01/22/2018:
workout: BW
workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7’s + (2) 6:5X’s, 1 c/d
someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife
decent for the effort/surface. nice.
wanted to keep going, but they shut the lights off… probably a good thing.
01/24/2018:
workout:morning mixed speed: 10min @ “wannabe HMP” (6:03+6:05=6:04), 2’ jog rest, 10 min @ “wimping out pace” (~6:30), 2’ jog rest, 5 x ~2’ on/1’ jog rest @ ~6:00 min/mi, 4 x (THE FUN STUFF :D) 210m/210m jog rest @ (39, 39, 39, 34/~4:20mm)
nice session. wimped out too much on the 2nd 10 min effort. 
workout: bw
workout: evening light long run, soft/mushy/slow turf: 10 total @ 1 light, 1 moderate (6:39), 7 light (~7:3X-7:4X), 1 c/d ::: next two days off, 5k race saturday (eheh)
139 lb. after workout.
could be feeling the lack of animal protein btw… but idgaf. fuck it. 
gn 
01/25/2018:
major bw drop out of nowhere, 140 lb vs ~144-145 lb.
workout: bw
Deserves its own post!
This is funny. Anthony’s Coal Fire Pizza just tagged me on IG: “Carb loading for a race? We have the perfect options for that, just ask @andrewdarqui. #CarbLoad #RaceDay #ACFP #NomNom”
https://www.instagram.com/p/BeYSsYiFlX4/
lmfao!!
01/27/2018:
Tropical 5k:
~3 mile (watch didn’t get a signal until the last mile) warmup/run @ 7ish pace to starting line (eh), strides
5k @ 18:54 official (first mile 5:28, next 2 = eek) ::: 13th OA, 2nd age group
my 1km was ~5:09 pace tho, at least. cool.
https://www.instagram.com/p/BeeBDb1HeZB/?utm_source=ig_embed
https://www.instagram.com/p/BeeCcdenVd3/?utm_source=ig_embed
I wasn’t mentally ready for this race at all … I was actually more focused on the session, the day that followed. I think deep down I just wanted to do that. Been wanting to do that for a while now… finally went for it.
01/28/2018:
workout: Long run in honor of the 2018 Miami Marathon “Marathon” @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear “popped” at mile 21. lol.
was definitely hurting at mile 19 onward.
hamstrings/quads/hips are feeling it a bit. lungs feel great, think this was good for them.
curious to see what I can do better conditions. headwind/spiral wind was massive. at one point it almost stopped me completely, could barely move forward lmfao. I imagine everyone who ran the miami half/full had to deal with that also, tough stuff.
a few more miles and I could have gotten to the end of “miami beach” or something… lol.
raw clip of the wind I was dealing with… LMFAO. insanity. It was ruthless for ~95% of that run, no joke. Tail wind for maybe 1 mile total. Glad I didn’t puss out.
proud of that ^^
solo marathon in 3.2 oz racing flats (1 mile to 5k shoes) into a non-stop strong head/spiral wind.
I mention the shoes because, most people are mind blown that I could run that distance in such light shoes… But to me it’s normal. I felt great in them.
As of today (02/10/2018), they have 520 miles on them and look almost brand new… I just have a light stride, and i’m also light … I think that helps.
01/29/2018:
workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 5
S2: dead hang chinups: BW x 10
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S4: dead hang ng pullup variation: BW x 8
S4: full dip variation: BW x 8
S4: standing single leg abductions: x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 10
S5: standing single leg abductions: x 10
S6: dead hang wide grip pullups: BW x 5
S6: full dip variation (hips abducted): BW x 8
getting ripped / skinnier again… figure it’d be nicer to look like a beast stickman instead of just a stickman.
01/30/2018:
Some “veteran runners” were absolutely astonished that I was able to do this session 2 days after 26.3 miles… i’m built for this sh*t!
workout:
morning track workout:
no w/u (eek)
4 x 7’ on/3’ jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}
3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27}
felt better than expected!
weather was unexpectedly cool as well, great day.
didn’t get much sleep (maybe 4 hours?) but felt great.
i think that “long run” i did on sunday woke my lungs up.
