btw a photo of the start of the half/full … cool photo. also i’m on the far left in all black, lol.
https://www.instagram.com/p/BfZYz64Hq0l/?utm_source=ig_embed
.
also someone I know took a photo of me:
https://www.instagram.com/p/BfbJucvH_oE/?taken-by=andrewdarqui
.
and a video, on a potato cam! hah.
https://www.instagram.com/p/Bfba9QUByuk/?taken-by=andrewdarqui
02/20/2018:
bw = 145
workout:
recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog
legs were poppin.
plan was to go light with a little speed mixed in, deviated a bit by adding more volume of ~100-120m relaxed strides. BUT, made sure to go easy on the recovery jog (~9:XX pace).
last ~120m stride was easy low 4’s, so that’s cool. My mile/km should be nuts in December if I stay healthy (that’s most important). Lots of solid base building going on right now, can definitely feel it in a workout like this… Cut the workout short just to be safe.
Next hard workout on Thursday. 
nice!!!
02/21/2018:
bw = 143
workout: bw
S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 25
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 25
S3: close calf raises, back extended/hips locked: BW x 30
S3: 3sec paused forward walking lunges: BW x 10 each leg
pullup variations & dips were solid!
nice. strong.
calves got way more sore after this session.
yesterday:
02/22/2018
bw = 145
workout: morning mixed speed:
started too late (very hot)
calves sore
13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d
dropped a 5:49 mile in there during the fartlek, lol.
haven’t hit 16 mph in a while, so that’s cool.
today:
02/23/2018:
bw = 143
workout: bw
S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 11
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 5sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg
fairly strong, a little tired.
bumped up my paused lunges to 5sec, felt it nice in glutes/quads.
top of right foot has been very tight lately … from that “tying shoes too tight” injury. dammit. I mean, it feels fine but, when I stretch it by forcing my toes into flexion, it’s incredibly tight. not good. stretching it lightly while lying down on the computer right now, by forcing my toes into flying by resting it “into” a thick pillow.
need to make sure this doesn’t become a serious issue. might need to force myself to rest it for like 5 days at least. hoping I can avoid that but, might need to do it this week. If it was “hurting” i’d be more worried. I didn’t notice it today at all until I forced my toes into excessive flexion at night, then I was like holy shit this way too tight. bleh.
also, the day before my half marathon I jacked my pinky toenail up … stubbed it into a door, so clumsy. It’s been painful as hell off & on. I fixed it the night before. It improves when I “go to work” on it and clip something out. I think I basically jammed it so bad that it became “ingrown”. Luckily it’s just my pinky toenail. I mean, if I have to I will eventually pop this nail off - it’s so small… but hoping I can just keep fixing it until it’s back on track.
peace!
02/24/2018
right foot felt great!
a bit sore from lunges yesterday. wore my heavier shoes, the insoles “broke” lol.
workout: long run workout: 21 miles
3 w/u
10 mi @ 6:5X, 2 @ 7:XX
1.5 light, smoothie
3 mi of bridge repeats
1 c/d
wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off.
had to pull those insoles out afterwards so I could run properly (for the bridges etc). The construction of the insoles stitched insoles is so weak in these shoes, kinda ridiculous. Afterwards while i’m eating breakfast, some guy is like, “those look nice, do you recommend them?”, I go “well this is my first run in them and the stitches insoles ripped out”, and he lol’d and showed me his phone, he was about to purchase them. So, a lesson to Brooks: need better insole construction!
Hit some decent paces on the bridge uphill segments, 6:XX’s after mile 17 so, nice.
Planned on hitting 4 mi @ 6:4X after the 10 but was toast. Abort.
decent session. without a doubt i’m in considerably better distance shape than I was 2 months ago. So that’s cool. Need to start really working on my tempo’s though, 4-6 miles etc.
also, possibly my RHR but who knows, don’t trust my watch … it seemed fairly accurate today though, but sometimes it’s way off. sooo:
https://www.instagram.com/p/BflyM_HHRiS/?utm_source=ig_embed
dat 32 life.
Post flood cometh.
02/25/2018:
bw = 143
07:30 AM: workout: morning light to moderate long walk: 11 mi total, ending with 4 faster miles.
06:00 PM: workout: light run w/ hundreds of folks to Marjory Stoneman Douglas High School → In support of MSD, Parkland, Coral Springs, & all victims of senseless violence :: A few extra miles with friends afterwards
https://www.instagram.com/p/Bfq84raHxWB/?taken-by=andrewdarqui
Most interesting thing about visiting that school was: even with well over 1k people, you could hear a pin drop. People’s nature was to not make a sound and pay their respects. No chanting, yelling, loud talking … complete silence. It was very interesting. Afterwards we met back up, and a victim’s father spoke… powerful, sad, brutal, passionate etc.
