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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.

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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?

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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.

no running today in the morning.. forcing a little rest, yesterday was "alot", more so for the psychological arousal than anything.



11/27/2015

sleep = 8.5 hours
bw = 164
soreness = calves slightly, hamstrings slightly, glutes slightly
aches = quads slightly, left achilles slightly
injuries = left 4th finger laceration (finally improving a bit), left 2nd toenail (underneath) is purple
resting hr = didn't measure



no food to start the day.. did some 'fasted training'.



Session: Morning

tennis:
- 1 hour
- warmed up my dad for a tournament

jump rope:
- 30 minutes straight
- moderate speed
- mixed up lots of footwork, was fun
- lots of mess ups



Food

- 1 x greek yogurt
- 1 x banana



Food

- dark red kidney beans with green pepper & jalapeno
- quarter chicken white (from boston market)



Session: Evening

jog and sprint:
- forgot to calculate "total time"
- 2 x ~1 mi or more sprint, with ~1 mi slow jog rest in between
- sprints were fast, a little less than max effort
- so, jog to path, rest jog, sprint, rest jog, sprint, jog home
- sprints: flat/mid foot strike
- rest jog: heel->toe
- love how bouncy/light I feel after sprints of those distances

dead hang neutral grip pullups:
- BW @ 7

parallel bar dips:
- BW @ 8 (happy)

dead hang chinups:
- BW @ 6

parallel bar dips:
- BW @ 7

good session.. plan to run in the morning tomorrow so, let's see how wrecked I am.



Food

- chocolate soy milk



Food

- light red kidney beans with some weird hot green peppers & red pepper
- 1 x greek yogurt
- nearly a half tub of guacamole (saved some for tmw) & ~30 mini tostitos chips (plain)

what a simple but epic meal.. ^^




CAN'T WAIT UNTIL I'M 150. The more I feel like a feather (lightness), the happier I get.

Prior to my evening session, I talked to myself a bit; about lactic acid. Trying to fix my brain, which has gotten weak over the last few years. Lactic acid is triggering more of a quit response. So, I just kept telling myself if I feel any acid, just "eat it". Just chomp it up. It helped already.. I didn't really feel much acid but I did feel a "quit response". So while sprinting I just told myself "fuck that quit response, eat the acid". I think I even chomped my teeth a few times like a nutbag. lmao, sounds weird.. but helped. On the bright side, I really havn't felt any lactic acid feeling in my legs/calves at all. Nothing burns up, it's just my brain wanting to quit.

I'd like to stop going heel->toe completely. I see it as a problem.

pc

this is actually quite nice..

Quote from: adarqui on November 26, 2015, 05:03:08 pm

Quote from: Raptor on November 26, 2015, 04:23:38 pm

I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 

Did the police get them?

nope, not that I know of.. they never contacted me after the incident. I went over to the police HQ and gave them more info, but I bet they just trashed it.. they didn't give a shit since I didn't get injured, I guess.

One of the cops who arrived on the scene had stopped me a few months prior while I was doing RVJ's at a court around the same time (~1 AM). He was cool, he let me go back to my training. But he told me that it's not safe out here during this time & that I should get a 24 hour fitness membership. So when he saw me on that scene, he shook his head and was like "what did I tell you".. heh. I got a 24 hour fitness gym membership shortly after :f

Quote from: adarqui on November 26, 2015, 05:03:08 pm

Quote from: Raptor on November 26, 2015, 04:23:38 pm

I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 

  You experienced that!, must have been before I joined. Gang initiation shooting victim, that is fu**ed up.
Must have been scary as shit.

gang initiation is just my theory as to why it went down.

ya it was the scariest thing that ever happened to me, easily.. it was a nightmare.. because it was just me & them, no one else in the world, for a few minutes.

Did they chase you?

ya, 5 people (4 with masks, one without - the guy who tried to trick me into giving him directions when he rolled down the window) jumped out of some incredibly run down hooptie, but I took off crazy fast. So one guy chased me, but I just burned him. Eventually he got back in the car and they kept following me until they got parallel with me and then they shot 5 or 6 times out of the window, I forget the exact number. I got low to the ground then sprint the other direction, then into some apt complex and hid in someone's yard while calling 911. I'm lucky I didn't actually get shot there hiding. HEH.

it's a crazy story I forget the exact link to my journal post.

damn! 

ya.. squats, sprints, and dunk training saved me. It's easy to forget that the training you're doing for sport can actually save your life.. it doesn't even have to be combat (mma/boxing) training.

pc man!

I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 

official 5k PR:

last 5k (in feb?) was 22:51

11/26/2015: 20:06

 

^^ that's me during an official run.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112079/#msg112079