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Messages - adarqui

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3436
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: December 29, 2018, 01:24:59 pm »
all time rankings.

http://www.alltime-athletics.com/m_mileok.htm



iaaf outdoor rankings:

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/outdoor/men/senior

iaaf indoor rankings:

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/indoor/men/senior?regionType=world&page=1&bestResultsOnly=true&oversizedTrack=all&firstDay=1899-12-30&lastDay=2018-12-27



US rankings: outdoor

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/outdoor/men/senior?regionType=countries&region=usa&page=1&bestResultsOnly=true&firstDay=1899-12-31&lastDay=2018-12-28


US rankings: indoor

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/indoor/men/senior?regionType=countries&region=usa&page=1&bestResultsOnly=true&oversizedTrack=all&firstDay=1899-12-30&lastDay=2018-12-27

3437
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 29, 2018, 11:58:22 am »
rec league lebron james lmfao.

nice. get it.

Quote from: maxent on December 29, 2018, 05:02:24 am
Well if you look at my log ive been doing 10+km running a day for a while now. it's only been split over 2 session (morning and evening) - but nevertheless that's the volume ive been working with. 15km in one session would be crazy if i just decided to do it off the bat but ive been building up to it. Having said that, you're right i need to make sure i don't get carried away and get hurt. But i don't also wanna spend over a month getting up to 15km, need to do it soonish and then i can change up focus cos i still haven't really touched a basketball since last summer (that's what 9 months ago?) so im not gna become a ful time runner and take it slow and steady either. Need a plan. My last long IRL run was 7km at 6:01 pace and i prob cud maintain that for a another km or two but to double my distance is a bit of an ask. Might have a better chance to do it on the TM tho cos it takes pacing out of it. When i did that 7km run i went close to 7min pace for the first (3.5km) lap and then as it got dark and i was hearing kangaroos scurriying around in the dark i went sub 6 on the return lap which was not great from an injury prevention perspective (form sucks when i go faster for longer runs). But it's pretty crazy cos i i dont even look at my watch while doing the run and at the end my pace was IDENTICAL to the 6.5km run i did before the 7km (a day earlier).

I have 3 disparate and competing goals: (5km sub 20, 170kg bs @ 85kg bw, 40" vertical) and the one i havent mentioned explicitly but is the whole underlying point of all of this - to become the rec league lebron james.  Still a fat skinny dude so im not gna get any of those until i get in shape i must confess. not many out of shape guys get any of these goals at my height weight - im undermuscled, overfat, over-tall for my bw.  On the court im usually the least fit guy so my fitness has always been a problem. My intuition tells me to knock of one or two of these goals then put them on maintenance and focus on the remaining one (or vice versa - knock out one, then maintain and focus on the other two).

Interesting to see this from my Garmin Connect app:


maybe this isn't so interesting after all, we're all relatively better than the average (sedentary?) person.. that's not who you shud compare with. still, wonder what everyone else here thinks about that ^

even if the garmin vo2max number is inaccurate, you'll notice that the vo2max improvements seem accurate. when that number goes up, your fitness is usually up as well.

as for which of the 3 goals to knock off first, i'd say 5k & squat - you can do both. those will both help the rec league lebron james goal. the 40" vert goal will "interfere" with everything, since it will need all the attention. if you can get your RVJ up to 35" more frequently, while still improving your fitness/strength, it'll be better than going for the 40". get there first, then re-evaluate when to attack 40" etc.



Quote from: maxent on December 29, 2018, 08:05:07 am
New found respect for acole/todday/mutombo. Ran 6km on the track tonight and it was brutal. Much harder than road running i found for the following reasons:
  • big empty field means you get get hit by the wind pretty hard .. when running with it, it almost doesn't feel like it's there but when you're running against it, it's v hard. doesn't help that my city is considered one of the windiest in the world
  • when not running straight against the wind, the curved bits are challenging, i felt it in my erectors pretty good .. not sure if that's just cos im new to running around the track or if it's normal? btw halfway (3km) i turned around and ran the opppostie direction to see if it would feel better/easier, not sure if it made any difference tbh
  • i think the road surface is faster to run on .. grass prob slows you down, didn't think it would be this significant tho
  • if i ran during teh day the sun and the wind wud be even harder. i prefer my trail run a lot more, get some wind cover and shade .. it's more pleasant overall
  • i ran a 6:13/km pace tonight compared to 6:01/km yesterday on my usual trail one. so if i was gna go for a 5km PR, it prob wont be on the track unfortunately, just too slow.

big respect to ppl who actually put up with all these factors and run better/faster on the track .. im in awe of your dedication.

when you run outside you always have to adjust for the elements.

going into headwinds is ~50% harder/slower than using the tailwind.

it'd probably be less windy in the early morning.

