Adarqui's Journal

Training Training Logs
641

yesterday quick journal. was too tired/weak to even journal, the sat fat from butter & also the eggs helped me last night, needed it.

https://www.instagram.com/p/Bk22qvhl1-8/?taken-by=andrewdarqui

^^ :ibrunning: :personal-record:

monthly mileage PR… by… alot.

07/05/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = weak
hours sleep: 8

wakeup = 08:00 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:
08:15 AM: food: rxbar, water
09:00 AM: workout: very light (grass/dirt/rocks): 1 hour
10:15 AM: food: beet juice, rxbar, banana, water
02:00 PM: food: something I forget (mixed nuts, chocolates, water?)
06:00 PM: something else i forget
07:30 PM: very light (grass): 1 hour :: felt kinda dead, hoping to hit some speed tomorrow though
09:00 PM: food: now this I remember, because it made me strong: 2 x toasted sourdough with TONS of butter, 5 x eggs, beet juice, some dark chocolate, water

workout: very light (grass/dirt/rocks): 1 hour

HR high today, maybe because it was crazy humid, dno.

workout: very light (grass): 1 hour :: felt kinda dead, hoping to hit some speed tomorrow though

hoping to hit speed hard tmw. some hard intervals with jog rest I think, on grass.

1 Like
642

SPEED. DAY.

also posted an old dunk clip:

https://www.instagram.com/p/Bk5bk6elyHv/?taken-by=andrewdarqui

i remember that night well… there was almost a fight on the court, amp’d me up, crushed some dunks.

07/05/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = two NASTY blisters on both of my big toes, post-run: right knee a little, post-run-post-eggs: knee feeling better, just needed some damn eggs maybe. ;d
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 07:30 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:
07:45 AM: food: trail mix bar (ran out of rxbars), water
08:30 AM: workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn’t flooded
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: small frozen mocha coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: food: some oreo cooking thing, water
02:30 PM: food: oatmeal w/ tons of honey + tons of salt, beet juice, water
04:00 PM: food: stomach hungry: a bunch of peanut butter (had an rxbar nut butter packet from the race), water
07:45 PM: workout: evening speed (grass): GRASS PR’s: {mile split, 5:00, fu*k!}, {mile, 5:04} ← 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts
10:00 PM: food: 5 x eggs, oatmeal + honey, water

workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn’t flooded

workout: bw
3-5sec dead hang neutral grip pullups: BW x 9
full dips: BW x 10

workout: evening speed (grass): GRASS PR’s: {mile split, 5:00, fu*k!}, {mile, 5:04} ← 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts

happy about my grass PR’s. wasn’t even trying to mile PR, wanted to hit 1.5-2 mi on grass HARD, but then I saw my watch @ 5:04 after first mile and got greedy af and just kicked hard. should have tried to turn and kept trying to hold it, oh well! lol.

happy about my speed tonight. my sub5 efforts after the mile were pretty solid. was really cranking.

finally confident about my quad again too… if it helped up during that, it’s solid.

also really happy to feel this fast, with all of this mileage/slow trotting i’m putting in. really agrees with me.

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643

light day.

didn’t do my evening run because it was pouring bad.

07/06/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:00 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:
08:15 AM: food: some oranges, water
09:30 AM: workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130
11:30 AM: food: anthony’s: sprite, 8 x chicken wings, foccacia bread
02:00 PM: food: peanut butter banana bites, water
03:00 PM: food: some sourdough bread, water
07:30 PM: food: 6 x eggs, 2 x toasted sourdough + irish butter, beet juice, tons of water
10:00 PM: food: tart cherry juice, water
10:30 PM: leg drain: 30 minutes

workout: relaxed shuffle (grass/dirt/rocks, hamstrings sore, scorching): 1.5 hr @ keeping HR under 130

these blisters on my big toes are nuts. going on nearly a week now. EH!!!

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13:XX’s son, solid.

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644

you have been going light since last weekend right?
Are you preparing/peaking for a big run?
Blisters argh hate them :slight_smile:

1 Like
645

light day.

wanted to do a serious long run in the heat, but died.

ah nice!! 17 hours running this week! weekly duration PR i’m pretty sure of it. This is great considering i’ve switched from “total mileage” to “total duration”, so … I’ll take anything over 15h/wk. That seems to be the sweet spot for me so far. I do lots of very slow runs so, mileage will suffer, but duration won’t.

edit: NO PR, first 100 mile week was 17h20m.

