Adarqui's Journal

Training Logs
661

track meet today! solo 1600m!

early logging.

07/14/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:35 AM: rxbar, water
09:15 AM: workout: very light (grass/dirt/rocks): ~30 minutes ::: no one else in the meet list for 1600m - should be fine tho, i run solo hard miles all the time
10:00 AM: food: 3 x grapefruit, beet juice, water
11:45 AM: food: koia coconut almond protein drink, french bread, rxbar, water
02:00 PM: food: rxbar, water1
03:00 PM: workout: Broward Elite Track Meet: solo 1600m @ 4.59 official / 4.51 watch mile ::: very happy about it = relaxed af + no watch + alone + barely warmed up lol :stuck_out_tongue::running_man:
05:00 PM: food: menchie’s: frozen yogurt with lots of toppings!
06:30 PM: food: acai drink, water
08:15 PM: workout: very enjoyable easy run (grass): 1.5 hours @ <= 140 BPM :: felt so good, just made sure not to get “greedy” (go too fast) // tripled today
10:00 PM: food: rxbar, chocolate mousse, water
11:00 PM: food: orange juice, water

https://www.instagram.com/p/BlOmuv0FjZo/?taken-by=andrewdarqui

workout: very light (grass/dirt/rocks): ~30 minutes ::: no one else in the meet list for 1600m - should be fine tho, i run solo hard miles all the time

workout: Broward Elite Track Meet: solo 1600m @ 4.59 official / 4.51 watch mile ::: very happy about it = relaxed af + no watch + alone + barely warmed up lol :stuck_out_tongue::running_man:

https://www.instagram.com/p/BlOr_QCl0aS/?taken-by=andrewdarqui

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^^ avg cadence 201… wow. LOL. felt so relaxed. avg HR & max HR (190) way up too, so hot. really nice run.

workout: very enjoyable easy run (grass): 1.5 hours @ <= 140 BPM :: felt so good, just made sure not to get “greedy” (go too fast) // tripled today

more photos from the meet!

https://www.instagram.com/p/BlOZ-atF9ev/?taken-by=andrewdarqui

https://www.instagram.com/p/BlOkx92lP16/?taken-by=andrewdarqui

https://www.instagram.com/p/BlOl_7rFero/?taken-by=andrewdarqui

662

easy day.

edit: i feel so sick after my evening run. think i ate too much earlier, mucous was thick during my evening run but i was mostly going slow so that helped. after i got home, drank a ton of water and now i feel like death. ;d

edit #2: feeling way better before i sleep… natural fruit juices + tons of water cleaned me up. took a while, but feel decent now. that was scary. thought i was going to throw up for a bit. spit no longer thick either.

the spit test is a really good one. if it’s thick, bad. if it’s like water, good. (from my experience).

07/15/2018

bw = 142
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = adductors barely, side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:35 AM: rxbar, water
09:00 AM: workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour
10:00 AM: food: grapefruit juice, acai juice
10:30 AM: food: (rebel) chocolate drink, water
01:00 PM: food: bocas grill: caesar salad, steak/eggs/bacon/arepa, toddy milkshake (heaven), 2 x water w/ lime
03:30 PM: nap: 2 hours
06:00 PM: food: acai drink, water
07:45 PM: workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]
09:45 PM: food: TONS OF WATER, acai drink
10:30 PM: food: orange juice, water
11:30 PM: food: rxbar, water

workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour

1314×624 51.1 KB

workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]

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feel so wrecked after this run. stomach = toast. also had one sip of water at their water fountain, shit is probably tainted.

663

light day. was going to finish with some speed but, mother nature (flooded field) put an end to that. I love when nature forces me to make the right decision! if i ran on tracks/roads, i could override that… but grass/dirt field, I can’t.

LOVE IT.

nature++

07/16/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings moderately
aches/injuries = right calf slightly
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:35 AM: rxbar, water
10:30 AM: water
12:00 PM: food: turkey & cheese sandwich, beet juice, salt & vinegar chips, water
04:00 PM: food: rxbar, banana, coffee + 4 creams + 3 sugars, a few chocolates, water
07:00 PM: water
08:00 PM: workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked
10:00 PM: food: 6 x eggs, english muffin with butter, 2 x banana, acai drink, rxbar, water

workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked

2372×532 96.9 KB

really nasty conditions! some little kid (i assume) took a poop on the field too… every time i ran by it, stunk so bad. smelled human… lmfao.

