Adarqui's Journal

Training Logs
521

race day, again!

felt good waking up, but heavy. didn’t weigh myself, was probably like 148 or something (retaining alot of water/food etc).

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

That milkshake was SO. DAMN. GOOD. especially after a 3 hour run. One of the best things about running for such a long time, is the sugar flood afterwards… everything tastes incredible.

05/13/2018

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 = good/tired
hours sleep: 7

wakeup = 06:00 AM

data collected throughout the day when I have my watch on:
HR low: 41? after long run
HR high: 170’s?

log:
06:10 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
07:15+AM: ice cold water while warming up
07:30 AM: race: Mother’s Day 5k: 3rd OA - 18:40 official (3.2mi) / 18:17 watch, felt great, died around 1.5 up the hill. weak!
08:30 AM: food: rxbar, water
09:20 AM: workout: after 5k race: 3 hours @ 19.2 miles on the hilly mulch trail ::: legs toast ::: OH, jumped over what looked to be a rattle snake!!

  • GU @ ~10:45 AM?
    12:00 PM: food: rxbar, water
    12:30 PM: food: cold stone: oreo milkshake with whipped cream!
    03:00 PM: food: banana, rxbar, coconut water
    06:00 PM: food: mcdonald’s LMAO - someone insisted I try their fresh beef quarterpounder because it’s “amazing”, so I did… was ok lol.
    09:00 PM: light stretch
    09:30 PM: toasted sourdough avocado toast, water

workout: Mother’s Day 5k: 3rd OA - 18:40 official (3.2mi) / 18:17 watch, felt great, died around 1.5 up the hill. weak!

felt really good in the first mile. actually tried reigning it back a bit. still hit 5:22/5:24 one of the two. tried holding back a bit in anticipation of the hill coming up @ 1.5 and I just got dropped. They went up pretty strong, and down very fast. I was basically toast at this point. lol.

Did this course a few months ago @ 18:05 official / 17:40ish watch. I crushed the hill that day. Only thing i’m annoyed with today is how sh*t I went up/down the hill :smiley:

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workout: after 5k race: 3 hours @ 19.2 miles on the hilly mulch trail ::: legs toast ::: OH, jumped over what looked to be a rattle snake!!

Saw a snake and freaked out & jumped over it, Then it scurried off. It was on the trail. Looked scary. hah.

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^^ alot of loops… lool!

resting tomorrow. tuesday is going to be hard speed. wed/thur = rest as well! friday = track meet, saturday = rest, sunday = mile race!!

nice.

2 Likes
522

Your weight makes me feel heavy :weary: I am tall but need to take some off!! I might see if I could possibly start running again too which would help. Maybe I could have yummy milkshakes too. Rattle snake jumping sounds motivating :grin:

1 Like
523

Hey Andrew
Lost your log somewhere some, just caught up.
Nice running. Two races back to back I would have been beat up on the second day.

NICE photos in here man, really enjoy them

Have you signed for that SUP + run race :slight_smile: sounds really fun

1 Like
524

hah yea. That’s one of the beauties of running, food tastes absolutely incredible when you’ve been running for a very long time. I mentioned it before in a few other threads. There’s something incredible about really dehydrating/burning a ton of calories, then getting your hands on some “sugar” (coconut water, grape fruit, milkshakes) … or anything for that matter. A nice steak afterwards would also be incredible. Very long bouts of exertion heighten the taste-senses, I love it. That milkshake was heaven. I drank it for probably 10 minutes, just nice and slow, savoring every sip. hah!

Yea rattle snake jumping sounds motivating but, not something I want to get used to, especially after searching rattle snake bite photos… EEK!!!

Long walking is also great, but I prefer long running now, even if it’s as slow as walking pace (lol). Just enjoy the rhythmic bounce of it.

And ya, i’m really light. lmao! Surprised i’m still 144ish lately. I have some 2x/day sessions (light) planned in the next few weeks before my first-week-of-june deload, seem to drop down faster with 2x/day training.

peace!

