30 AM: food: egg sandwich on french bread, penne pasta, flan, water
- aunt's cooking, egg sandwich was incredible
03:30 PM: food: non-dairy ice cream (coconut milk/peanut butter, chocolate chips)
05:00 PM: food: banana, water
09:00 PM: food: banana, protein + almond milk



workout: Long run in honor of the 2018 Miami Marathon "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run

was definitely hurting at mile 19 onward.

hamstrings/quads/hips are feeling it a bit. lungs feel great, think this was good for them.

curious to see what I can do better conditions. headwind/spiral wind was massive. at one point it almost stopped me completely, could barely move forward lmfao. I imagine everyone who ran the miami half/full had to deal with that also, tough stuff.





a few more miles and I could have gotten to the end of "miami beach" or something.. lol.



raw clip of the wind I was dealing with............................... LMFAO. insanity. It was ruthless for ~95% of that run, no joke. Tail wind for maybe 1 mile total. Glad I didn't puss out.

<a href="http://www.youtube.com/watch?v=x1zchrn9xzQ" target="_blank">http://www.youtube.com/watch?v=x1zchrn9xzQ</a>

track, then rest!

Didn't know if i'd be able to run today ... felt good. Turns out, ran very well. hah.


01/30/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, DOMS: lats moderate, chest slightly, biceps slightly
aches/injuries = calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: ~4 (hard time falling asleep, sucked).

wakeup = 04:50 AM

log:
05:00 AM: food: eat quick!! oatmeal + sea salt + tons of honey, water
05:45 AM: workout: morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
07:00 AM: food: rxbar/protein bar
08:00 AM: food: double chocolate chip muffin, protein + vanilla almond milk
02:00 PM: food: 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, banana, water
08:15 PM: leg drain: 30 minutes
09:00 PM: food: 2 x banana, protein + almond milk, water

workout:
morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
- https://www.strava.com/activities/1382824539

weather was unexpectedly cool as well, great day.

didn't get much sleep (maybe 4 hours?) but felt great.

i think that "long run" i did on sunday woke my lungs up.





btw, beastmode woman recap: she was feeling run down from this weekend (hard 5k saturday, pacing half for a friend @ ~8:50 on sunday). anyway, still destroyed the w/o. Hung with the "fast group" (fastest men) like usual and crushed the 800's. nuts.

^^ will recap on occasion because she's motivating. you can see she was feeling run down & that's what she said, workout seemed a little harder than it should have been, but she just knows how to push herself & fight the pain, so competitive. #impressiveAf.

rest/bw workout

01/31/2018

bw = 143
bw before bed last night = 146
soreness = lats moderate, chest slightly, calves barely
aches/injuries = left "ankle/achilles" slightly
cramping = none / heart burn at 4 AM
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM

log:
07:40 AM: food: oatmeal w/ blueberries & honey/sea salt, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
02:30 PM: food: kapow: chicken pad thai with egg, tons of water
03:00 PM: food: pistachio gelato
07:00 PM: food: 4 x egg sandwich on toasted sourdough rye, 2 x avocado toast on sourdough rye, banana, water
08:30 PM: leg drain: 30 min
09:30 PM: food: almond milk



workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10

S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10

nice workout. feel stronger than last session BUT still sore, so it affected me.