Adarq.org

light day + some speed mixed in.

action sequence!

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07/31/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
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
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! Haven't had it go above 65 in a long time!
09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water



workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702

137 lb. after workout





workout: bw
- ok

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



workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! Haven't had it go above 65 in a long time!
- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!)

every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.





 

light/recovery.

---

08/02/2018

bw = 139
bw before bed last night = ?
soreness = hamstrings/glutes moderate
aches/injuries = left medial hamstring insertion barely / clicky
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: 8

wakeup = 09:00 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: 37
HR high: ?

log:
09:15 AM: water
09:50 AM: workout: light recovery (grass/dirt/rocks, legs sore): 30 min
10:30 AM: workout: bw
10:45 AM: food: rxbar, 2 x banana, koia coconut almond protein drink, water
02:00 PM: food: banana, turmeric drink, lots of water
06:00 PM: food: whole foods: small portion of orange chicken/beef, white and yellow rice, black beans, water
08:12 PM: workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
09:45 PM: food: beet juice, 2 x banana, rxbar, water
11:00 PM: food: chicken tender cobb salad, some tortilla chips, some salt/vinegar chips, koia protein drink, rxbar, water
12:30 PM: leg drain: 30 minutes



workout: light recovery (grass/dirt/rocks, legs sore): 30 min
- https://www.strava.com/activities/1744846256



workout: bw
- good

3-5sec dead hang neutral grip pullups: BW x 8
full dips: BW x 9



workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
- https://www.strava.com/activities/1746073239

beat a guy today who ran a 1:12 half in 2009.

I mean he's obviously not in the same shape now.. regardless, he was trying to get the W and I got him.

17:35 vs 17:44.

http://running.net/read_new/gonzalez-stamps-mallon-win-131-marathon-ft-lauderdale

^^ he set a CR at the FTL half in 2009.. so he's not a noob.

btw ^^ on a positive note, this is the clip I posted in that comment thread:

?taken-by=accuchip

ain't going to lie, i teared up, couldn't fight em`. She's done 47 5k's apparently, and she's got some serious disability.. damn.

race day!!

---

08/04/2018

bw = ? (heavy after the race)
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = right soleus slightly (achy/weird)
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: 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 + pink salt + lots of honey, toasted english muffin with light butter, water
06:40 AM: warmup + race: Cobra 5k: 1st OA @ 17:35 - battled a bandit for 5k and won... eh. lol. :::: vo2max PR = 68 🤓😛🇰🇪🇺🇸🏃
07:30 AM: food: booths: 2 x small smoothies, some small fit-foodz cakes, 2 x water
08:30 AM: food: rxbar, water
10:00 AM: food: beet juice, 1/2 southwest chicken tender wrap, a few chips, water
01:00 PM: food: chocolate mousse, water
02:00 PM: food: koia chocolate protein drink, water
04:30 PM: food: koia coconut almond protein drink, rxbar, water
05:30 PM: leg drain: 30 minutes
07:00 PM: food: buffalo chicken wrap, salt/vinegar chips, pickle, water
08:30 PM: food: koia cinnamon/almond protein drink
09:30 PM: water

warmup + race: Cobra 5k: 1st OA @ 17:35 - battled a bandit for 5k and won... eh. lol. :::: vo2max PR = 68 🤓😛🇰🇪🇺🇸🏃
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=237
- https://www.strava.com/activities/1748944595
- https://www.endomondo.com/users/26420622/workouts/1171330052
- 17:35 official
- 17:28 watch
- vo2 max PR: 68 (+1 )
- 2-mile: 11:13
- 5k watch PR is 17:23, this was 17:28
- 5k official PR is 17:33, this was 17:35
- pretty good!

grace race. unofficial top 3 were: 17:35 (me), ~17:40 (bandit), 17:44 (bandit's coach). official was 17:35 (me), 17:44 (bandit coach), 18:XX.

I was leading through mile 1.5. then we rounded the u-turn and they took off, so now i'm behind. I catch up & we're in this small pack. They talk spanish, presumably so I can't understand it (LMAO), because they speak good english. shortly after, his athlete takes off. He builds a ~15s lead or so.. at 2.5, I decide to kick. As i'm chasing him down, coach yells to him that i'm coming etc. Just kept pushing, and I could see that he was in trouble. Felt great to pass him and separate from both of them. It was game over at that point. Really great race tho.



i really fixed that third mile.. would have been bad if i didn't take off. also shows I had alot more in me than I was putting out at the time.









?taken-by=andrewdarqui











ballooned up with water weight after the 5k. lots of water etc. haha. probably drank 4 lb of water.



I also have a few ok video clips i'll upload to IG tmw maybe.



Smoothie Whirld took a dope photo of me! will re-post that on my ig later.. haha.

?taken-by=smoothiewhirldboynton

<-- closest person to the $3,000 so far.. 1st OA @ 17:42 rough race, another 3 man battle, another battle with a bandit (very young dude, insanely talented).

what do you think is your biggest area for improvement right now? if your VO2 max really is up in that range, then why aren't you running faster?

actually come to think of it the conditions probably don't help. 80s and humid ain't optimal.