Adarq.org

good point.

you should probably get an oxygen desaturation mask & hit the battle ropes hard for 3 x 30s.

if you want strong conditioning, you'll want to improve your aerobic base. there's plenty of ways to do that. running slow+long/frequently isn't the only way, but it's one of the best, easiest, and most effective. it's so easy that it's hard. people want to feel like they worked out hard, it's black magic that jogging for 1 hour real slow can improve your conditioning. but it's not black magic, it targets the heart, which responds very well to such long duration low stress activities -> every beat is a rep. the goal is to run easy (conversational) that the heart fills with as much blood as possible per beat, causing it to adapt to pump more blood per beat, at any exercise intensity.

plenty of "fit moms" & crossfit folks work out hard every day for example, but can't handle a game of basketball. training like that is easy.. :/

overanalysis can be a real problem. i'm all for you figuring it out tho.. so, find something that works & get results. but saying you've reached diminishing returns or something isn't for you, after only a few weeks .. plus saying you need to "see a progression" etc, is a little frustrating.

brb yelling at kingfish for not progressing his daily squatting to 800 lb by now..

i think he's a good example.. find something you can do daily, and just do it. don't switch shit up often, don't do all kinds of weird crazy cool shit, just pick a few things and do it daily, to perfection. if you can run hard daily, go for it. but most people can't.

in addition to that, normal "basketball people" play basketball daily, that's their daily squatting, or their daily running.

pc!

light day.

01/08/2019

diet:
- ate ok/light



09:00 AM: light: 61 min ::: (grass, alt-sim, feel decent - no soreness / but a few aches)
- https://www.strava.com/activities/2064340655



08:30 PM: light + 1 moderate mile: 62 min @ {5 @ 8:XX-9:XX} + {1 mile @ 5:46 w/ kick, felt good} + {c/d} ::: (grass, felt decent, HR low, right hip/glute a little achy)
- https://www.strava.com/activities/2065721308
- https://connect.garmin.com/modern/activity/3284422579







---

footer stats:

top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

NYE trail 10k.. sick.

what was up with that mt everest photo? u climb everest??? lol.

also for your trail races etc, i remember you using some vibram-ish shoes. if so, i'd try to find some good xc flats. can really fly in those on rough terrain - way more than in vibrams.

some very fast local dude, cracked me up. i mean i know every1 expected me to bonk, it was amusing during the race:

It was a lot of fun.  But you were the surprise of the day.  I kept waiting for you to bonk and you just kept going.  That is a hell of a debut in ultrarunning.

Quote from: adarqui on January 07, 2019, 09:40:01 pm

Quote from: maxent on January 07, 2019, 08:02:49 pm

Quote from: Coges on January 07, 2019, 07:52:58 pm

Quote from: maxent on January 06, 2019, 09:10:03 pm

The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

it's different with heart muscle (and capillary density). it responds well to very relaxed, low intensity, longer duration (30+ minutes) running.

45 minutes is my sweet spot for very light runs which still improve my aerobic capacity, without stressing me at all.

if you can walk at an easy pace, then you can run (albeit slowly) at an easy pace. for strong/elite runners, their slow pace looks very fast. that's why people get confused. an elite runner can jog 6:30 min/mi pace for example, at like absolutely no effort.

most running should be easy. the mistake most people make is not realizing how easy, easy, really is.

my preferred pace for most easy runs is 9:30-10:30 min/mi for 30-90 minutes. that's very slow.

if you take your squat mindset to running, then you are a sprinting, not running..

I think i made some progress understanding wtf is going on with my schizophrenic running lately. This morning treadmill run, I start warming up at 6km/hr which is the lowest of the hotkey speed buttons that are not a walk (it goes 3, 6 then 9). So every 15s i increase the speed by 0.2-0.5km/hr .. usually only 0.2km/hr after teh getting up to around 7km/hr.  I take about 5 minutes to work up to 9.2km/hr which is a 6:30ish pace. And at 5 minutes in im like, yea this sucks, my right calf is complaining and ive got a crazy pump (on R leg mind you) and i just want to stop and quit running for good and say it's not for me. Mo farah's warmup sucks. Im prob better off going from zero to 10km/hr than this. tbh.

Around about 10 minutes if i stick around ive bumped the speed up to 10.2km/hr or so, now suddenly my form changes (im still not srue if form is now better or worse at slower speeds?) but running is easier the faster i go. So it almost seems like if im going anything below a speed my form is inefficient/unsustainable. Above that speed and im fine, i can run better/longer and now im tasking my cardiovascular system instead of my mental system.

It's almost as if i can do a long tempo at 10km/hr but trying to stay below that speed and it's torture. And of course it's a fine line because if i cross say 11km/hr now it's hard work but it feels more productive all the same. It's a struggle for me to maintain 12km/hr which is just a 5 minute pace. It's almost as if when i started doing these longer/easier runs i just got weaker (mentally) and im no longer challenging myself with hard runs but instead im torturing myself with slower runs. I think from here on it makes zero sense to do any more long/slow running. If what you say is true that longer runs build fitness better then i should just do that but not run, bike or row instead. I think that will suit me because because i can't seem to figure out the sweet spot of running slow enough without having form/mindset problems.