664

Hopefully, have a traditionally very fast 5k Thursday evening, then hopefully another one (no idea if fast) on Sunday.

I write “hopefully” when it comes to racing now, because if I feel anything weird, I abort the mission. I also don’t sign up for the race until the last minute, just in case something feels odd I don’t have that “omg you signed up” feeling.

I race alot, because I love it. Just need to make sure I don’t get greedy and push through injuries. Health remains my #1 constraint because there’s no way I can reach my main goals (freak status) by grinding through injuries. In addition to that, my shift from roads to grass/dirt seems to be one of the best decisions i’ve ever made. I really do feel incredible by training on “natural surfaces”. Feel like I recover faster, can run longer, get beat up less, feel faster & more bouncy etc. Also, all of the slow relaxed running i’m doing makes me feel so strong.

That said, this week is going to be lots of slow relaxed running, other than the races. Just need to keep my legs/heart/lungs fresh and get to the start feeling ready to battle.

:smiley:

pc!

2 Likes
665

light day.

07/17/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left ankle slightly (mostly ankle, achilles-ish maybe dno)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:35 AM: rxbar, water
09:00 AM: workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.
10:30 AM: workout: bw
10:45 AM: food: beet juice, banana, water
11:15 AM: food: dunkin donuts: frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: banana, rxbar, trail mix bar, a few chocolates, water
06:00 PM: food: whole foods: some orange chicken, some beef, yellow rice, water
08:10 PM: workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it’s very fast!
09:45 PM: food: koia coconut/almond drink, milk chocolate bar, french bread/irish butter, water
11:45 PM: food: orange juice, rxbar, water
11:50 PM: light stretching (quads/calves/top of feet)

workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.

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workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it’s very fast!

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1 Like
666

That should be 5 of 50 now my friend.
Speed is picking up again :slight_smile:

1 Like
667

Good point… forgot to edit that part of it :smiley:

Thanks man! Yea that mile felt pretty easy. Really need sub10 (consecutive sub5’s) before 2018 is up. Definitely think I can get it towards November/December.

pc!!

2 Likes
668

calves “thick”. all it takes is stretching them, that makes them feel weird.

stretching is the devil.

07/18/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, calves barely
aches/injuries = left ankle slightly, calves thick/weird, hamstring tendon insertions slightly “clicky” (left more so)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicky
morning calf flexibility = loose, thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:35 AM: food: rxbar, water
10:00 AM: food: 6 x eggs, english muffin w/ irish butter, orange juice, water
02:30 PM: food: beet juice, cheeseburger from kapow (always epic), rice, water
05:00 PM: food: some chocolates, water
07:00 PM: water
08:00 PM: food: beet juice, rxbar, chocolate bar, english muffin with irish butter, water
10:00 PM: food: strawberry drink

669

race day!

https://www.instagram.com/p/Blb-ruplxrx/

07/19/2018

bw = 146 (heavy!)
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, slightly clicky
morning calf flexibility = loose, moderately thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 10

wakeup = 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 180’s?

log:
08:00 AM: food: rxbar, water
10:00 AM: food: 3 x grapefruit, beet juice, water
12:30 PM: food: rxbar, water
03:00 PM: food: turkey & cheese sandwich from publix (boreshead), organic chocolate protein drink, a few chocolates, water
05:00 PM: food: rxbar, water
06:15 PM: food: still hungry wtf? rxbar, water
07:00 PM: race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn’t have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least
07:30 PM: post-race food, bunch of small stuff, water
09:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
10:00 PM: some light stretching (left calf feeling a little odd)
11:00 PM: lots of water

race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn’t have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least

hehe.

Legs felt really good. HR was high during w/u, felt off there. HR was pretty high during the race also. Anyway tried to stick to top 2 but once they started separating, i didn’t try hard enough to stick, then i pretty much tanked.

whatever. all good.

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^^ HR just so high, really felt it pounding (high hr) during warmups, felt way off. bleh.

1 Like
670

going to make 4:5X pace my girlfriend.

going to hit it every single day, every session, even if it’s just for a few seconds.

we need to spend more time together, more often, until we are fed up with each other, then i’ll move on to 4:4X.

so, not much is changing, other than that. if i’m doing mostly light runs, it’ll just have some 4:5X pace in there somewhere.