3438
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 29, 2018, 12:55:03 am »
a piece of bill rodgers training journal!

that mileage tho.

https://runningscience.co.za/elite-athletes-training-log/bill-rodgers/





also some stuff here:

http://www.letsrun.com/forum/flat_read.php?thread=2134702

Quote
   
RE: Bill Rodgers Training Log 9/23/2007 1:06PM - in reply to Leirbag
 Reply  Return to Index  Report Post
in his book he outlines his training routine. in summary, high mileage, 2 runs a day peppered with light speed work a couple times per week and very frequent races. trained through most races as he prepared for his marathons. 130 mpw was normal, week after week, year after year. 90 was a very light week and he hit 200 at least once. consistency, consistency, consistency. great book.

Quote
Marathons

1. 1973 Boston (DNF)
2. 1973 Bay State (2:28:12) 1st CR
3. 1974 Boston (2:19:34) 14th
4. 1974 NYC (2:36:00) 5th
5. 1974 Philadelphia (2:21:57) 1st CR
6. 1975 Boston (2:09:55) 1st AR
7. 1975 Enschede, Holland (DNF)
8. 1975 Fukuoka (2:11:26) 3rd
9. 1976 Olympic Trials (2:11:58) 2nd
10. 1976 Montreal Olympics (2:25:14) 40th
11. 1976 NYC (2:10:10) 1st CR
12. 1976 Sedo Island, Japan (2:08:23) 1st CR (200 meters short)
13. 1976 Baltimore (2:14:28) 1st CR
14. 1977 Kyoto, Japan (2:14:25) 1st
15. 1977 Boston (DNF)
16. 1977 Amsterdam, Holland (2:12:46) 1st CR
17. 1977 NYC (2:11:28) 1st
18. 1977 Fukuoka (2:10:55) 1st
19. 1978 Boston (2:10:13) 1st
20. 1978 NYC (2:11:28) 1st
21. 1978 Fukuoka (2:12:53) 6th
22. 1979 Boston (2:09:27) 1st AR
23. 1979 Montreal (2:22:12) 15th
24. 1979 NYC (2:12:12) 1st
25. 1980 Boston (2:12:11) 1st
26. 1980 Toronto (2:14:47) 1st
27. 1980 NYC (2:13:20) 5th
28. 1981 Houston-Tennaco (2:12:10) 1st CR
29. 1981 Boston (2:10:34) 3rd
30. 1981 Atlantica-Boavista, Rio de Janeiro, Brazil (2:14:13) 1st CR
31. 1981 Stockholm, Sweden (2:13:28) 1st
32. 1981 Bank One, Columbus, OH (2:17:34) 7th
33. 1982 Houston (2:14:51) 5th
34. 1982 Tokyo (2:24) 301st
35. 1982 Boston (2:12:38) 4th
36. 1982 Atlantica-Boavista, Rio de Janeiro, Brazil (DNF)
37. 1982 Big M, Melbourne, Austrialia (2:11:08) 1st
38. 1983 Orange Bowl, FL (2:15:08) 1st
39. 1983 Boston (2:11:58) 10th
40. 1983 Beijing, China (DNF)
41. 1983 Chicago (2:21:40)
42. 1984 U.S. Olympic Trials (2:13:31) 8th
43. 1985 New Jersey Waterfront (2:14:46) 2nd
44. 1985 NYC (2:15:31) 7th
45. 1986 Boston (2:13:35) 4th
46. 1986 Chicago (2:15:31) 11th
47. 1987 Phoenix (DNF)
48. 1987 Boston (2:18:18) 15th
49. 1987 NYC (2:25:01) 54th
50. 1988 Phoenix (DNF)
51. 1988 Los Angeles ( 2:20:27) 2nd masters
52. 1988 Boston (2:18:17) 2nd masters
53. 1988 NYC (DNF)
54. 1989 Los Angeles (2:22:24)
55. 1990 Boston (2:20:46) 5th masters
56. 1992 Vietnam International 19th
57. 1996 Boston (2:53)
58. 1999 Boston (DNF)

