Adarqui's Journal

[adarqui]

Yea the log section is great. Also some of the same people who get a bit rowdy in the other sections, don’t bring that to the training logs section, and instead are really supportive etc. I mean that’s cool. It’s just nice to see that, when it really comes down to it, people abide by “the code” (of honor) when it comes to other people trying to achieve their goals/dreams etc.

Training journals/logs to me have always been a “sanctuary” of sorts. Seems that way to most everyone else too.

And ya, FB is a wreck. ← how big will this emoji be? probably not enormous… seems to be enormous when quoting someone.

peace man!

[adarqui]

will post more later but,

official 18:05 (long by ~0.7 mi I think): MPS SuperHero 5K 2018

17:43 unofficial! new 5k PR by 7s. PR PB

• 7.7 mi Run Activity on March 3, 2018 by Andrew D on Strava

5:37, 5:48 (hill at 1.5 which took me into the low 6’s), 5:43, 0.17 @ 5:21.

Felt like I was in all splits sub-5:40 today… crazy. The first 5:37 was very easy, relaxing/effortless easy.

ran the whole thing solo too … that’s why the 5k itself was easy … just ran at a steady pace, no one to battle with etc.

Here’s what I wrote on strava:

MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
the last 0.1 said 0.17 for me. felt like it too based on the mile markers.

good stuff. great event with a great cause.

the guy on a bike who was leading me through the course stopped midway up the hill, he was like F that. lol.

also since this was the first ever MPS Superhero 5k, I have the course record! trollface

some little kid lead us out at the start … he was running pretty fast I was impressed. He was moving for ~300m.

I thought this was going to be a completely flat 5k… lol’d up the hill.

https://www.instagram.com/p/Bf3oUKdn-Bu/

also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc… like this:

https://www.instagram.com/p/BfmlNoDj_kU/

^^ That’s a video on ig… heh!!

[mortdk]

Congrats man that’s a very respektable 5 K time. And Course rekord holder thumps up

[adarqui]

Thanks alot man!

By “racing season” (next October/November/December), I want to drop some low 16’s for 5k… big goals in 2018. I mean that’s been on my mind since the start of 2018 so it’s not new. Need to keep building my aerobic base, that’s the main focus right now. Building that base, building work capacity, and still getting in some speed maintenance (and occasional dedicated speed blocks).

But ya I just want to be good from 200m on up to marathon. hah.

peace man!

[adarqui]

Big whacky post from today.

03/03/2018:

bw = 144

beet juice & prunes the night before, made me feel great in the morning… this is the third time that’s made me feel great in the last few weeks. I like it.

workout: MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/

workout: after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X

• https://www.strava.com/activities/1434247233

eventually started pushing the pace up the hills. fun stuff.

^^ always love teh datas.

so technically put in ~16 miles today.

That middle-long run on the hills was very intense, loved it. Need to keep that in my toolkit, at least ~2x/month.

peace!!

[countrygirl2016]

Beet juice and prunes?!? I’m open to new things so I guess I could try that!

[adarqui]

My favorite running photos of February 2018!

My absolute favorite of the month, is the first one. So Tsukasa Kawarai get the title for Feb 2018, he beat out some very well known/incredible photographers (Vernon/Dettman) IMHO.

https://www.instagram.com/p/Bfvs4q-HGw1/?utm_source=ig_embed
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https://www.instagram.com/p/BfNshmKnwQj/?utm_source=ig_embed
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https://www.instagram.com/p/BfMTOCxhp6L/?utm_source=ig_embed
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https://www.instagram.com/p/BfBkCpdnazW/?utm_source=ig_embed
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https://www.instagram.com/p/Be_FACbh4wu/?utm_source=ig_embed
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https://www.instagram.com/p/Be0hommh1c1/?utm_source=ig_embed
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https://www.instagram.com/p/BfI5s01l9Mf/?utm_source=ig_embed
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https://www.instagram.com/p/BfWBmySHdEi/?utm_source=ig_embed
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https://www.instagram.com/p/Ben6F_sjnwl/?utm_source=ig_embed
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https://www.instagram.com/p/Bfaexgxh_e2/?utm_source=ig_embed
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https://www.instagram.com/p/BfHyRRqnAz5/?utm_source=ig_embed
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https://www.instagram.com/p/BfqRvVQhxDl/?utm_source=ig_embed
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https://www.instagram.com/p/Be-zJj3jsom/?utm_source=ig_embed
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https://www.instagram.com/p/BfBaNODhjo0/?utm_source=ig_embed
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https://www.instagram.com/p/BfBnWf8BuJv/?utm_source=ig_embed
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https://www.instagram.com/p/Bfd7zg-hSQ1/?utm_source=ig_embed
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https://www.instagram.com/p/Bfluqh1BLLh/?utm_source=ig_embed
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https://www.instagram.com/p/Bfisuhhn07H/?taken-by=jake_robertson_htbz
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https://www.instagram.com/p/BfZ5oGInooo/?taken-by=jake_robertson_htbz
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wider perspetive of one of the previous shots:
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https://www.instagram.com/p/BfsU5mMHrvv/?taken-by=julien_wanders