07/08/2018

bw = 143 (retention)
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:00 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:
08:15 AM: food: rxbar, water
08:50 AM: workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol
11:30 AM: food: 3 x grapefruit, a TON of water, heaven
01:00 PM: food: bocas grill: steak/eggs/bacon/arepa, spinach salad with blue cheese crumbles/walnuts/apples, toddy milkshake (man this is incredible), bunch of water
02:30 PM: nap: 1.5 hours
05:00 PM: water
08:10 PM: workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}
09:15 PM: food: koia cococnut/almond drink (OMFG), banana, rxbar, water

Toddy ?? milkshake … this is their photo. This thing is amazing… it’s like a chocolate milkshake but has this very fresh/refreshing/icy kind of consistency to it, plus the cookies/nutella etc… it’s so damn good.

https://www.instagram.com/p/BkfYmhtFmVs/?taken-by=bocasgrill

Koia coconut almond drink, worth trying if you ever see it:

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workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol

i wear extra layers of clothes + big hat to protect against UV rays, makes running harder though… should just get up earlier, but don’t like sacrificing sleep :f

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^^ haha

pace = nose dive

HR = all over the place

lmao!

HR did some weird stuff… and i felt it as well. out of nowhere just dropping from 140’s to 10X’s and i seem to feel like it had dropped as well, and had more in me to push the pace. was odd… did that a few times.

workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}

2118×654 113 KB

^^ decent

need to really improve this 1’/1’ and 2’/1’ “fartlek” until I can handle 20x.

1 Like
646

Ya mostly light. Went hard for one session though. Feeling like i’m 100% now so, can go harder again on my speed days.

Some big races coming up as well though! Track meet on Saturday most likely. Then a fast 5k the Tuesday (evening) after that.

Been getting my mindset into mile focus again the last few days. Last HARD session probably on Tuesday, with light speed on Thursday. Then Saturday, battle. Need to really push myself hard this mile race, no letting the leader (4:3X people most likely) just leave me. I will stick to them until I die. That’s the plan at least… :smiley:

Yea, blisters have been really bad. I popped them several times… Today they actually improved a little, so i’m hopeful they are improving. Took several “pops” before I could get them to really drain out.

peace!

647

I have something called “tea tree oil” I think it’s some Aussie three it comes from. It has a cleaning effect on almost everything.
It’s very inexpensive, If you come across one, one day, try it out. It might work.
Btw I like the approach of time of running instead of mileage.

2 Likes
648

very light day.

probably no morning session tmw… maybe just some pullups/dips. going in to work early, leaving early, watching world cup (FRANCE!!) with a top notch cheeseburger and fries. that’s the plan. then probably hill workout in the evening… don’t think i have speed in me tmw like I wanted, feel kinda dead.

07/09/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = top of left foot slightly/moderately (shoelace wreckage again :raging:),left ankle slightly, right calf slightly, two NASTY blisters on both of my big toes but improving, post evening run: left quad barely, body achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:30 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: 31
HR high: ?

log:
07:30 AM: food: rxbar, water
08:15 AM: workout: light run (grass/dirt/rocks, ss/p): 45 minutes @ 10:XX ::: windbreaker pants really get my HR up in this heat - crazy
09:15 AM: food: 5 x eggs, 2 x toasted sourdough with butter, orange juice, banana, water
12:30 PM: food: water, rxbar, banana
02:00 PM: some light stretching - just not a good idea (foot/quads made me do it)
04:00 PM: food: chocolates, cheezits, water
07:00 PM: food: rxbar, water
08:20 PM: workout: very light (grass): ~1h:19m @ 10:XX
10:00 PM: food: 2 x toasted sourdough with peanutbutter, banana, milk chocolate bar, beet juice, water

workout: light run (grass/dirt/rocks, ss/p): 45 minutes @ 10:XX ::: windbreaker pants really get my HR up in this heat - crazy

ss/p = sweatshirt/pants, from now on. eheh.

2314×542 76.3 KB

workout: very light (grass): ~1h:19m @ 10:XX

wanted to do speed tmw night but dno, feel kinda dead right now.

649

I used to use it, but forget for what. Probably some weaker form of it that I had as a shower gel or something hah.

What do you use it for, and/or are suggesting it for? The blisters?

Thanks! Same. I have plenty of time to focus on precise mileage, what I really need right now is to just relax and get the “time” in. I need to beat myself up less so I accumulate less injuries, recover more, and spend more time running. That’s what i’ve been trying to do the last month or so, seems to be working good for the most part.

Just really need to put the hours in.

Also, with “duration” vs “miles”, it’s safer. Once you have miles on your mind, you have to go faster. Because going faster allows you to put more miles in. Why would anyone run 4mph (4 miles in an hour) when they could run 8mph and get in 8? etc… So it can end up wrecking you. I think it’s more of a “Western” mindset. I hear Kenyans are big on duration as well. Some Kenyan training camp mentioned several times that, Kenyans don’t really try to hit “mile targets” per week or necessarily per day, it’s more of a duration thing. I imagine mileage mindset has crept in though. Duration really allows you to back off while still spending just as much (or more) time running, but less overall intensity and no cheating of easy days, which helps you recover more.

It’s such a major mindset shift that it’s incredible. When shooting for mileage goals, so much harder to back off.

peace!!

650

Yeah the blisters, just to clean the damn thing up a bit.

When I did bikeracing, we did track duration on the bike, not the mileage. Didn’t matter, what mattered was during the mileage we did some hard riding in between.
And the races in the weekend took care of hard riding for longer duration.