01/31/2018:
workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10
S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10
nice workout. feel stronger than last session BUT still sore, so it affected me.
02/01/2018:
workout: morning hard speed (hammer-time session):
1 mi @ 5:20.3
800m @ 2:26.6/4:57mm
400m @ 65.7/4:28mm
200m @ 30.2/4:09mm
equal very light jog rest for everything
great session! first hard speed since Dec 2017 \o/
very happy about the 400m & 200m at the end… especially the 200m. That 30.2 really surprised me. I think I should be able to crush my 200m PR pretty soon. My “fresh 200m PR” is like 29.8 … This was at the end of some tough work, sooo … exciting.
Invited a bunch of people out to this session, but it was only me & Andrea. She destroyed it. “hard speed track thursdays” might become consistent, loving this tues/thurs/sat/sun schedule, and this type of session fits great on Thursday.
Made a short clip of Paul Chelimo saying one of my favorite quotes (which he says basically every time someone puts a camera in his face):
“go hard or suffer the rest of your life”
love how he points to his brain afterwards… the mental game is real.
https://www.instagram.com/p/Bet15KkBtEi/?utm_source=ig_embed
02/02/2018:
workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10
those small amount of lunges made me sore… wtf. lmao. sosad.
workout: long run workout:
(legs sore, epic weather: rainy/windy but beautiful)
20 mi total @
5.x mi w/u, 5.x mi bridges
1.x mi transition
3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}
EZmiles until 20
tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.
By the time we started the 3 mi tempo, our watches were at ~13 miles… so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.
epic session.
I pushed it on a few of those bridge reps too.
:ibjumping: :ibsquatting: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
btw … I was looking insanely ripped after that workout … and I only lost ~6 lb water. shredded af… hah. got to keep shredding
poop:
top of right foot hurting a bit, tied my shoes too tight I think … I re-tied them before the tempo tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that’s all it is.
^^ one of my top training sessions of all time… will never forget that session. was just epic.
02/04/2018:
workout: bw
S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10
S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3
S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3
S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3
good session.
02/06/2018:
workout:
15k & 10k PR (lol)
morning track: half marathon workout:
4 x (3k HM, 1k float - HM+40s)
first two reps on pace w/ Andrea
last 2 off pace except for the end
shoulders crazy sore (from pullups/dips eek)
nice workout, felt good today. For this half coming up on 02/18, I might be in better shape than I think. I plan to go out at 6:1X pace soo… should def be able to hold that for 10k at the very least. whenever that starts fading, then back to grind time. that’s the plan for now.
kinda cool, overall workout pace was: 9.35mi @ 1:03:24 / 6:47/mi
^^ I dropped off when she dropped out … it’s just so much easier to run with someone. I felt great, but once she dropped, I felt less great… If she had stayed in it, i’d have kept up my paces for at least 4 reps out of the 5 (didn’t do a 5th) i’m pretty sure of it… which is nice to know. I was moving very easy/relaxed today.
Also, a 10k PR :personal-record: when doing half marathon intervals … lmao. funny. My 10k is probably like 38:XX right now (previous PR is like 42min? today’s PR is 41min?). We’ll find out soon that’s for sure. Plan to go out at 6:05+ in this half marathon.
workout: bw
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: forward walking lunges: BW x 5 each
S1: calf raises (neutral): BW x 40
S2: dead hang chinups: BW x 9
S2: full dips: BW x 9
S2: forward walking lunges: BW x 10 each
S2: calf raises (wide): BW x 40
S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 10
S3: forward walking lunges: BW x 10 each
S3: calf raises (close): BW x 40
nice.
02/07/2018:
workout: light morning recovery walk: 5 mi @ 15:XX-14:XX ::: also trying to keep my sleep schedule on track
felt top of right foot too much… bleh.
