Adarqui's Journal

Forgot to mention … I got my feet “analyzed” at Fleet Feet Delray last week. They have this machine that you stand on for 30-60s and it analyzes your feet & emails you the results. :ninja:

https://my.volumental.com/en/fleet_feet/20a22ee2-80bb-4aff-b55d-e052beabcba4/

^^ my feet… ;d

ball girth makes me laugh.

btw, my feet look exactly like that… this machine is GOOD.

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tired today. good session tho.

tmw I run hopefully. ran across the street today after bball dribbling and felt my toe slightly, but i didn’t feel it during 45 minutes of intense basketball dribbling uhhh ok … so, going to be careful tomorrow. very light/slow running on grass.


04/03/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = right tricep slightly (bball dribbling?), left it band slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 35 (during nap, first time wearing it during a nap/sleeping)
HR high: 133 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: tomorrow i run slow! (cant wait) → morning intense basketball dribbling: 45 min
10:00 AM: food: whole foods: beet juice, bacon egg & cheese on an english muffin, rxbar, beet juice, water
12:00 PM: water
01:00 PM: water
02:15 PM: nap: 1.5 hours
05:00 PM: food: (lunch too big/weird, stomach bloated): 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, blueberries, raspberries, banana, cashews, prunes, water
06:00 PM: food: 2 peanut butter cups, water
08:00 PM: food: rxbar, water

TODO: get to sleep early!!!

workout: tomorrow i run slow! (cant wait) → morning intense basketball dribbling: 45 min

workout: bw

  • strong after lots of dribbling

S1: 3-5sec paused dead hang chinups: BW x 10 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20

3 Likes

run day!!! yezzzz!!!

run went good … left ankle bugged out a little bit when going slow. right knee bugged out for the first ~1 minute then disappeared. bugged out a bit later on in the day. right bottom footpad of bigtoe felt good/never bugged out. feels a little worked but no pain.

did lots of stretching today which I probably shouldn’t have … also dug into my it-band VERY HARD manually (with hands/fingers). loosened it up a bit (temporarily at least).


04/04/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = during run: left ankle when going slow (until i focused hard going on the outside edge of my left foot - seem to be overpronating lately), after run: right knee (it-band syndrome) off and on slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 06:00 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 156 (running)

log:
06:10 AM: food: GU w/ 20mg caffeine, oatmeal + pink salt + honey, water
06:40 AM: workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)
09:00 AM: rxbar, water (running late, no real breakfast)
11:00 AM: rxbar, water
03:00 PM: food: tucker duke’s (burger joint): 1/2 lb burger with onion rings/salad on it, sweet potato fries, 2 x large water w/ lemon
05:00 PM: water
05:30 PM: stretch: lots of quad stretching
06:30 PM: water
07:30 PM: stretch: lots of glute stretching
08:00 PM: self deep tissue massage: dug in VERY HARD to my itband
08:30 PM: food: prunes, organic peanut butter cups, banana, water
09:00 PM: ice wrapped tight: 30 minutes: right knee

https://www.instagram.com/p/BhKPjXzF3a_/?taken-by=andrewdarqui

workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)

left ankle is so odd … seems i’m overpronating now when I go slow. When I go fast, it disappears. I think clipping it so much with my right foot really jacked it up lmfao. Consciously changed my form to make sure I hit the outside edge of my left foot in the second hour, and it felt alot better. I think somehow I altered a motor pattern by contacting it so hard & cutting it up. Very weird stuff. (I still have a ton of bruising on my left ankle from clipping it the last 3 weeks, and clipping it hard (bloody) in that half marathon).

Anyway, happy with the session. Only reason I stopped running is that I have to go get some work done EEH!!

ALSO: won’t be running back2back days until i’m 100% … so no running tmw! :frowning: basketball dribbling tho … which is some solid cardio/strength work.

https://www.instagram.com/p/BhKLkoYFGQT/?taken-by=andrewdarqui

^^^ MY HEART RATE MONITOR (watch based) IS ACCURATE!! lol. Best HR/effort data i’ve seen so far. That looks pretty perfect. Nice!

