Adarq.org

rest day.

calves so damn tight.

---

05/07/2018

bw = 144
bw before bed last night = ?
soreness = calves moderate, quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = very tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7.5

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:15 AM: workout: bw
08:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, oatmeal + pink salt + honey, 2 x banana, water
12:00 AM: food: water, 2 x peanut butter trailmix bars
03:00 PM: food: rxbar, banana, water
07:00 PM: food: char hut: double chicken on a pita, plus some chocolates, water
09:00 PM: food: banana, beet juice, rxbar, water
09:30 PM: light/moderate stretch: lots of light/moderate hamstring, light calf: my best lying straight leg/straight leg hamstring stretches ever!
- i'd love for them to be "as loose" at the beginning, as they get in the end. would love to experience that for like a year of my life at least, see if it helps.

gelato from that sunfest long run, @ mile 20:





workout: bw
- weak

S1: 3sec paused dead hang full neutral grip pullups: BW x 8
S1: full dips: BW x 8

light day.

more photos I took last Friday @ Sunfest.



also a video that shows a few runners .. also the guy giving someone a high five early on, in the orange shirt, got 2nd.

?taken-by=sunfest

---

05/09/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 8

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:35 AM: food: rxbar, water
08:20 AM: workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.
09:40 AM: food: rxbar, water
10:30 AM: food: whole foods: beef, potatoes, yellow rice, watermelon juice, water
01:30 PM: food: beet juice, rxbar, water
05:00 PM: food: peanut butter trail mix bar, water
07:00 PM: food: true foods: grilled chicken salad with water cress, almonds, asparagus, .. green lentil soup, water (solid meal)
09:00 PM: food: beet juice, a few chocolates, 2 peanut butter cups, water
09:30 PM: stretch: light



workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.
- https://www.strava.com/activities/1560111557

going to hit this park alot more. want to get way better on these "steep" hills. tomorrow i'm going to try and hit an hour on them.

Then Friday = rest.

5k races on sat & sun.

light day.

Friday=rest.
Saturday=5k race.
Sunday=5k race + long run.
Monday=rest.

---

05/10/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:40 AM: food: rxbar, water
07:20 AM: workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
08:50 AM: food: GU, water
09:00 AM: workout: bw
09:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
12:00 PM: food: banana, water
02:00 PM: food: peanut butter bar, water
05:00 PM: food: peanut butter bar, water
07:00 PM: food: protein bar, water
09:00 PM: food: kale + spinach salad w/ dressing, goat cheese, salted almonds, baby tomatoes, avocado, water
10:30 PM: light stretch

workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
- https://www.strava.com/activities/1562127996

felt way better today than yesterday. nice.

139 lb after run. drenched. eheheh.







workout: bw
- good!

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 12




absolutely loving these harder hill runs.. going to do 3 of them next week, i think!

rest.

5k race tomorrow!

some more photos from last week's sunfest 5k.

---

05/11/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:45 AM: food: rxbar, water
08:30 AM: food: 6 x eggs, 2 x toasted sourdough + irish butter, water
12:00 PM: water
02:00 PM: food: small caesar salad, 1 x meatball, 4 x chicken wing, 4 x pizza, water
04:00 PM: water
09:00 PM: food: beet juice, banana, water
09:50 PM: leg drain: 30 minutes

So much for not joining a team!

ya i didn't yet tho.

found out about a local meet coming up on May 18!!! what should I do? I have a mile race on May 20th.

i'm thinking 800m, 200m, 3200m?





edit: or, how much do I care about a local mile race vs a track meet mile race? Maybe do 1600m, 200m? Kinda want to do a 3200m also though.

dammit!

fuck it! 1600, 200, 3200!!!!!!

see the pouty kid in the purple shirt with his mom behind him?

this stuff happens alot.. someone mentions her kid being up front, she says: "if he doesn't start up front he's going to be so angry at me". Then he goes in front of me. I tell her: "it's not safe for him to start up front", she gives me this look and is like "don't worry, he'll be fine". Then I say, "ok maybe he'll be fine but someone could get hurt trying to avoid running him over" .. no response. So anyway, I tell her "ok i'll start somewhere else, don't want to run over your child". Saw the kid as I was running back on the 2nd half of the 5k.. he wasn't even running it. He was just walking with this angry face, as if he was mad he couldn't win the race. I've seen this stuff alot, it's bad parenting. They need to give their children the rules of the game.. If this was some little phenom, who can fly, then it'd make some sense.

dno, I think the photo says it all though.

I guess you can compare it to the shirtless kid a few people over to his right .. that kid looks ready, and he's fast. Plus he's older.

race directors/event organizers do a terrible job at enforcing this stuff.

race day, again!

felt good waking up, but heavy. didn't weigh myself, was probably like 148 or something (retaining alot of water/food etc).

?taken-by=andrewdarqui

That milkshake was SO. DAMN. GOOD. especially after a 3 hour run. One of the best things about running for such a long time, is the sugar flood afterwards.. everything tastes incredible.

---

05/13/2018

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

wakeup = 06:00 AM

data collected throughout the day when I have my watch on:
HR low: 41? after long run
HR high: 170's?

log:
06:10 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
07:15+AM: ice cold water while warming up
07:30 AM: race: Mother's Day 5k: 3rd OA - 18:40 official (3.2mi) / 18:17 watch, felt great, died around 1.5 up the hill. weak!
08:30 AM: food: rxbar, water
09:20 AM: workout: after 5k race: 3 hours @ 19.2 miles on the hilly mulch trail ::: legs toast ::: OH, jumped over what looked to be a rattle snake!!
- GU @ ~10:45 AM?
12:00 PM: food: rxbar, water
12:30 PM: food: cold stone: oreo milkshake with whipped cream!
03:00 PM: food: banana, rxbar, coconut water
06:00 PM: food: mcdonald's LMAO - someone insisted I try their fresh beef quarterpounder because it's "amazing", so I did.. was ok lol.
09:00 PM: light stretch
09:30 PM: toasted sourdough avocado toast, water


workout: Mother's Day 5k: 3rd OA - 18:40 official (3.2mi) / 18:17 watch, felt great, died around 1.5 up the hill. weak!
- https://www.strava.com/activities/1569253376
- http://www.splitsecondtiming.com/results/2018/mother2018.php
- 3rd OA
- 18:40 official (3.2), 18:17 watch

felt really good in the first mile. actually tried reigning it back a bit. still hit 5:22/5:24 one of the two. tried holding back a bit in anticipation of the hill coming up @ 1.5 and I just got dropped. They went up pretty strong, and down very fast. I was basically toast at this point. lol.

Did this course a few months ago @ 18:05 official / 17:40ish watch. I crushed the hill that day. Only thing i'm annoyed with today is how sh*t I went up/down the hill







workout: after 5k race: 3 hours @ 19.2 miles on the hilly mulch trail ::: legs toast ::: OH, jumped over what looked to be a rattle snake!!
- https://www.strava.com/activities/1569903232

Saw a snake and freaked out & jumped over it, Then it scurried off. It was on the trail. Looked scary. hah.







^^ alot of loops.. lool!



resting tomorrow. tuesday is going to be hard speed. wed/thur = rest as well! friday = track meet, saturday = rest, sunday = mile race!!

nice.