I’ve tried that looping stuff to. It didn’t change anything for me.
Other than it takes a few more seconds to tie them.
Congrats on second and 10 k PR. Nice
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Thanks alot man!!
I’m very happy with how I ran today, especially given that I seem to have a small cold and ~4 miles of that 6.2 was with a solid headwind… lmao.
I was so sleepy at work yesterday … even dozed off a few times while programming. Didn’t think anything of it, but now it makes more sense. hehe.
peace!
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From the description of the photo on IG:
https://www.instagram.com/p/BgKMfjpjAVm/?utm_source=ig_embed
IMHO he’s beast af.
The local running scene doesn’t know much about him, which is baffling to me… he is INCREDIBLE. I think because he’s not dropping crazy times and such, people in the “hardcore local running scene” don’t pay much attention to him - or even know of him at all, which is a damn shame. I’ve noticed that I get so much more attention & “invites” to training/runs and such, because i’m so much faster now. I mean i get it, but it’s something that has always bothered me a bit. I mean sure if you can’t keep up with a group of runners, you’re not going to get an invite. Seems lots of people just look at the clock and don’t put everything into the proper context. Bottom line, if you are working hard, you deserve respect. Doesn’t matter what the clock says. You’d think the clock would be a measure of someones dedication, but it’s not always the case. Don’t get me wrong, the running community is pretty awesome, much more so than the dunking/jumping community (it’s not even close). But, there’s always levels of acknowledgement and acceptance in any community, the cases where someone should be included but isn’t, always stands out to me.
peace!!!
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GOOD JOB @adarqui you did great 
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Thanks so much!!
I definitely tried very hard. Was a brutal run haha.
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first 10k race day!
03/10/2018
bw = 144
workout/race:
w/u (~3 miles), race (6.23 miles), c/d (~4 miles)
Giving Kids a Running Start 10k: 2nd OA!!!
37:13 (officlal, PR)
37:04 (unofficial, PR, previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36}
Andrea 4OA! Think I have a slight cold
- 14.3 mi Run Activity on March 10, 2018 by Andrew D. on Strava
- Giving Kids a Running Start 5K/10K
- 10k watch based PR by nearly 3 minutes!!!
pretty brutal 10k … the first 3 miles today were harder than my 5k last week, in which I hit ~5:43 pace … cold coming on might have something to do with it, or headwind, or both, or just fluctuations in performance. dno. all good though, had to push harder than expected - and I did, so i’m proud of that.
last 1.2 miles was brutal.
that “finish with a hard mile” in my recent training sessions, really helped me today. I was hurting but, I had 1.2 miles of “kick” (fatigued kick) in me … kept thinking about the 5:21 I hit after so many miles in training, or the 5:4X’s etc… so, it helped me mentally, because I knew I could finish strong.
so that’s pretty cool.
wanted sub37 but i’ll take it
Also, Andrea (training partner) got 4th OA / first female with a huge PR. 38:38 watch? 38:49 official. flying.
^^ i’ve seen this happen quite a few times for myself… HR going down as I pick up intensity to a certain point. Wonder if it’s legit/accurate & has anything to do with running economy and such… never know. heh.
So Andrea, Cory, and I all agreed to race that 10k, here are our splits:
adarqui splits:
- 5:52, 5:57, 6:05, 6:09, 6:01, 5:50, 0.23=5:36
- that 6:09 was pathetic … i was debating life at that point, then manned the fu*k up.
cory splits:
- 5:50, 5:50, 6:00, 6:20, 6:20, 6:18, 0.13=6:21
- he ran 6:13, said maybe he ran “too many tangents” … I need that tangent skill. I ran 0.1 mile more than him… lmfao!
andrea splits:
- 6:13, 6:11, 6:20, 6:12, 6:16, 6:14, 0.23=6:03
Also the guy who won the 5k, ran @ 5:08 min/mi pace, he was flying. HEH.
resting the next 2 days, pretty sure of it.
peace!!!
4 Likes
Kickass!!! Congrats on ANOTHER PR and an awesome race.
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good job man!
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Thanks so much man!
Yea and apparently it shocked a bunch of people … especially because they heard about the ~4 mile headwind. lmao! Most everyone got wrecked by it, so 37:13 in that context, makes me feel even more confident.
I think people around here are realizing one thing: if i’m in the race, i’m coming for the top spot doesn’t matter what shape i’m in or what my true fitness is. So i’ll be there for a while at least, or longer, who knows… That’s exactly what I want… :> To me, that’s racing.
word!!
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Thanks man!!!
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busy af week … journaling took a hit.
Saturday catchup.
Also, bought a painting today:
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Oh also! The guy who won the 10k last week…
man you never know who you are racing against in these races… apparently one of Brazil’s top distance runners back in the day. Carried the torch for the Rio Olympics. NUTZ.
goals.goals.goals.
3 Likes
03/11/2018:
bw = 143
complete rest … slight cold.
right knee a bit wrecked, ITBS (it band syndrome!).
more rest, just bodyweight exercises.
03/12/2018:
bw = 144
workout: bw
- no groin pain!
- weak tho
- decent session, held back a bit on pulls, was being safe with groin … glad i didn’t feel it.
