Yeah as the Hog says there’s tons of info right there.
Now you just get over that cold man.
Before it gets to be one of them colds that keeps on for month to come.
1 Like
light + speed day.
green mucous. fuck. getting better though, generally.
08/13/2018
bw = 143 (lots of “retention”)
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 = good
hours sleep: 7 (brutal sleep … planned on getting up at 5:30 AM…)
wakeup = 07:00 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
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?
log:
07:10 AM: lots of water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
09:00 AM: workout: bw
09:30 AM: food: 3 x banana, orange juice, rxbar, umcka cold medication, lots of water
12:00 PM: food: 4 x hersheys, water
02:30 PM: food: rebbl golden milk (omg, i sip it so slow), rxbar, lots of water
06:30 PM: food: rxbar, water
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
09:30 PM: food: umcka cold medication, big bowl of chicken soup, french bread, water
10:30 PM: food: koia coconut almond protein drink, water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
that hill path mile was pretty rough. I mean I felt ok during/after, but hard to get some speed. I’d like to really improve my speed on the “flat” during this effort. I could make up alot of time there if I could somehow get the paces down to low 5’s on that flat part of the path, for each lap.
09:00 AM: workout: bw
- surprisingly not weak
3-5sec paused dead hang ng pulllups: BW x 8
full dips: BW x 8
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
that hill workout i did earlier… made me feel really good. heh.
1 Like
thanks man. yea, alien-stuff coming out of my nose 
that said, I am definitely getting better.
i’d love for this mucus to disappear by thursday. Trying to do a 5k race, Friday evening. I feel pretty good… Think I can still top3 it while sick. But, would just love to feel even better. I feel really strong right now… These hill workouts have my legs feeling like “arms”, it’s hard to explain. I often feel that when i’m doing hill sessions. By the end of the workout, my legs feel more like arms… lmao. ie, they feel so light/loose/coordinated.
Today’s hard mile on that path was really fun. I just won’t “sprint down” the downhill, it’s way too steep.
I plan to hit those hills again tomorrow. Going to go back there as much as possible I think. Though, since Friday is a 5k race, tomorrow would be my last hard day (morning hills, evening light+strides). Basically the same workout I did today, except the morning workout will be lighter as well. Then wed/thurs = very light & flat.
I’ve come up with so many workout variations at this small hill park that it’s nuts. I can run it tons of different ways. That seems like it could be extremely powerful. Hard uphills vs hard flats, hard flat to one hard uphill, hard everything, light everything, more flat than hills, more hills than flat etc. Should be lots of grueling fun 
peace!!
light day. completely toast from yesterday.
cold improving!!
08/14/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
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 = 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: …
top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: 30
HR high: ?
log:
08:00 AM: lots of water
08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
10:00 AM: food: grapefruit juice, almond milk protein drink (decent), rxbar, 2 x banana, lots of water
02:30 PM: food: anthony’s: big roast beef sandwich, water
04:00 PM: self deep tissue massage on right calf (dug in crazy hard, actually helped, released something - at least temporarily)
05:00 PM: food: rebbl mango/turmeric (ok, but nowhere near as good as golden milk), water
07:00 PM: food: rxbar, water
08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
10:00 PM: food: sautee’d broccoli/cauliflower/carrots with salt/black pepper/irish butter (came out GREAT), koia coconut almond drink, pineapple juice, 2 x rxbar, water
11:15 PM: food: umcka cold medication
08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
wed/thur = very light … probably super slow 30 min sessions morning/evening.
need to recover for friday (evening 5k race) so i can battle it out.
1 Like
very light day - recovery.
cold almost gone! still slightly there.
08/15/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = calves barely (different feelings), after walking in heavy groceries: left hamstring micro tweak :raging:
other = cold improving
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: 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: …
top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:00 AM: lots of water
08:30 AM: light stretch (half squat + lean forward position hold) of soleus while outside
09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m
09:45 AM: workout: bw
10:00 AM: food: strawberry protein smoothie drink, rxbar, water
01:00 PM: food: veggie/hummus wrap (very good!), rxbar, 2 x trail mix bars, water
04:00 PM: food: beet juice, rxbar, water
07:00 PM: food: rxbar, water
09:00 PM: food: portobello mushroom burger (from WF, so damn good), asian ish pasta (wok’d), rxbar (overdid it), koia cinnamon almond protein drink, some multigrain sourdough, lots of water
10:00 PM: leg drain: 35 minutes
11:15 PM: food: tart cherry apple cider vinegar shot
12:00 AM: tons of water
09:00 AM: workout: recovery (grass/dirt/rocks, fasted): 33m
left calf/hamstring acting weird out of nowhere tonight - inactivity pains… eh. probably just need some sleep.
left hamstring slight tweak, felt better after i did an evening light trot. it’s an odd tweak tho, feels more like a “sensation” than pain … very odd heh.
^^ @MarkKO
that ADL-tweak-life…
08/16/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
other = cold improving
calves painful to touch/massage = more 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: 9.5
wakeup = 09:30 AM (slept in, needed it)
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
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: 31
HR high: ?
log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.
after im done doing it, no pain when i get up and walk initially. it’s just a “dead pain” when i initially get up/walk etc. really annoying. i’ll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
hamstring felt way better afterwards. like i keep saying, very odd.
