Adarq.org

race day!

i've been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it's starting to push back.

i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of "stuff" in me. when I feel heavy, I often don't run good. so, I need to do a few of the things mentioned below and come in feeling "normal". when i'm "normally light" (whatever that is at the time), I def feel alot more "snappy/powerful/loose". When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.

i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.

and to add to that: i need to get better at waking up earlier

i'm leaving tons of performance on the table by racing on < 6 hours sleep. i've done so many races like that now, that i can definitely feel the difference compared to when i'm well rested.

it's always the little things...

---

08/25/2018

bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 5.5 (bleh, need to fix this)
wakeup = 05:15 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 185+?

log:
05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn't have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race: Loco Rio 8k / 5 miler: 5th OA at 30:39
07:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool .. so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)

Loco Rio 8k / 5 miler: 5th OA at 30:39
- https://www.strava.com/activities/1796110821
- https://runsignup.com/Race/Results/52502/#resultSetId-105629
- some ok splits in there early on, 18:47 5k, 3:33 1km, 5:47 mile etc.
- https://www.endomondo.com/users/26420622/workouts/1185132532




check that HR spike, that's like 2 miles in.. crazy. :/ felt it too.. just felt like i was getting so hot.







well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.

did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn't just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.

6th OA was one of the fastest females in the area, she hit 31:36 or something. She's run 16:3X for 5k IIRC.

so even though I didn't top3, I still finished decent.

was behind #3 for ~2 mi, but he just kept separating and i died.

wanted that sub30 but just knew I didn't have it. HR was crazy high.





chasing 3rd OA mile ~2, before i got dropped:





























07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone's 20 milers today
- https://www.strava.com/activities/1797585384
- mostly running under a full moon in darkness .. lovely

really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.

dno.

speed-ish day.

?taken-by=andrewdarqui

---

08/27/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy
aches upon getting out of bed: right soleus
other = cold still there, slightly
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, both thick but right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
08:10 AM: food: orange juice, rxbar, water
09:30 AM: food: spinach / mixed green salads in olive oil + salt + black pepper, tomatoes, sliced green pepper, koia coconut almond protein drink, water
10:00 AM: self massage: painful right calf/soleus massage, light stretch
12:00 PM: food: banana, protein bar, water
02:00 PM: food: small bag of ritz peanutbutter crackers, rxbar, banana, water
07:15 PM: food: orange juice, water
08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}
10:00 PM: food: 3 x banana, rxbar, blueberries, koia vanilla bean protein drink, english muffin with small amount of irish butter, tangerine juice, water
10:30 PM: light stretch: soleus
11:00 PM: food: koia cinnamon horchata protein drink, water

?taken-by=andrewdarqui

08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}
- https://www.strava.com/activities/1802023682

really hot tonight.. for an evening run, scorching.

volume + speed day!

ABSOLUTELY FLYING TONIGHT. (unexpected - peak life?)

man i have a small little "hole" on the back of my calf from where I dug in like a week ago.. it's healing but it looks odd as fu*k. need to not ever do that again....... HEH.

---

08/29/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not much thickness
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = crappy in the morning / incredible in the evening
hours sleep: ~7
wakeup = 05:37 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
05:45 AM: food: orange juice, rxbar, water
06:30 AM: workout: (12 miles) light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
08:45 AM: food: 2 x grapefruit juice, water
09:30 AM: food: grapefruit juice, tangerine juice, banana, toasted english muffin, blueberries, koia protein drink, water
01:00 PM: food: work snacks: protein bar, 2 x very small bag of pb ritz crackers, banana, water
04:00 PM: food: work snacks: very small bag of oreos, water
08:00 PM: food: 1 x GU, water
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
10:00 PM: food: brie + turkey sandwich, blueberries, banana, grapefruit juice, lots of water



06:30 AM: workout: light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
- https://www.strava.com/activities/1806598067
- 12 miles total
- after 1 mile of warmup, had to go to the bathroom. key point being: just not awake... not in rhythm. need to get back on the early rhythm. too many huge races coming up in the morning etc, have to be 100% ready. tired of doing races on 5 hours sleep etc.

felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.






