Adarq.org

this is so beast it's ridiculous

<a href="http://www.youtube.com/watch?v=G2B3A6cOJK4" target="_blank">http://www.youtube.com/watch?v=G2B3A6cOJK4</a>

excellent site!

http://sciencebasedrunning.com/

ok so I mentioned in an earlier post today that i'm worried about lifting affecting my recovery for running etc.. but.. just re-evaluating it, i'm probably going to get back into singles training (progressively heavier warmup singles), but nothing max effort.. not training maxes either. This will allow me to get some work in while remaining fresh.

11/29/2015

Bio

sleep = 10 hours
bw = 163
soreness = calves (left more so than right)
aches = left ankle slightly
injuries = left 4th finger laceration (still cut but healing underneath), a few toenails
resting hr = forgot to measure
wakeup = 9 AM ET



Session: Relax

- ~3 mi walk with dogs



Food

12:45 PM ET

went to tamarac farmer's market..

- coconut water straight out of a coconut
- 2 spinach & feta samosas (AMAZING, authentic indian)
- greek yogurt



Food

- 6 eggs + high fiber english muffin
- gatorade



Session: Evening

jumps:
- L-SLRVJ: 10'3 highest

for all running, worked on trying to maintain 3 steps per seconds
- except for jog up to path and back
- going to keep focusing on this.. i should never be below ~180 steps per minute when actually running

run: CS-1
- strike: mid foot
- sprint: S->N (0.44 mi), not great
- recovery jog: W->E (0.58 mi)
- sprint: N->S (0.57 mi), decent / fast
- recovery jog: E->W (0.63 mi)

run: CS-1
- 2.2 mi
- strike: midfoot
- kept up a decent pace for the entire distance

total running probably around ~5 mi (jog to path + 2.2 + 2.2 + jog home)



Food

- gatorade



Session: Evening

tennis:
- 1 hour
- hit really good
- hard for me to see at night playing tennis, because i don't wear my glasses when i play, but I focused on the ball really good
- high backhands suck like usual, need to fix this
- high forehands are beast



Food

- orange juice
- coconut greek yogurt



Food

- dark red kidney beans + sorrano paper
- 2 x glass chocolate soy milk
- mini tostitos + roasted red pepper hummus
- spinach & feta samosa


left calf pretty tight.

i'm still awake because i'm watching Patriots vs Broncos.. great game. Sucks that Gronk looks like he suffered a serious injury.

pc

happy about my sprint-work estimates; I underestimated all of them :f but not by too much..
- ~400m vs ~0.6 mi
- ~1 mi vs ~1.36 mi

http://www.adarq.org/800m-running-andor-conditioning/running-paths/msg112190/#msg112190

still havn't gone back and edited my previous 2 out of 3 workouts.. will do later.

have a few more courses I want to add.

A thread for keeping track of running paths. For example, I will reference these paths in my log entries.

(anyone can create a post in here with their paths)

Quote

Thanks alot! It was more fun than I thought it would be. Slight correction though, here's my zig-zag transition:
basketball -> boxing + running -> dunking -> sedentary computer nerd -> running + tennis (current).

;f

I love tennis, it's REALLY fun. It's a game after all. But I love running even more, not so much for the fun (it is fun), but the self-competition, the torture, and how I feel afterwards.. So i'll probably continue dedicating most of my effort on improving these running stats.

I also love tennis... But the problem with the game is the learning curve is so steep you have to play with partners at your skill level...  I am a decent player (3.5-4.0 ustf) and I can serve and volley but every 4th big forehand I hit sails waaaay long...  I've tried playing with friends who hardly play and it's just not fun at all because we can't rally, and when I play with really good players I feel bad that I am such a liability with my forehand...   It's not like pickup basketball where you can go to a gym and get a good run in whether your the best player on the court or one of the worst...  Still, such a fun game.

Ya good point. I'm probably a 3.5 even though I did a tournament in the 4.0's. I still havn't beaten my dad and he's a solid 4.0. I've come close but he always manages to pull out the win. If I was someone who got frustrated easily, losing to my dad every time would be hell (especially because he's 68 wtf). Instead i'm always cracking up having a ton of fun, so many crazy/fun points and shots. If I had a proper first & second serve I think i'd be a legit 4.0, my ground strokes are decent. I lose so many points on having to hit a weak (incorrect) second serve. Right now i'm only serving using a second serve in the hopes of getting that super consistent.

Quote

I may do some 10k/half marathons/marathons eventually but "just to do them". My goal so far is definitely 5k's (and maybe even shorter) because of the speed component. I want to be able to run as fast as physiologically possible (for me) in these 5k runs. So really being able to hold 12+ mph (~15min 5k) would make me content (as a second milestone). First milestone is probably being able to hold 10.x mph for the entire 3.1 (~17min 5k).

I still plan on getting back into jumping (SLRVJ), but with less emphasis. I can intersect my training for 5k's with jumping much easier than trying to intersect marathon training with jumping. So that's definitely a big plus. I miss getting vertical. 5k (or less) + running VJ/dunking sounds like a great combo for me.