3 Likes

rest life. decided not to do any bball dribbling etc. just complete rest with some easy bodyweight work at some point.

also, lots of icing, and some deep lacrosse-ball release.

needed more ice packs so, went to look for some. they all sucked. so I just bought two bags of ice and filled up ziplock bags, wrapped em` in a paper towel, and ace bandaged them onto me. this allowed me to ice ALOT today and like usual, I respond very well to icing. It made my achy left ankle stop aching which is incredible.

ice fest.


04/05/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = quads moderately, calves slightly
aches/injuries = left quad moderately (too much stretching yesterday eh), right big toe/foot pad slightly (more-so in the evening), left ankle achy all day until my direct ice treatment (nice!), right knee (ITBS) barely - responded very well to direct ice treatment (nice!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 130’s

log:
08:00 AM: rxbar, banana, water
09:00 AM: ice: 30 minutes: right knee
09:30 AM: ice: 30 minutes: left ankle
11:00 AM: mf release: left & right it bands, manual, deep as fu*k
11:30 AM: food: whole foods: orange chicken, veggie fried rice, sauteed veggies (broccoli/cabbage), small portion of mac & cheese my favorite beet juice, water
01:30 PM: food: rxbar, water
03:00 PM: workout: bw
03:30 PM: deep tissue: 45 minutes: lacross ball (1 or 2): VL, it bands, peroneals, calves … deep, brutal, felt good after though.
04:15 PM: icing: 30 minutes: left ankle
04:45 PM: icing: 30 minutes: right knee
06:00 PM: food: cashews, prunes, 2 organic peanut butter cups, beet juice, water
08:30 PM: icing: 30 minutes: right knee
08:30 PM: icing: 30 minutes: bottom of right foot (simultaneously with right knee)
09:00 PM: icing: 30 minutes: left ankle

workout: bw

  • decent

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 14
S1: single leg standing abductions: x 50
S1: calf raises: BW x 20

3 Likes

run day!

man i just want to keep running. I don’t want to stop. 2 hours in and I just thought, why did I tell my boss i’d come in at 10, why not say 11 … would have given me another hour to run. but I guess it’s for the best considering i’m not 100%. lol. Can’t wait to be 100% though because honestly, relaxed running is feeling incredible.

ice fest continues tonight.


04/06/2018

bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)

log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot ← DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes

workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)

https://www.instagram.com/p/BhPPKFMlR4M/

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Glad you’re feeling a bit better. It’s tough to ever be 100%. Actually, it’s impossible lol.

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Thanks man! and true story. Good point. lol.

100% for me is basically: no serious injuries, and random aches/tweaks that come & go quickly - that don’t prevent me from training hard when I want to. 8) I was in that 100% mode for quite a while. Everything changed around that time that I did the 1 hour straight jump rope: slight right knee ITBS prior that, and then working around it with the jump rope wrecked my big toe/pad.

Right big toe/pad a bit sore today … but ya feeling BETTER than the last few weeks. Hoping this 10k race tomorrow is really slow so I can just relax & not stress any of these issues i’ve been trying to fix. Doubt it’ll be slow though. There should be like 1000+ people there which is somewhat nuts considering it’s simply a local 10k (benefiting a sea turtle/nature foundation).

I feel like i’m in 5:5x min/mi pace for 10k (36:XX) right now.

If some 35:XX’r shows up i’ll probably get sucked into that lmao. It’s usually a 36:XX-39:XX top 3, but sometimes one of the top local runners shows up and 34:XX’s it.

If I feel jacked up prior or I experience anything weird during the race, i’ll just jog it.

peace!!

2 Likes

Yeah that’s a good plan, RE autoregulation for the 10K tomorrow. I bet you end up flying though LOL.

