Adarqui's Journal

Training Training Logs
761

mod speed/light day. wanted to do more this evening but too late.

crazy how much more painful my right soleus is than left. right is almost unbearable when i dig in, left is fine.

need to work these problems out of my right soleus, and body in general.

feel so damn good though… even feel great in my calves/soleus with this painful manual deep tissue work.

08/21/2018

bw = 137 :wowthatwasnutswtf: :ibrunning:
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8.5
wakeup = 08:45 AM

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

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

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:45 AM: water
09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}
10:00 AM: workout: bw
10:30 AM: food: banana, orange juice, grape fruit juice, rxbar, water
02:00 PM: food: koia cinnamon horchata protein drink, banana, 4 x hersheys, water
05:00 PM: stretch: soleus, ~10min or so total
06:00 PM: water
07:45 PM: loaded “stretch” holds: half squat shift knees forward to put tension on soleus
08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.
09:30 PM: food: banana, portabello mushroom burger, smoked turkey chipotle kale bowl lol, water
10:00 PM: food: koia chocolate protein drink
10:30 PM: lots of self massage (really deep on right soleus, so painful) / some itbands / light depth left soleus, some stretching
11:00 PM: lots of water

09:30 AM: workout: quick/mod (grass/dirt/rocks, fasted, crazy hot): 30min @ {2 x ~1200m, pace: 5:58, 5:55}

1990×526 78.1 KB

10:00 AM: workout: bw

  • strong but kept the reps short

3-5sec paused dead hang neutral grip pullups: BW x 7
full dips: BW x 7

08:15 PM: workout: light progression (grass/dirt/rocks, pitch dark, ss/p, glasses, tons of bugs): 27min @ {9:XX down to 7:XX} ::: need some kind of head shield/net to protect against bugs if i run at night by the canal lol.

2004×512 73.6 KB

762

MAN I FEEL LIGHT AND STRONG AS FUCK.

137 this morning.

since today turned out light, planning on doing a big session in the morning. we’ll see though, waking up has been rough.

1 Like
763

light day. dead (not enough sleep)

08/22/2018

bw = 139
bw before bed last night = ?
soreness = hamstrings barely, quads barely, calves barely
aches/injuries = right calf bruised up from deep tissue
aches upon getting out of bed: none (usually right calf right)
other = cold almost gone
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 6-7
wakeup = 06:45 AM

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

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

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 40
HR high: ?

log:
07:00 AM: water
07:55 AM: workout: very light progression (grass, fasted, dead): 1.5 hr @ {10:35 to 8:16}
09:40 AM: food: turmeric + apple cider vinegar drink
10:00 AM: stretch: light soleus
10:15 AM: food: 2 x banana, orange juice, grape fruit juice, rxbar, water
10:30 AM: self massage: very deep - right soleus
12:00 PM: food: trail mix bar, water
03:00 PM: food: rebbl golden milk, banana, water
05:00 PM: water
07:30 PM: food: rxbar, water
08:40 PM: workout: light progression (grass/mush/mud, right calf slightly): 1h @ {9:29 to 7:48] ::: rained hard, flooded the field, felt good tho
10:00 PM: stretch: calves/soleus, annoyed … bugged my left knee a little, did a diff stretch, really stretches the fu*k out of my calves
10:30 PM: food: banana, sauteed veggies (broccoli/cauliflower/carrots), big piece of garlic rosemary chicken, lots of water
11:00 PM: food: koia coconut almond protein drink, water
11:25 PM: light stretch / intense calf stretching (have to be careful, loosened them up a ton though)

07:55 AM: workout: very light progression (grass, fasted, dead): 1.5 hr @ {10:35 to 8:16}

1918×638 103 KB

1314×636 41.8 KB

08:40 PM: workout: light progression (grass/mush/mud, right calf slightly): 1h @ {9:29 to 7:48] ::: rained hard, flooded the field, felt good tho

2240×586 95.2 KB

2 Likes
764

easy day.

too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.

edit: after 3 PM deep af massage, feels really good. ehhh.

edit: that massage helped make my calf feel incredible during my evening run.

