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Author Topic: Runners to learn from  (Read 106597 times)

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adarqui

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Re: Runners to learn from
« Reply #45 on: October 31, 2017, 08:54:47 am »
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vag

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Re: Runners to learn from
« Reply #46 on: October 31, 2017, 09:15:31 am »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Runners to learn from
« Reply #47 on: October 31, 2017, 10:27:35 am »
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?!!?!
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LBSS

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Re: Runners to learn from
« Reply #48 on: November 01, 2017, 05:30:52 am »
+1
yeah vag, that's the good stuff. only got to spend a few hours there earlier this year, on the way back to budapest from istria. would like to go back. or, you know, figure out a way to live there for a while.

adarq look at the last post you made in this thread with a picture in it.
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adarqui

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Re: Runners to learn from
« Reply #49 on: November 01, 2017, 07:30:05 am »
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Quote from: LBSS on November 01, 2017, 05:30:52 am
yeah vag, that's the good stuff. only got to spend a few hours there earlier this year, on the way back to budapest from istria. would like to go back. or, you know, figure out a way to live there for a while.

adarq look at the last post you made in this thread with a picture in it.

funny. i thought that photo was from a different marathon, so didn't look at it.

ok derp, got it. :D
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adarqui

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Re: Runners to learn from
« Reply #50 on: November 02, 2017, 02:37:25 pm »
+1
Quote
"It's just like an exam: before a big test you've prepared so much, but right before...you might feel like you know nothing! Then when the paper comes, you look at it, OK, OK...you find you know the answers and you pass the test. Just relax; you don't need to stress. You've already trained so much." @wkipsang
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adarqui

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Re: Runners to learn from
« Reply #51 on: November 11, 2017, 04:51:16 pm »
+1
Asked zane about his long runs:

Quote
andrewdarqui Great shots and great info, thanks! Also, are your long runs always a specific time or distance? Ie, 2 hours vs some set km distance? Peace

His response:

Quote
runninelvis @andrewdarqui normally if its a faster lomg run we will run on distance 35km etc also to prepare mentally for the race. If its a easy long run we normally use the forest and run on time say 2hours and dont use the GPS. Sometimes its good to forget the distance and take the stress off

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adarqui

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Re: Runners to learn from
« Reply #52 on: November 13, 2017, 11:26:13 am »
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Centrowitz dropping some gems .. I agree with the approach him & his squad take, "just inject the speed into it here and there", and the "domino effect": The guy he's talking to doesn't do any 200's I don't think, which is so weird considering how fast he is over 5k and even a mile. I feel like Coyote plays entirely to his strengths, abandoning working on his weaknesses. I mean he's stated that he's never even broken 60s in the 400.. yet he drops like 4:2X consecutive miles etc.

<a href="http://www.youtube.com/watch?v=10vbXRTxeNo" target="_blank">http://www.youtube.com/watch?v=10vbXRTxeNo</a>
« Last Edit: November 13, 2017, 11:27:52 am by adarqui »
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adarqui

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Re: Runners to learn from
« Reply #53 on: November 14, 2017, 01:25:23 pm »
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not sure if I posted Eric Finan before, but he's a freak.

some workouts:

https://www.youtube.com/watch?v=KJAkntpdWJs

https://www.strava.com/activities/1275135688

5 mile threshold in 23:56 (4:4X min/mi), with 5 easy warmup miles: https://www.strava.com/activities/1266082062

puts in ~130 miles a week.

interesting video of him, seems like he knows his stuff:

<a href="http://www.youtube.com/watch?v=KJAkntpdWJs" target="_blank">http://www.youtube.com/watch?v=KJAkntpdWJs</a>

He also broke 4 for the mile, while not really training for it, or racing it much:

<a href="http://www.youtube.com/watch?v=uruZAuvQVfw" target="_blank">http://www.youtube.com/watch?v=uruZAuvQVfw</a>

Here's a mile race (4:06):

<a href="http://www.youtube.com/watch?v=EK6EBQ-F_ic" target="_blank">http://www.youtube.com/watch?v=EK6EBQ-F_ic</a>
« Last Edit: November 15, 2017, 02:47:43 pm by adarqui »
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adarqui

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Re: Runners to learn from
« Reply #54 on: November 17, 2017, 10:26:32 am »
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Quote
runninelvis How we do Fartlek speed sessions in Kenya. This day was 2mins fast 1min moderate recovery ×25 if it was easy everyone would do it. Gotta love this sport to get through the hard days & days where I just feel shit..

Quote
runninelvis @jakehurysz yes and also race prep phase. Speed endurance is a key we never loose here in Kenya. The altitude is high so its important to keep some type of speed goin even in base phase.
« Last Edit: November 17, 2017, 08:12:32 pm by adarqui »
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adarqui

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Re: Runners to learn from
« Reply #55 on: November 26, 2017, 02:32:53 pm »
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2nd place guy at the 10k. 29.34

https://www.strava.com/activities/1282125127

flyin.


6th place guy or something: 31.09

https://www.strava.com/activities/1282517241


another guy: 32.33

https://www.strava.com/activities/1282008029
« Last Edit: November 26, 2017, 02:40:28 pm by adarqui »
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adarqui

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Re: Runners to learn from
« Reply #56 on: December 03, 2017, 10:44:26 am »
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here I am yapping about mental game & safe mode yesterday, and this drops yesterday.

psychological fitness.

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adarqui

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Re: Runners to learn from
« Reply #57 on: December 03, 2017, 04:13:04 pm »
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Eric Finan, CIM in 2:16:42!

https://www.strava.com/activities/1300832304

Fly By's:

6th @ 2:13:xx
- Malcolm Richards: https://www.strava.com/activities/1300864264

« Last Edit: December 03, 2017, 10:23:57 pm by adarqui »
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adarqui

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Re: Runners to learn from
« Reply #58 on: December 10, 2017, 04:45:06 pm »
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Sonja Friend-Uhl - elite masters female, also a masters WR holder:

https://www.athlinks.com/athletes/138920302/results

246 races, but 2017 isn't filled out at all.. probably 260 races lool.


Spencer West

https://www.athlinks.com/athletes/50969959/results

~190 races.



Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too :D though the gap is closing lately.. :ninja:



Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:

https://www.athlinks.com/event/158894/results/Event/324882/Results
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Coges

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Re: Runners to learn from
« Reply #59 on: December 10, 2017, 10:30:56 pm »
+1
Quote from: adarqui on October 23, 2017, 10:27:04 pm
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman. She has offered run training for both me and my wife which I might have to take her up on one day.
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