07/20/2018

bw = 145 (heavy!)
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
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 = great
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1’ consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5’ @ 5:00} + 1.5’ lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci’s pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2’ @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em

workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1’ consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5’ @ 5:00} + 1.5’ lunges ::: trying to safely bring back lunges, need more power

been wanting to bring back lunges for so long… just always “worries me” given the initial soreness & some of the tweaks i’ve had by combining them with running (improperly).

really need more power though, so going to try and phase them back in.

legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes “taxed”. heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now… tehe. ;f

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workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2’ @ 4:55 min/mi} ::: felt great // legs sore from lunges though

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^^ felt great. hit that pace really smooth.

671

light day, very sore. lunge aftermath.

07/21/2018

bw = 144
bw before bed last night = ?
soreness = glutes heavy, hamstrings/adductors moderat
aches/injuries = ankles in a few spots occasionally
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 = ok
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
09:30 AM: water
10:30 AM: workout: light (grass/dirt/rocks, glutes sore af): ~30 min very light with {~1 min @ 4:5X} ::: glutes crazy sore. hamstrings/adductors/quads sore too. lunge life.
11:00 AM: water
12:00 PM: food: 4 x eggs, 1/2 english muffin + strawberry jelly, orange juice, water
03:00 PM: food: salted peanuts (crack em), water (those peanuts wrecked me, i think… stomach bubbly/destroyed)
06:00 PM: food: turmeric/lemon rebbl drink, lots of water
08:10 PM: workout: light (grass, legs TOAST, stomach wrecked): 1h:20m @ {light progression, 11:XX down to 8:27} + buildup @ mile 7 {2min24s @ ~5:30 down to 4:50 @ 5:02, pitch dark}
09:30 PM: food: flax oatmeal + blueberry honey + pink salt, beet juice, water
11:00 PM: food: english muffin with vanilla (rxbar) almond butter (really good), water

workout: light (grass/dirt/rocks, glutes sore af): ~30 min very light with {~1 min @ 4:5X} ::: glutes crazy sore. hamstrings/adductors/quads sore too. lunge life.

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workout: light (grass, legs TOAST, stomach wrecked): 1h:20m @ {light progression, 11:XX down to 8:27} + buildup @ mile 7 {2min24s @ ~5:30 down to 4:50 @ 5:02, pitch dark}

glutes/adductors so sore.

happy with the buildup, felt good. was hard to see so had to be careful.

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2 Likes
672

light + light speed day.

07/22/2018

bw = 141
bw before bed last night = ?
soreness = glutes alot, hamstrings/adductors moderate, right calf slightly
aches/injuries = ankles in a few spots occasionally - mostly right ankle
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
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:00 AM: water
09:50 AM: workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40
10:45 AM: workout: bw
10:55 AM: food: 3 x grapefruit
01:00 PM: food: araxi burger: bleu cheeseburger w/ bacon, sweet potato fries, cookies & cream milkshake, water
04:15 PM: movies: equalizer 2
07:00 PM: water
08:45 PM: workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m
10:00 PM: food: flax oatmeal + pink salt + honey, peanut butter, lots of water
10:30 PM: some light self massage on my right calf

workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40

1690×540 76.7 KB

workout: bw

  • ok

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

workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m

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673

light + light speed day.

eating light as you can see. had my eggs been fine, tonight would have been very light.

trying to get used to “less frequent” food… i feel so much different during my fasted runs, or if i haven’t eaten for a while.

on morning fasted runs, I feel much weaker endurance-wise, but have power if I punch it.

want to get “better” at running on “less food” or “not as frequent food”, hence some of the fasted running lately.

07/23/2018

bw = 142
bw before bed last night = ?
soreness = glutes slightly, hamstrings/adductors moderate, calves slightly
aches/injuries = hip flexors/groin barely, right big toe baely
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
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:30 AM: water
09:15 AM: workout: light/quick (dirt/rocks, fasted): ~26min with {1m:30s @ 5:1X, so slippery} + {stride @ 4:42} ::: stride length gets wrecked on these loose rocks, felt so weird, not good to run hard on that
11:00 AM: food: dunkin donuts: 4 x egg & cheese wraps, frozen butter pecan coffee, water
12:00 PM - 07:00 PM: lots of water
08:30 PM: workout: light to moderate progression (grass, kinda mushy, legs better, NO WATCH): 54min from 9:49 to 5:42 + 42s kick (~5 avg, 4:48 peak) :: felt pretty good, surprisingly easy first 3 miles
10:00 PM: food: oatmeal + pink salt + blueberry honey, 5 x EGGS (ABORT: tainted, FUCK, water
11:00 PM: food: boreshead chicken & bacon ~6" sub, pint of haagen dazs peanutbutter ice cream, lots of water

eggs wrecked me. thought it was my taste buds at first but, they tasted fishy… :frowning:

feel awful after the pint of ice cream, but it made me feel good at the time. decided to down it to get my mind off the tainted eggs. lol. won’t make this a frequent occurrence.