1 Like
525

Yo @Mortdk!! Thanks as always!

Yea man that was rough. I felt great during the first mile of the second race, but then I just tanked. I think it had more to do with the weather though. It was insanely humid. To put it into perspective:

#1 is 16:XX-17:XX guy, finished with 17:25
#2 is a 15:XX-16:XX guy, finished with 17:35
#3 (me) is a 17:3X-18:XX guy, finished with 18:40, and just ran 17:35 watch/17:50 official the day prior. Also ran 18:05 on this same course a few months ago.
#4 is a 16:XX-17:XX guy, won this same race last year with 17:30’s, finished with 18:57
#5 is a 17:XX-18:XX guy, got 2nd last year with 18:30’s, was 19’s this year

lmfao. everyone got WRECKED.

Welcome to South Florida Summer: HEAT + HUMIDITY. No shying away from it though, just race more and fight it. If you do that, once it cools off in the fall/winter again, should be on another level.

This is our “elevation”. Can’t be afraid of it, must attack it.

peace!!!

2 Likes
526

I agree I love easy running or walking at a good pace while still enjoying the beautiful nature. I hate only snakes and bugs :confounded: I may be a country girl but when they touch me I’ve been known to shed clothes over it!! I can handle pretty much anything else but let that happen and I flip hardcore! I like running on the mountain trails when I’m in MUCH better shape.

1 Like
527

yea, it’s hard to enjoy your surroundings when you’re running hard. Easy running is awesome. One of my favorite runs to date, was that run after the Sunfest 5k a few weeks ago, where I just ran around West Palm Beach for a while. Just really enjoyed it, went slow enough to check out all of the shops and the “night life”.

also hah @ freaking out over bugs/snakes. Yea my jump was a freak out, reflexive. I’ve freaked out really hard when walking into a spider web and having a spider on my face. Happened quite a few times in my life, lmao.

1 Like
528

Oh dude, totally forgot to mention the SUP+Run stuff. Haven’t signed up yet but, i’m pretty sure I will fairly soon. Seems like it would be a really fun event. They have a decent IG:

https://www.instagram.com/p/BUr2x6NlKk4/?taken-by=hemingway_sunset_run

https://www.instagram.com/p/BTOpcwWFOJz/?taken-by=hemingway_sunset_run

Some nice photos. Saw some nice video somewhere else too.

4 Likes
529

yesterday! lol @ this entry.

rest day!

05/14/2018

bw = 143
bw before bed last night = ?
soreness = quads moderate, hips moderate, calves slightly, upper back barely
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 = decent
hours sleep: 9

wakeup = 07:30 AM

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

log:
08:30 AM: food: 6 x eggs, toasted sourdough + butter, banana, water
12:00 PM: food: work: piece of birthday cake from someone, protein bar, banana, water
06:00 PM: food: whole foods: variety hot bar plate (beef/chicken/rice), beet juice, water
07:00 PM: leg drain while reading: 30 minutes
09:30 PM: food: toasted sourdough + jelly, water

530

track day! last hard workout before Friday’s track meet!

2 huge PR’s on dead legs!

https://www.instagram.com/p/Bizr53vFdZc/

05/15/2018

bw = ? dno, fat
bw before bed last night = ?
soreness = quads slightly, hips slightly, calves slightly
aches/injuries = right big toe barely, right knee 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 = 06:00 AM

[b]sub5 splits in 2018: 1 of 50[b]

