Adarqui's Journal

Training Logs
721

Exactly. I was proud of myself for that, tbh. I mean, here I am dead af from a race the day prior, and i’m almost diving at the line to beat a kid who didn’t have a bib. Once I realized I did that, it cracked me up but made me happy. haha.

Racing is amazing.

Thanks so much man!

Yup. Felt really bad this morning. BUT, feeling alot better now. Had some chicken soup and french bread, now bundled up. I don’t think this will turn in to anything. Not going to run today though, just a complete day off, rest/relax.

peace!!!

3 Likes
722

Try taking a small clove of raw garlic like a pill morning and night. Usually works for me. Has to small enough to swallow whole, though, because otherwise :face_vomiting:

1 Like
723

Thanks for the advice!

I’m kind of an off/on garlic freak. I’ve eaten it raw many times. HAH. I like garlic but it usually makes me smell like garlic, ie I literally perspire garlic if I eat alot of it.

I was at the grocery store today, thought about getting some prior, but forgot when I was there. That happens alot. I got chicken soup, lentil soup, a bunch of turmeric-ish drinks, orange juice, bananas, oatmeal, and french bread. :smiley:

Dammit @ forgetting the garlic.

1 Like
724

Funny story: a few years back I worked with a guy who suddenly started reeking. Like, hits you in the back of the throat miasma of stench. It happened over a couple of days. After a day or two I quietly asked him if he’d showered recently, and I felt bad because he was a nice guy.

Turns out he’d been to his doc because he was sick and he’d been told his immune system wasn’t functioning as well as it should. He’d heard garlic was a good immunity booster, so the dude had been eating chopped garlic out of a jar by the fucking spoonful :joy: he was eating about a jar a day…

1 Like
725

DAMN. And yes, maybe one clove wouldn’t wreck me stink-wise, but historically even a small amount does hah. A whole jar is batshit. lmfao!! I’d think that would kill you heh!

Always sucks when a co-worker stinks. :F

1 Like
726

got a small cold. :frowning: nothing major, just annoying. nose stuffy/leaky now.

rest day.

08/06/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = knees/ITBands barely
other = slight cold, no sore throat
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 9

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: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:00 AM: food: rxbar, water
10:30 AM: food: chicken soup, french bread (dipping it in there, very good), water
12:00 PM: nap: 2.5 hours
03:00 PM: food: turmeric drink, banana, water
05:00 PM: food: 1/2 thai peanut wrap, plantain chips, rxbar, water
10:00 PM: food: chocolate mousse, water

cold was better after chicken soup, worse after nap. hah.

going to rest again completely tomorrow I think.

also think i’m going to take this week light. haven’t had a light week in a while, and I have tons of races coming up from August 17 through September.

727

This sounds very proper man, take it easy let some of all those little tweaks and illness get a chance to heal up.
September time to smash some PR’s and get some of those sub5 mile and sub3 km in the log.

1 Like
728

Yea man. As much as I don’t want to take a break, I definitely need one. And i’m all about “listening to my body”. Plus several months ago I planned to take a break in August so… This cold was perfect timing. My next scheduled break will be October 29 - early November. I picked this time and that slot because, September/October are going to be nuts with races. So will November/December.

So a little micro-deload before September/October. Then another at the end of October/beginning of November.

Yea man i’ve been slacking on those sub5/sub4’s :frowning:

I definitely want sub17 5k October. Just typing all of that is scary. Then in October I need to try coast but maintain, then peak in late November/early December where I want to make an attempt at officially going sub 4:40 in the mile. I’ll have 3 very fast 1-mile road races to attempt it.

The only “peak” block I have, is basically races from November 18 through December 11. The most important will be a few 5k’s and those mile races.

peace man!

2 Likes
729

Are you doing any 10K races they are that bit longer and did good things for my 5K times when I was running.

1 Like
730

Hey @mortdk,

Not too many 10k’s this time of year. Here are the non-5k’s I have in the next few months:

  • August 25: 8k (5 miler)
  • October 28: 10 miler
  • November 18: 10k (6.2 miler)
  • December: half marathon (13.2 miler)

It’s mostly 5k’s around here, especially in the summer. I’ll stay on the lookout for longer races, for sure. I need to force myself to do more longer races, like you said, it should be a great tool for improving my 5k. Just a solid longer effort, with race stimulus, to stimulate some serious aerobic system gains.

peace man!

