Author Topic: ADARQ's journal (Read 2584956 times)

adarqui · « **Reply #7740 on:** January 13, 2018, 08:32:57 pm »

my left soleus, which is tight, is more cold than my right soleus.. that's never a good sign. HEH.

bleh.

adarqui · « **Reply #7741 on:** January 14, 2018, 01:55:18 pm »

well that was nuts. i was flying tho.

adarqui · « **Reply #7742 on:** January 14, 2018, 02:45:56 pm »

11 x 1.25 mile splits:

7:37 00:24:08 // 6:05 min/mi
7:31 00:56:54 // 6:00 min/mi
7:39 01:28:34 // 6:07 min/mi
7:31 02:00:17 // 6:00 min/mi
7:30 02:32:22 // 5:55 min/mi
7:35 03:04:33 // 6:03 min/mi
7:45 03:36:57 // 6:12 min/mi
7:50 04:09:36 // 6:15 min/mi
7:31 04:42:13 // 6:00 min/mi
7:52 05:15:38 // 6:17 min/mi
7:15 05:48:10 // 5:47 min/mi

That 7:15 for 1.25 comes up as 5:47 min/mi pace..............

So two sub 6 paced 1.25 miles, and 3 x @ 6:00 .. damn! HEH!

adarqui · « **Reply #7743 on:** January 14, 2018, 05:44:13 pm »

https://www.strava.com/activities/1357456488

Vista View Ultra 360 Relay: Our team (Loco Rio) got men's #1 (44 laps? @ 1.25 mi per lap)! Women's team got #1 also! 11 x 1.25 miles. 7th overall on horse trail (5:54 min/mi pace) on the hilly path - on my last lap - nice.

Stepped on a rock real hard in the first lap, on a downhill in a concrete gutter. Hurt pretty bad when walking, but not much when running - thankfully. The "pain of running" helped drown it out, and there was lots of soft mulch which also helped. Was really worried about it initially. About to ice it.

Apparently these were my splits, pace via running calculator:

11 x 1.25 mile splits:

7:37 00:24:08 // 6:05 min/mi
7:31 00:56:54 // 6:00 min/mi
7:39 01:28:34 // 6:07 min/mi
7:31 02:00:17 // 6:00 min/mi
7:30 02:32:22 // 5:55 min/mi
7:35 03:04:33 // 6:03 min/mi
7:45 03:36:57 // 6:12 min/mi
7:50 04:09:36 // 6:15 min/mi
7:31 04:42:13 // 6:00 min/mi
7:52 05:15:38 // 6:17 min/mi
7:15 05:48:10 // 5:47 min/mi

2 x sub6, 5 x very close to sub6. 9.25 miles @ ~6 with recovery in between. pretty cool.

btw .. a 60 year old won the individual race, incredible. 31 laps. Last year's winner had like 42, he's a pro, but he's also like 40 or so? This dude is 60 & dropped 31 laps. 31 x 1.25 miles. pretty sick. seemed like a cool/weird dude haha.

http://www.splitsecondtiming.com/results/2018/vistaindiv2018.php

The team results:

http://www.splitsecondtiming.com/results/2018/vistateam2018.php

#2, #3, and #4 were in a real battle .. that was pretty close.

we fell short of our goal of 46, but some of that is due to people playing it conservative - to be safe. I didn't play it conservative at all. I just went out hard every time and figured, who cares, let's get it. Some of the laps were really rough and I noticed I was breathing harder than every single person I past (blazed by).. so that was interesting.

On my very last lap, the one I pushed really hard, I was making lots of yelling-ish noises. Just did so naturally. In order to keep that pace, I had to just "grunt-bark" from pretty much 0.50 to 1.25.. It was really loud but it helped me keep turning on the turbo boost.

This is probably a good sign leading up to March 24th's half marathon .. I really think I can hang with those 5:55-6:05 dudes who normally win it. I should be in even better shape by then too, so ... looking to shock some people & WIN in my back yard.

I think they took lots of photos.. should have some good ones.

oh .. I ran with my glasses the entire time as well.. after I wrecked my right heel in the first lap, I just couldn't risk not being able to see another rock.. I had my glasses on when I hit it, but I didn't have my headlamp angled downward - didn't know it could move. so I ran with my glasses. hah.

adarqui · « **Reply #7744 on:** January 14, 2018, 06:09:29 pm »

Quote from: adarqui on January 14, 2018, 05:44:13 pm

https://www.strava.com/activities/1357456488

Vista View Ultra 360 Relay: Our team (Loco Rio) got men's #1 (44 laps? @ 1.25 mi per lap)! Women's team got #1 also! 11 x 1.25 miles. 7th overall on horse trail (5:54 min/mi pace) on the hilly path - on my last lap - nice.

