Adarq.org

race day! went good.

---

07/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired af after the race - lack of sleep
hours sleep: 5

wakeup = 05:20 AM

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

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

log:
05:30 AM: food: oatmeal + lots of honey + pink salt, english muffin with irish butter (light amount), water
07:00 AM: race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
07:18 AM: water, lol
08:30 AM: food: rxbar, water
10:30 AM: food: some breakfast spot: 2 x pancakes w/ butter+syrup, 2 x eggs, 2 x sausage, 1 piece of rye toast w/ butter, home fries, orange juice, water
01:00 PM: nap: 2 hours (absolutely dead from lack of sleep)
03:30 PM: food: turmeric drink, rxbar, water
05:00 PM: lots of water
07:00 PM: water
08:10 PM: workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
10:00 PM: water
11:00 PM: food: turkey & cheese sub (thick), some honey/chipotle cashews, 2 x pickle, koia coconut almond drink, water
12:30 AM: water



race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
- https://www.strava.com/activities/1733091245
- http://accuchiptiming.com/images/Age_Group_Results-Kettle_Krush.htm
- 1st OA @ 17:48 official
- a 3:24 km (5:28 min/mi pace) in there which is pretty cool
- a small bridge at the start wrecked my first mile slightly, played it conservative
- humidity wrecked the 2-mile sub-11 attempt. Just way too humid (100% I overheard).

ran great though for the conditions & how hard/weird I trained this week!






workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5' lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
- https://www.strava.com/activities/1734480535

Found some more photos hah. The girl in pink, I think her family takes the photos.. Man she started out fast. She's actually really fast.. she dropped a 21:XX 5k today IIRC............. that's fucking beast. I think she might be uh, slightly challenged. I say that given my one convo with her & the support she gets is interesting. I think she works with learning-challenged children and such, and might be a bit herself. If so, even more of a beast.

Actually, just searched. Something going on:

http://www.efof.org/emily-daycock/









hahaha.

damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners 

long run day.

---

07/29/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = left ankle barely, right adductor barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, (left) clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = decent
hours sleep: 7

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: ...

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:30 AM: water
10:00 AM: food: rxbar, water
11:30 AM: food: bocas grill (shit service, sad): toddy milkshake (amazing), steak arepa with a poached egg (ok, should have gotten chicken tho), water
02:00 PM: water
03:00 PM: food: acai drink
06:00 PM: water
07:50 PM: workout: "MUDDING" / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!
09:45 PM: food: beet juice, rxbar, strawberry mousse (omg), banana, lots of water
12:00 AM: food: orange juice, water

workout: "MUDDING" / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!
- https://www.strava.com/activities/1736958779

I felt like Arnold Schwarzenegger in Predator, before the epic battle, muddy af.

the data looks pretty cool. you can see the oscillations due to the muddiest spots in the loop. can't believe i even hit 5:31 pace at the end, felt so weird, hah.







^^ great session



also, posted these today:

?taken-by=andrewdarqui

?taken-by=andrewdarqui

Quote from: adarqui on July 30, 2018, 12:03:30 am

Quote from: Coges on July 29, 2018, 07:31:40 pm

Quote from: adarqui on July 28, 2018, 10:15:31 pm

damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners 

is it? never happened to me. i'd sh*t on the side of the road I think. :/

running with poop dripping down my leg etc, sounds like a nightmare. I'd rather just pull over, do like Zane Robertson in the Vice video, shoot it out, then get back to running. I guess their could be some slight residual poop tho.

Haha. Having been to a few half and full marathons plus some ironman events I can tell you it's more frequent that you'd want to think. I don't think it's always intentional though. Imagine you're 4 hours and 10 gels into a half ironman and it hits haha

That would be a nightmare. I would drop out and find the nearest rest room. lol. Answer the call of nature in a cubicle or portaloo. 

 

this is how I roll:

light day + some speed mixed in.

---

07/30/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings/glutes barely
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

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: ...

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

log:
08:15 AM: water
09:15 AM: workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so "fake" (obviously), prefer grass - can't wait for it to dry
09:45 AM: workout: bw
10:00 AM: food: rxbar, banana, water
11:30 AM: food: cuban sub, beet juice, lots of water
02:00 PM: food: coffee + 4 hersheys + 4 creams + 2 sugars, water
03:00 PM: food: rxbar, water
07:00 PM: food: rxbar, water
08:10 PM: workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG.. boom.
10:00 PM: food: koia coconut almond protein drink, banana, lots of blueberries, rxbar, english muffin with irish butter, tons of water
11:30 PM: tons of water


workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so "fake" (obviously), prefer grass - can't wait for it to dry
- https://www.strava.com/activities/1737789082





workout: bw
- ok

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



workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG.. boom.
- https://www.strava.com/activities/1739124806/



^^ 137 lb after workout

man i'm getting light as fu*k.. feeling good.