[adarqui]

haha. well, I love prunes … they don’t necessarily always end up too well, especially when I eat an entire bag lmao! I don’t really eat them for any other reason other than I love them. They have some other ingredient in them which triggers bowel movements and such, similar to coffee AFAIK. So it’s not necessarily just the fiber which wrecks people, it’s something else in them.

But ya, beet juice has some studies behind it regarding running performance/RPE, and prunes are great but also help lighten you up erm, in the AM… both of which can be a good combo before a race.

I just picked the first article and didn’t read it, since I need to pass out:

Beet Juice: How Much and When?

Beet juice and tart cherry juice is big in the running/endurance world.

I get this beet juice drink from whole foods, it’s really good:

^^ It says “4.5 lb of produce in one bottle”, and it tastes like that. Great stuff.

I also eat RXBAR’s post run usually → while i’m not at home, so right after my big sessions somewhere else. RXBAR’s seem pretty solid, ingredient-wise etc. I’m not a protein bar fan at all, but I do love these bars. The PB one is my favorite.

So both of those are worth trying if you ever see them in a store, most likely some fresh market/whole foods style store I imagine.

Off to sleep.

goodnight!

[countrygirl2016]

That was a big help and I’m happy you posted a picture so I could see what you meant. I have also never heard of the RXBAR’s so I’ll keep my eyes open for those too. Peanut butter is always a safe flavor I would say or at least my go to. I’m trying to pick up some tips from your log because I like to run some races in the summer and fall for fun. I was excited to have gotten a medal a couple times but no big deal in what I raced. Thank you for the information!!

[adarqui]

Ah nice, glad I could be of some help.

Pretty cool about the summer & fall races. Fall/Winter is huge around here, summer everyone disappears hah. What distances? 5k? or longer? or both? Local races are always fun events!

peace!

[countrygirl2016]

I’m sure I can learn a lot from your page and appreciate you being willing to give help. I do 5k’s but would like to build up just to say I did more and finished it. I love to challenge myself and when I get to a race and start passing people it’s soooo addictive!!

[adarqui]

nice!! yea and most likely building up for some longer races (10k for example), will also improve your 5k, and help you pass more people. As for run training, can always just use it as a light warmup before or cooldown after lifting etc, ie 15-30 minutes of relaxed jogging. That’s an easy way to make sure you get some running in without dedicating training sessions to it. The other (even more effective) thing would be actually dedicating an entire session to running 1-2x/wk, ie 30-60 minutes.

It’s funny, “passing people” doesn’t really happen for me. I either pass everyone in the beginning and maintain the lead, or I go out too hard and people end up passing me… lmao.

I basically want to race where I only hear my competition behind me. 8|

peace!

[adarqui]

The last few workouts have been pretty nuts…

[adarqui]

03/05/2018

bw = ?

workout:
(fasted) light to moderate morning run:
3 x progression @
1: 4 mi = {7:02, 6:40, 6:24, 6:11}
2: 3 mi = {7:15, 6:49, 5:43 (3: going from 6:50 to 4:50 to make the 5:43)}
great session! nested progressions reminds me of “recursion” 8|

that last split is kinda interesting… considering how I brought it down from 6:50.

workout: bw

• a bit weak, groin hurting on first set of ng pullups… annoying shit (and scary, need to be careful)
• no calisthenics since last wednesday, and i felt it

S1: 3sec paused dead hang ng pullups: BW x 9

• felt in left groin

S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 15
S1: neutral calf raises, back extended/hips locked: BW x 15
S1: no pause forward walking lunges: BW x 10 each leg

• left hammy tweak in first set… lmfao
• should be fine tho… ridiculous.