Stepped on a rock real hard in the first lap, on a downhill in a concrete gutter. Hurt pretty bad when walking, but not much when running - thankfully. The "pain of running" helped drown it out, and there was lots of soft mulch which also helped. Was really worried about it initially. About to ice it.

Apparently these were my splits, pace via running calculator:

11 x 1.25 mile splits:

7:37 00:24:08 // 6:05 min/mi
7:31 00:56:54 // 6:00 min/mi
7:39 01:28:34 // 6:07 min/mi
7:31 02:00:17 // 6:00 min/mi
7:30 02:32:22 // 5:55 min/mi
7:35 03:04:33 // 6:03 min/mi
7:45 03:36:57 // 6:12 min/mi
7:50 04:09:36 // 6:15 min/mi
7:31 04:42:13 // 6:00 min/mi
7:52 05:15:38 // 6:17 min/mi
7:15 05:48:10 // 5:47 min/mi

2 x sub6, 5 x very close to sub6. 9.25 miles @ ~6 with recovery in between. pretty cool.

btw .. a 60 year old won the individual race, incredible. 31 laps. Last year's winner had like 42, he's a pro, but he's also like 40 or so? This dude is 60 & dropped 31 laps. 31 x 1.25 miles. pretty sick. seemed like a cool/weird dude haha.

http://www.splitsecondtiming.com/results/2018/vistaindiv2018.php

The team results:

http://www.splitsecondtiming.com/results/2018/vistateam2018.php

#2, #3, and #4 were in a real battle .. that was pretty close.

we fell short of our goal of 46, but some of that is due to people playing it conservative - to be safe. I didn't play it conservative at all. I just went out hard every time and figured, who cares, let's get it. Some of the laps were really rough and I noticed I was breathing harder than every single person I past (blazed by).. so that was interesting.

On my very last lap, the one I pushed really hard, I was making lots of yelling-ish noises. Just did so naturally. In order to keep that pace, I had to just "grunt-bark" from pretty much 0.50 to 1.25.. It was really loud but it helped me keep turning on the turbo boost.

This is probably a good sign leading up to March 24th's half marathon .. I really think I can hang with those 5:55-6:05 dudes who normally win it. I should be in even better shape by then too, so ... looking to shock some people & WIN in my back yard.

I think they took lots of photos.. should have some good ones.

oh .. I ran with my glasses the entire time as well.. after I wrecked my right heel in the first lap, I just couldn't risk not being able to see another rock.. I had my glasses on when I hit it, but I didn't have my headlamp angled downward - didn't know it could move. so I ran with my glasses. hah.

my last split .. check out the GAP time, hah. GAP time takes into account elevation .. so that was ~5:47 pace over 1.25 normal, and like ~5:2X pace over 1.25 GAP. sick. lool.

movin.

adarqui · « **Reply #7745 on:** January 15, 2018, 10:43:01 am »

btw. this deserves its own post.

I drink a TON of water lately, for the last month or so. Anyway, yesterday I was retaining quite a bit.. the cold weather in combination with the stop/go action of this 6 hour event had me peeing my brains out. That's the most i've ever pee'd in my entire life. It was annoying and incredible.

I went to the bathroom after every lap .. and sometimes again before the start of my next lap. Thankfully the bathroom situation was amazing - no lines, park restroom etc. So, at least 20 bathroom trips. Insane.

I had to go really bad during one of the laps.. That sucked.

149 before I went to the event. 145 after, and that was with adequate hydration/food/etc. Just emptied out like crazy.

crazy.

adarqui · « **Reply #7746 on:** January 15, 2018, 12:59:39 pm »

is it me or do I look like i've gotten "bigger"? lol.

the raw image:

From "Loco Rio":

Quote

Sunday was an epic day for Loco Rio. At the Vista View 360 6 hour relay our men's and women's teams both not only claimed victory, but did so in dominant fashion.