1 Like
feel good today. haven’t noticed it really, so that’s a good sign. annoying af tho.
should be able to run hard tonight.
right calf felt amazing upon waking up today… that deep self-massage “hit the spot”. usually when i wakeup (many months now), my first steps out of bed, i feel that dead feeling/slight pain in my right calf. it goes away as it warms up. comes back when it cools down etc.
today, 0 pain/dead feeling. also 0 upon starting my light run.
left hamstring “sensation” disappeared as well (at least for now). I kept calling it “odd” because it wasn’t just a normal tweak/pain, almost like something else was going on in there.
anyway, need to dig into some spots more often, but safe dig.
Also need to see a pro deep tissue massage therapist once in a while.
1 Like
It could be the layoff due to illness have helped a bit as well.
When you up the training again it might come back, so you have to watch out for that.
didn’t turn out that way, haha. I tried hard, but just blew up. First mile was 5:27 so, definitely tried to push it. but ya, it might help overall though. it did give me some rest. have a big back2back coming in september. My focus is on the 09/08 race (local race, fast one). I got 3rd 2 years ago, 2nd last year. This year I really want to get first. The race on 09/09 is usually fast too. Never did that one before. Would like to top3 it. So, goals are: 09/08 = #1, 09/09 = top3. :F
Yup thanks! cold still isn’t gone. It keeps improving but won’t completely disappear. I imagine by next week it’ll be completely gone though, lol.
Going to do lots of light/long training these next few weeks sooo… Should be good.
peace man!
1 Like
yesterday. logging from memory
was too hard to log properly, given the distance i had to travel to/fro.
oh ya this was my first race at 36 y/o lool.
08/17/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more 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 = 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: …
top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: 38
HR high: ?
log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf … felt this the next day 
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- 3.8 mi Run Activity on August 17, 2018 by Andrew D. on Strava
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o
light + long day. need to open up my lungs.
08/18/2018
bw = 141
bw before bed last night = ?
soreness = hamstrings/quads/calves slightly
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold improving
calves painful to touch/massage = more 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 = good
hours sleep: 9
wakeup = 09:30 AM (slept in)
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: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
09:45 AM: lots of water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
11:45 AM: grapefruit juice, water
12:00 PM: food: koia coconut almond drink, rxbar, water
03:30 PM: food: koia cinnamon almond drink, water
04:30 PM: food: 3 x small home-made carrot cake, brie/crackers, water
06:30 PM: food: rxbar, water
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
09:45 PM: food: 2 x grapefruit juice, 2 x banana, turmeric / apple cider vinegar drink, water
10:30 PM: food: rebbl chocolate mocha drink
11:15 PM: food: 2 x grapefruit juice, water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
Happy bday!
1 Like
thanks mate!
as far as athletic goals go: want to be an elite masters when I get into my 40s. must stay healthy so i can keep chipping away at that goal.
1 Like
Happy Birthday mate 
1 Like
really appreciate it @mortdk!! thanks man!
one good thing about getting older and getting faster, feels good beating younger folks… lol. My plan is to pick off some Division 1 college runners this November/December… tehehehe.
2 Likes
Love the dunk videos, this is a pretty cool thread. Definitely going to visit again.
1 Like
Thanks alot!
I don’t dunk anymore, unfortunately. Just run & race alot now. Just so focused on running that I don’t want to risk anything with jumping.
I’ll continue to post some old video clips occasionally though hah!
1 Like
light day.
08/19/2018
bw = 140
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, right more 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: …
top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:45 AM: rxbar, water
09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
11:00 AM: food: 2 x orange juice, rxbar, water
04:00 PM: food: rxbar, water
07:00 PM: food: argentinan steak house: skirt steak, salad, sweet potato fries, oreo cheese cake, raspberry flan, water
something else i forget
https://www.instagram.com/p/BmrbxJFFjDz/?taken-by=andrewdarqui
https://www.instagram.com/p/Bmro9BWFR0h/?taken-by=andrewdarqui
09:15 AM: workout: light heat run (grass/dirt/rocks): 1.5 hours @ {1 hour, 9:XX} + {35 min, shuffle} // 133 after run (lol)
- 8.8 mi Run Activity on August 19, 2018 by Andrew D. on Strava
- 133 after session, nuts
calves/hamstrings were twitching afterwards
light/mod day. was going to be light/light, but somehow i felt great in the evening.
08/20/2018
bw = 138 :wowthatwasnutswtf: :ibrunning:
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more 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: …
top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:45 AM: vit-c packets + water
09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: frozen caramel coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: very deep self massage on my right soleus - bruised the fuck out of it, rug burned my calf. eek
01:00 PM: food: trail mix bar, water
04:00 PM: food: 2 x hersheys chocolates, water
05:00 PM: soleus stretching
06:00 PM: food: koia cinnamon almond protein drink, water
07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can’t wait til it gets “cold” 8|
10:00 PM: food: asian noodles, big piece of chicken, banana, tons of water
11:00 PM: stretch: soleus during dishes, and some hams/upper after
12:00 AM: food: koia coconut almond protein drink, water
09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
09:30 AM: workout: bw
- strong but kept the reps low
3-5sec paused dead hang neutral grip pullups: BW x 5
full dips: BW x 5
07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can’t wait til it gets “cold” 8|
seemed slightly cooler than usual tonight, which made me feel really good. this morning was like 100F heat index, felt like i was a lobster.
should have pushed mile 6 more. i decided too late into it to “push it”, still got to 5:3X by the end but should have just made the whole split faster. would have made this session perfect.
right soleus a bit whacky, was bothering me today so i deep tissue massaged the fu*k out of it… caused some bruising etc, but made it feel good. ehh.
really nice session tho.