08/23/2018

bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 7.5
wakeup = 07:30 AM

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

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

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water

inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.

08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}

1928×566 85.3 KB

1310×630 49.3 KB

09:40 AM: workout: bw

  • strong, cut reps a few short

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

07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low

1736×608 102 KB

1308×632 52.2 KB

1 Like
765

rest day!

5 mile race tomorrow. eheheh.

edit: 11:08 PM: bottom of left foot bugging after sitting all funky. lame.

08/24/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = random aches from not running
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7.5
wakeup = 08:30 AM

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

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

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:40 AM: food: orange juice, rxbar
09:10 AM: food: grape fruit juice, rxbar
10:00 AM: food: portobello mushroom burger, jalapeno chips, lots of water
01:00 PM: food: a few chocolates, water
03:00 PM: food: beet juice, a few chocolates, water
07:30 PM: food: true food kitchen: barely any cheese (few pieces of ricotta) pizza w/ grilled chicken, water w/ lemon
11:15 PM: food: koia cinnamon horchata protein drink, rxbar, water

4 lap course. never been to this park before, looks really nice.

960×623 302 KB

instagram.com/explore/locations/378783412608167/snyder-park

2 Likes
766

Looks like a cool place to be.
4 laps, gonna be lapping some of the slower ones I guess.
Good luck my friend. I’ll cast a spell after that cold.

1 Like
767

ya man, excited because of that. love nice new places to race.

yeah not too much of a fan of that, but should be ok. like 200 people so, will always be someone running somewhere.

thanks so much man!

cold is still “barely” there but, that’s still annoying.

as for the race, thinking im going to TRY and start out at 5:55 and work my way down, progression run style. we’ll see. I don’t want to be pushing through torture early today. loool.

i could get sucked into a fast race tho if some faster people show up.

that’s always the question… it’s like x-mas, slight idea of what i’m going to get, but not entirely sure :smiley:

peace!

2 Likes
768

race day!

i’ve been feeling pretty sh*t in the mornings lately. i think the weather is getting to me. i was on a good run pushing head first through it, but seems like it’s starting to push back.

i felt heavy this morning. once i got back home, i weighed myself, 141. which is significantly heavier than previous days. i just had alot of “stuff” in me. when I feel heavy, I often don’t run good. so, I need to do a few of the things mentioned below and come in feeling “normal”. when i’m “normally light” (whatever that is at the time), I def feel alot more “snappy/powerful/loose”. When all of a sudden i wakeup heavier, with more food/water retention, i feel more sluggish when i start warming up to race.

i also might need to address my pre-race meal. if i wakeup earlier, would be nice to get in more sugar from something like orange juice etc.

and to add to that: i need to get better at waking up earlier

i’m leaving tons of performance on the table by racing on < 6 hours sleep. i’ve done so many races like that now, that i can definitely feel the difference compared to when i’m well rested.

it’s always the little things… :ninja:

08/25/2018

bw = ? (a bit heavy feeling tho)
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 5.5 (bleh, need to fix this)
wakeup = 05:15 AM

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

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 185+?

log:
05:25 AM: food: oatmeal + pink salt + honey, toasted english muffin with just a bit of butter, water (need to re-evaluate my pre-race meal, was fiending for some OJ but didn’t have any - think i needed more instant sugars & minerals)
06:30-06:45 AM: water off/on + slight warmup
06:45 AM: warmup + race: Loco Rio 8k / 5 miler: 5th OA at 30:39
07:35 AM: food: (lol) some small snickers bars, watermelon juice, water
11:00 AM: food: chicken, some rye sourdough bread, banana, golden milk drink, water
01:00 PM: food: grapefruit juice, water
02:00 PM: nap: 2 hours
04:15 PM: food: grapefruit juice, banana, water
06:00 PM: food: rxbar, water
07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone’s 20 milers today :smiley:
10:30 PM: food: turmeric drink, 4 x banana, koia coconut almond protein drink, TONS of water
11:30 PM: massage tool: trying it out, old vibration tool … so painful on my right calf omfg.
11:45 PM: stretch: long holds (minutes): calfs (moderate), hamstrings (very light)

Loco Rio 8k / 5 miler: 5th OA at 30:39

check that HR spike, that’s like 2 miles in… crazy. :confused: felt it too… just felt like i was getting so hot.

