15 year old crushes CoC #3, wants to crush CoC #4… incredible.
1 Like
These grippers are on my short list to buy.
1 Like
They are fun af. I have weak hands so they ended up giving me some tendinitis, especially since I like to overdo things. But that was long ago. I have a trainer, filed down trainer, #1, and my #2 went missing! Best i’ve gotten was #1 right hand, filed down trainer left hand. hah.
#3 is insane to me considering I couldn’t even budge the #2, at all. Even with two hands doing a “pec-dec” squeeze hah.
I also have the ironmind nail bending “kit”… lol.
All stuff from ~2005-2006 I think.
easy jog day!
https://www.instagram.com/p/BiPNe4PlkDy/
05/01/2018
bw = 144
bw before bed last night = ?
soreness = quads barely, hands/grip still wrecked (from paddleboarding)
aches/injuries = left hamstring tendon barely barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 05:45 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:55 AM: food: rxbar, water
06:25 AM: workout:
light morning trot (mostly grass): 2h33m @ {1h35m light @ 8:XX, 58m very light @ 10-11:XX}
08:30 AM: food: rxbar, beet juice, water
08:45 AM: workout: bw
09:30 AM: food: french baguette, water
01:00 PM: nap: 1 hour
03:00 PM: food: 6 x eggs, oatmeal + pink salt + honey, 2 x banana, water
05:00 PM: food: whole foods: peanutbutter bar
08:30 PM: food: chicken quesadilla, beet juice, water
08:45 PM: food: vegan fudge brownie!, rxbar, water
09:00 PM: light stretch (1.5 hours off and on, watching NBA CLE vs TOR) + some (like 5 min) light self massage (mostly calves)
workout:
light morning trot (mostly grass): 2h33m @ {1h35m light @ 8:XX, 58m very light @ 10-11:XX}
15 miles, chillin.
:ibrunning:
workout: bw
S1: 3-5sec dead hang full ng pullups: BW x 8
S1: full bar dips: BW x 8
edit: I GOT INGREDIENTS FOR A SPINACH SALAD!!! I think i’ll make it tomorrow evening. Was going to today but, feel like i’ve eaten alot already & have speed tmw morning. salad darq is back!
2 Likes
hard speed day! wanted to strategically hit a 4:5X mile inside of my 1+ mile, but failed by 2s! hit 5:01 (on grass, on grass!).
oh man… Hit 5:01 on 05/02/2019.
got me thinking… 4:25 on 04/25/2018 (next duval street mile) 
trollface.
05/02/2018
bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: 45?
HR high: 179 (end of 2 mile progression during workout)
log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:30 AM: workout:
5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
09:00 AM: food: rxbar, beet juice, 2 x banana, water
09:15 AM: workout: bw
12:00 PM: food: rxbar, banana, water
01:30 PM: food: peanut butter trailmix bar, water
03:00 PM: food: kapow: amazing cheeseburger, fries, water w/ lemon
05:30 PM: food: peanut butter trailmix bar, water
08:30 PM: food: big spinach salad with apple cider vinegar + olive oil + croutons + asiago cheese, grilled chicken, water
09:30 PM: light stretch
10:00 PM: food: rxbar, water
https://www.instagram.com/p/BiSZKV4F6NY/
workout:
5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
wanted to get 4:5X split inside of my paced mile + kick, but got 5:01 … ran out of room w/ the speed I was going at the end (4:05 pace). Should have made at least one turn and kept it going for a bit longer, would have got it done. all good tho.
pretty happy about the ~1900m @ low 5’s pace!
I basically tried to pace a 5:10 mile (which ended up being 5:07), then wanted to just try and kick HARD AS FU*K. success I guess.
nice. faster km negative split style.
paced myself incredibly well on that paced-mile… happy about it.
workout: bw
S1: 3-5sec dead hang full chinups: BW x 8
S1: full bar dips: BW x 8
3 Likes
05/03/2018: rest!
will update with a proper journal entry tomorrow. but here’s some info for now!
05/04/2018
Sunfest TGi5k: 3rd OA @ 18:14
https://www.strava.com/activities/1550102075
results: 2018 Sunfest TGi5K Run
also put in ~24 miles, lol.
2 Likes
rest day!
need to sleep ASAP … waking up early to go stand-up-paddleboarding at some nature center!
05/05/2018
bw = 143
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8
wakeup = 08:30 AM
data collected throughout the day when I have my watch on:
HR low: 36?
HR high: ?
log:
09:30 AM: food: banan bites, 4 chicken wings, water
12:00 PM: workout: 4 hours/12 miles, light long walk
04:00 PM: food: rxbar, coconut water
05:00 PM: nap: 2.5 hours, eek!