Agreed on your assessment of 100%. Aches pains are part of being 100%.

I happen to be 100% right now, which is crazy exciting for a broken hag like myself. BUT, my 100% is a left shoulder, right hip, right knee and low back that can get pissed at anytime if I lose focus. One bad move or overzealous day can pop me back to broke. That’s why I dont screw with my trigger exercises anymore.

Is jumproping one of your trigger exercises? If so, dump it. You cant afford to miss time for a non-essential exercise.

Na meen??? :slight_smile:

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Yea it’s possible… haha! HR is low. Feel good other than worrying about my tweaks. Ran fast yesterday. I’m bad at managing adrenaline 8) When I feel it, I want to go, lmao.

Yup ^^ I know that situation very well.

Nah, not jump rope. Though I just overdid it probably. I used to jump rope every day, sometimes for 1.5 hours etc. But that was many years ago. So, just going from 0 to 1 hour of jump rope, overstressed something in my right foot. Just more of a noob mistake → going too hard, too fast. I felt fine and was having fun so, didn’t even think about possibly tweaking anything. When I jump roped for boxing, it was nutty. Tons of cardio from jump rope, slow running, and long heavy bag sessions. That was also when I was my leanest, 140ish @ ~7% body fat.

These are my top trigger exercises:

  1. Poor man’s glute ham raises (on my PMGHR bench)
  2. Trying to “sit indian style” or “butterfly style”
  3. Trying to “sit on my heels”
  4. Over stretching

lmao.

#1 gives me hamstring tendonitis fairly quickly. #2 wrecks my hip. #3 wrecks my popliteus and thus my knee. #4 can just wreck anything.

Not being able to improve #1 really sucks. I tried hard to overcome it and build myself some bionic hamstrings. I even have a PMGHR bench from Sorinex. Just can’t use it. Wrecks me so bad. Running helped me recover from some of those tendon issues I created. Running actually improved lots of weird injuries that seemed like they would never go away. I guess just the sheer number of repetitions involved, helped to repair those issues.

I wanted to see what would happen with my jumping/sprinting if I was able to do this:

Also, for #4, it’s not as simple as it sounds. Over stretching can also happen depending on what state I am in (fatigued, overworked, stressed, hydration, etc). So, a ROM I may have easily been able to reach one day, I might also be able to reach on another but it could cause some issues perhaps due to being less hydrated after a long run & weird stuff like that. A good example is stretching my hamstrings or calves. Sometimes I can stretch just fine, no problems. Then on another day, similar stretching or even less intense, and it can result in those muscles becoming increasingly more tight the following days etc. So, I simply try not to stretch much - seems to be more problems than it’s worth. I’ve had lots of weird experiences in the realm of stretching.

:smiley:

peace!!

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Good luck on the 10K tomorrow.

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Thanks man!!

Just ordered this exact jacket (& pants). Found it on Ebay.

8| \o/

https://www.instagram.com/p/Bgnw62rB8-u/?utm_source=ig_embed

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Best of luck mate.

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easy trot day!

felt like i could run light … had lots of fun doing so. fu*k I love running.

Gumbo Limbo 10k tomorrow! No real goals for this one… just have fun and stay healthy.

Tomorrow i’m running for sea turtles. Here’s one they have on their page:


04/07/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left ankle barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 40 (post-run)
HR high: 134 (run)

log:
05:45 AM:oatmeal +pink salt + honey, water
06:28 AM: workout:
relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)
08:10 AM: food: rxbar, water
08:30 AM: barefoot rock walking (while throwing dog toys)
09:00 AM: ice: 30 minutes: right knee, left ankle, bottom of right foot
10:00 AM: food: 4 x egg sandwich on toasted sourdough rye (w/ salt/black pepper), blueberries, raspberries, prunes, water
10:00 AM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
12:00 PM: stretch: 30 minutes: while eating, sitting in a way that stretches the bottom of my right foot (lightly) in the tweak-area
02:30 PM: barefoot rock walking (while throwing dog toys)
03:30 PM: food: 10 chicken wings, some focaccia bread, beet juice, rxbar, water
06:00 PM: ice: 30 minutes: right knee, left ankle, bottom of right foot
07:30 PM: food: beet juice, cashews, water
08:00 PM: ice: 30 minutes: left knee
09:15 PM: ice: 30 minutes: right foot