1 Like
731

small cold got worse.

rest day x2.

08/07/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none / right soleus slightly (ongoing thing)
other = worse cold, no sore throat
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7 + huge nap later on

wakeup = 06:30 AM

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

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

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
06:45 AM: food: rxbar, orange juice, water
08:30 AM: food: umcka cold medication, egg/cheese flat bread
11:00 AM: food: rxbar, water
01:00 PM: nap: 3 hours
05:00 PM: food: lentil soup, french bread, umcka cold medication
10:00 PM: food: burger fi fried chicken sandwich, salt/vinegar chips, strawberry mousse (i need to chill w/ the mousse), water
11:00 PM: umcka cold medication
11:40 PM: food: koia coconut almond drink

probably won’t run until thursday. going to rest up some more, until i get better from this cold.

2 Likes
732

I made it on to a promo photo for the Vista View Ultra 360 race :smiley:

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I commented that i’m hoping to do it solo next year… nice. Glad I put that out there. Pretty sure I can win it. It’s a 6 hour race on a hilly mulch trail, most laps wins. I run 20 miles on that path for fun sometimes. I’d need 35+ to top3. I’d need 40+ to “guarantee” a win. I mean it’s not often someone gets 40+. Elite ultra runner ran it once, he did 50.4 miles.

His ultra results:

1 Like
733

small cold getting better. used Umcka powder yesterday and today. This is the second time i’ve used it, seems to work.

rest day x3.

08/08/2018

bw = 141 (wow, nice)
bw before bed last night = ?
soreness = none
aches/injuries = none / right soleus slightly (ongoing thing)
other = cold getting better, i think “umcka” works
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9
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: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:45 AM: food: rxbar, orange juice, water
11:00 AM: umcka cold medication
01:00 PM: food: egg sandwich, banana, koia cinnamon almond protein drink, small amount of salt/vinegar chips water
03:00 PM: food: rxbar, water
06:00 PM: lots of water
08:30 PM: food: 3 x banana, flax oatmeal + honey + pink salt, coconut chunks (omg), water
09:30 PM: umcka cold medication

stomach is all jacked up right now. gas/bloat. eek.

going to run light tomorrow morning I think!

734

last few days of workouts, lots of hills (3d in a row!), then a rest day.

going to dominate these hills and see what happens to my running ability.

1 Like
735

light day.

cold recovering.

08/09/2018

bw = 141 (wow, nice)
bw before bed last night = ?
soreness = none
aches/injuries = left adductor origin before run (wtf), left patella tendon after run
other = cold getting better, i think “umcka” works
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, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 7
wakeup = 06:00 AM

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

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

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
06:15 AM: water
06:50 AM: workout: back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol
09:00 AM: food: rebbl golden milk, 3 x banana, rxbar, lots of water
12:00 PM: food: rxbar, rebbl strawberry drink, water
03:00 PM: food: rxbar, beet juice, 4 chocolates, water
06:00 PM: food: rxbar
09:30 PM: food: thick turkey & cheese sandwich, small bowl of pasta, pickle, koia coconut almond drink, coconut chunks (my dog loves em!), water
10:30 PM: water

back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol

had a sore throat before sunday’s race. got alot worse the next few days. so decided to just do complete rest mon/tues/wed. Still a “little sick” (sinus), but on the upswing. Those back 2 back races probably didn’t help much either, immune system was wrecked. Very happy that I got through that second race though, I was really hurting haha.

the w/u + session felt good. i was toast on the cooldown though. just really spent.

going to do lots of hills for the rest of the month.

have lots of races coming up.

left knee lame. left adductor lame.

left adductor = rest injury… eh. i think i strained it a bit while sleeping, tbh. probably no running had me straightening my legs harder at night or something.

left knee achy at the patella.

736

lightish day with some speed.

cold kinda worsened a little.