- barefoot
S1: 3sec paused dead hang ng pullups: BW x 8
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 8
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 13
S3: standing single leg abductions (partial at the top - harder): x 25
S3: neutral calf raises, back extended/hips locked: BW x 20
S3: no pause forward walking lunges: BW x 10 each leg
before sleep:
- legs feel so good it’s crazy
- feeling a little “worked out” feeling in my hams/glutes, from lunges
- i imagine i’ll feel something in my right knee tmw morning at some point … going to try and go light though and try to avoid making it surface. well, it’s surfaced going light (like post 10k light run), so who knows. if it’s “intense” at all, will shut it down.
plan tmw is (hold back) track workout + moderate tempo finisher @ like 6:30-6:40 min/mi on turf (~4+ mi)
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my statline on ig is looking kinda nice:
andrew darqui former s&c coach. programmer. silky terrier pack leader. run. 200: 29.8, 400: 61, 800: 2:19, 1k: 2:56, 1mi: 4:57, 5k: 17:43, 10k: 37:04, 13.1: 1:27.11
need that to be:
andrew darqui former s&c coach. programmer. silky terrier pack leader. run. 200: 24.x, 400: 54.x, 800: 2:09.x, 1k: 2:39, 1mi: 4:39, 5k: 15:59, 10k: 34:59, 13.1: 1:17:xx
\o/
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03/13/2018:
bw = 143
workout: (20 miles)
morning light speed (legs dead, CNS dead):
w/u (400m, turf)
6 x 800m/1:30 jog w/ someone @ {~2:58 to 2:49}
c/d (16 mi, turf)
the crazy thing is… knee bugging with the 800’s, cut it short, and just cooled down under tweak threshold for 16 miles - feeling fine. a bit nuts but, as the week went along, proved to be a good strategy. Absolutely crazy how that works.
also at this point:
I did a few lunges at night, just to check my knee … and with my “right leg behind/left forward in the lunge”, ITBS massive… so, this exact tension/ROM caused my knee to freak out beyond belief. Possibly more proof that lunging on “dead lunges” could have caused some trauma.
lunges = cut out for now.
feh!
decided to do some cross training with the speed rope.
horrible idea.
felt fine, but the next few days my ankles/calves/shoulders/forearms/chest were wrecked.
03/14/2018:
workout: morning cross training (grass): 1 hour of speed rope (jump rope) ::: easy on lungs/legs, moderate on calves/ankles, hard on shoulders/hands
cool.
^^ jump rope data.
workout: bw
- not much groin pain, slightly tho on occasion during pullups.
- a bit weak
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions (full ROM): x 30
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (full ROM): x 30
S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 11
S3: standing single leg abductions (partial at the top - harder): x 30
The full log from 03/15/2018: fasted runs are great, but not for 2 hours … That might have murdered my digestive system… If I do fasted runs, I should keep it to 1 hour or less. Then get some calories in ASAP when i’m done.
after my light run today, i’m absolutely wrecked. just cold af. it was cold outside (for me, sub50 F initially, 50’s as it went along), so I must have lost alot of “heat”. anyway several hours later, I just passed out for 3 hours. completely toast. when i woke up, so cold. got a hoodie on, socks, etc. lmfoa.
the good news is: right knee (ITBS) didn’t hurt during that 2 hour light run … so that’s awesome. feels great afterwards. one more light run tmw, rest sat (or very short light run), and then hopefully it’s good enough for me to drop the hammer on sunday’s 5k on grass. Want to really push it.
03/15/2018
bw = 146
bw before bed last night = 149
soreness = alot: calves moderate, shoulders/chest/forearms/biceps/delt/hands moderate
aches/injuries = left knee barely, right knee ITBS barely, left achilles/ankle barely (jump rope), right ankle barely (jump rope)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:00 AM
log:
06:00 AM: water
07:15 AM: workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
09:30 AM: food: rxbar, water
10:30 AM: food: 4 x eggs, french bread, 8 x small peanutbutter cups (bad idea to eat so many), water
02:00 PM: nap: 3 hours (fml)
07:30 PM: food: chicken soup, prunes, french bread, water
workout: (fasted) morning relaxed trot (grass, 48F FREEZING, calves/shoulders/chest/hands sore): w/u, 2 hours of very light running (9:XX pace), c/d :: staying below tweak threshold
felt great.
so cold i ran most of it with my hands inside my hoodie pockets… ;d never even done that before. lmao.
i love running. ;d
^^ so, the fallout from that fasted run, I think it wrecked my stomach bad. That 3 hour nap w/ the chills/being so cold afterwards might have been related.
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stomach was completely destroyed on this day… random cramps, gas, bloating, pain, etc. Felt like something was damaged deep inside… and the symptoms come and go, all day long.
03/16/2018:
workout: light morning trot (grass): w/u, 1 hour @ 7:XX-6:55+9:XX, c/d
knee felt fine. nice. hope i can push it hard for sunday’s 5k.
workout: bw
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (full ROM): x 30
S1: calf raises (shoulder width): BW x 50
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (full ROM): x 30
S2: calf raises (wide): BW x 50