08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
- https://www.strava.com/activities/1806598067
- hungry! didn't eat good prior
- turned out forefoot af.. i run so much better on grass now. hehe.

felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.







my legs felt pretty crazy tonight.. last effort of that session was 40s @ 4:40 pace pretty effortless, kinda nuts.

i knew it right away, my stride frequency was bionic. didn't have to even try to get them going @ 200+ SPM. apparently hit several 210+ SPM's, which doesn't happen very often. Also, didn't feel like 210+ SPM, felt more like 200. Legs were just so snappy.

I love when this happens.

let's see if I can ride this every other day technique for a few weeks, then re-evaluate.

I can't imagine it won't help me strip away a ton of fatigue. I did it last December with tons of success (peaked great, hit my first official sub5 mile and sub18 5k using this technique). So, pretty confident it'll work again.

my legs tonight:

rest day.

didn't get enough sleep + lots of lightning in the morning, so went back to sleep.

---

08/31/2018

bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = crazy thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:15 AM: food: grapefruit juice, water
10:30 AM: food: dunkin donuts: donut, 4 x egg & cheese wraps, small hazelnut frozen coffee with whipped cream, water
02:00 PM: food: work snacks: small bag of golden oreos, small bag of normal oreos, water
05:30 PM: food: koia cinnamon horchata protein drink, water
08:00 PM: food: burger fi: fried chicken sandwich, oreo milkshake w/ whipped cream, water
10:00 PM: food: bolthouse breakfast smoothie, rxbar, water

went to watch an XC meet:



that kid in red (coral springs dude) who won (15:14 or so?) .. i came in 3rd to him in the coral springs holiday mile he crushed me by 28s tho lool.

he beat several kenyans (running at US colleges) out there today.. big W.

he can fly out here in SFL weather.. he's legit. kenyans can get beat down here i'm telling you put some big money up in the hottest most humid parts of the summer, and watch them get beat sfl is brutal.

great battle tho at the end, was fun to watch.

also, I think we have the same spikes.




I was pretty surprised at how badly out of shape many of the girls were.. wow.. pretty awful. I mean, a bunch of girls in the 27-30min 5k range. They didn't look like they were in shape AT ALL. I just don't get that. These are D1 runners.. how are they running that slow? makes no sense. I mean they were jogging but breathing heavy, it was nuts.

the girl who won however, must have hit low 17s or high 16's. she was legit. she probably had 1min over the 2nd girl.. and 2nd girl was fast. heh.



anyway, I think FAU repped well. I went to FAU so, was fun seeing them do good. The guy I mentioned above runs for them.. huge W for FAU on the men's side. Women got the team victory I think.

light + speed + volume day.

then tmw = rest day.

---

09/01/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = crazy thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~6
wakeup = 05:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
05:45 AM: food: orange juice, rxbar, water
06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
09:00 AM: food: tangerine juice, water
09:30 AM: food: bolthouse breakfast smoothie, banana, rxbar, water
01:15 PM: food: char hut: 1/2 lb burger w/ bacon, tomato, jalapenos, lettuce, and pickles on the side, water w/ lemon
03:00 PM: food: berry smoothie, water
04:30 PM: food: dark chocolate cranberry peanut/almond mix (bad idea), water
06:00 PM: water
07:40 PM: workout: light + relaxed speed (grass/mush, CRAZY EXPLOSIVE, FOREFOOT, stomach bloated): 1h:20m @ {20 x ~150m, 4:1X-4:5X min/mi} ::: very solid session
09:30 PM: food: bolthouse breakfast smoothie, orange juice, banana, tons of water
10:00 PM: food: rxbar
10:10 PM: light gastroc stretches



that trail mix was a bad idea. wrecked my stomach. way too much nut-fat hehe.



06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- https://www.strava.com/activities/1811665263
- pretty fast today
- calves twitching afterwards

when i push the speed on road, it feels like my grass form. i feel my best on grass. need to shift that over to roads.

also need to just keep cranking the speed. that's what keeps me strong.

going to be resting alot the next few weeks (at least). going to replicate what I did last December (1 on/1 off) peaking-ish phase, speed every session. mileage should still be high - will pile up on training days (doubles). that's what i've been doing this week.



^^ good speed on road surface right out of the gate, good sign.