08/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left adductor barely, left patella tendon barely before run / slightly before bed
other = cold regresed slightly, no umcka maybe?
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, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 7.5
wakeup = 06:30 AM

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

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

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
06:45 AM: water
07:10 AM: workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough
08:45 AM: workout bw
09:15 AM: food: 3 x banana, koia cinnamon drink, rxbar, lots of water
01:00 PM: food: ham/turkey/cheese sandwich w/ honey mustard (really good), salt/vinegar chips, water
04:00 PM: food: 4 x hersheys chocolates, samboza acai drink, water
06:30 PM: food: rxbar, water
09:00 PM: food: banana, rxbar, oatmeal + honey + pink salt, koia coconut almond drink, water
09:30 PM: icing left knee (patella tendon insertion): 30 minutes
some light quad stretching throughout the day

workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough

this park is tough… 3 miles on this hill path is brutal. In comparison, I can do like 15-20 miles @ Vista View. If I can get to 15 miles on these hills, i’d be a monster. :smiley:

1882×986 188 KB

^^^ pretty good speed there… that surface is tough (grass/dirt but very uneven with small dips/rises).

workout: bw

  • ok

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

no PM workout. raining too hard + cold = not a good idea.

737

light but long run day.

cold worsened early on, but alot better a few hours after run. snotted out so much stuff… was mindblowing. felt alien how much stuff kept building up in my nose. :o :uhcomeon:

08/11/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left patella tendon barely before run, slightly after (at times), left medial hamstring tendon insertion barely
other = cold worse early on, better later on
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, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok but tired
hours sleep: 8
wakeup = 06:30 AM

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

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

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160’s?

log:
06:45 AM: water
08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it’s so brutal // 134 lb after run
09:30 AM: food: 3 x grapefruit juice, rxbar, 2 x banana, lots of water
12:00 PM: food: whole foods: berry smoothie + whey protein
03:00 PM: food: big bowl of chicken soup, french bread, water
05:00 PM: food: koia cinnamon protein drink, water
08:00 PM: food: 1/2 turkey + avocado wrap, jalapeno chips, rxbar, water
09:30 PM: food: banana, tart cherry apple cider vinegar shot, water
10:00 PM: some light stretching

08:00 AM: workout: light + long (grass/dirt/rocks/hills, FASTED!, cold got worse again): 2h:10m with {8 miles hills} + {c/d, 9:32 last mile, happy about that} :: love this park, it’s so brutal // 134 lb after run

there was a high school XC team, sprinters, and lots of fitness folks training out there. pretty packed on the weekends.

they should do xc races there.

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1408×614 58.1 KB

that’s actually pretty crazy for a fasted run (for me)… whoa.

1 Like
738

rest day.

figured i’d get some rest today, try and recover this cold more.

08/12/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
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, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok but tired
hours sleep: 9.5
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: …

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

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

log:
09:30 AM: food: orange juice, rxbar, 2 x banana, water
12:00 PM: food: umcka tea, rebbl golden milk drink, water
04:00 PM: food: la fontana: lots of pizza, some calzone, lots of bread/pesto
05:00 PM: food: koia chocolate protein drink, rxbar, water
09:00 PM: food: umcka tea + honey
09:30 PM: food: beet juice, banana, water

739

Your record keeping is incredible

2 Likes
740

hah thanks alot man!

I actually go through phases of even more detailed journaling/tracking but i’ve found it to be too unsustainable, ie I eventually get annoyed just thinking about updating it.

This kind of style with daily aches/injuries/sleep/bw/food (general) and workouts seems to be sustainable, and when I eventually look back at previous entries I can learn alot from it. Once in a while i’ll go back to see how I was training, eating, etc during some period - i’ve found it to be very powerful.

I need to head off to sleep - trying to wakeup earlier so I can get back to early training sessions. Really need to be on a great rhythm for some big races this fall/winter. I can’t be getting by on 5 hours sleep before a big race etc… So, really need to get back into the rhythm of being 100% awake & ready to run my absolute hardest at ~7 AM.

I really love early training sessions too… Being out there as the sun rising has a different feel to it. I just hate going to sleep early… ;f sacrifice tho.

gn man!

2 Likes