Adarq.org

race day.. x 2!

journaling early.

---

06/30/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 6.5-7

wakeup = 05:15 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:
05:30 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
07:30 AM: food: rxbar, 2 x banana, water
08:45 AM: food: jamba juice: beet smoothie, turkey sausage / egg / cheese wrap
09:15 AM: food: starbucks: cheese danish
10:00 AM: water
11:30 AM: food: 2 x toasted sourdough + tons of butter, beet juice
12:30 PM: nap: 2.5 hours, so tired .. feel way better upon waking up
03:00 PM: water
05:00 PM: food: rxbar, water
06:00 PM: food: (stomach dying, needed something, felt fine after) rxbar, water
06:05 PM: warmup + race: All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
07:00 PM: food: post-race food! five guys cheeseburger, rxbar, blue bell ice cream w/ sprinkles etc, potato chips, sprite, water
08:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
09:00 PM: food: acai drink, water
10:00 PM: food: orange juice, water

warmup + race: Freedom 5k: 2nd OA @ 18.02 - kid got me on the kick
- https://www.strava.com/activities/1671411873
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=233

did just enough to try and win but kid outslicked me, solid kick and perfect timing.

another 5k later!!!! hah.

btw every1 was drenched. hot and humid af hah.

EDIT: Here's the stats of the kid who beat me at the end (D1 XC/Track). My kick was fairly strong (~4:30 min/mi for 0.11 hitting 4:10 peak - correction: 3:58 peak) to end this race, that's why I was surprised & laughing as I got dusted. Reminds me of the 200m dusting. lmfao.

Yescas comes to the Blue and White with personal best times of 16:29.00 in the 5K, 9:38.70 in the 3200, 4:27.80 in the 1600 and 2:01.00 in the 800.

5k: 16:29
3200: 9:38
1600: 4:27.8
800m: 2:01.00

^^ lol. beast.













^^^

hr really blew up. was hot/humid af out there.



TODO:
race #2

All American 5k: 2nd OA @ 17.52 ::: no kick lol // gnat nightmare, omg // nice first mile (5:28)
- https://www.strava.com/activities/1672735019
- http://accuchiptiming.com/images/race_results/2018/All_American_5K_Run_-_Age_Group_Results.htm
- 17:52 official, 17:53 watch! lol nice.
- accuchip races are usually spot on.. it's impressive. all of the weird ones are splitsecondtiming races.

was worried about legs during warmup, felt tight. once race started tho, all good. no gas 3rd mile tho. really tough race. top3 was a battle.

3rd place guy lead for 2 miles. then 1st place guy took over. i let him separate too much. then i past 3rd place guy to move into #2. Couldn't make up that ground on #1.

another college runner kid, I think. lol!!

quick cool story: kid who came in #1 and beat me by 13s, beat me by around 3 minutes in 2016. He hit like 16:3X for 5k then, in good weather. I hit 19:3X or something. Another fast "kid" though, 5k PR = 16:19.

Guy who finished 3rd who was leading most of the race, is another 16:XX guy.

Lesson learned today: these young folks are strong, so I need to get stronger..

This was a great race & event!



^^ HR WAS GREAT!! and it was SCORCHING OUT! and I was running faster. awesome. Less humid than earlier today, but def hotter. That humidity is the real villain lol.




?taken-by=andrewdarqui

?taken-by=andrewdarqui

?taken-by=andrewdarqui



PR's:
- beat a "16:XX guy"
- lost very close to two other 16:XX guys, & one of them with some serious mile speed (4:27)
- two 5k races in one day, two top3's

solid! Not sure if i've ever gotten a W against a 16:XX guy before.. like one who is still in shape/strong. Other than maybe Sonja but she's mostly 17:XX now. These people I raced today were young so, good sign I think. Also, losing so closely to two really strong runners is also a great sign. happy about it. major progress, especially considering I had to be very strategic today in my first race in order to conserve for the second, and still managed to gut out a brutal 2OA in the 2nd race against 2 other strong runners.

got to stay healthy and keep this up!

probably another 5k on Wednesday, July 4th 5k.

pc!

i really can't wait to see how fast you can run once it's a little cooler.

hah thanks so much man.

seriously.. if I can get this 5k down to sub17 while it's hot/humid, man o man, fall/winter going to be nuts.

i wrote down some nutty goals for 2018, have to get some major PR's in this heat for those goals to come true:

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

Some misc goals:
- 100m: <= 12.99 non-max
- 200m: <= 25.99
- 400m: <= 55.99
- 800m: <= 2:09.99
- 10000m: <= 35:59
- half marathon: <= 1:19:59

i've been known to be naive and a big dreamer, but i really think I can get those done come November/December.

