Adarq.org

long run day.

aborted the mile race on the horse track. non-stop rain, too dangerous. Director of the race sent me some clips, looked like a smart move: mud, tons of water, etc. A 4:30 miler shower up, and ran it in 6+. Would have been fun but... risky. Plus, driving there would have been hell. The weather was very bad.

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05/20/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors slightly (right adductor moreso), left bicep modeate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

data collected throughout the day when I have my watch on:
HR low: 34 (after run)
HR high: 185 (run)

log:
08:15 AM: food: rxbar, water
09:15 AM: food: oatmeal + tons of pink salt + tons of honey, water
11:00 AM: workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
12:30 PM: GU, water
03:00 PM: food: cold stone: oreo milkshake with whipped cream
05:00 PM: food: rxbar, pasta, water
08:30 PM: food: 4 x grapefruit, 2 x rxbar, water

was too lazy to make eggs. didn't want too either. should have just gotten a high protein meal somewhere. fail.


workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
- https://www.strava.com/activities/1585049246



?taken-by=andrewdarqui

?taken-by=andrewdarqui



left & right foot have cramped since the run. hehe. hate that. hope nothing bugs out because of those cramps.

rest day. absolutely nothing.

feel great tho.

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05/21/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, left bicep slightly
aches/injuries = right knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 + 3 hour nap

wakeup = 07:15 AM

sub5 splits in 2018: 2 of 50

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

log:
07:20 AM: food: banana, water
08:45 AM: food: panera bread: 2 egg sandwiches, water
10:00 AM: water
10:30 AM: nap: 3 hours
04:00 PM: food: char hut: double grilled chicken pita, rice & beans, water
08:30 PM: 4 x grapefruit, 2 x rxbar, water

journaling early!

track day!

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05/22/2018

bw = 144
bw before bed last night = ?
soreness = quads barely, left bicep barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 (wakeup early for track )

wakeup = 05:45 AM

sub5 splits in 2018: 3 of 50

data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 170's?

log:
05:50 AM: food: oatmeal + tons of pink salt + tons of honey, water
06:54 AM: food: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
08:10 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: dunkin` donuts: used my 3rd OA TGi5k gift card!! lol: big n toasty bacon egg and cheese sandwich, donut, mocha frozen coffee, water
03:00 PM: food: work: snacks: cheezits, rxbar, chocolate, trail mix bar, water
07:00 PM: food: 2 pieces of sourdough rye, water
08:00 PM: workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
10:00 PM: food: 6 x eggs, avocado, toasted sourdough rye w/ irish butter, vegan fudge brownie, water

workout: (2018-sub5's: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
- https://www.strava.com/activities/1588522812

<6 hours sleep, really felt it. weak.

Lots of sub5's lately but not sub3 1km's! need to start dropping some sub3 km's in june!

Wanted to do 2 mile tempo at the end .. those 200's really shut me down. Need to get stronger. Already stronger though than last week. Could have definitely topped last Tuesday's numbers today. Also, couldn't even do a mile after last week's 200.. so, some fitness improvement for sure.

think i killed another toenail.

might go for a grass mile sub5 on Friday - never did that before. I think the closest i've gotten is 5:03.













workout: bw
- strong! held back

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10



workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
- https://www.strava.com/activities/1589982468

had to be careful of the mud spots, very slippery - slowed down there.

no more "speed" until friday. light hills though probably (wed/thur).

dude in red is a jr in h.s. for Dillard (WERM went there). They are in my old h.s's district etc.

so beast.

20.91 200m

<a href="http://www.youtube.com/watch?v=bpr-wYaMA38" target="_blank">http://www.youtube.com/watch?v=bpr-wYaMA38</a>

<a href="http://www.youtube.com/watch?v=OYB2y98_dbk" target="_blank">http://www.youtube.com/watch?v=OYB2y98_dbk</a>

light day.

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05/24/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 140's?

log:
07:40 AM: food: rxbar, water
08:30 AM: workout: very light morning run (grass, field is soaked , rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
09:30 AM: workout: bw
10:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, beet juice, banana, water
12:30 PM: food: protein drink, water
03:00 PM: food: protein drink, protein bar, water
06:45 PM: food: true foods: soup, pizza with chicken, water w/ lemon
08:30 PM: stretch calves slightly
09:00 PM: water
10:00 PM: leg drain while reading: 30 minutes (straightened my legs more than usual, trying to also get a stretch)
- my calves are just so damn tight.. heh.

workout: very light morning run (grass, field is soaked , rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
- https://www.strava.com/activities/1593072074

speed day!

slept in today .. 11 hours. amazing what "adequate" sleep does to my calves. Note to self: don't get less than 8 hours. Need to slowly fix that again. NBA playoffs have wrecked it a bit.

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05/25/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings barely
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose <-- amazing what more sleep does to my calves
morning adductor flexibility = loose
feel = ok
hours sleep: 11

wakeup = 10:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 180's?

log:
11:00 AM: food: whole foods: rice/chicken, orange chicken, beet juice, double chocolate chip muffin, water
03:00 PM: food: rxbar, banana, carrot juice, water
06:00 PM: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
07:30 PM: food: rxbar, water
08:30 PM: food: char hut: 1/2 lb cheese burger (medium), sweet potato fries with drizzle, water
12:00 AM: food: 3 x banana, water

so much damn sleep! felt great this morning.

workout: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
- https://www.strava.com/activities/1595884882
- 1km split: 2:53 (-3s) (4:39 min/mi pace!)
- 1km split happened inside of a ~1150m effort @ 03:19 (4:42 min/mi pace)
- also said my 800m was 2:19 (2nd best)







CLOSING IN ON 13 MPH FOR A km (and mile)!

ha. Just noticed my 800m listed PR is 2:19 … my 800m estimate during my 1km today was 2:19.

Sounds like I should try and PR my 800m soon and hang on for 200m.

LEGGO.

rest day #2

feeling good.

not going to get proper sleep before tomorrow's 5k race but.... slept in the last 2 days etc, knew this was coming. should be fine. Will probably end up getting ~6 or less.

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05/27/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 10

wakeup = 10:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
10:15 AM: food: oatmeal + tons of pink salt + honey, water
12:00 PM: food: 5 x eggs, 2 x toasted sourdough with jelly, banana, water
04:00 PM: food: "bocas grill": chicken arepa, caesar salad, water w/ lime
- very good!
07:00 PM: leg drain: ~30-40 minutes
09:00 PM: food: 2 x banana, beet juice, some peanutbutter banana bites, a few slices of fresh sourdough 7 grain bread, water
10:30 PM: food: rxbar, water