The men's team of Scott Russell, Andrew Moore, Andrew Darqui, and Tom Pinkerton completed 44 laps (54.6 miles) and beat the second place team by 5 laps (6.2 miles). The team was led by an unstoppable 1-2 punch of Andrew Darqui and Andrew Moore who were the two fastest runners on the course for the day. This was the second straight year the men took home the championship.

The women's team of Andrea Cadavid, Julie West, Katy Kalian, and Leigh Kamens were equally impressive and completed 38 laps (47.1 miles) beating the second place team by 2 laps (2.5 miles). They were one lap off of tying the course record and we will have our sights on equaling or topping that mark in 2019.

The men's B team of Marcus Harrington, Josh Long, Justin Miller, and Douglas Janes engaged in a battle royale with 2 other teams for 2nd place. It was a back and forth affair with the 3 teams exchanging the lead all day. The 3 teams all finished the day with 39 laps (48.4 miles) and the Locos ended up in 4th place 1:13 behind 2nd place and 11 seconds behind 3rd place.

There is no better time to officially announce that Loco Rio will be launching a performance initiative this week. Details will follow in the next couple of days, but they will include qualifying standards for the Pronghorn Racing team, weekly midweek morning track workouts at Carter Park, and a long run on Saturday mornings from Runner's Depot Ft Lauderdale that will include the option of an easy paced run or a different long tempo run each week for intermediate to advanced runners.

Whether your goal is breaking 30 minutes in the 5k or making the Olympic trials we want to be a part of the process. Loco veterans we hope to see more of you and if you haven't "gone Loco" we hope to see you out at one of our 3 weekly runs.

#werunthesestreets #getuplaceupshowup #noexcuses #2018yearoftheloco #smashyourprs #nolimits

For only doing hills basically the week prior, I handle them really well. I mean I was crushing them, up and down. I actually went harder up, than down. I pushed it hard on the uphill, played it more safe on the steep downhill, then pushed it hard on the safe downhills. Whatever, i'm a beast sometimes.

That Andrew Moore dude is pretty fast: 3:03 marathon in Miami, which is a VERY slow marathon according to everyone. So he's fast over the longer distances, and decent over shorter. Probably needs more speed work.

But ya, apparently him and I crushed everyone, speed-wise.

We both had the mindset of: not letting a single competitor pass us, for the entire day. Success. lol.

I'd like to make the olympic trials in something eventually, even though i'm not getting any younger

The girl on the far left (Andrea - she's the one who I posted about before), has a 2:57 full marathon. I think she could make the marathon olympic trials eventually, which is <= 2:45:00. She's no joke, I think she'll make an insane amount of progress in the coming years.

another photo, from fb:

women's team:

A few of the Loco Rio guys hinted to me about that "elite group" they are creating. I think they really want me to be involved. But respectably, they also mentioned, "we aren't just going to recruit people who don't run with the group. we want to put together an 'elite group', but we also want them to be apart of our run community etc, do training sessions with everyone .. doesn't have to be every session but enough to be apart of the community". Stuff like that.

I planned on going to their track session last week .. couldn't wake up early enough. This week I planned to try again, it's on Wednesday, and I wanted to do their long run on Saturday as well - which has other people from "Runner's Depot" involved. They have an "elite team" as well.

I really like being a longer, but I also like training with driven people.. so we'll see.

adarqui · « **Reply #7747 on:** January 15, 2018, 01:39:52 pm »

posting some raw images I found on FB:

hahaha ^^^ hurting. pushing it.

Leonel · « **Reply #7748 on:** January 15, 2018, 04:40:17 pm »

Quote

is it me or do I look like i've gotten "bigger"? lol.

the lighting is definitely in your favor here

you look ripped though. I love how passionate you are about this running stuff. You can really tell by the way you talk about. That's great!

This "elite team" sounds like a great opportunity to further your running career... I say go for it! As you said you aren't obliged to do all your training sessions with them right. So you can still do your solo training and benefit from a driven training group!

And about the not getting younger thing: It's pretty common that endurance athletes perform well into their mid-late thirties or even forties isn't it?

adarqui · « **Reply #7749 on:** January 15, 2018, 08:40:38 pm »

Quote from: Leonel on January 15, 2018, 04:40:17 pm

Quote
is it me or do I look like i've gotten "bigger"? lol.

the lighting is definitely in your favor here you look ripped though.

hah thanks! ya I was mostly just talking "size". I look big in that photo for some reason. probably some kind of angle distortion

Quote

I love how passionate you are about this running stuff. You can really tell by the way you talk about. That's great!

thanks. yup, trying to take it far.