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 15
S2: wide calf raises, back extended/hips locked: BW x 15
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 12

left hammy tweak is kinda odd, seems like just going “too long” without calories, tightening up a bit after running, and one of the first few lunges made me feel it in there a little… then as the workout went on, felt it a bit more.

it’s gone away “mostly” towards the end of the day.

[adarqui]

also, one of my running friend’s (guy who helped me hit my 1k PR, “The Cobra”), hooked me up with his pair of Saucony Endorphin Racer V2’s - size 12. They are too big for him. Just like the size 12.5’s are too big for me - so I never run in them. Anyway, the 12’s feel perfect. I can run in these.

https://www.instagram.com/p/Bf9SyVCj05s/?utm_source=ig_embed

[adarqui]

03/06/2018

bw = 144

track day!

insane workout.

workout:
morning track speed + solo tempo:
8 x 3’/2’jog @ {6:00mm,5:57,5:49,5:46,5:44,5:34,5:32,5:11}
4x40s @ {5:05mm,5:04,5:09,4:31}
4mi tempo @ {6:14,6:03,5:56,5:52}

broke in a new pair of saucony endorphin racer v2’s … i’ve been wearing them (size 12.5) as casual walk around shoes for a long time now, but the Cobra hooked me up with size 12, which I feel I can actually run in. My other ones are just too big - these run 0.5 too big.

anyway, these shoes are crazy fast… they are very intense shoes, you can really feel the impacts, even on a track/turf … but, you fly. pretty much just a bit of protection for your foot and that’s it … also the laces/lacing structure feel really nice.

great session tho, felt great!

tempo was comfortable at the end, which is kind of awesome, feels like i’m entering a new level.

just need to stay healthy, be safe etc.

^^^ The day after, I realized I hit an 18:31 5k at the end, during my 4 mi tempo … kinda nutty to hit that after all of that speed work. A few of the guys I train with who are faster than me (from 5k+) were pretty surprised that I could hit that tempo after the speed work. After the speed work, they went on to cool down, and I finished my tempo before their cooldown was complete. They were like wtf? lmao. They said their legs were toast… interesting.

track photos:

https://www.instagram.com/p/Bf_L5dFjcb_/?taken-by=andrewdarqui
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https://www.instagram.com/p/Bf_Mi6EjgQM/?taken-by=andrewdarqui
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https://www.instagram.com/p/Bf_NzGGjqX6/?taken-by=andrewdarqui

[adarqui]

03/07/2018:

bw = 144

workout:
light morning trot (grass):
8 mi easy @ {7:3X-7:1X, no watch}
1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58}

zoomed into the last mile, i love doing these slow start to very fast finish progressions within one split:

workout: bw

• a bit weak, groin hurting on first set of ng pullups… annoying shit (and scary, need to be careful)

S1: full pullups + dead hang finishers: BW x 11

• felt in left groin

S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg

S2: full hang chinups + dead hang finishers: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg

S3: full wide pullups + dead hang finishers: BW x 9
S3: full dips: BW x 8 (lol)
S3: forward walking lunges: BW x 10 each leg

[adarqui]

finally, after all of that, the race predictor on my watch is giving me nutty numbers:

https://www.instagram.com/p/BgCbPEJjV-5/

5k @ 15:53 =

WalkJogRun

hah. the only thing in that list that i’d have a shot at is the mile number, if i sharpened up for it. i definitely feel like i’m in sub5 shape right now.

funny tho… dream numbers.

[mortdk]

Ahh my running friend, that was a nice pair of shoes you got yourself there.
They’ll bring your marathon sub 2:30

About your groin. It could be your Psoas that’s thorn a bit. Be very careful, when going all guns blazing in sprint or very fast running with big strides your psoas takes some pounding.
See a PT, if you got access.

I envy your running a bit man

[countrygirl2016]

Thank you very much for the tips and I will be putting it into action as soon as I can. It makes sense now that you say it but I haven’t been incorporating into my workouts like I could without focusing too much on it. I also was playing basketball at the end of the workout and thought that was helping too. I think the reason I was able to pass so many people is because they wanted to go as fast as they could from the start and I kept a low pace until the end and would turn up the heat. They were way exhausted before me and I smoked them! I really need to take the time to edit my workouts.

I LOVE THOSE SHOES!! The color is perfect