workout: light/quick (dirt/rocks, fasted): ~26min with {1m:30s @ 5:1X, so slippery} + {stride @ 4:42} ::: stride length gets wrecked on these loose rocks, felt so weird, not good to run hard on that

1686×472 71.2 KB

workout: light to moderate progression (grass, kinda mushy, legs better, NO WATCH): 54min from 9:49 to 5:42 + 42s kick (~5 avg, 4:48 peak) :: felt pretty good, surprisingly easy first 3 miles

2130×576 91.6 KB

1 Like
674

light + speed day.

07/24/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/adductors slightly
aches/injuries = hip flexors/groin barely
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
hours sleep: 7.5

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:00 AM: water
08:45 AM: workout: light/moderate (grass, kinda dead, fasted): 35min with {8m:15s min @ ~6:15} + {30s kick @ 4:40}
10:00 AM: food: buffalo chicken wrap, lots of water
03:00 PM: food: rxbar, banana, trail mix bar, 4 x hersheys kisses, lots of water
06:00 PM: lots of water
07:00 PM: water
08:15 PM: workout: surprisingly good session: light (grass/mud/flooded, dead): 1.5 hr @ progression from 10:27 to 6:45 with {stride @ mile 9, 30s @ 4:33 peak}
10:00 PM: food: 1/2 of an egg sandwich, curry chicken salad (so good), beet juice (so good), some jalapeno potato chips, lots of water
11:45 PM: food: rxbar, water

workout: light/moderate (grass, kinda dead, fasted): 35min with {8m:15s min @ ~6:15} + {30s kick @ 4:40}

1616×554 81.1 KB

workout: surprisingly good session: light (grass/mud/flooded, dead): 1.5 hr @ progression from 10:27 to 6:45 with {stride @ mile 9, 30s @ 4:33 peak}

1662×658 104 KB

675

light-ish + speed-ish day.

07/25/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings/adductors barely
aches/injuries = legs a little achy, calves achy
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
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:30 AM: water
09:20 AM: workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy
10:10 AM: workout: bw
10:30 AM: food: new orleans chicken salad wrap, turmeric drink, rxbar, lots of water
02:30 PM: food: a few chocolates, rxbar, banana, lots of water
05:00 PM: water
08:00 PM: rxbar, water
08:30 PM: workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough.
10:00 PM: food: 1/2 of an egg sandwich, curry chicken salad (love this), some jalapeno potato chips, beet juice, tons of water
11:00 PM: food: koia coconut almond protein drink (so good), water

workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy

1772×560 83 KB

^^ rough but got a sub6 fasted in the crazy heat.

workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough

1936×644 105 KB

^^ 138 after workout

2 Likes
676

light-ish speed day.

no hard workouts tomorrow, because I might do a 5k on Saturday.

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

07/26/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings barely, calves barely
aches/injuries = legs a little achy, calves achy
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
hours sleep: 8

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?

log:
08:15 AM: water
09:10 AM: workout: light (grass/mud/mush, CRAZY HOT, mush universe): ~45 min @ {quick progression from 10:20 to 5:51, peak kick @ 4:36} ::: think i’m nearing full glycogen depletion, lol // 137 lb after run
10:15 AM: food: beet juice, rxbar, english muffin with irish butter, banana, lots of water
01:30 PM: food: turmeric drink, rxbar, lots of water
05:00 PM: lots of water
06:00 PM: food: rxbar, water
07:30 PM: food: rxbar, water
08:00 PM: workout: nice session! (grass/mush drying): 1.5 hours light w/ 10 strides (4:5X) mixed in ::: breaking in my new pair of shay xc4’s (found a few on ebay!!)
09:40 PM: food: beet juice, banana, lots of water
11:00 PM: food: tons of blueberries, italian sub, 2 x pickles, blueberry/watermelon juice, coconut water, rxbar, water
12:20 AM: lots of water

workout: light (grass/mud/mush, CRAZY HOT, mush universe): ~45 min @ {quick progression from 10:20 to 5:51, peak kick @ 4:36} ::: think i’m nearing full glycogen depletion, lol // 137 lb after run

137 after workout.