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.

you should seriously sign up for some races farther north in the fall. mid-atlantic in october-november, something like that.

i've been thinking about it!! ;f

I'll ask Cabada maybe, what he thinks. He'd probably have some great suggestions on where some ideal-races might be.

if I use SFL as my version of "elevation", then go up North for some ideal-condition races, it's possible I drop some crazy performances.

need to be patient, stay healthy, and get it done!

pc!!

Quote from: adarqui on July 01, 2018, 07:04:54 am

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.

This is basically the approach of my very fast friend I've spoken to you about. He runs basically every day, at least ~7 miles, and does a park run most weeks. Do that for long enough with enough miles and then hit some sessions when you're prepping for a particular race and you'll be hard to beat, I reckon.

ya i think it's a great strategy. all this sharpening/peaking stuff, it's hit or miss. keeping your fitness as high as possible & racing often, is much easier. It's what I eventually did with dunking: keeping your fitness as high as possible & dunking/squatting often. Then you just let the peaks/valleys happen naturally. Some races might be weaker than expected, some might be incredible performances, but both are a result of trying to maintain/build high fitness. And as far as racing often goes, the more you race, the better you get at racing, which is very much a skill in itself.

Racing alot is just throwback badassery. The more I learn about these oldschool dudes, the more it makes me just want to execute oldschool training ideology: less science/precision+more brute force (i seem to end up always favoring this, soo..), more running, more racing.

I definitely love what i'm doing now. I love running really slow. I love racing. I love running alot. So, if I just do all of those things often, i'll improve alot because I really do enjoy it. I don't love speed training as much as all of the other stuff - solo speed sessions are brutal. I do it, but it feels different. So that's why I want to keep putting more emphasis on the other stuff. Just trying to "listen to my body", feel like it's steering me in the right direction.

your friend drop any new crazy PB's lately?

pc!!

much needed rest/light day.

also, 375 miles in June. 80 for the week.

---

07/01/2018

bw = 146
bw before bed last night = ?
soreness = quads moderate, adductors moderate, both got worse as the day went on - rare running only DOMS
aches/injuries = adductors perhaps, left ankle/achilles perhaps barely, two nasty blisters on both of my big toes
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 07:30 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: ?

log:
07:35 AM: food: rxbar, water
07:55 AM: workout: very light Kenyan shuffle (grass, quads a bit sore): 2 hours @ 13:XX/HR under 120BPM
10:30 AM: food: 3 x grapefruit, tons of water
12:30 PM: food: bocas grill: steak/egg/bacon/arepa breakfast, caesar salad, some chocolate milk desert drink (loved it), water w/ lime
02:30 PM: nap: 30 min
05:00 PM: food: banana, water
07:30 PM: light stretching (quads)
08:00 PM: food: banana, chocolate pudding, water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: very light Kenyan shuffle (grass, quads a bit sore): 2 hours @ 13:XX/HR under 120BPM
- https://www.strava.com/activities/1674185277

basically 10 miles in 2.5 hours

Was away so lost the party but.... WTF!!!!!     

hah. thanks man!!

ya man that was rough. really took a toll on my quads/adductors, they are wrecked.

Also another reason why I stopped running with groups, other that the fact that I don't train on roads anymore, I had too many of them telling me how I should be racing, how i'm not capable of X yet, how it's too hot outside to run hard, how I race too much etc. just got too annoying. "you're not in X shape so don't try it in a race", "start slower in races", "you go too fast on your intervals", "hitting tempo after a track workout is crazy". Ok who knows, could be true, perhaps not. 99% of people making such comments are "slower", for whatever that's worth.

Seems like I do really well training in my vacuum and then showing up to races, ready for "war".