2 Likes
651

Yes, it’s some kind of natural antiseptic apparently. There’s a mint and tea tree oil shower gel available over here. Not a single guy I know has ever used it more than once because it burns in places.

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652

haha.

653

ah nice!!

sounds like the way to go for sure.

and ya, you hit another gear (no pun intended) when you race. It’s pretty incredible. I now know how to go a little easier in training, and much harder in races. Took a while to figure out, but it’s real for sure.

love it.

1 Like
654

unplanned rest day!

just ate too much for lunch… wrecked me so much, felt like turning it into a complete rest day.

07/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = top of left foot barely (shoelace wreckage again :raging:), right calf/soleus slightly, toe blisters improving
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:30 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:
08:00 AM: water
08:45 AM: food: dunkin donuts: small frozen coffee (butter pecan) w/ whipped cream, 4 x egg and cheese wraps, water
12:00 PM: food: 1 chocolate, water
02:00 PM: food: anthony’s pizza: huge salad w/ gorgonzola, 7 slices of pizza, water
04:30 PM: food coma nap: 2.5 hours
08:00 PM: food: 2 x slices of pizza, rxbar, water
10:00 PM: food: tart cherry juice

back at it tmw!

1 Like
655

LOL

This is awesome, an eating workout, then recover from it the rest of the day :slight_smile:

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656

hah ya. It was a “family size salad” so, I think that’s what really finished me off. Just so much dressing + gorgonzola cheese, in addition to all of those pizza slices. I was completely KO’d.

:smiley:

felt solid today though for sure, a bit heavy but recovered!

1 Like
657

moderate day. man today was SOLID. :ibrunning:

TIME TO GET BACK UNDER THE BAR.

This time tho, the bar is hills. :ninja:

https://www.instagram.com/p/BlGdoyHF2VK/

07/11/2018

bw = 147 (hah)
bw before bed last night = ?
soreness = none
aches/injuries = right calf/soleus barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 6 (rough, nap f’d me up)

wakeup = 07:00 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: ?

log:
07:00 AM: rxbar, water
07:30 AM: workout: light (grass/hills): 1h:45m @ 1 hour of hill “sprints” mixed in (42 total = 21 big + 21 small) - dominated these hills today
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, orange juice, rxbar, water
12:00 PM: food: rxbar, carrot juice, some chocolates, water
06:00 PM: food: whole foods: some beef stew, yellow rice & beans, water
08:00 PM: workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
09:45 PM: food: 5 x eggs, some french bread w/ butter, 1/2 dark mint chocolate, beet juice, water

workout:
light (grass/hills): 1h:45m @ 1 hour of hill “sprints” mixed in (42 total = 21 big + 21 small) - dominated these hills today

might be my best session so far on these hills.

been planning on doing them more often as well.

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workout: bw

  • ok, just stopped at 5

3-5sec dead hang ng pullups: BW x 5
full dips: BW x 5

workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace

was surprised when i saw my first few grass mile splits, felt like i was trotting @ 10:XX, then I see 8:22 then 7:50. That hour on the hills earlier today woke my nervous system/heart/lungs up.

one of my goals is to eventually (down the road) hit sub7’s @ trot effort/idle pace, seems like i’m slowly getting there.

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658

small post flood coming. TLDR: solo 1600m (4:59 official, 4:51 watch) @ track meet on sunday, was fun.

1 Like
659

yesterday, quick log

07/12/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside (going on for 3 days now), left ankle barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:45 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: 37?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill “sprints” mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
10:00 AM: workout: bw
10:15 AM: rxbar, beet juice, water
10:45 AM: food: dunkin donuts: butter pecan frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: water, banana, a few chocolates, some lemon/turmeric/protein-ish drink
06:00 PM: food: rxbar, water
08:30 PM: food: 6 x eggs, french bread + butter, orange juice, water

workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill “sprints” mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely

felt good/explosive

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^^ surprised at some of my best paces, 5:5X, nice! probably up the smaller hill.

workout: bw

  • ok

3-5sec dead hang ng pullups: BW x 8
full dips: BW x 8

no evening workout, rained out (lightning).

660

very quick log for yesterday

https://www.instagram.com/p/BlLO1r0lDw3/

07/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 07:45 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: 31?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108
10:00 AM: workout: bw
10:15 AM: 6 x eggs, beet juice, water
… bunch of light stuff, french bread, etc
08:00 PM: workout: very light (grass/dirt/rocks): ~30min
09:00 PM: food: char hut: double grilled chicken pita w/ bacon, rice/black beans, water
11:00 PM: food: orange juice

workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108

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^^ kinda nuts for my HR to be that low in the heat… pace was slow but still, pretty crazy. just trying to get more efficient, seems like it’s slowly happening.

workout: bw

  • ok

3-5sec dead hang ng pullups: BW x 8
full dips: BW x 8

workout: very light (grass/dirt/rocks): ~30min