1324×642 49.9 KB

1304×636 60.4 KB

1774×640 109 KB

well that was tough. 5th OA @ 30:39. got beat by some fast folks. 1st OA crushed it at 27:29 or something, one of the fastest guys in the area.

did manage to beat the guy who beat me in that coral springs half marathon though (he was #1, 1:18:XX). he went out at ~5:50 goal pace and blew up hard. lots of people blowing up, was rough. I went out at 5:45-5:50 as well, and eventually past him. He tried to hang, so I know he wasn’t just trotting it. But I kept on the gas a bit and he fell off pretty quick. Then I blew up a bit later, but kept enough to have a decent gap over alot of people.

6th OA was one of the fastest females in the area, she hit 31:36 or something. She’s run 16:3X for 5k IIRC.

so even though I didn’t top3, I still finished decent.

was behind #3 for ~2 mi, but he just kept separating and i died.

wanted that sub30 but just knew I didn’t have it. HR was crazy high.

2048×1365 522 KB

2048×1365 231 KB

chasing 3rd OA mile ~2, before i got dropped:

2048×1365 343 KB

2048×1365 461 KB

2048×1365 462 KB

2048×1365 449 KB

2048×1365 386 KB

2048×1365 441 KB

2048×1365 308 KB

2048×1365 357 KB

2048×1365 386 KB

2048×1365 386 KB

2048×1365 316 KB

07:40 PM: workout: light with a stride every 2km (until mi 16) (grass/dirt/rocks, full moon): 2h:48m ::: felt alot better than this morning, meh. // was jealous of everyone’s 20 milers today :smiley:

really need to get my sleep sched in check, definitely causing issues. also need to re-evaluate my pre-race nutrition: need more sugar. Usually I eat oatmeal with honey but, was really craving some orange juice this morning. Getting up earlier (in a rhythm) would probably help, get in more sugar w/o worrying about it causing GI problems.

dno.

1768×1116 214 KB

1396×644 50.4 KB

1332×646 71.7 KB

769

When I was out running tonight, John McCain passed away. Sad news to come back to. Always had a ton of respect for him.

RIP.

1024×809 217 KB

1 Like
770

After a cold, that’s pretty decent.
It’s not a super top finish, but well done man :slight_smile:
That HR spike could it be when the 3rd place guy dropped you?

1 Like
771

Thanks alot man. Yeah I still feel like I have some remnants of the cold, like you said earlier, hopefully it’s not one of those that linger (sniffles today lol). Seems to be one of those. Next race is 09/08, that’s been on my radar for a long time. Have basically 2 weeks to get back on track for that one, really want to crush that race.

2 years ago I came in 3rd. Last year I came in 2nd. This year want first. Some fast folks will be out there but want to really push it.

It could be. Good thought there. I actually wondered the same thing. I’ve wondered if the spike came before or after the drop. I imagine before, but so much of this is psychological that i’m not sure. I was also thinking it could be around the time I got water. I didn’t get water until the second lap, and I was still right behind him at that point. Not too long after, I got dropped. So spike could have come around then.

Man, last night’s 20 miler HR data looks drastically different than the warmup + 5 miler race. 20 miler, I had spikes when i picked up the pace on the strides, then it dropped back down. Looks normal. In the morning, I had spikes out of nowhere and it stayed up, then massive spike, and it stayed up etc.

Heat/humidity + lack of sleep + food making me sluggish, combo of things.

Anyway not going to dwell on it. Just need to fix my sleep sched, eat even cleaner, and experiment with some more sugary pre-race meals (and much earlier, not so soon before).

peace!!