08:30 PM: food: whole foods: beef stew, orange chicken, rice, sea salt + vinegar chips, water
10:00 PM: food: banana, mint dark chocolate, water
12:00 AM: very light stretch
workout: 4 hours/12 miles, light long walk
some photos… roosters from key west last week … night life from yesterday’s run-touring of west palm beach.
https://www.instagram.com/p/Bia33u9l_tv/?taken-by=andrewdarqui
https://www.instagram.com/p/Bia1r8GFNwE/?taken-by=andrewdarqui
https://www.instagram.com/p/BiYQeKtlS5W/?taken-by=andrewdarqui
2 Likes
found another key west race i’m interesting in … Hemingway 5k, SUP & RUN!! Two races, SUP, then run. Looks really fun/cool. Should probably get in one SUP race before then just to get some experience with it before going all the way down there. Would be fun to try and top3 both.
2 Likes
a few posts coming.
I am wrecked today (05/09)/yesterday(05/08), fatigue adding up. :f
long day… wrecked.
05/06/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 07:40 AM
data collected throughout the day when I have my watch on:
HR low: 45?
HR high: ?
log:
07:50 AM: food: oatmeal + pink salt + honey, rxbar, water
09:30 AM: workout: SUP ~2 miles: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
11:30 AM: food: rxbar, gatorade,
12:00 PM: workout: light long run (grass, rain, fun): 2 hours, after 2 hours SUP’n. legs thrashed :: saw a cool brown rabbit almost every lap
03:30 PM: food: some place: churrasco steak, beans, rice, water w/ lemon
06:00 PM: food: 2 x pizza, bunch of chocolates, some oatmeal cookies, water
10:00 PM: light stretch
10:00 PM: food: 2 x peanut butter cups, water
https://www.instagram.com/p/Bic6iXQF3x2/
workout: light SUP event - stand up paddleboard :: saw some fish, crabs, and seaweed.
^^ worth nothing how sore my calves get during SUP … it’s like all of that weird tightness I have in them, gets kicked into overdrive SUP’n… feels so weird & doesn’t feel right.
workout:
light long run (grass, rain, fun): 2 hours, after 2 hours SUP’n. legs thrashed :: saw a cool brown rabbit almost every lap
legs = toast.
tmw = rest.
dead.
1 Like
rest day.
calves so damn tight.
05/07/2018
bw = 144
bw before bed last night = ?
soreness = calves moderate, quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = very tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7.5
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:15 AM: workout: bw
08:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, oatmeal + pink salt + honey, 2 x banana, water
12:00 AM: food: water, 2 x peanut butter trailmix bars
03:00 PM: food: rxbar, banana, water
07:00 PM: food: char hut: double chicken on a pita, plus some chocolates, water
09:00 PM: food: banana, beet juice, rxbar, water
09:30 PM: light/moderate stretch: lots of light/moderate hamstring, light calf: my best lying straight leg/straight leg hamstring stretches ever!
- i’d love for them to be “as loose” at the beginning, as they get in the end. would love to experience that for like a year of my life at least, see if it helps.
gelato from that sunfest long run, @ mile 20:
https://www.instagram.com/p/Bif2j4Ql9bD/
workout: bw
- weak
S1: 3sec paused dead hang full neutral grip pullups: BW x 8
S1: full dips: BW x 8
1 Like
track day, but really dead.
05/08/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = kinda tight
morning adductor flexibility = loose
feel = tired
hours sleep: 7
wakeup = 06:40 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:00 AM: food: oatmeal + tons of pink salt + tons of honey, water
08:20 AM: workout:
morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak “sub5 intervals” /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 — says top speed 19.8 mph but I doubt it
09:30 AM: food: rxbar, water
11:00 AM: food: chocolates, banana, something else I forget,
01:00 PM: nap: 2 hours
03:30 PM: food: chocolates, banana, 6 x eggs, toasted sourdough with irish butter, water
09:00 PM: food: beet juice, prunes, 2 chocolates, some supergreens + water mix, toasted sourdough with blueberry jam on one & raspberry jam on the other
10:30 PM: water
workout: morning hard/dead speed (TRACK, legs/body/brain dead, HOT AF): lots of weak “sub5 intervals” /// NOTABLES: 2:46 @ 4:58min/mi, LAST-400m = 69, FINAL-200m = 30.3 — says top speed 19.8 mph but I doubt it
really dead today … decent speed but absolutely dead.
says I hit 19.8 mph on my last interval, doesn’t look too “off” but I doubt it. maybe I hit 18.x mph, really doubt I hit 19.8 mph. 19.8 mph would be a massive PR.
