Adarq.org

had to do some work on my pinky toe tonight.. lmao. nail was really painful on the end. had to dig in there and remove a piece.

feels 1000x better now that I removed that.

still hilarious how I always do some dumb shit before a race.. I smashed it so hard into the door that the nail got a bit wrecked. ridiculous.

race day! half marathon! woot.


02/18/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:00 AM

log:
04:05 AM: food: oatmeal + honey + pinksalt, GU, water
04:30 - 05:00 AM: food: sipping water while driving to the event
05:15 AM: race: 3mi w/u + Publix A1A Half Marathon: 1:27:11 official (PR) / 25th OA. 10k PR: 39:53 . first half marathon! .. course was ~13.06 (according to flyby's), so that's what jacked up my estimate. 8|
07:30 AM: food: water, juice, 2 small loaded chicken tacos (free! nice!)
08:30 AM: food: water, rxbar, GU
11:30 AM: food: jerk chicken, a bit of mac & cheese but I threw it out, water
03:00 PM: food: rxbar, water
05:30 PM: food: cashews, water
08:00 PM: food: prunes, banana, vanilla almond milk, water
08:30 PM: stretch: stretching the top of my right foot .. this will probably backfire.



race: 3mi w/u + Publix A1A Half Marathon: 1:27:11 official (PR) / 25th OA. 10k PR: 39:53 . first half marathon! .. course was ~13.06 (according to flyby's), so that's what jacked up my estimate. 8|
- https://www.strava.com/activities/1414131709
- http://www.wildsideonline.net/results/2018/a1ahalf.php
- half PR: minus ~5 minutes
- 10k PR: minus ~70s
- half PR: 1:27:11
- 10k PR: 39.52
- 9.16 mi in 1 hour (first time getting 9 miles in an hour)
- 10 miles in 1:05:42
- first 3 miles of the race were 18:52, cool.

first sub 1:30 half.

first sub 40 10k.

http://www.wildsideonline.net/results/2018/a1ahalf.php

kewl.

fun race.. enjoyed it more than a 5k. but I tried to just stay relaxed throughout .. so that probably explains it. Once I start pushing halfs harder, it'll probably get alot rougher.

**btw** don't trust my HR data. it's wrecked. very inaccurate when i'm sitting around resting etc.. it's way off.

also, warmup was fun. Saw Mason Elliot (crazy fast dude, got 4th in this race), and we (and a few others) ran ~3 miles to the start. I was supposed to take a bus to the start ... but the line was like, 300 people. So when I saw him I immediately asked how do I get to the start and he's like, "we're going to run there", and I was relieved.. i'd rather run 3 miles than wait in line for 40 minutes. LMFAO.





DON'T TRUST THE HR DATA. it's WRECKED.

Yesterday and today, my resting HR was often over 100, but manual testing had it sub 50 .. maybe my arms are too hairy for this optical HR monitoring bullshit. Anyway, there's no way my HR was that high, I was relaxing. lmfao.

Lots of people are telling me that's a solid first half race. Who knows, but i'm happy about it.

The last mile is considerably better because, the 3rd place female passed me and I just said nahhhhh, and went out in front of her and made sure she didn't pass again.

Prior to that, I had started coasting a bit. Most of this race I was on my own, due to how weird I pace. Leaving packs, not being able to hang with other packs, etc.

Anyway, I was like #8 or #9 OA at 10k.. lmfao.

"marathonfoto" charges $29 for digital images of you during the race........... haha.

here's a thumbnail

 

 

rest/bw!


02/19/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail slightly, bottom of right foot slightly, right shin slightly
- last 2 are probably from stretching
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8

wakeup = 05:30 AM

log:
05:35 AM: food: oatmeal + honey + pinksalt, water
07:00 AM: workout: bw
08:00 AM: food: whey protein + vanilla almond milk, banana, water
10:00 AM: food: whole foods: egg sandwich, orange juice
11:00 AM: food: rxbar
03:00 PM: food: egg sandwich on french bread with spanish olive oil, black pepper, blueberries, butter lettuce, cheerios, honey, and water
07:00 PM: food: wonton soup, a few fried cracker things, water
09:00 PM: food: water


workout: bw
- 08:00 AM
- good session, weak/tired though

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 7
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
S3: 3sec paused forward walking lunges: BW x 10 each leg

dips were solid!

a few photos from this weekend:

I like running in shirts! fu*k jerseys!@$!@:



Look at that "sea" of people. The start to the half/full marathon, i'm on the far left. In the second photo, they caught me & runlikeagirl talking before the race:



This dude "Coco" I know, took a selfie with him & I, made it black and white:



word!

track day!