1 Like
772

light day.

legs felt incredible last night (during sleep/waking up from sleep etc). that 20 miler really put them to rest.

running in the jungle:

https://www.instagram.com/p/Bm8qmuBFa7w/

08/26/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: right soleus
other = cold still there, sniffles
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 AM

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

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:30 AM: lots of water
08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}
10:00 AM: food: rebbl golden milk, water
10:30 AM: self massage: investigating every painful spot in my right calf (soleus/gastroc), crazy painful spots all over
01:30 PM: food: orange juice (been dreaming of it), banana, water
02:30 PM: food: sauteed broccoli & carrots in spanish olive oil w/ salt/black pepper, 1/2 of a southwest chicken wrap, water
03:20 PM: food: rxbar, water
04:30 PM: self massage: more right calf, light but painful, hitting spots
06:00 PM: water
08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}
09:45 PM: food: 2 x banana, rxbar, koia cinnamon horchata protein drink, tangerine juice, blueberries, lots of water
10:45 PM: self massage: right calf - painful
11:00 PM: food: tangerine juice, water
11:15 PM: stretch: long light holds

after that 10:30 AM massage, calf felt really good walking around/buying groceries etc. so, somehow this massage is working somewhat, but I need these painful spots to disappear.

https://www.instagram.com/p/Bm9AbISFhB2/

08:55 AM: workout: light + shuffle (grass/dirt/rocks, fasted): 1h:3m @ {4 mi light @ 7:XX} + {3 mi shuffle @ 9:5X}

1764×590 88.2 KB

08:20 PM: workout: light/mod (grass): 1h:25m @ {1 hour from 8:00 to 6:39}

1772×652 107 KB

1362×624 45 KB

2 Likes
773

speed-ish day.

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

08/27/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy
aches upon getting out of bed: right soleus
other = cold still there, slightly
calves painful to touch/massage = right = extreme
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, both thick but right more 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: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:10 AM: food: orange juice, rxbar, water
09:30 AM: food: spinach / mixed green salads in olive oil + salt + black pepper, tomatoes, sliced green pepper, koia coconut almond protein drink, water
10:00 AM: self massage: painful right calf/soleus massage, light stretch
12:00 PM: food: banana, protein bar, water
02:00 PM: food: small bag of ritz peanutbutter crackers, rxbar, banana, water
07:15 PM: food: orange juice, water
08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}
10:00 PM: food: 3 x banana, rxbar, blueberries, koia vanilla bean protein drink, english muffin with small amount of irish butter, tangerine juice, water
10:30 PM: light stretch: soleus
11:00 PM: food: koia cinnamon horchata protein drink, water

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

08:15 PM: workout: light + speed (grass, speed=sidewalk, pitch dark, HOT AF): 1h:21m @ {6 efforts @ ~300m with the last one ~400m, low 5}

really hot tonight… for an evening run, scorching.

1838×834 146 KB

1 Like
774

rest day.

im going to go on 1d on/1d off for a while… still going to try to get my mileage in, but time to get more rest. want to see if the extra rest 1) helps heal/fix some stuff 2) peak effect.

also going to try hard to get my sleep sched in check.

need to fix it asap, so im closer to 100% come 09/08/2018 (5k race).

08/28/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week
aches upon getting out of bed: right soleus bruise
other = cold better, almost gone
calves painful to touch/massage = didn’t check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = both thick, both thick but right more 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: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
08:10 AM: food: orange juice, rxbar, water
09:00 AM: light stretch: hamstrings/calves - felt good
09:30 AM: food: sauteed broccoli / cauliflower / brussels sprouts / carrots / garlic in olive oil/salt/black pepper, 1/2 chicken tender wrap, banana, water
11:30 AM: food: dunkin donuts: small frozen coffee + whipped cream, donut
02:00 PM: food: rxbar, 2 x banana, water
05:00 PM: food: protein bar, water
08:30 PM: food: oatmeal + honey + salt, beet juice, toasted english muffin, koia vanilla bean protein drink, water
09:30 PM: leg drain: 30 minutes

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

2 Likes
775

Jungle running looks awesome

1 Like
776

hah ya. too bad it was on a paved road. need to do more trail races :smiley: need to actively search for them.

