Adarqui's Journal

Training Training Logs
681

ya it is. hah. love it. thanks!

Thanks man, went well! 1st OA @ 17:48

nah, this week has been hard. lots of hard fasted runs, hitting some kind of speed every day this week (except for Friday) etc. Knew i’d run ok because when I work like that, even if I run “bad”, I still end up running good.

A very fast 5k next week. Going to focus on 2-mile PR in my head every day. Won’t go out with anyone faster than my intended target (5:25-5:29 per mile for the first 2). Just need to get that sub-11, really bothering me right now. I should be able to drop sub-11 whenever I want…

The interesting thing is… This is exactly what happened with sub-12 (last August/September). I kept trying, failing for a few months. Was just brutal, then finally I got it, and then I got it every time after that. Seems like a hurdle I need to get over, but in order to do so, need to start getting intelligent about it and REALLY attack it hard.

I mean I need to get to sub-10 for 2 lmao… But, sub-11 first (and whenever I want). That’s why i’m getting antsy about it. Realizing now that I should have been hitting this months ago.

peace man!

2 Likes
682

hah ya. So drenched. Was even more drenched today if you can believe it. 100% humidity, like 85F, absolutely soaked by the end of the 5k. My measurement for being truly soaked is when my shoes “squish” because socks/shoes are drenched from my own sweat. That’s how it was today. Probably lost a few lb of water in 18 minutes, haha.

peace man!

1 Like
683

race day! went good.

https://www.instagram.com/p/Blx-iJjljnj/

07/28/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired af after the race - lack of sleep
hours sleep: 5

wakeup = 05:20 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:30 AM: food: oatmeal + lots of honey + pink salt, english muffin with irish butter (light amount), water
07:00 AM: race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)
07:18 AM: water, lol
08:30 AM: food: rxbar, water
10:30 AM: food: some breakfast spot: 2 x pancakes w/ butter+syrup, 2 x eggs, 2 x sausage, 1 piece of rye toast w/ butter, home fries, orange juice, water
01:00 PM: nap: 2 hours (absolutely dead from lack of sleep)
03:30 PM: food: turmeric drink, rxbar, water
05:00 PM: lots of water
07:00 PM: water
08:10 PM: workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5’ lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol
10:00 PM: water
11:00 PM: food: turkey & cheese sub (thick), some honey/chipotle cashews, 2 x pickle, koia coconut almond drink, water
12:30 AM: water

race: Broward Kettle Krush 5k: 1st OA @ 17.48 ::: very nice park to race at (Markham Park)

ran great though for the conditions & how hard/weird I trained this week!

1598×488 80.8 KB

workout: great session: easy (turf, field too flooded): {1 hour @ 8/7:XX, last mi 7;:46} + {5’ lunges, 164 tot} :: you go sooo much faster on turf than mush (wet grass/dirt) at the same effort - lol

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684

I think running at a fastet state is “not hard” on the body you rely on fat resource mostly, that is not very hard on the muscles and CNS. When reading the log the speed sessions seemed not all out hard speed sessions.
I might be wrong here, that was my reason for mentioning it.
You’ll nail that sub 11 soon.

2 Likes
685

Yes exactly! It’s hard mentally and “physically” (feels like it, but not really), but not as hard physically as it actually seems, because relying even more so on fat stores restricts you from performing at intensities that cause more “damage”.

And yup, definitely less hard on the CNS. The proof here is simple: I was able to attempt “hard” efforts several days in a row, and complete them. It’s very hard for me to run an all out mile, at “peak” level, especially multiple days in a row. With these fasted runs, I wasn’t able to cause enough CNS-fatigue to make me unable to try it again the next day.

They were hard for sure. Hit 4:3X-4:5X pace 2x/day for like 6 days, even if it was just a finishing kick or some strides. So in addition to some of the hard mile efforts, I cranked out an all out finish etc. That doesn’t actually seem to suffer, which is pretty cool. The kick is always there ;f

Yup I agree, good stuff!

Thanks man! Will try, that’s for sure. I’ve turned it into my new obsession. There’s really no excuse for not having hit it by now, absolutely none. So, need to man up and get it done! Plus, whenever I PR my 2-mile, I always PR my 5k. It’s a good strategy for me when trying to run a good 5k.

This “Cobra 5k” next weekend will be fast I think. Lots of fast high schoolers and some fast locals. Will be a good environment to throw down a solid sub11.

peace!!

2 Likes
686

btw. I’ve read many times that Kenyans often just wakeup, drink some tea, and head out for the run. All within ~15 minutes or so. The tea has a load of sugar in it though, so not empty cals, but also no actual “heavy” food, which you can also feel in your stomach (to me it helps alot to actually eat).

