Adarq.org

Quote from: adarqui on December 20, 2018, 09:18:53 am

also: if I tried my absolute hardest, i might be able to hang with her for 1km, not even 3 laps.

this boggles me about cheserek, too, but in the other direction. he's doing km repeats at 2:50ish and making it look easy. 8 km plus the two reps at 2 km: 12 km total with rest in between each rep and set. that's a gnarly workout that is beyond the ability of roughly 99.9999999% of the world's population. kipchoge did 42km, straight, at ~2:54; his final two splits were 2:48 and 2:44.

i mean come on.

yup. it's mind blowing.

i recall his first 1km was ~2:43 in that vid. 2:43 is like 4:20 min/mi pace lmfao. Haas was like, "i dont care if it's around 3:00 for the first couple of k's etc" .. then Ches opens it with 2:43.. insanity.

1km @ 2:43 is flying.

these guys are so fast, it constantly blows my mind.

whenever I see splits now, I actually understand how fast they are going. Prior to the end of last year (Dec 2017), 1km or 1 mile splits didn't really register. After this year of training, I appreciate it on another level. The faster you get, the more you appreciate elite performance, because it definitely sinks in how "slow" you are.. lmfao.

mod speed today + more lunges!

I did out-of-nowhere high volume forward walking lunges last Thursday evening: ~12 minutes. Soreness was extreme Friday evening, all of Sat/Sun & Mon, and was still awful come Tuesday. I forced myself to run hard Tuesday through the soreness, as well as lunge for ~15m30s, tough with pain everywhere (harder than last Thursday). Wednesday soreness = minimal! I ran hard again Wednesday evening, legs are shot but actually getting some power back. I decided to lunge again, for ~8 minutes. This time, not much pain with the lunges, instead: just pure jello and tiredness, mostly quad & glute pump, felt pumped to fu*k and just ready to give out.

I imagine my legs will feel really good tomorrow (Thursday) and great on Friday, and epic on Saturday… lol. Not lunging or running hard the next two days, just going to recover.

---

another crazy shot, he's dropping alot of em` lately .. think he's posting everything he has left, before he goes back to Kenya in January:



12/19/2018

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

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:00 AM: bw
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 01:00 PM: tons of almonds/cashews, water
- 03:00 PM: coffee + lots of sugar/cream
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: mod speed, lunges
- 09:40 PM: orange juice
- 10:30 PM: beet juice, chips & guac, small chicken sandwich
- 12:00 AM: leg drain: 30 minutes
- 12:45 AM: orange juice, 2 x banana


09:00 AM: bw
- srong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8


08:45 PM: legs complete toast speed: {2 x ~1km @ 5:27 min/mi, 5:32 min/mi} + {1 x ~800m @ 5:12 min/mi} + {lunges @ ~8 minutes, legs jello, legs adapting} /// signed up for a 5k on saturday, probably won't be recovered but who knows
- https://www.strava.com/activities/2026003253
- https://connect.garmin.com/modern/activity/3235622489
- 2 x ~1km @ 5:27 min/mi, 5:32 min/mi
- 1 x ~800m @ 5:12 min/mi
- lunges @ ~8 minutes, legs jello, legs adapting





12:00 AM: leg drain: 30 minutes

every1 was talking about how newton disrespected breez after the game.. even my dad thought he saw it.

i didn't.. i saw cam shaking hands etc.

then there's this video:

<a href="http://www.youtube.com/watch?v=8KW17D-EjRA" target="_blank">http://www.youtube.com/watch?v=8KW17D-EjRA</a>

lmao.. no problem at all. apparently people saw it from a different angle, and it looked like cam shoulder bumped him, then breez was all like 'wtf bro'.. but clearly it didn't happen like that.

interesting.

nice actively maintained list, US sub4 milers.

https://trackandfieldnews.com/u-s-sub-400-milers-club-chronologically/

first runner he photographed in Kenya (last year). cool.

plan on listening to this today, sounds great.

this guy crushed a local 10k in 1982, when he was on vacation.

<a href="http://www.youtube.com/watch?v=hz6zXx3NUPQ" target="_blank">http://www.youtube.com/watch?v=hz6zXx3NUPQ</a>

Doesn’t everyone love a good running story? Well, you’ve come to the right episode because this one is full of them. Benji Durden’s delightful stories truly document his journey of running.

 Benji begins by taking us through his journey of getting into marathons. He shares how he has become famously known for saying, “Anyone who runs a marathon is sick.”

 He gives us advice on listening to our bodies and not expecting too much from ourselves too soon.

 We talk about information overload, i.e. watches, and what he sees as being better at the beginning of his career compared to now where information overload can sabotage us.

 Working towards faster times, it is easy to let expectations take over and beat ourselves up. Benji describes and shares examples of how he worked and currently works with expectations.

 Benji recalls personal stories of the Olympic trials and the 1980 boycotted Olympic games.

 Athletes often think that because they are healthy that a physical ailment won’t happen to them. Benji openly shares his experiences with cancer and chemo treatment.

 Today's Guest Benji Durden

 Benji Durden has a smoking fast PR in the marathon of 2:09, and has run 25 sub-2:20 marathons in less than a decade’s time. He is one of the 461 athletes who received the Congressional Gold Medal after the Olympic Games was boycotted in 1980. Currently, he and his wife time races in and around Boulder, Colorado, where they live

 What You Will Learn About  How Benji divides up his races to keep motivated. How he used the hard / easy approach to get a 4 minute marathon PR. Why he used to train in double sweats. What made him walk away from his first marathon saying, “Anyone who runs a marathon is sick.” How pomegranates are involved in his running for real moment. How someone mistook him for a space alien.  Inspirational Quotes There is no perfect plan for everyone, like there is no perfect nutritional plan.

 Well, part of it is you have to enjoy the process. It’s not simply about how fast you can run. It’s about the whole process. If you’re not having a good time with your training, and you’re not having a good time with racing, something’s wrong, you’re not doing it right.

 One of the things you have to learn is patience and don’t try too hard. I mean, you gotta try, but not too hard. You have to listen and know your limits. If you don’t know your limits, you find out the hard way what they are.

 For me, it’s always been about running against other bodies. The clock always wins. If you focus too much on that, you never win. You are never satisfied. Being satisfied is part of the goal.

 The first ten miles or so I consider a fast social run. Then the next ten miles is sort of a transitional period. And by the end of that, I’m trying to pick out people I going to catch.

the very next year, Ronnie opens with a 4:25 mile, Brashers 4:38 .. in a local 5k.

so insane.

https://www.sun-sentinel.com/news/fl-xpm-2002-12-08-0212080174-story.html?fbclid=IwAR1XJqkdsw8PB8loHmWlLrulxgQAoCNw0Cq-KYhsr-eM4ErA5MBY9r8CE8s

"I also wanted revenge on Josh." -- Ronnie

"I was so far into oxygen debt I wasn't able to see him," said Brashears, who went through the first mile in 4:38. "Ronnie just took it out fast. I can tell Ronnie is getting in better shape. That is the best that I have seen him." -- Brashears

i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.