last two days coming.
rest day. absolutely nothing.
feel great tho.
05/21/2018
bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, left bicep slightly
aches/injuries = right knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 + 3 hour nap
wakeup = 07:15 AM
sub5 splits in 2018: 2 of 50
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:20 AM: food: banana, water
08:45 AM: food: panera bread: 2 egg sandwiches, water
10:00 AM: water
10:30 AM: nap: 3 hours
04:00 PM: food: char hut: double grilled chicken pita, rice & beans, water
08:30 PM: 4 x grapefruit, 2 x rxbar, water
journaling early!
1 Like
track day!
05/22/2018
bw = 144
bw before bed last night = ?
soreness = quads barely, left bicep barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 6 (wakeup early for track 
)
wakeup = 05:45 AM
sub5 splits in 2018: 3 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: 42?
HR high: 170’s?
log:
05:50 AM: food: oatmeal + tons of pink salt + tons of honey, water
06:54 AM: food: (2018-sub5’s: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
08:10 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: dunkin` donuts: used my 3rd OA TGi5k gift card!! lol: big n toasty bacon egg and cheese sandwich, donut, mocha frozen coffee, water
03:00 PM: food: work: snacks: cheezits, rxbar, chocolate, trail mix bar, water
07:00 PM: food: 2 pieces of sourdough rye, water
08:00 PM: workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
10:00 PM: food: 6 x eggs, avocado, toasted sourdough rye w/ irish butter, vegan fudge brownie, water
workout: (2018-sub5’s: 3/50!) morning relaxed speed (track, tired/lack of sleep, legs good): {mile, 4:58, mostly no-watch}, {400m, 69}, {200m, 29, strong h/w}, {c/d mile progression, 6:27} ::: 18.0 mph T/S
<6 hours sleep, really felt it. weak.
Lots of sub5’s lately but not sub3 1km’s! need to start dropping some sub3 km’s in june!
Wanted to do 2 mile tempo at the end … those 200’s really shut me down. Need to get stronger. Already stronger though than last week. Could have definitely topped last Tuesday’s numbers today. Also, couldn’t even do a mile after last week’s 200… so, some fitness improvement for sure.
think i killed another toenail.
might go for a grass mile sub5 on Friday - never did that before. I think the closest i’ve gotten is 5:03.
workout: bw
- strong! held back
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10
workout: evening light-to-mod progression (grass, mud): 1 hour @ {w/u, 5 mi @ 7:40 to 6:05 (6:05 @ 6:50 to 5:00), c/d}
had to be careful of the mud spots, very slippery - slowed down there.
no more “speed” until friday. light hills though probably (wed/thur).
high quality video of my mile & 200m race at the track meet! sick!!
Really hurt myself by running on the outside of lane 1 for so long, added some significant distance to my race (5:01 official, 4:52 watch, 4:50 segment). I also forced the girl chasing me to go out wide also, and wouldn’t let her pass. So I probably made her run extra distance & she still finished at 5:02: ie, she’s fast. I gained quite a bit on #3 towards the end. I shouldn’t have let him go early on. My mind was pretty blank. Best move I made was eventually passing that kid whose shoulder I was on, causing me to run wider. Then, not allowing that girl to pass (thus making me speed up).
also here’s the abysmal 200m… LMFAO. I basically “ran it”, didn’t sprint. Really awful. Didn’t open my hips up, didn’t forefoot strike much after the acceleration etc. Just really awful. The good news: I hit 28.29 with that awful form/effort. Should be able to improve alot with some adjustments.
There’s another meet next month!
3 Likes
a few posts coming. mostly useless, until today.
1 Like
light day.
05/23/2018
bw = 144
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 08:00 AM
sub5 splits in 2018: 3 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 170’s?
log:
08:10 AM: food: rxbar, watr
08:55 AM: workout: morning light run (grass, hills, hot af): 1h15min with 30minutes of hills in the middle
10:05 AM: food: carrot juice
10:45 AM: food: whole foods: beet juice, protein bar, water
03:00 PM: food: protein bar, carrot juice, water
06:30 PM: food: rxbar, water
08:00 PM: workout: very light evening run (rocks/dirt mostly): 1 hour
09:30 PM: food: 6 x eggs, 2 x toasted sourdough with avocado, tart cherry juice, some more sourdough, water
12:00 AM: food: banana, water
workout: morning light run (grass, hills, hot af): 1h15min with 30minutes of hills in the middle
drenched.
https://www.instagram.com/p/BjIbAiMloCB/?taken-by=andrewdarqui
workout: very light evening run (rocks/dirt mostly): 1 hour
light day.