1918×526 85.4 KB

workout: nice session! (grass/mush drying): 1.5 hours light w/ 10 strides (4:5X) mixed in ::: breaking in my new pair of shay xc4’s (found a few on ebay!!)

138 after workout

1934×674 116 KB

ate a decent amount tonight. need to keep it light tomorrow and maybe try for sub11 2 mile on saturday. no idea yet tho… i really need to get this sub11 2 mile though.

677

I tell you what… those fasted runs in the morning, especially in the heat, are HARD.

It’s interesting to run in a fasted state. It’s very difficult especially when you try and run hard. So it’s interesting to say, put a “governor” (speed limiter) on your engine, using a nutritional strategy (ie fasted state), and then see how you perform. I did this a few other times with decent results. Going to keep messing around with it for a bit, but being extremely cautious not to wreck my stomach. I think I have that figured out though: can’t train too long & have to avoid caffeine. The morning fasted workouts have to be shorter. They can be hard, but not like 2-3 hours. <= 1 hour seems do-able (with only a small amount of that work being hard, if that). Also, if stomach is rumbling really bad, probably best to skip the fasted run - or eat something. Running with your stomach rumbling prior, means it could go nuclear.

My bodyweight also seems to drop quicker when I do fasted morning runs. Last November (2017) I was doing them and hit a freak 17:4X 5k on my watch, 18:05 official, which was a massive PR. That is still the lightest I ever raced at (138). I still remember it because it felt crazy. I felt I was adapting to the morning fasted running/training. Just felt different when I was doing it. Then went crazy in a race out of nowhere. I messed it up by getting greedy with it and experimenting with “coffee” prior. I think the combo of black coffee + hard fasted running is what really wrecked my stomach. I also did one fasted 5k race, just to see what would happen. That was a really bad idea, felt like I was going to die. The combo of adrenaline + race + empty stomach was brutal, perhaps the most brutal performance conditions i’ve ever experienced. I was wrecked for a few weeks after that. Took like 3 weeks for my stomach to “heal”.

dno just some thoughts.

pc!

1 Like
678

signed up for a 5k tomorrow.

trying to focus on just PR’n my 2 miles. been way too long to not go sub11. doesn’t even make sense tbh… 11:09 for 2 miles is my PR, and that happened in a 3.1. I should be able to hit 2 in under 11 min. Seems more like a mental barrier at this point. Going to try and crack it tomorrow I think.

07/27/2018

bw = 141
bw before bed last night = ?
soreness = calves barely
aches/injuries = calves a little achy
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
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

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

log:
08:15 AM: food: rxbar, orange juice, coconut water, 3 x banana
01:00 PM: food: rxbar, banana, water
04:00 PM: food: 6 x hershey’s chocolates
06:15 PM: food: true foods kitchen: bowl of chicken noodle soup, salad w/ grilled chicken + goat cheese, water w/ lemon
07:30 PM: food: beet juice, few pieces of multigrain sourdough, water
09:30 PM: food: coconut almond protein drink (love this), rxbar

cool story: :ibrunning:

some dude (worker at the restaurant) gets my attention at true foods kitchen… says:

him: “excuse me?”
me: “hey”
him: “are you from Kenya?” (looking at my Kenya bracelet)
me: “hahahaaha. no, I follow the running culture of Kenya. Love Kenya.”
me: “this bracelet is straight from Iten Kenya though!”
me: “where are you from?”
him: “Nairobi”
me: “ah awesome. they just announced today that Nairobi will host the 2020 IAAF World Championships”
him: “cool”

“are you from Kenya?” ← haha.

I think he just didn’t know what to ask me, or how to ask why I was wearing a Kenya bracelet. You could see he was very surprised, but also very happy.

pretty cool. :smiley:

a beautiful bracelet indeed… i truly love it. ordered one last week from Artiken, which will arrive in like 2-6 months lmao. Takes them forever apparently, so many orders, all hand made.

https://www.instagram.com/p/BkFlysAly0X/?taken-by=andrewdarqui

https://www.instagram.com/p/BlGdoyHF2VK/?taken-by=andrewdarqui

3 Likes
679

Yeah it’s a great looking bracelet :slight_smile:

Good luck with tomorrow’s race
You have been resting up a bit lately, so you’ll be fresh and just hammer that 2 miles to a new bit PR

1 Like
680

Looks like you ran through a waterfall there…

1 Like