Yeah...  Honestly...  marathon training intersects with marathon training and that is it!  I would leave them alone because the cost to the body and your reactive capability is just too great...

ya and personally, I just wouldn't find it as fun (and that's a big problem). At the end of the day I like to hit a tennis ball hard, dunk hard, jump rope fast, and run fast/hard. Consistently training for such long distance will start to conflict with my mindset.

That said I strongly disagree with coaches who caution there power and speed athletes from going on a weekend hike because of "dangerous conversion to slow twitch".

definitely agree. might as well never move, and when you do decide to move, always move as ballistic as possible.. ie, brushing teeth at max effort.

The body is just not that specific... if it was VJ training would add feet to our jumps rather than inches...  I see no reason why you can't combine 5k training with vertical jumping - especially running single leg vertical jumping.  I have known  a lot of milers that can really get up off one leg...   

nice! ya i've always thought that they should be able to get some decent numbers on SLRVJ due to their body composition + reactivity; just need to jump somewhat frequently to really put it together. They always get measured using a standard counter movement jump in these sports science studies, i'd like to see some SLRVJ stats.

But your def on the right track thinking 5k (or less)...   The trick for you is to be a 5k "speed runner".  Don't get good at the 5k by doing overdistance - get good at it by being faster than everyone else and semi-strong (endurance wise).  Good running coaches will coach you to emphasize your strength (reactive speed in your case) and just spend a little time on your weaknesses (long distance endurance).

Thanks for that advice. Yup I am definitely starting to aim in that direction. I'm starting to figure out what running is all about. I never did track in h.s. and growing up I always ran in basketball shoes (or thick heeled running shoes for a few years). So i'm starting to finally realize what being a speed runner is all about. I'm going to try harder than I ever have, to get this midfoot style down. I need to be careful about it but, it's the only way i'm going to enter speed-runner territory. I feel so much better when I run in that style though, it's just the "after effects" that I need to adapt to. I run better mid/forefoot than I do heel->toe.. so time to get rid of this weak heel->toe style once and for all.

I can see you running the 5k with your three miles looking like ~4:40, ~6, 5:40 for a sub 17 5k.

Nice :f I'm thinking about running another 5k early January, so we'll be able to put that to the test. In preparing for that 5k, i'll be doing some form of speed work near-daily from the end of November (currently) through December.

This is an interesting endeavor your doing and I'm excited to see the results as far as your endurance and single leg jumps.

yup i'm excited about it too. As each day goes by i'm getting more 'locked in'. I think i'm already at that point where i'm locked in similar to when I was locked in with boxing, dunking, etc. So that's important. I havn't had that for a few years, now I finally think it's back. Plus the idea of competing in official races is adding extra fuel to the fire.

Currently I am terrible at both but would like to do minor endurance at least once again...  It really does feel better than anything else... Personally, I don't need 5ks but repeated 400's and races of 400m and 800m are just torture in the best way...  Would like to not be terrible at it but it will take a lot of work for me... 

I imagine you could find a way to work 400m training into your routine safely, 800m sounds a bit more demanding given your short sprint focus.

Any idea how you will mix it in?

Quote

I was starting to incorporate speed work via Fartlek runs. I had lots of sessions labeled "jog and sprint". But I havn't done them since I wrecked my calves going entirely forefoot for ~4 mi, which was over 2 weeks ago. That's something I need to slowly adapt to. I need to be able to hold a more bouncy/powerful form without my calves dying for weeks.

I want to do more structured speed work like you mentioned below, such as the 4x400 with X minute jog rest etc. I may be a bit more liberal with the distances for now, since i'm using the streets, but regardless I need to get in some more structured speed sessions. This should also help my calves adapt. I've tested it out: if I run 400's midfoot/forefoot, i'm fine. If I run a few miles midfoot/forefoot, I can get severe calf soreness.

It's something I need to figure out because I think my strength in running will be my reactive abilities.. another plus will be my lactic acid toleration once I get that back up to par: high rep squatting, 400's etc.. will be fun.

Interesting about the running form...  Probably best to leave heel toe in the past and get really really good at midfoot...  Maybe get some sessions on soft surfaces or get some shoes where you run slow but protect the feet...   Lactic acid tolerance is really tough...  Nobody really has it...  The trick is actually not to make lactic acid hardly at all...   Remember you can make lactate and have lactate tolerance OR you can make acid (well H+ ion) and tolerate this as well...  but the intersection between the two (lactate + H+ = lactic acid) will flood your body and you won't be able to walk...  You might be able to tolerate this for 10 more seconds than the next guy but once it builds up we are all done!   Bottom line is producing large amounts of H+ while lactate is high is something we have to just avoid - in training AND in races (unless it's the last 10 seconds of a race).   

On a side note, I find myself keep wanting to lift, but, then when i'm done running I also find myself not wanting to lift (currently) just so I don't tap into my recovery. I think I have so much more progress I need to make with running dominating most of my training that my desire to squat (high rep and/or heavy) is just counter productive at this moment. I'm still going to perform bodyweight exercises though.

pc man thanks for the feedback!

woke up at 6:30 today.. all i keep thinking about is watching OSU vs MICH (and boxing).

12 PM ET.

 

note to self:

find out the "exact" measurements (mapmyrun etc) of the sides of the courses i'll be doing intervals. then also adjust the last two log entries with those measurements.