Quote

This "elite team" sounds like a great opportunity to further your running career... I say go for it! As you said you aren't obliged to do all your training sessions with them right. So you can still do your solo training and benefit from a driven training group!

well, didn't get invited yet. seemed like they were hinting at it though. but ya, it has its pros and cons. the biggest con is, i just don't like committing to "one thing". ends up bothering me. so not sure how that'd turn out. ie, I probably wouldn't like marriage. I could probably stay with the same woman my entire life, but having something in paper would probably bug me. sooo.. dno. hah.

Quote

And about the not getting younger thing: It's pretty common that endurance athletes perform well into their mid-late thirties or even forties isn't it?

ya for sure, but speed is very important in endurance and that definitely slowly disappears with age.. but, at what age is the question. my speed is improving so, not worried about it. Plus Bernard Lagat just set the American Record for Half Marathon at 43 .. 1:02:00 or something.

peace!!

adarqui · « **Reply #7750 on:** January 15, 2018, 09:14:35 pm »

yesterday's race day, quick post:

01/14/2018

bw = 149

bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 04:05 AM

log:
04:10 AM: food: oatmeal with honey, water
05:30 AM: race: warmup + race
XX:XX AM: race/food: some water after every lap
07:00 AM: race/food: gatorade 1/2
08:00 AM: race/food: gatorade full
08:30 AM: race/food: gatorade 1/2, small fruit bowl
10:00 AM: race/food: water, slice of pizza
11:00 AM: race/food: gatorade (rain) 1/2
12:00 PM: food: 2 x pizza slices, gatorade full
02:00 PM: food: chicken tender wrap, water
05:00 PM: food: forget
07:00 PM: 1.5 racks of ribs

gatorade rain btw

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out

)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui · « **Reply #7751 on:** January 15, 2018, 09:21:28 pm »

rest/recovery/dead

just wore compression pants/long sleeve/socks all day .. staying warm/not doing much. did go for a walk etc. walking like an old man. lol.

i'm not that bad though.. should be alot better tomorrow i think.

01/15/2018

bw = 145

- tons of water loss
bw before bed last night = ?
soreness = hips moderate (right more-so later, left more-so earlier), calves moderate, bottom of right foot alot, groin barely, biceps barely (holding baton i think)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead

wakeup = 05:30 AM (slept-in)

log:
05:30 AM: food: oatmeal + honey, water
09:00 AM: food: 3 x banana, big shredded wheat (3) with honey in almond milk, water
03:00 PM: food: 2 x sauteed'd yam in olive oil/pink sea salt, turkey burger, bunch of sourdough rye, water
09:00 PM: food: 3 x banana, water

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out

)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

Coges · « **Reply #7752 on:** January 15, 2018, 10:20:00 pm »

Man you are killing it at the moment. How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.

adarqui · « **Reply #7753 on:** January 16, 2018, 03:12:53 pm »

rest/light walking.

01/16/2018

bw = 145

bw before bed last night = ?
soreness = right hip slightly, calves slightly, left forearm/bicep/tricep slightly, bottoms of feet (left slightly, right moderate)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas, right achilles slightly mid-walk
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 06:30 AM

log:
06:45 AM: food: oatmeal + honey, water
08:15 AM: workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
11:30 AM: food: banana, water
01:00 PM: food: bunch of meatballs, basmati rice (salt/olive oil)
05:00 PM: food: 3 x banana, almond milk, water
07:30 PM: food: basmati rice, red kidney beans, in spanish olive oil, water
07:15 PM: stretch: soleus/calves during dishes - good stretch
08:00 PM: leg drain: 30 minutes

stretch:
07:15 PM: stretch: soleus/calves during dishes - good stretch

icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes

contrast showers:
naps:

workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
- https://www.strava.com/activities/1360149697

right foot still pretty sore from smashing that rock. seemed to loosen up more around hour 2.5 though .. so that could be good news. dno.

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out

)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui · « **Reply #7754 on:** January 16, 2018, 03:14:01 pm »

one of the vets around here, who was our team captain said this in response to my walk today:

Quote

You left it all out on the course on Sunday. Truly an amazing effort. You might not be recovered for Wednesday's track workout. I hope to see you Saturday at 6:30 am at Runner's Depot Ft Lauderdale (different store from Davie) for our long run / tempo run.

hah. cool.

Adarq.org

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