Kenyans are big on training in groups.. I feel really comfortable training by myself. I think i'll continue to ignore the Kenyans on this one.

look i didn't/don't expect a shoutout, but if you're going to give shoutouts to people who "doubled" both races, give me one perhaps.. since I literally tried to win both, and almost got it done. I mean these guys walked both races, props to them, I respect it and i'm happy for them. But I also risked injury to try and win both races. I pushed myself through some hell in the 2nd race to get that #2 spot.

stuff like this always happens with me in life.. i mean idgaf but, it's not like I don't notice. I didn't expect them to give a shoutout to anyone.. but once I saw it, it bothered me a little, not going to lie.



not sure if normal but, things like this stick in my mind .. and I remember them when i'm training/working towards something. I take little "slights", even if not intended, and I use them to grind harder. Always been something i've harnessed towards trying to work harder. I experienced alot of stuff like this growing up, with basketball, with dunking, with boxing, with computers. I've had several with racing so far & in the running community.

One example of a running community slight that i always remember is: everyone around me is in this "secret running group", i'm busting my ass, no invite. A year later or so, I get an invite. It's cool that I finally got an invite but, it's not like I didn't notice that people I had been training with, beating in races, etc etc, never mentioned it or invited me to it.

Whatever that "mental tick is" that I have, it's probably a good one in the context of pushing yourself to your limits.

Also FWIW, I try to get that stuff out of my head.. it just pops in randomly when i'm training etc, and helps me focus harder. It's not like I actively want to dwell on these things or go out and train angry, like I did with dunking. Man I had a ton of anger when I dunked, mostly due to the situation I was in with my grandpa. But the "haters" on yt/forums/inet etc definitely added more fuel to it. I'm pretty sure that's very obvious, given some of the videos I made. I try hard not to let any of that sink in with running.

But I guess when it comes down to it, I have some "scarring". With basketball, I had that piece of shit coach who told me straight up "we don't play black ball here". Took all of my hard work over many years, and just trashed it. With boxing, I had that gold medalist tell me "you have no heart" when I was in there sparring his pros who outweighed me by 20-30 lb with a fucked up hand (he didn't know it). Dude wouldn't even corner me and I started from 0, in one of his noob boxing classes, ended up sparring hard with his fighters and misc ATT fighters during afternoon sessions - so from 0 to that, no respect. With dunking I had a million haters, meanwhile there's guys out there doing similar stuff now on 9'9 rims getting mad love.

Maybe I just rub some people the wrong way.. I've always felt that to be the case. I'm usually driven and don't join any cliques, and don't conform too easily.

Anyway. I've never been an approval seeker. But I do notice when people ignore my hard work, which seems to happen alot.

Maybe people can just tell i'm a "threat"? I'm pretty friendly/supportive, but in competition *I* want to win.

I really want to dominate the racing scene down here. Need to stay healthy, stay focused, and get it done. I'll take the W's over recognition/shoutouts any day.

This is where my squad is.

pc

This is one of the most pertinent messages in your thread and it's all about jealousy. From them that is. People are quick to celebrate mediocrity. Quick to give the fatty a high five for "trying" while ignoring the competitive guy who puts in the serious work behind the scenes. People are fucked up and it's a mentality I hate. I love seeing people succeed whether they're just getting started or are 20 years in but give credit where credits due. Also, the more competitive you are the less people like you in this scenario because "man I'm just a runner and it's just me against me you know" which is complete bullshit when it comes to any competitive event.

I love training by myself and seem to give off a don't come near me vibe when training but my wife cops this a lot. She's not as competitive as me but is far better than a lot of the people in the running/triathlon groups and they're always out there celebrating the people who did a 45min park run and forgetting about those who have busted themselves to really improve. It's the worst mentality.

I think you'd really enjoy this podcast. It's Mark Twight (ex Gym Jones fame) and the early eps (3-8) are solid and cover a lot of ground that is especially relevant. Especially attitudes like "be nice in person and eat their souls during competition" which I find is the best kind of attitude. There's a great story from Michael Blevins who won a triathlon off a can of monster after driving half the night to get there. There is a deeper lesson in that story but it's pure gold anyway.