I think that will suit me because because i can't seem to figure out the sweet spot of running slow enough without having form/mindset problems.

your subconscious is just designing ways for you to quit doing it.

if you have mindset problems going really slow, then that's the issue you need to work on right there.. the discipline to overcome a "mindset problem" while going super slow.

if you can walk without mindset problems, then you can run very slow without mindset problems.

running could be a great way for you to tame some of these things going on in your head. one of the most important aspects of endurance/conditioning is the ability to suppress quit signals, ignore them completely, or just deal with them.

Quote from: Coges on January 07, 2019, 07:52:58 pm

Quote from: maxent on January 06, 2019, 09:10:03 pm

The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

it's different with heart muscle (and capillary density). it responds well to very relaxed, low intensity, longer duration (30+ minutes) running.

45 minutes is my sweet spot for very light runs which still improve my aerobic capacity, without stressing me at all.

if you can walk at an easy pace, then you can run (albeit slowly) at an easy pace. for strong/elite runners, their slow pace looks very fast. that's why people get confused. an elite runner can jog 6:30 min/mi pace for example, at like absolutely no effort.

most running should be easy. the mistake most people make is not realizing how easy, easy, really is.

my preferred pace for most easy runs is 9:30-10:30 min/mi for 30-90 minutes. that's very slow.

if you take your squat mindset to running, then you are a sprinting, not running..

Wardian's splits (2017) vs mine (2019), same race.

He's an elite ultra runner. (https://www.strava.com/activities/505334945/overview)

Wardian (2017): 41 laps (50 miles)

1: 8:30 00:08:30
2: 8:11 00:16:40
3: 8:13 00:24:52
4: 8:09 00:33:00
5: 8:11 00:41:11
6: 8:11 00:49:22
7: 8:10 00:57:31
8: 8:08 01:05:38
9: 8:09 01:13:47
10: 8:12 01:21:58
11: 8:14 01:30:12
12: 8:16 01:38:27
13: 7:57 01:46:24 <- first 7:XX
14: 8:12 01:54:35
15:8:13 02:02:47
16: 8:17 02:11:04
17: 8:18 02:19:22
18: 8:17 02:27:38
19: 8:16 02:35:53
20: 8:19 02:44:11
21: 8:14 02:52:25
22: 8:18 03:00:42
23: 8:23 03:09:05
24: 8:28 03:17:33
25: 8:32 03:26:04
26: 8:35 03:34:38
27: 8:38 03:43:16
28: 8:43 03:51:58
29: 8:46 04:00:44
30: 8:51 04:09:34
31: 8:59 04:18:33
32: 9:11 04:27:43 <- first 9:XX
33: 9:04 04:36:47
34: 9:07 04:45:54
35: 9:10 04:55:03
36: 9:23 05:04:26
37: 9:21 05:13:46
38: 9:29 05:23:15
39: 9:45 05:33:00
40: 10:07 05:43:07 <- first 10:XX
41: 9:54 05:53:00

Me (2019): 34 laps (42 mi)

1: 9:24 9:24
2: 9:50 19:14
3: 9:52 29:06
4: 9:56 39:01
5: 9:49 48:49
6: 9:54 58:43
7: 9:46 1:08:28
8: 9:57 1:18:24
9: 9:45 1:28:09
10: 9:32 1:37:40
11: 9:29 1:47:08
12: 9:48 1:56:55
13: 9:57 2:06:52
14: 9:44 2:16:36
15: 9:51 2:26:26
16: 10:01 2:36:27 <- first 10:XX
17: 9:46 2:46:13
18: 9:40 2:55:52
19: 9:44 3:05:35
20: 9:51 3:15:26
21: 10:01 3:25:26
22: 10:09 3:35:35
23: 10:22 3:45:57
24: 10:57 3:56:53
25: 11:37 4:08:30 <- first 11:XX
26: 11:07 4:19:37
27: 11:45 4:31:22
28: 11:03 4:42:24
29: 11:18 4:53:42
30: 12:22 5:06:03 <- first 12:XX
31: 12:37 5:18:39
32: 13:47 5:32:26 <- first 13:XX
33: 11:53 5:44:18
34: 9:04 5:53:22 <- fastest lap

fwiw, some of those really slow laps are me standing there drinking fluids.

huge difference though.. that's the difference between 50 miles & 42.

i could get closer to 50 by next year tho.. something to keep on my mind.

 

OMFG The most epic win ever, it had drama, action, nail biting moment and moments of joy.

seriously man. it was INSANE.

That timeline description you wrote of your race and the guy chasing you down, sounded crazy and then you just dug deep and just won the mental and physical contest, just reading that was exhilarating and thrilling and was rooting for you in that story even though I know you won lol.

Great job man. 

thanks so much seifullaah, really appreciate it.

and ya i still can't get over it. i dug deep and took off. that doesn't happen too often for me in races, because I do so many of them. sometimes I just refuse to back down and give everything, this was one of those races. It's great knowing that I do have that in the bag for the big ones.

thanks again man!!!!

peace!