TODO: pre-race lunch (chicken wings, beet juice!), more icing, early dinner snack

workout: relaxed morning Kenyan trot (grass/dirt/rocks): 1.5 hours @ 11:XX-12:XX ::: 10k Sunday (meh!!) + Mile race Tuesday (yay!!)

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Thanks alot man! Feel pretty good. Hoping to feel even better tmw for the race.

peace!!

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put this clip on my IG since I love it so much & somewhat frequently refer back to it.

this is pretty much the gold standard of inspirational sports psychology.

https://www.instagram.com/p/BhUmEKalGID/

race day! or … something like that :smiley: :ninja: :ibrunning:

Long story short, hit a top speed PR of 18.3 mph. Never hit 18 mph with running form before. Think i’ve only gotten into the 17’s a few times. Also did it at the end of the “race/workout”.

Got to the event, warming up, wasn’t too amp’d to run 10k - which continues the theme from this week. Hung with #2 & #3 for 1 mile while constantly thinking, bleh I just want to go crazy fast. So, shut it down and turned it into an interval workout. Still got 2nd for my age group somehow, LMAO!!

https://www.instagram.com/p/BhT3EU1FPIe/?taken-by=andrewdarqui

https://www.instagram.com/p/BhUGCwoFyV5/?taken-by=andrewdarqui

also, look at this sea turtle from a Gumbo Limbo video a month ago … enormous!


04/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: none so far!!!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:20 AM
data collected throughout the day when I have my watch on:
HR low: 48
HR high: 177 (run, top speed sprint!)

log:
05:45 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: water
06:50 AM: warmup
07:20 AM: race: lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR :personal-record:! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!
08:15 AM: food: post-race food: corn bread, blue berry oatmeal bread, gatorade, rxbar, water
11:30 AM: food: burger fi (fried chicken sandwich), kilwins (peanut butter milkshake), water
02:30 PM: water
03:00 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
04:00 PM: food: cashews, beet juice, water
08:30 PM: food: oatmeal + honey, water
08:45 PM: leg drain: 30 minutes

race:
lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!

top speed PR. I hit 18.1 or 18.3 mph about 2+ years ago or so, but that’s when I was focusing on sprinting exclusively. I also pulled my hamstring in that effort. LMAO. So that was massively forefoot, max effort top speed sprint. This was at the end of intervals with considerable fatigue. Pretty cool.

Wasn’t really focused on this 10k, as indicated by my “meh!!” titles. So I went out with the 2nd/3rd place guys, 1st took off. Stuck around for a mile (5:44), then shut it down and started trying to convince myself to do some intervals. Once I did the first one, I was good to go. It was really odd doing that in a race setting but it was also pretty fun.

basically did: 5:44 mile, recover, then 13 x sub5 pace (random durations, longest was 47s) with jog recovery.

excited about Tuesday’s mile race. want to really push that mile HARD.

movin! 18.3 mph! 3:17 min/mi! need to get that sub3 top speed!

4 Likes

Good to hear you had some fun in the middle of the race :joy:

Also turtles are awesome! It’s ironic you were running a race to support turtles though! Haha

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Yeah running for turtles sounds like an old disney movie :slight_smile:
Nice running second on a day that was just meh. Turning it into a interval session is/was crazy man.

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ikr… i’m such a weirdo. lmfao.

hmm. good point. that actually makes what I did (running it deliberately slow / as a workout), make sense. lmfao! ran it like a turtle to support turtles. nice. that’ll be my explanation to whomever asks me about it in the future :smiley:

1 Like