05/24/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 140’s?
log:
07:40 AM: food: rxbar, water
08:30 AM: workout: very light morning run (grass, field is soaked :(, rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
09:30 AM: workout: bw
10:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, beet juice, banana, water
12:30 PM: food: protein drink, water
03:00 PM: food: protein drink, protein bar, water
06:45 PM: food: true foods: soup, pizza with chicken, water w/ lemon
08:30 PM: stretch calves slightly
09:00 PM: water
10:00 PM: leg drain while reading: 30 minutes (straightened my legs more than usual, trying to also get a stretch)
- my calves are just so damn tight… heh.
workout: very light morning run (grass, field is soaked :(, rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
changed:
sub5 mile splits in 2018:
to:
sub5 mile or sub3 km splits in 2018:
ie:
sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50 :ibrunning:
This way I can go harder on some km attempts. Only way to get into the 4:30’s is to push my 1km’s to 4:30’s first. Also, i’m going to allow myself to also try and hit a sub5 mile. If I do both (sub3 km, sub5 mile), I get “2”. :F If that helps me reach 50 sooner, i’ll bump it to 70 or 100. lol.
Only doing sub5 attempts would have me hold back too much. Need to really push it hard occasionally. Easier to do with a km.
speed day!
slept in today … 11 hours. amazing what “adequate” sleep does to my calves. Note to self: don’t get less than 8 hours. Need to slowly fix that again. NBA playoffs have wrecked it a bit.
05/25/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings barely
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose ← amazing what more sleep does to my calves
morning adductor flexibility = loose
feel = ok
hours sleep: 11
wakeup = 10:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 180’s?
log:
11:00 AM: food: whole foods: rice/chicken, orange chicken, beet juice, double chocolate chip muffin, water
03:00 PM: food: rxbar, banana, carrot juice, water
06:00 PM: first sub3 1km of 2018! 2:53. :personal-record: ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
07:30 PM: food: rxbar, water
08:30 PM: food: char hut: 1/2 lb cheese burger (medium), sweet potato fries with drizzle, water
12:00 AM: food: 3 x banana, water
so much damn sleep! felt great this morning.
workout: first sub3 1km of 2018! 2:53. :personal-record: ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
- 6.3 mi Run Activity on May 25, 2018 by Andrew D. on Strava
- 1km split: 2:53 (-3s) (4:39 min/mi pace!) :personal-record:
- 1km split happened inside of a ~1150m effort @ 03:19 (4:42 min/mi pace)
- also said my 800m was 2:19 (2nd best)
CLOSING IN ON 13 MPH FOR A km (and mile)!
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Happy about the addition of sub3 km’s to my “grand total tracking”. That’s it though, nothing else can be added. Mile & km are the building blocks. Km’s really allow you to hit more speed, ie I could literally go for an 800m PR and hang on another 200m if I want. So it’s solid for really cranking the speed up. Much harder to do that for a mile (800m all out + 800m survive) ;f haha. Very hard to do that with the mile in general: 1km + 600m, 1200m + 400m, 800m + 800m (no) … just rough. But 800m+200m = solid etc.
ha. Just noticed my 800m listed PR is 2:19 … my 800m estimate during my 1km today was 2:19.
Sounds like I should try and PR my 800m soon and hang on for 200m.
LEGGO.
2 Likes
rested for two days before today’s race!
rest day.
05/26/2018
bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 8
wakeup = 9:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: ?
HR high: s?
log:
09:05 AM: food: rxbar, water
10:45 AM: food: manhatten bagel: sausage egg & cheese on pumpernickel bagel, orange juice
12:30 PM: food: anthony’s: motz & sauce pizza, water
05:00 PM: leg drain while reading: ~30 minutes
06:00 PM: water
07:00 PM: workout: bw
09:00 PM: food: 5 x eggs, 1 pizza slice (last one), 2 x banana, green juice (kale drink lol), rxbar, water
workout: bw
- ok
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10
rest day #2
feeling good.
not going to get proper sleep before tomorrow’s 5k race but… slept in the last 2 days etc, knew this was coming. should be fine. Will probably end up getting ~6 or less.
05/27/2018
bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: 10
wakeup = 10:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
10:15 AM: food: oatmeal + tons of pink salt + honey, water
12:00 PM: food: 5 x eggs, 2 x toasted sourdough with jelly, banana, water
04:00 PM: food: “bocas grill”: chicken arepa, caesar salad, water w/ lime
- very good!
