Adarq.org

Oh also .. huge " ". I beat Sonja Friend-Uhl in a race. She's a monster. Has (or has had) world records, american records etc. She's beaten me in 4 races, 3 pretty easily. Almost got her in the Boca mile last year.

Anyway, getting a W against her is a solid sign of progress. She is always in shape, always a beast, knows how to grind out wins & hunt people down etc. I was hurting by 2 miles but, remembered she's in the race so, conserved some energy to make sure to have alot in the tank when she catches up with me.

Didn't see her.. Checked over shoulder a few times.. Still didn't see her. Then bam, feel her coming up on me, catch a glimpse, and turn on the boosters. I kicked it into overdrive a bit and she was still gaining on me, so then kicked it in hard & finished with that <= 5 min/mi pace for 0.13 to separate and get the W. In all, probably had to hold on for ~0.5 mi.

She wanted to catch me, you could tell.. She's so competitive.. sees me straggling, figures she could catch me and drop another dude.. But, I was ready... LMFAO.

So, i'm 1-4 now..

Feels really good tbh ... Getting a W against her is solid. She dropped 17:17 last month in a 5k... So she's always tough. She will probably end up going sub17 again this year & has already gone sub5 for the mile on the track, this year. Extending her American Record I think, oldest female sub5.. something like that.

I was legit happy af about this development

She also wrote this on IG after I congratulated her:

@andrewdarqui Thank you! I wish I was able to hold my pace better so we could have ran together the 2nd half. You ran well! 😊

"we could have ran together for the 2nd half" aka "me (sonja) crush you (adarqui)". LMAO.

She might be the most popular racer/runner in the tri-county area, everyone knows her. She's been dominating the area for 20+ years.

She was also USATF athlete of the week a few months ago..

http://www.usatf.org/News/Sonja-Friend-Uhl-s-record-mile-earns-her-USATF-Ath.aspx


She was 7th OA and 1st female. I think she's got like nearly 20 1st female finishes in this race, in the 20 years she's done it...

word! more W's comin!

need to figure out how to catch this Nacho guy.. fu*k.

found some more photos! lol

semi-speed day.

---

05/30/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion more clicky today
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 = ok
hours sleep: 8

wakeup = 06:00 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:
06:10 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:30 AM: workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
08:30 AM: workout: bw
10:00 AM: food: dunkin donuts: 4 x small egg/cheese wraps, medium caramel iced coffee, water
11:00 AM: self massage: right soleus/calf, dug in HARD, it's just so damn tight in there.. seemed to loosen it up quite a bit
03:00 PM: food: protein bar, water
06:00 PM: food: cheezits, water
09:30 PM: food: 5 x eggs, 2 x toasted sourdough w/ irish butter, water
10:30 PM: leg drain: 30 minutes

?taken-by=andrewdarqui




workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
- https://www.strava.com/activities/1605664869

nice session. grass so mushy, hard to really get that pace up. all good tho, effort is what counts.

basically, to start each of the 7 miles, i'd do ~0.2 to 0.3 mi fast, then recover for the rest of the mile, repeat. I've done this before, really enjoy it.

might do a 5k sunday. not a blow up one tho, relaxed.

my blowup (watch-based) 5k is now basically high 17's. lol. proper 5k should be solid, weather permitting.




workout: bw
- ok

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

speed + light long run!

---

06/01/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, post-run: right calf/hamstring a little
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 = ok
hours sleep: 8

wakeup = 08:00 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:
08:30 AM: food: rxbar, water
09:15 AM: workout: 30 minutes very light. speed later hopefully.
09:45 AM: water
10:30 AM: food: beet juice, + 4 egg/cheese wraps, donut, water
12:30 PM: food: ducks donuts: a bacon covered donut omg, and another donut, water
02:30 PM: food: protein bar, water
04:00 PM: food: banana bites, water
06:15 PM: workout: 800m @ 2:19.00 + long run :: didnt see a speed bump at the end, almost destroyed my ankle, very close call. think it is fine tho.
09:00 PM: food: jamba juice: berry/beet smoothie + whey protein, water
10:30 PM: food: wheat grass shot I got at jamba juice (damn this stuff is potent.. can really "feel" it in my stomach, in a good way)
11:30 PM: food: rxbar, water



workout: 30 minutes very light. speed later hopefully.
- https://www.strava.com/activities/1609983555

workout: 800m @ 2:19.00 + long run :: didnt see a speed bump at the end, almost destroyed my ankle, very close call. think it is fine tho.
- https://www.strava.com/activities/1610940299/overview

At the very end of the run, last 0.5 mi left .. I hit a speed bump really hard, dead on with my ankle, hyper-dorsi-flexed. Got really lucky, I never have my ankle in that ROM. Doesn't seem to be injured, though we'll evaluate tomorrow.

It was very dark, and those speed bumps are simply "road" bumps, not a different color/etc. Blend right in.. fu*k.

I jogged my 800m out to a mile afterwards, just checked the data: still finished with a 5:47! cool! hah.








still finished with a 5:47 mile, jogged after the 800m to finish it out.. hah. cool. next time: try harder. felt fine tbh .. was interesting. I was thinking about how good I felt.

shit is so mental.

Tomorrow i’m doing a late-signup 5k race. I already have ~82 miles or so this week.

I kinda feel like i’ll run pretty fast tomorrow. I feel very light/bouncy. A little weak but, after some rest, who knows.

Might get to 100 miles this week. That’d be the first time i’ve ever done that.

Also, once my mileage gets up into the 90’s, my weight starts dropping FAST. Been planning on getting up into “elite mileage” for a while, want to see what happens.

Ok off to sleep. PC!

light day.

---

06/04/2018

bw = 139
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, back slightly
aches/injuries = right knee barely (2nd run)
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 = ok
hours sleep: 8

wakeup = 08:00 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:
08:00 AM: food: rxbar, water
08:30 AM: workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
09:15 AM: workout: bw
09:30 AM: food: carrot juice, water
10:30 AM: food: dunkin donuts: frozen mocha coffee, 4 x egg & cheese wraps, water
02:00 PM: food: protein bar, water
05:00 PM: food: cheezits, water
07:30 PM: workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
09:30 PM: food: 5 x eggs, toasted sourdough + irish butter, banana, tons of water
10:35 PM: leg drain: 30 minutes

workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
- https://www.strava.com/activities/1616639115

workout: bw
- weak

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


workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
- https://www.strava.com/activities/1617768543

I did several double-takes during the run, because I was surprised at the paces I was hitting, given the effort. Thought my watch was off several times. Barely trying and hitting 7:5X-8:XX on grass, was interesting, usually it's not THAT easy. Something weird going on but I like it.

I knew I felt good though when my initial mile dropped under 10 min/mi, at hardly any effort. Felt like an 11-12:XX effort.

cool.





felt so good.. crazy. hit those paces so easily.



feel weird tho.. doubles make me feel "odd". it's hard to explain. almost makes me feel ill. just need to make sure I don't overdo it. double easy.. I used to play basketball 2x/day, no reason I can't run 2x/day when I want to.

finding some photos from the last 5k .. love events with this photographer, always posts high quality shots.





^^ finishing the 5k while also finishing with the 1-mile walk. looks funny.