02/26/2018:
06:20 AM: workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
bringing back some light fasted runs & no-watch (no looking at watch) runs. \o/
workout: bw
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
tweaked left calf BEFORE working out, ie a few minutes after waking up, stumbling reaching for something and forcing my foot into some excessive dorsiflexion. lame.
felt fine during workout until the end.
02/27/2018:
bw = 143
workout: morning light speed: 3 x 10’ (1.6mi) / 2’ rest @ {6:15, 6:22, 5:59}, 8’ rest, 4 mi @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus slightly after waking up / b4 workout - BLEH!! felt it at the end
solid session. everything felt pretty easy today. annoyed with my left soleus. basically stepped on something that caused my toes to extend/ankle to dorsiflex, and soleus pulled slightly. so stupid. didn’t feel it until the last mile. planned on finishing with some HARD speed but didn’t since I started feeling it. bleh bleh bleh.
it’s interesting how easy that workout was… i guess this was one of my good days. everything was easy, no problem.
also kicked hard the last 400m of the last mile, for fun. probably hit that 400m @ < 75s (sub5 pace).
You seem to be getting nicked up. Foot, calf. Might be a bit over extended.
Glad the foot’s better though, you kind of need that in your sport 
Calf injuries SUCK. Tore mine sprinting a few years back, it was 8 weeks of hell coming back.
02/28/2018
bw = 143
workout: bw
S1: 3sec paused dead hang ng pullups: BW x 11 :wowthatwasnutswtf: (barely felt it in groin)
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20 (no calf pain)
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20 (no calf pain)
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20 (no calf pain)
S3: 3sec paused forward walking lunges: BW x 10 each leg
03/01/2018:
bw = 143
workout: light morning trot (grass): 2 x light progressions: 1: 5 mi @ {7:28->6:33} … 2: 4 mi @ {8:25->6:31} with the 6:31 going from 7:4X->5:4X ::: being careful of left calf & right tib ant
felt great. really easy effort on everything. nice.
03/02/2018:
bw = 143
workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow!
thanks! will reply tmw.
i should have been asleep over an hour ago but
I LOST MY FUCKING SHIRT. It’s driving me insane. I wore it this morning for my run, and now it’s completely disappeared. Someone stole my hat once from my backyard, now i’m wondering if they stole my shirt…
It’s completely disappeared and it’s really bothering me.
unreal.
5k race tomorrow morning. need to get to sleep.
really annoyed. I wanted to wear this shirt tomorrow too, it breathes well, very light, love running in it… poof. gone.
BLEHL!@$H@)$I@IE2k
csjdpvj
dspfokod;bk
csalvca
clks;CKLNSKVM
SDL;V,
Really hope you got your sleep.
If you read before the race: good luck with it
You are a really decent guy, super positive, keep up the good work Mort
Thanks alot man!
I got 7 hours, which is great. Dreamt about my shirt. Still thinking about my shirt. hah.
About to head out, should be fun. We’ll see!
peace!
Thanks Irish 
I think most guys and girls for that matter at least the ones in the log section is decent and nice.
It’s better than FB 
Yea for sure. But, the over-extension comes from me being an idiot: tying my shoe too tight and doing a long run with it (not noticing it until after), left groin is something i’ve had off and on for a very long time - dead hang pullups seems to have “overstretched” it a bit, and then tweaking my calf after waking up, lmao. But ya, those stupid little things accumulate and then if I train through them, they don’t go away for quite some time. I could completely rest, but they still might not go away for quite some time. So, I kind of just said: as long as it’s not changing up my gait/running form etc, and not actually hurting while I run, then i’ll train with those tweaks.
damn @ tearing your calf sprinting. I tweaked mine doing high volume 200’s once also, but RIGHT at ~10m into my last 200m, stopped instantly (which probably saved my life).
I tore my left gastroc really bad in high school, while playing streetball: went up for a layup and some spaz came down into my calf as I was extending off of that leg to jump, tore the hell out of the muscle belly. That took 8 weeks just like you … 8 weeks before I could walk properly. Crutches for like 3 weeks.
This little tweak I did recently, is probably a re-tweak of some old injury etc.
And ya, that foot just magically healed out of nowhere. It was bugging me mostly when not-running, then out of nowhere recently, it seems to have healed.
Left calf felt fine today, so did right ankle/right peroneal (which i tweaked a little, I think by icing my left calf initially: crossing over my right leg onto my left, to put more weight on it for icing … tweaked my right ankle/peroneal… eh… think about that… lmao).
Left calf is a little tender/tight after all of the stuff I did on it today. Also bottom of left foot is a bit tender, stepped on some rocks during my hilly long run. if I step on rocks with my right foot, if it hits in a tender spot (an old injury), it can flare up a bit.
All that said, I don’t think i’m that wrecked. It just sucks knowing I did a few of these tweaks myself, I mean that’s annoying. I was feeling extremely good up until my “tying shoe too tight” tweak, then a few more tweaks after that, tweak fest. lol… ridiculous.
Going to take tomorrow off, with just some light walking (only an hour or so).
peace man!!