07:00 PM: leg drain: ~30-40 minutes
09:00 PM: food: 2 x banana, beet juice, some peanutbutter banana bites, a few slices of fresh sourdough 7 grain bread, water
10:30 PM: food: rxbar, water
tons of photos lol.
race day!
feel great!
baby birds outside:
https://www.instagram.com/p/BjVfPVlFe6V/?taken-by=andrewdarqui
05/28/2018
bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: ~5
wakeup = 05:15 AM (stayed up too late watching CLE/BOS game 7)
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:30 AM: food: oatmeal + tons of pink salt + honey, water
06:30 AM: warmup (sipping water/waiting for bathroom) + race:
Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) :personal-record: / 3k (10:22) :personal-record: → 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- good warmup tho
07:45 AM: food: rxbar, water
09:40 AM: workout: 3 hours: light long run with a hard hill “sprint” (60-75s) every lap
GU 2 hours in, water 1.5 hours in + 2, 2:30, 2:45 etc
01:00 PM: food: coldstone: oreo milkshake with whipped cream, sprite
05:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, a few more pieces of sourdough, water
09:00 PM: food: beet juice, 2 peanut butter cups, banana, water
Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) :personal-record: / 3k (10:22) :personal-record: → 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- 7.0 mi Run Activity on May 28, 2018 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1129340385
- Memorial Day 2018
- Memorial Day 2018
- Memorial Day 2018
- 2 mile PR: 11:12 (-3s) :personal-record:
- 3k PR: 10:22 :personal-record:
https://www.instagram.com/p/BjVeOEZFe7H/?taken-by=andrewdarqui
workout: 3 hours: (17 mi) light long run with a hard hill “sprint” (60-75s) every lap
hamstrings were really dead towards the end… I mean that’s probably a good thing. hill “sprints” with fatigue (such a long duration), really wore them out. Need to be careful with it but, worked them good.
some raw photos I found, today’s race & Mother’s Day 5k!
kewl!
:ibrunning:
3 Likes
legs are toast right now!
going to try and sleep early, and get in some light running in the AM.
2 Likes
light day. dead.
beautiful lean for dude up front. i usually have an ok lean but maybe not when i’m tiring? dude is fast, sub17 5k kid. going to run in college soon. Guy in the back is a D1 XC runner, 4:30 miler etc. He got 2nd OA with a 16:59 (dude in front got 3rd OA). These two are often battling. 
https://www.instagram.com/p/BjXiEszlpu2/?taken-by=andrewdarqui
05/29/2018
bw = 144
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, calves slightly
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 8
wakeup = 07:50 AM (stayed up too late watching HOU/GSW game 7)
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:00 AM: food: rxbar, water
08:30 AM: workout: (6.2 mi) - morning recovery run (grass, mud, rocks): 63 minutes light
09:40 AM: workout: bw
09:50 AM: food: rxbar, banana, water
12:00 PM: food: carrot juice, water
03:00 PM: food: kapow: burger, fries, water
04:30 PM: food: protein bar, water
06:30 PM: food: protein drink
07:30 PM: stretch-ish: leaned over throwing dog toys (stretches hamstrings)
09:15 PM: leg drain: 30 minutes
https://www.instagram.com/p/BjX3RpgFQ0I/?taken-by=andrewdarqui
6.2 mi - morning recovery run (grass, mud, rocks): 63 minutes light
my gap times for yesterday’s hill sprint + long run were decent, that workout wrecked me… lol.
going to try and sleep early. need to get back to waking up early.
NBA playoffs wrecked me. Finals going to wreck me also. :<
3 Likes
Great running these days great pr’s.
Go for that 800 m man
1 Like
Thanks alot @mortdk!! Yeah depending on how I feel tomorrow, I think I might. If I feel good, i’ll go for an 800m PR + 200m death-float and see if I can get both the PR and another sub3 1km.
I’ll most likely feel good for it so, that’s the plan as of now.
boom!
pc!
semi-speed day.
05/30/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly
aches/injuries = right medial hamstring insertion more clicky today
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = ok
hours sleep: 8
wakeup = 06:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:10 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:30 AM: workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
08:30 AM: workout: bw
10:00 AM: food: dunkin donuts: 4 x small egg/cheese wraps, medium caramel iced coffee, water
11:00 AM: self massage: right soleus/calf, dug in HARD, it’s just so damn tight in there… seemed to loosen it up quite a bit
03:00 PM: food: protein bar, water
06:00 PM: food: cheezits, water
09:30 PM: food: 5 x eggs, 2 x toasted sourdough w/ irish butter, water
10:30 PM: leg drain: 30 minutes
https://www.instagram.com/p/BjafWG3Fu_m/?taken-by=andrewdarqui
workout: light long run + relaxed speed mix (mushy grass): 2 hours @ {7 mi with 20-30% speed starting each mile @ low 5 to sub5} + {a few miles with some strides mixed in}
nice session. grass so mushy, hard to really get that pace up. all good tho, effort is what counts.
basically, to start each of the 7 miles, i’d do ~0.2 to 0.3 mi fast, then recover for the rest of the mile, repeat. I’ve done this before, really enjoy it.
might do a 5k sunday. not a blow up one tho, relaxed.
my blowup (watch-based) 5k is now basically high 17’s. lol. proper 5k should be solid, weather permitting.
workout: bw
- ok
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10
1 Like