I missed a really good one that same saturday, an evening race: 10 miler on the 10 mile clay loop in Clermont Florida. Looks like running in Kenya lmao.

https://www.instagram.com/p/BkLvoyKHxNl/?tagged=10mileclayloop

3 Likes
777

Instantly made me want to start eating, so hawngry now.

1 Like
778

volume + speed day!

ABSOLUTELY FLYING TONIGHT. (unexpected - peak life?)

man i have a small little “hole” on the back of my calf from where I dug in like a week ago… it’s healing but it looks odd as fu*k. need to not ever do that again… HEH.

08/29/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn’t notice anything today!!!
calves painful to touch/massage = didn’t check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not much thickness
morning adductor flexibility = loose
toenails: 2 left/2 right, but they’ve improved alot
feel = crappy in the morning / incredible in the evening
hours sleep: ~7
wakeup = 05:37 AM

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

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
05:45 AM: food: orange juice, rxbar, water
06:30 AM: workout: (12 miles) light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there → legs coming back // 4:19 min/mi max
08:45 AM: food: 2 x grapefruit juice, water
09:30 AM: food: grapefruit juice, tangerine juice, banana, toasted english muffin, blueberries, koia protein drink, water
01:00 PM: food: work snacks: protein bar, 2 x very small bag of pb ritz crackers, banana, water
04:00 PM: food: work snacks: very small bag of oreos, water
08:00 PM: food: 1 x GU, water
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately… not tonight 8|
10:00 PM: food: brie + turkey sandwich, blueberries, banana, grapefruit juice, lots of water

06:30 AM: workout: light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there → legs coming back // 4:19 min/mi max

  • 6.9 mi Run Activity on August 29, 2018 by Andrew D. on Strava
  • 12 miles total
  • after 1 mile of warmup, had to go to the bathroom. key point being: just not awake… not in rhythm. need to get back on the early rhythm. too many huge races coming up in the morning etc, have to be 100% ready. tired of doing races on 5 hours sleep etc.

felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn’t even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.

1838×974 193 KB

08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately… not tonight 8|

felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn’t even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.

1880×1030 199 KB

my legs felt pretty crazy tonight… last effort of that session was 40s @ 4:40 pace pretty effortless, kinda nuts.

i knew it right away, my stride frequency was bionic. didn’t have to even try to get them going @ 200+ SPM. apparently hit several 210+ SPM’s, which doesn’t happen very often. Also, didn’t feel like 210+ SPM, felt more like 200. Legs were just so snappy.

I love when this happens.

let’s see if I can ride this every other day technique for a few weeks, then re-evaluate.

I can’t imagine it won’t help me strip away a ton of fatigue. I did it last December with tons of success (peaked great, hit my first official sub5 mile and sub18 5k using this technique). So, pretty confident it’ll work again.

my legs tonight:

1280×720 64.5 KB

2 Likes
779

hah nice.

ya man trying to get back on more veggies/salads. I need the plant power. Still eating meat/chicken etc, but trying to reduce the total intake of that a bit and increase the intake of fruits/veggies etc.

will have more photos. maybe a salad tmw morning hopefully. :smiley:

peace!!!

1 Like
780

rest day.

08/30/2018

bw = 138
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn’t notice anything today!!!
calves painful to touch/massage = didn’t check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they’ve improved alot
feel = good
hours sleep: ~8
wakeup = 07:30 AM

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

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

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:

  • 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
07:30 AM: food: orange juice, water
09:00 AM: food: big salad: spinach/mixed greens, olive oil, salt/pepper, lemon, carrots, green pepper, tomatoes, water
12:30 PM: food: true food kitchen: curry/cauliflower soup (amazing), turkey burger, water w/ lemon
03:00 PM: food: small bag of: oreos, golden oreos, protein bar, water
05:00 PM: food: a few chocolates, water
08:00 PM: food: sauteed broccoli/cauliflower/carrots/brussels sprouts in spanish oil/salt/pepper, double toasted english muffin with rxbar almond butter (was really good), lots of water
10:00 PM: leg drain: 30 minutes

https://www.instagram.com/p/BnH34rNlKrm/

going to try and wakeup early tmw and get in a session.

need to keep on this sleep schedule attack.

2 Likes