Adarq.org

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.

09/12/2017
Strength session- 90% week
bw- ?

Warm up- hip flexor stretches, banded shoulder & scap stuff, bw squat, hanging

Squat-
bar x 10, 60 x 4, 80 x 3, 90 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Deadlift-
60 x 5, 80 x 3, 100 x 5, 5 - first time deadlifting since before hand injury. First set at 100 was easy. 2nd set not so much.

6 mins for 50 reps each of 20kg KB swings & 9kg med ball slam- was hard but I felt like I could have gone longer as I just got into the flow during the last set of slams.

Again work and lack of sleep got the better of me. Not beating myself up about it but know I can do better. There's nothing worse than killing your alarm at 4.30, having that internal debate for the next 20 minutes before you finally get back to sleep only to be woken by the dog at 5.20 anyway and not getting back to sleep at all. This is literally every time I don't get up to go to the gym. It's a lesson that I'm taking a while to learn haha

Here's the one I was referring to from Joel Jamieson

http://trainwithmorpheus.com/

Also, an article of his on training for recovery

http://www.8weeksout.com/2017/11/29/train-recover-faster-ever-new-science-high-performance-recovery-training/

05/12/2017
Strength session- 90% week
bw- 91ish

Warm up- hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 4, 80 3, 90 x 3, 3, 3

Box jumps between sets - 20" box with pretty much straight legs

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Pull Ups-
bw x 5, 5, 5 (finally got 5 across all sets but it wasn't easy)

Incline DB Bench-
15s x 12, 12

Cable Row-
45 x 12, 12

Plank & shank-
40s x 2 (each- no rest between sets)

Done.

Work hours and a weekend full of birthdays put an end to last week. Can do better this week.

*edit- did the box jumps to get an idea of where I'm at vert wise. Not that I really care at the moment but I'm doing the switch mat next Thursday and don't want to embarrass myself. I used a 20" box and could get up with pretty much straight legs. That's the first lot of SVJs I've done in quite a while. Not expecting mass improvement but with some more jumping between now and then I could wish for 3-4 more inches.

Quote from: Coges on November 27, 2017, 11:27:54 pm

Quote from: adarqui on November 27, 2017, 10:57:12 pm

Quote from: Coges on November 27, 2017, 10:32:21 pm

Quote from: adarqui on November 27, 2017, 08:21:01 pm

Quote from: Coges on November 27, 2017, 05:51:04 pm

28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!?

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it 

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it. 

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see.

Quote

Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%..

peace!

Yeah I'm pretty pumped. Things seem to be lining up and I'm finally getting some momentum back.

Haha. Just joined and I'm already coming 2nd 

*Edit- still don't know how to multi quote haha

Quote from: Coges on November 27, 2017, 10:32:21 pm

Quote from: adarqui on November 27, 2017, 08:21:01 pm

Quote from: Coges on November 27, 2017, 05:51:04 pm

28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!?

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it 

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it. 

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).
Where do I find this Adarq strava group??? haha

Quote from: Coges on November 27, 2017, 05:51:04 pm

28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!?

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.