Awards and distinctions

* 1973 AAU All-American Long Distance Team (20K)
* 1975 National AAU- DI Benadato Award - Best Athletic Performance
* 1975 Nominated Sullivan Award (placed second)
* 1975 Ranked #1 in the World in the Marathon by Track & Field News
* 1976 Ranked #6 in the World in the Marathon by Track & Field News
* 1976 Member U.S. Olympic Team - Montreal, Canada
* 1976 AAU All-American Track & Field Team (10K)
* 1977 Ranked #1 in the World in the Marathon by Track & Field News
* 1978 Ranked #2 in the World in the Marathon by Track & Field News
* 1979 Ranked #1 in the World in the Marathon by Track & Field News
* 1981 Ranked #7 in the World in the Marathon by Track & Field News


Personal track records

* 1/2 mile - 1 48
* 1 mile - 4:18.8
* 2 miles - 8:48 (indoor practice); 8:53.6 (1975)
* 3 miles - 13:25.4 (1976)
* 5 kilometers - 13:42.00 (1978)
* 10 kilometers - 28:04.4 (1976)
* 15 kilometers - 43:39.8 (1977 - American Record)
* 10 miles - 46:35
* 20 kilometers - 58:15 (1977 - American Record)
* 1 hour - 12 mi 1351 yd (20.556 km) (1977 - American Record)
* 25 kilometers - 1:14:12 (1979 - World and American Record)
* 30 kilometers - 1:31:50 (1979 - American Record)

Personal road records

* 10 kilometers: 28:16 (1983)
* 15 kilometers: 43:25 (1981)
* 20 kilometers: 58:43 (1982)
* 25 kilometers: 1:17:23
* 30 kilometers: 1:29:04 (1976 - Unofficial World Road Record)
* Marathon (42.195 kilometers): 2:09:27 (1979 - American Record)

Major road race wins

* Boston Marathon: 4 wins
* New York City Marathon: 4 wins
* Fukuoka Marathon: 1 win
* Houston Marathon: 1 win
* Falmouth Road Race: 3 wins
* Lynchburg 10 miler: 5 wins
* Cherry Blossom 10-Mile Run: 4 wins
* Beverly Hills 10 km: 4 wins
* Azalea Trail 10 km: 4 wins
* Bloomsday 12 km: 1 win
* Gasparilla 15 km: 1 win (first yr.)
* Jacksonville 15 km: 1 win
* BIX 7: 2 wins (incl. first yr.)
* Big Boy 20 km: 3 wins



Quote
Quote
Pace?? wrote:
What kind of pace was he running most of his runs at during the 150-160 mile weeks?

6- 7 min./mile, thousands of laps around Jamaica Pond in Boston.

Avg. mileage in 73 before Boston well below 150 per week though he did have some 140's.

3439
Strength Sports / Re: Arm Wrestling Training
« on: December 29, 2018, 12:36:29 am »
Larratt, 3 day water fast.

<a href="http://www.youtube.com/watch?v=J-QU2HGnUpk" target="_blank">http://www.youtube.com/watch?v=J-QU2HGnUpk</a>

3440
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 29, 2018, 12:06:03 am »
good move not doing the park run if your knee was bugging.

ive had bottom knee hurt from running a few times .. but also had it during jumping.

when i get that, it's usually i'm doing way too much work. same for my lateral knee tendinitis-ish feeling which comes occasionally.

Quote from: maxent on December 28, 2018, 11:25:49 pm
Okay okay andrew you won me over.

cool hah. i never tried to convince you of high frequency long runs tho :D

Quote
I'm gna focus on getting my long run to 15km/90min, I wasn't a believer at first but i've come around to the idea that you build an aerobic base first then focus on speed / 5km time PR etc. Just gna work on that now. Did 62:30 min today, at 9km/hr, will add 2:30min each time and increase the speed every other time by 0.1km/hr. Eventually wanna be doing 90 min run at 10km/hr for a total of 15km. After that i'll switch up focus for doing 400m repeats on the track and just getting fast af and getting that sub 20 PR.

how often is this long run? usually they are once a week, with shorter runs throughout the week (speed work, tempo, medium-long, recovery).

i would definitely not try to add distance/pace so frequent, if i'm reading it correctly. have to be careful.

be careful trying to add intensity so often. my advice is still, learn to go by feel. some days you can run longer, some days you can't. if you keep it relative, you'll probably stay fresher.

nice @ ~62min run today!

Quote
If i think about it, the most glaring weakness in my preparation for basketball was a lack of aerobic fitness. The years of lifting weghts prob did good things for my anaerobic but without an ability to express it gametime i was never able to demonstrate my athletic gains. I might have a 36" vertical but my subpar aerobic fitness meant i cud never get a game time dunk etc.

yea maybe. aerobic fitness is underrated. in fact people hate on it similar to calf raises.