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

log:
06:10 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:45 AM: workout:
relaxed speed (track, spikes, legs/body dead): 2 BIG PR’s on DEAD legs: mile split @ 4:56, 200m @ 28.81 !! 18 mph T/S ::: my first track meet on friday, Frank style: 1600m, 200m, 3600m lol!
08:45 AM: food: rxbar, water
09:30 AM: workout: bw
10:00 AM: 6 x eggs, toasted sourdough + avocado, banana, water
02:00 PM: food: trail mix bar, water
05:00 PM: food: trail mix bar, water
07:00 PM: food: rxbar, water
08:15 PM: workout: evening recovery run (road, rain, fun): 50 minutes @ light
10:00 PM: food: toasted sourdough + jelly, beet juice, banana, rxbar, water

two big PR’s!!! :personal-record:

mile split: 4:56 (-1s) (inside of a 4:59) :personal-record:
200m: 28.81 (-0.9s) :personal-record:

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workout: relaxed speed (track, spikes, legs/body dead): 2 BIG PR’s on DEAD legs: mile split @ 4:56, 200m @ 28.81 !! 18 mph T/S ::: my first track meet on friday, Frank style: 1600m, 200m, 3600m lol!

just some light easy runs until the track meet, probably do another tonight, 2 tomorrow, and rest completely thursday. Then fly on Friday.

Excited about the 200m tbh… Think I can go sub28 for sure. We’ll see though… My #1 mission is not false starting. I’ve never sprinted out of blocks before, but can’t see it being much of a problem. Just don’t want to false start, lol.

For the 200m, I felt fine after the mile rep. Not sure how i’m going to do the 3600 after the 200m but whatever, maybe i’ll just go out pacer style and then bail when i’m dead. who knows. lol.

Legs were so dead today… warming up was rough. Sunday really beat me up. All good though. Should be flying Friday!

workout: bw

  • ok

S1: 5sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10

workout: evening recovery run (road, rain, fun): 50 minutes @ light

4 Likes
531

light day.

05/16/2018

bw = 145
bw before bed last night = ?
soreness = quads slightly, hips slightly, calves moderate, hamstrings moderate
aches/injuries = right big toe barely, left forefoot barely (during evening run)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7.5

wakeup = 06:00 AM

sub5 splits in 2018: 1 of 50

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

log:
06:30 AM: food: rxbar, water
07:20 AM: workout: morning recovery run (grass/rocks/dirt, calves tight, feel ok): 50 minutes @ light
09:30 AM: wholefoods: 2 x bacon egg & cheese, double chocolate muffin, water
01:00 PM: food: rxbar, banana, water
04:00 PM: food: trail mix bar, water
06:00 PM: food: some beef stew, rice, water
07:00 PM: leg drain while reading: 30 minutes
07:45 PM: evening light run (roads, grass too soaked): 1.5 hours @ light :: Thursday=REST, Friday=TRACK MEET, Saturday=REST, Sunday=MILE RACE + LONG RUN
09:30 PM: food: prunes, avocado toast, 2 x banana, rxbar, oatmeal + tons of honey + pink salt, tons of water

workout: morning recovery run (grass/rocks/dirt, calves tight, feel ok): 50 minutes @ light

workout: evening light run (roads, grass too soaked): 1.5 hours @ light (<=139 HR) :: Thursday=REST, Friday=TRACK MEET, Saturday=REST, Sunday=MILE RACE + LONG RUN

left forefoot bugging a little, probably from the track spikes … or stepping on a rock this morning.

1 Like
532

complete rest day. pre-track meet day.

05/17/2018

bw = 145
bw before bed last night = ?
soreness = quads barely, hips slightly, calves slightly
aches/injuries = 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: 9

wakeup = 08:00 AM (slept in)

sub5 splits in 2018: 1 of 50

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

log:
08:15 AM: food: rxbar, water
09:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
02:00 PM: food: 2 x chocolates, cheezits, banana, rxbar, water
04:00 PM: food: banana, trail mix bar, water
07:00 PM: food: 5 x pieces of pizza (anthony’s), cookies & cream milkshake w/ whipped cream (kilwins), peanut butter cup (kilwins), water
09:00 PM: leg drain: 30 minutes

up way too late, 11:15 PM at the time of this post! :frowning:

533

whoa this track meet i’m doing tonight will have LIVE RESULTS! what did I get myself in to? lmao!!

http://files.milesplit.us/live_results/301651/index.html

THE SEED LISTS CAME OUT!