Utilizing these “nutrient-timing” fluctuations can probably be a very useful tool.

It’s also interesting to feel how you have no real speed endurance for most of the week, then fuel up prior to the race, and feel very strong/completely different. It might be similar to running on soft surfaces: makes you slower, but feels good/helps you recover/not beat yourself up as much as roads, then go race on the road and feel very bouncy/fresh etc. Those two things seem a bit a-like.

The biggest thing with the fasted running though is, definitely not to train through that grumbling stomach. Seems like you can do damage if you try and ignore that. I mean more water might actually get it to calm down, but usually means you need to put some actual food in there. I think if it’s rumbling, you’re supposed to walk+sprint/repeat, not run hard consecutive miles. hah. Just my experience with it so far.

peace!

2 Likes
687

I swear sweet black tea is anabolic AF. I go through a ton of it.

1 Like
688

Hah nice. I never personally felt/saw it to be anabolic tho hah.

I was drinking a ton of unsweetened black tea at one point, really loved it. I still have like 4 bottles in the fridge from several months ago, before I quit drinking caffeine :confused:

Kenyans apparently load their tea with massive amounts of sugar. I’ve read accounts of it, where people say, look you really don’t get how much sugar they put in it, it’s a ton. lol.

Mo Farah and most runners swear by coffee. Mo seems like he needs it to operate though. I personally hate those kinds of dependencies.

pc!!

689

I put around one and half to two tablespoons of brown sugar in my tea…

1 Like
690

Nice!

I once bought some cane sugar and tried to do it, tasted really good. I heated up some black tea & almond milk, poured in a ton of cane sugar. Was really good. Was almost too good though, wanted more of it. Just such a sugar rush.

1 Like
691

long run day.

07/29/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = left ankle barely, right adductor barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = decent
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:30 AM: water
10:00 AM: food: rxbar, water
11:30 AM: food: bocas grill (shit service, sad): toddy milkshake (amazing), steak arepa with a poached egg (ok, should have gotten chicken tho), water
02:00 PM: water
03:00 PM: food: acai drink
06:00 PM: water
07:50 PM: workout: “MUDDING” / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!
09:45 PM: food: beet juice, rxbar, strawberry mousse (omg), banana, lots of water
12:00 AM: food: orange juice, water

workout: “MUDDING” / crazy session (mud/mush/grass/flooding, pitch dark mostly): 1h:52m @ {1.5 hour progression from 9:52 to 6:56} ::: light grey shoes completely black at the end, lmao!

I felt like Arnold Schwarzenegger in Predator, before the epic battle, muddy af.

the data looks pretty cool. you can see the oscillations due to the muddiest spots in the loop. can’t believe i even hit 5:31 pace at the end, felt so weird, hah.

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^^ great session

also, posted these today:

https://www.instagram.com/p/Bl07bgtlFsB/?taken-by=andrewdarqui

https://www.instagram.com/p/Bl09jDqFSzl/?taken-by=andrewdarqui

5 Likes
692

light day + some speed mixed in.

07/30/2018

bw = 140
bw before bed last night = ?
soreness = hamstrings/glutes barely
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
08:15 AM: water
09:15 AM: workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so “fake” (obviously), prefer grass - can’t wait for it to dry
09:45 AM: workout: bw
10:00 AM: food: rxbar, banana, water
11:30 AM: food: cuban sub, beet juice, lots of water
02:00 PM: food: coffee + 4 hersheys + 4 creams + 2 sugars, water
03:00 PM: food: rxbar, water
07:00 PM: food: rxbar, water
08:10 PM: workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG… boom.
10:00 PM: food: koia coconut almond protein drink, banana, lots of blueberries, rxbar, english muffin with irish butter, tons of water
11:30 PM: tons of water

workout: quick session (turf, glutes/hams sore, fasted): 30 min @ {progression, 8:43 to 5:53, kick 4:46} ::: turf feels so “fake” (obviously), prefer grass - can’t wait for it to dry

1812×510 76.8 KB

workout: bw

  • ok

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8

workout: great session (mud/mush/grass): 1h:22m @ {1 hour @ 7:XX with 13 x ~15-40s strides mixed in, max pace 4:22 min/mi} + {5 minutes lunges, lost count} ::: lunges getting STRONG… boom.

1686×1008 187 KB

^^ 137 lb after workout

man i’m getting light as fu*k… feeling good.

2 Likes
693

light day + some speed mixed in.

action sequence!

https://www.instagram.com/p/Bl5lmAtFViQ/

07/31/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?

log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5’s/4:51 max} ::: vo2max PR @ 67! :personal-record: Haven’t had it go above 65 in a long time!
09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water

workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}

137 lb. after workout

workout: bw

  • ok

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8

workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5’s/4:51 max} ::: vo2max PR @ 67! :personal-record: Haven’t had it go above 65 in a long time!

every lap of the 6:50’s i’d have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.