02/20/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail alot (had to "fix" it before running this morning, yanked out a small piece of toenail), post track: toenails wrekt.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:55 AM: food: oatmeal + honey + pinksalt, water
05:45 AM: workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
08:30 AM: food: rxbar, water
09:00 AM: food: wholefoods: berry smoothie + whey, egg sandwich, water
02:00 PM: food: 2 x banana, basmati rice + spanish olive oil + pink salt + black pepper, 3 x eggs, lettuce, blueberries, raspberries
- this knocked me out so bad
03:00 PM: nap: 1 hour
09:15 PM: food: oatmeal w/ honey, prunes, water





workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
- https://www.strava.com/activities/1417188712

plan was to go light with a little speed mixed in, deviated a bit by adding more volume of ~100-120m relaxed strides. BUT, made sure to go easy on the recovery jog (~9:XX pace).

last ~120m stride was easy low 4's, so that's cool. My mile/km should be nuts in December if I stay healthy (that's most important). Lots of solid base building going on right now, can definitely feel it in a workout like this.. Cut the workout short just to be safe.

Next hard workout on Thursday.

As far as the weird "must nurture my nature" quote: going fast makes me feel normal. I don't think it's the speed aspect of it, but more-so the opening up of my stride. At slower paces, my strides is way different. When I start opening it up, Kenyan life. Need to figure out how to just hit that stride and maintain it forever. 8|







nice!!!!!

rest day.


02/21/2018

bw = 143
bw before bed last night = ?
soreness = calves moderate
aches/injuries = right pinky toenail somewhat, right hip flexor barely, left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
hours sleep: 8

wakeup = 06:30 AM
- slept in

log:
06:45 AM: food: banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: fried egg atop toasted sourdough rye, sauteed mushrooms, 2 x banana, water
12:00 PM: food: work life: coffee + 5 cream + 2 sugar
04:00 PM: food: uncle julio's: 3 x chicken enchiladas, chips & salsa, 2 x water w/ lemon
08:30 PM: food: 2 x oatmeal, prunes, water

photos came out dope:



?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: bw
- 07:30 AM
- good session, tired/sore though

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 25
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 25
S3: close calf raises, back extended/hips locked: BW x 30
S3: 3sec paused forward walking lunges: BW x 10 each leg

pullup variations & dips were solid!

nice. strong.

calves got way more sore after this session.



My last few track session's GPS data, haha. looks cool: 15, 17, 20 mi respectively:

rest/bw


02/23/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly:
aches/injuries = right pinky toenail, right hip flexor barely, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:45 AM: food: oatmeal + honey, water
06:15 AM: workout: morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: wholefoods: 2 x egg sandwich, orange juice, water
11:30 AM: food: work life: coffee + 5 cream + 2 sugar, rxbar, water
01:30 PM: food: chicken chop w/ brown rice, a few chips/guac
06:00 PM: food: rxbar, water
07:30 PM: food: chicken soup, whole wheat french bread, vegan fudge brownie, banana, water


workout: walk + bw
- 06:30 AM

morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
probably going to try doing my long run in these Brooks Hyperion's tomorrow... scary considering they are 3oz heavier than what I normally run in, but they are still crazy light for a distance shoe (~6 oz). I need to break them hard & get them down to ~5.x oz.

S1: 3sec paused dead hang ng pullups: BW x 11
- felt my left groin alot on this first set of pullups. that long, completely stretched out dead hang seems to have overstressed it.. hopefully it's nothing.
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 11
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 5sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg

fairly strong, a little tired.

bumped up my paused lunges to 5sec, felt it nice in glutes/quads.