I’m solid over 1600m. I’m the slowest guy over 200m, LMFAO!!! Decent over 3200. A guy I know who is really fast was the only person running 5000m, so he moved up to 3200. So now we have another near sub10 guy in there.

The 400m/200m dudes are crazy fast. For 200m, some 20.x guy in there from Haiti, all 21’s for the first heat.

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534

race day!

https://www.instagram.com/p/Bi8py6IleT5/?taken-by=andrewdarqui

05/18/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

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

log:
08:15 AM: food: 4 x eggs, oatmeal + tons of pink salt + tons of honey, banana, water
02:30 PM: food: char hut: double grilled chicken pita w/ bacon, water
04:50 PM: food: oatmeal + tons of pink salt + tons of honey, water
06:00 PM+ water, some gatorade (bad idea), more water to flush it out
07:30 PM: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated :personal-record:}, {200m, 23 out of 25 OA LMFAO @ 28.21!!! :personal-record:}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race :smiley:
08:00 PM: 1600m, 08:30 PM: 200m, 09:00 PM: 3200m DNF
10:30 PM: food: peanut butter haagen dazs, rxbar, water
12:30 AM: food: almond joy

junkin out.

word. kinda running late but, starts @ 6 and I don’t get started until 7:45. Still tho, want to get there to watch everything.

workout: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated}, {200m, 23 out of 25 OA LMFAO @ 28.21!!!}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race :smiley:

I’m so proud of the 200m. Really, so proud.

So, I was placed in the slowest heat (heat 5), justifiably. Then, out of nowhere, they are like “Andrew Darqui Lane 7” in the 2nd fastest heat. With guys who ended up dropped 21’s. I started laughing at that point, but then tried to focus. So I get into the blocks, start solid, by 50m a SWARM of beasts just fly passed me and I just start hysterically laughing. I was laughing the rest of the way until the finish, and I am still laughing hours later as I type this. Not entirely sure why I keep laughing when I think about it, but it really is hilarious when you think about it. I mean here I am, first track meet, and they move me from the 5th to the 2nd, with the big dogs. I just can’t get over it. At the end of the 200m, I just jogged off laughing. I couldn’t even go max I was just cracking up too much. LMFAO.

I guess now I know i’m capable of sub28 in the very near future. I’d have hit it if I wasn’t laughing so hard. LMFAO!!!

The distance guys thought I was nuts for doing 200m after 1600m. I mean, even they were laughing. I guess it’s just hilarious no matter how you look at it.

3200m I was toast. Wanted to help pace my friend for at least a mile but just had no gas and didn’t feel like coasting it out at a weak pace. So just DNF’d & watched it.

Next meet, i’ll just do 1600m & 200m, no 3200m. This way, I can give more on my 1600m.

As for the 1600m, my estimated time is probably way more accurate than the official time. I was planning on doing that start on the curved line (waterfall?) where you cut in real fast. Then, last minute they tell us to get into lanes and I had no clue what to do. So I followed some kid and we went out wide, probably didn’t cut in correctly… Probably legit ran ~10s further than a mile.

Anyway, happy about it. Was fun.

Can’t wait to do another one!

Also props to my dude Junior Rosa who got 2:07 in the 800m, at like 49 or 50 years old! Such a monster!!

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^^ when I tell you I couldn’t stop laughing, i’m serious… some still frames from a video, of me laughing all the way to the finish… LMFAO.

my friend, age 50:

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https://www.instagram.com/p/Bi8oq8aFgn4/?taken-by=andrewdarqui

someone i’ve known from ig/fb, and met at the race, good dude!

https://www.instagram.com/p/Bi8nthiF73Q/?taken-by=andrewdarqui

2 Likes
535

Wow…

Super write up man. Some runners publication should scoop you up and let you write some articles for them.