1686×806 142 KB

https://www.instagram.com/p/Bl61A1XlmTi/

:personal-record: :personal-record: :personal-record:

1 Like
694

Hey man, any recommendations on something to track hear rate, sleep, etc? Nothing fancy, cheap as possible.

1 Like
695

yo. tbh, no idea :confused: All I know of are the garmin line watches. They aren’t fancy (forerunner series) etc, but they can get pretty pricey. Just really durable/meant for hard running/swimming/cycling etc, so probably not what you’re looking for, especially since you’re mostly interested in HR data etc.

I remember there was a thread on here you tagged me in, I think it had some good recommendations. Can’t find it tho!

696

Look at those called fitbit and the likes, Polar, garmin makes some.
It has to measure the heartrate at the wrist not with a belt around your chest.
Google a bit around, there are tons of tests.
I found one here in DK saying Garmin vivofit 3 is a cheap basic one, Polar A360 is a good allround fitness tracker. The Garmin here is about 70 euro and the polar twice the price.

2 Likes
697

light + a little bit of hard speed.

08/01/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting → dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop :hammer: @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water

workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting → dead.

1782×572 82.1 KB

workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop :hammer: @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun

happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.

lunges were very strong… adapting.

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i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.

thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat… hehe.

2 Likes
698

light/recovery.

https://www.instagram.com/p/Bl_Pn39Fymz/

08/02/2018

bw = 139 :wowthatwasnutswtf:
bw before bed last night = ?
soreness = hamstrings/glutes moderate
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 8

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

  • sub5’s: …, 2018/07/14
  • sub3’s: …

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:15 AM: water
09:50 AM: workout: light recovery (grass/dirt/rocks, legs sore): 30 min
10:30 AM: workout: bw
10:45 AM: food: rxbar, 2 x banana, koia coconut almond protein drink, water
02:00 PM: food: banana, turmeric drink, lots of water
06:00 PM: food: whole foods: small portion of orange chicken/beef, white and yellow rice, black beans, water
08:12 PM: workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
09:45 PM: food: beet juice, 2 x banana, rxbar, water
11:00 PM: food: chicken tender cobb salad, some tortilla chips, some salt/vinegar chips, koia protein drink, rxbar, water
12:30 PM: leg drain: 30 minutes

workout: light recovery (grass/dirt/rocks, legs sore): 30 min

workout: bw

  • good

3-5sec dead hang neutral grip pullups: BW x 8
full dips: BW x 9

workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX

699

Doesn’t sound good!

1 Like
700

yea it’s some very weird shit, ever since i did that “standing split stretch” and re-injured these areas on both knees. when i say clicky, it’s just this weird muscular “click” feeling that happens occasionally when I go from standing to kneeling/sitting and back up to standing etc. It’s just so damn weird. When i’m running, absolutely none of this happens. The only time it’s a problem when running, is if I “re-tear” that area. Then I can’t really run. Would be great if that clicky-feeling disappeared. It just feels so weird, some kind of musculo-tendon ‘click’.

It all stems from a past injury when I did some light “bouncy” stretching in the morning and it tore, in 2008. Since then, it heals then comes back out of nowhere. It usually re-injures when i’m stretching, one of the many reasons I rarely stretch. I have several stretching related injuries, it’s weird af. Even just light stretching i’ve wrecked some stuff.

I JUST WANT IT TO GO AWAY. THANKS! :face_vomiting:

A few injuries that I have to constantly be careful of (specific to running):

  • tops of both feet from tying shoes too tight at some point in my life. If I tie them too tight, can wreck the top of my foot. Left foot even has a bony lump on it from tying too tight.
  • medial hamstring insertion areas on both knees
  • left knee from last year, patella related (when this flares up i shut it down instantly, had to miss 6 months in 2017 because of it)
  • left/right knee ITBS (rare but have to be careful with lunges + running)
  • several “soleus/calf tears”, have to be careful not to mess with my form. when I alter my form, it can cause tweaks.
  • both “popliteus/calf origin” areas behind the knee, hard training in combo with stupid stretching can cause them to tweak & become “thick”. That thick feeling deep behind the knee/upper calf is really awful.
  • right foot, big toe, turf toe (from jump rope) … can come back out of nowhere ever since I injured it.
  • never injured my achilles but, very careful with both of them. Any odd sensations in that area make me back off quickly.

TLDR: To the young athletes (duke), avoid injuries, especially self inflicted ones. They really never disappear. You realize that when you get older, lmfao.

peace!

3 Likes