1 Like
light day.
more photos I took last Friday @ Sunfest.
https://www.instagram.com/p/Bik9zBFF467/
also a video that shows a few runners … also the guy giving someone a high five early on, in the orange shirt, got 2nd.
https://www.instagram.com/p/BiZfEV8HkAq/?taken-by=sunfest
[hr]
05/09/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 8
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:35 AM: food: rxbar, water
08:20 AM: workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.
09:40 AM: food: rxbar, water
10:30 AM: food: whole foods: beef, potatoes, yellow rice, watermelon juice, water
01:30 PM: food: beet juice, rxbar, water
05:00 PM: food: peanut butter trail mix bar, water
07:00 PM: food: true foods: grilled chicken salad with water cress, almonds, asparagus, … green lentil soup, water (solid meal)
09:00 PM: food: beet juice, a few chocolates, 2 peanut butter cups, water
09:30 PM: stretch: light
https://www.instagram.com/p/Bik-wuwFRlm/
workout: (8.3 miles) morning light run (thick grass, hills, legs dead, hot af): w/u @ 25min, STEEP HILLS @ 30min, c/d @ 25min ::: tough for a light session
drenched within 20 minutes.
going to hit this park alot more. want to get way better on these “steep” hills. tomorrow i’m going to try and hit an hour on them.
Then Friday = rest.
5k races on sat & sun.
2 Likes
light day.
Friday=rest.
Saturday=5k race.
Sunday=5k race + long run.
Monday=rest.
found a really nice photo online from my last race. great shot! 2nd is in there somewhere, orange shirt. 1st can’t see him, might be on the sides out of frame.
https://www.instagram.com/p/Bima3rUFBzi/
https://www.instagram.com/p/Bim0I24FCey/
[hr]
05/10/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:40 AM: food: rxbar, water
07:20 AM: workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
08:50 AM: food: GU, water
09:00 AM: workout: bw
09:30 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
12:00 PM: food: banana, water
02:00 PM: food: peanut butter bar, water
05:00 PM: food: peanut butter bar, water
07:00 PM: food: protein bar, water
09:00 PM: food: kale + spinach salad w/ dressing, goat cheese, salted almonds, baby tomatoes, avocado, water
10:30 PM: light stretch
workout: morning light run (grass, hills, feeling better, hot af, no watch): ~2 hours total @ {w/u, 52 minutes HILLS, c/d} ::: Friday=rest, Saturday=5k race, Sunday=5k race + long run!
felt way better today than yesterday. nice.
139 lb after run. drenched. eheheh.
workout: bw
- good!
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 12
absolutely loving these harder hill runs… going to do 3 of them next week, i think!
2 Likes
rest.
5k race tomorrow!
some more photos from last week’s sunfest 5k.
https://www.instagram.com/p/BiqDkCFFn0l/
05/10/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right medial hamstring insertion barely, right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = decent
hours sleep: 8
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:45 AM: food: rxbar, water
08:30 AM: food: 6 x eggs, 2 x toasted sourdough + irish butter, water
12:00 PM: water
02:00 PM: food: small caesar salad, 1 x meatball, 4 x chicken wing, 4 x pizza, water
04:00 PM: water
09:00 PM: food: beet juice, banana, water
09:50 PM: leg drain: 30 minutes
1 Like
That pizza looks sooo good. Pizza is my kryptonite.
1 Like
Hah thanks. Yea, it was! Same for me, pizza is probably my favorite food. If you gave me the option, i’d choose pizza over anything else. Plus it fuels me up nice for running hah.
05/12/2018
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok/tired
hours sleep: 6
wakeup = 05:00 AM
- dead
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:20 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:35+AM: ice cold water while warming up
06:40 AM: warmup + race
07:30 AM: food: rxbar, water
09:00 AM: food: somewhere: bacon egg and cheese biscuit, hash puppies, orange juice
11:30 AM: food: 4 x banana, 3 x rochel chocolate, beet juice, water
02:30 PM: food: char hut: double grilled chicken pita w/ tzatziki, water w/ lemon
05:00 PM: food: large kale + spinach salad w/ goat cheese / tomatoes / salted almonds / dressing, grilled chicken, water
09:00 PM: food: mint chocolate rxbar, water
09:40 PM: leg drain: 30 minutes while reading
Taravella Athletics 5k:
1st OA
17:35 watch, 17:50 official
But can’t find the results. Emailed the event organizer, they seem pretty amateur but have a “nice site”. I can’t find past results for any of their races this year. Eek… They have people sign up through “runsignup”, so they should be posting the results there. Once an event is done, it usually has a results link with the results right there on runsignup.
decent.
faster 5k tomorrow :ibrunning:
1 Like