1 Like
536

Hah thanks alot man! Who knows, maybe one day! ;f

This running stuff is pretty fun. So many different things to compete in, really love it.

Have a mile race @ a horse track tomorrow. I think i’m one of the only people signed up. Feeling kinda beat up but who knows, just want to race on a horse track hah. Sounds like a unique experience.

peace!!!

3 Likes
537

rest day.

interesting… calves very tight upon wakening up, similar to lots of recent days. then later after a 3 hour nap, substantially better.

1 mile race on a (dirt) horse track tomorrow… but it’s schedule to be raining/lightning. Not sure how this event happens.

https://www.instagram.com/p/Bi9ii4FlfHf/?taken-by=andrewdarqui

05/19/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors moderate, calves slightly, left bicep moderate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight early, loose later
morning adductor flexibility = loose
feel = decent
hours sleep: 7 + 3 hour nap

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

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

log:
08:15 AM: food: rxbar, water
09:00 AM: food: 6 x eggs, avocado, banana, water
09:30 AM: “posture ish stuff” standing straight up to try and loosen calves up (think this made my adductors more sore lmao)
11:30 AM: leg drain while reading: 30 minutes
12:00 PM: nap: 3 hours

  • woke up feeling way better (calves loose etc)

04:30 PM: water
06:50 PM: food: char hut: double grilled chicken + bacon pita, sweet potato fries + “drizzle”, pickles, water
08:30 PM: food: haagen dazs vanilla swiss almond ice cream, water

2 Likes
538

going to be fun to run on a horse track man.
Be careful it’s full of holes and shit (maybe even literally).
And if rain: slippery as well take it as a fun challenge and not a race, you might end up injured.

2 Likes
539

Didn’t go :confused: And great advice, thanks! I don’t like worrying about injury so, this had me worried = not good.

Good decision not go go, IMHO. I messaged the race organizer last night, he messaged me today asking if I was still coming because they were about to start. He showed me a clip: track was flooded, mud, etc. A 4:30 miler showed up, ran it in 6:0Xish. I mean, it could have been fun… If I was closer (not an hour away), I might have gone. But an hour drive on the highway in this rain, to go to a muddy track? nah.

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About to go long run on the hilly mulch trail I think.

2 Likes
540

long run day.

aborted the mile race on the horse track. non-stop rain, too dangerous. Director of the race sent me some clips, looked like a smart move: mud, tons of water, etc. A 4:30 miler shower up, and ran it in 6+. Would have been fun but… risky. Plus, driving there would have been hell. The weather was very bad.

[hr]

05/19/2018

bw = 145
bw before bed last night = ?
soreness = hamstrings/adductors slightly (right adductor moreso), left bicep moderate
aches/injuries = right adductor slightly, left bicep
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8

wakeup = 08:00 AM

sub5 splits in 2018: 2 of 50

data collected throughout the day when I have my watch on:
HR low: 34 (after run)
HR high: 185 (run)

log:
08:15 AM: food: rxbar, water
09:15 AM: food: oatmeal + tons of pink salt + tons of honey, water
11:00 AM: workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}
12:30 PM: GU, water
03:00 PM: food: cold stone: oreo milkshake with whipped cream
05:00 PM: food: rxbar, pasta, water
08:30 PM: food: 4 x grapefruit, 2 x rxbar, water

was too lazy to make eggs. didn’t want too either. should have just gotten a high protein meal somewhere. fail.

workout: 3 hr long run (mulch, dirt, hills): 20 miles @ {7:XX, 1hr}, {8:XX, 1hr}, {9:XX+, 1hr}

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https://www.instagram.com/p/BjA6RstFE08/?taken-by=andrewdarqui

https://www.instagram.com/p/BjA7IebFGkA/?taken-by=andrewdarqui

left & right foot have cramped since the run. hehe. hate that. hope nothing bugs out because of those cramps.

3 Likes