3441
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2018, 11:42:57 pm »
mod speed day.

barely the last few days: right big toe, right lateral knee.

bugging a bit just today: left armpit.. wtf.

calves sore. not much else sore.

12/28/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.
- big cauliflower/broccoli stir fry after evening speed



08:30 PM: mod speed: {0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit} + {2 x 190m @ 4:24, 4:22 pace} ::: (road, felt meh)
- https://www.strava.com/activities/2041207723
- https://www.endomondo.com/users/26420622/workouts/1246488033
- https://connect.garmin.com/modern/activity/3254588749
- 0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit, 1km split = 3:14 / 5:12 min/mi
- 2 x 190m @ 4:24, 4:22 pace





12:00 AM: leg drain: 40 mins

3442
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2018, 11:38:51 pm »
very light day.

12/27/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.



08:50 AM: very light: 52 min ::: (grass, legs might be improving, crazy windy) /// this wind is nuts, feels great
- https://www.strava.com/activities/2038325005



08:30 PM: very light: 1h27m ::: (grass, crazy wind) /// awesome & weird running weather, very intense winds
- https://www.strava.com/activities/2039394038

3443
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 28, 2018, 06:07:49 pm »
hah. bill rodgers wanted yuki to run boston.. he did a few days later, and won it.

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

3444
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 28, 2018, 06:05:44 pm »
el coyote loco interview with bill rodgers.

<a href="http://www.youtube.com/watch?v=2hqGXMExZ7s" target="_blank">http://www.youtube.com/watch?v=2hqGXMExZ7s</a>

3445
800m+ Running and/or Conditioning / Re: Old Runners
« on: December 28, 2018, 03:20:33 pm »
76 year old, 200m barefoot in a meet. flying.

<a href="http://www.youtube.com/watch?v=_48VLZu7-so" target="_blank">http://www.youtube.com/watch?v=_48VLZu7-so</a>

3446
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 28, 2018, 02:08:23 pm »
2002.

ronnie won both the 5k (15:25) and 10k (33:20)

lighthouse 5k/10k

https://www.athlinks.com/event/1779/results/Event/51130/Results


3447
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: December 28, 2018, 02:00:26 pm »
run for the pies 5k:

https://www.athlinks.com/event/26870



naples half:

https://www.athlinks.com/event/20481

it's amazing to me how.. these oldschool american times, would beat/compete with lots of the kenyan times that raced it more recently.. but then, at the same time, americans are posting slower times at the race now, except for a few.

https://www.athlinks.com/event/20481/results/Event/207177/Results




gate river run 15k:

https://www.athlinks.com/event/21991




lighthouse 10k:

https://www.athlinks.com/event/1779

3448
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: December 28, 2018, 01:20:54 pm »
holloway park race series:

https://hollowaypark.org/race-events/

3449
800m+ Running and/or Conditioning / Re: The Running Interviews Thread
« on: December 28, 2018, 12:48:22 pm »
nice interview with David Walters.

2:45 marathon @ 61 y/o.

https://www.outsideonline.com/2035296/60-year-old-david-walters-runs-sub-three-hour-marathons

Quote
What’s one piece of advice you’d offer to younger competitive runners looking to stay sharp into their 60s?
There are a number of things I’d say. Number one is about being consistent with your training. You have to be out there every day. Normally, when I’ve got the time, I work out in the morning and I work out in the evening, and that’s really helped me sustain what I had back in the 70s and 80s, all the way into 2015. Number two is the flexibility issue. You cannot ignore the fact that father time is overtaking you and, as a runner, you’re not nearly as flexible when you’re sixty as you were when you’re sixteen. I have to constantly work on it. I probably spend half an hour to forty-five minutes a day on flexibility. If I’m working, every hour I’ll get up for five minutes, in the cockpit, and stretch–make sure that the blood is flowing. The third piece of the puzzle is weight. I’m still at my high school weight. I refuse to gain any weight, primarily because I know that it’s going to put more stress on my joints–stress on everything–and the more stress on your joints, the more problems you’re going to have. That’s why I kept the weight off and it’s been working for me.

3450
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: December 28, 2018, 12:41:14 pm »
marathon "race time bias". cool.

surprised that the fastest course is Paris, not Berlin. Berlin is #2 on the list tho.

https://arrs.run/TB_Mara.htm

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