07:40 PM: workout: light + relaxed speed (grass/mush, CRAZY EXPLOSIVE, FOREFOOT, stomach bloated): 1h:20m @ {20 x ~150m, 4:1X-4:5X min/mi} ::: very solid session
- https://www.strava.com/activities/1813028446
- calves twitching afterward

legs felt so strong/explosive. I wasn't ever worried about not getting under 5. Some of those 4:4X-4:5X's were really light.

power is coming back for sure.

stomach a bit wrecked, ate a ton of mixed nuts a few hours before, way too fat heavy.

knees/hips a little achy: those road runs recently definitely beat me up more than grass, I can feel it. Hope it doesn't turn into anything. Had I done those on grass, i'd be fine, no aches. grass ftw. BUT, need to get my "grass form" onto the roads. My grass form is definitely way more forefoot. This was on mush grass & still WAY faster than my road strides today - i'm analyzing it as I run and it just feels like I run with alot more "spring" (forefoot) on grass. On roads, it's like my body is afraid of the impact so I lengthen my GCT and run with a flatter strike.







^^ SOLID.


left calf a bit tight, felt it on the way home during the cooldown, some gastroc tightness

rest day x 2.

raining like crazy. even if i wanted to train, i probably wouldn't have. just non-stop pouring.

left gastroc slight tweak from saturday.

walked alot forefoot today (ie during dog walk/workout etc), with some exaggerated extension (feels good) .. feels weird too like, almost fatiguing, but im just walking real slow so..

---

09/03/2018

bw = 140 (surprising)
bw before bed last night = ?
soreness = calves slightly
aches/injuries = calves moderate (slight left gastroc tweak slightly)
aches upon getting out of bed: calves
calves painful to touch/massage = left more so, lol
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose but wrecked
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~6 + 3
wakeup = 05:15 AM + back to sleep @ 06:30 AM - 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
05:30 AM: food: orange juice, rxbar, water
06:30 AM: back to sleep
09:30 AM: MFR: small baseball bat rolling (left painful af, right not so much) - baseball bat is a good tool, manual roll pressure from arms/hands
10:00 AM: ice: ~40 minutes, both calves
11:30 AM: food: char hut: 1/2 lb burger w/ bacon, water w/ lemon
01:00 PM: food: haagen dazs shop: cookies & cream milkshake w/ whipped cream
02:45 PM: workout: very light walk, 1.5 hours - forefoot/experimenting
04:30 PM: food: turkey & cheese sandwich (~6"), mixed nuts, water
06:00 PM: ice: ~40 minutes, left calf
07:00 PM: food: grapefruit juice, water
09:30 PM: food: rxbar, strawberry/banana bolthouse smoothie, water

02:45 PM: workout: super light walk
- https://www.strava.com/activities/1817805850

called the cops on someone going nuts, at the end of that walk. the person was running out into traffic, stopping cars that were going ~45 mph, then throwing an umbrella at them. no idea how that turned out.. but i imagine the person got arrested. they were acting pretty dangerous. i was worried about old people that might be walking in the area etc (they walk alot there, retirement communities etc).

sounds scary for everyone involved. most cops aren't trained well to handle people with mental illness. did a quick google: in broward county you can call 911 and rather than asking for the cops, ask for a crisis intervention team. or call the palm beach chapter of the national alliance for mental illness's mobile crisis team: https://namipbc.org/crisis-info/

Jerome Golden: (561) 383-5777
South County: (561) 637-2102

Quote from: adarqui on September 03, 2018, 09:15:42 pm

called the cops on someone going nuts, at the end of that walk. the person was running out into traffic, stopping cars that were going ~45 mph, then throwing an umbrella at them. no idea how that turned out.. but i imagine the person got arrested. they were acting pretty dangerous. i was worried about old people that might be walking in the area etc (they walk alot there, retirement communities etc).

Damn. There's some crazies out there.

yup. tons in the US, especially in SFL.

dude kinda reminded me of that "bath salts zombie" for whatever reason, the guy in MIAMI who ate some random dudes face/eyes, hopped up on bath salts. ie, I don't want to encounter anyone on bath salts.

that's kind of what I was thinking when I saw him running into traffic yelling & throwing things at cars. seemed completely out of it.