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Messages - adarqui

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3526
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 20, 2018, 09:02:23 pm »
Quote from: maxent on December 19, 2018, 09:03:34 pm
Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work:

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times.

yup makes sense. that's the way it normally goes. unless you're running too hard from the getgo (ie race-life, or going too aggressive in a workout).

Quote
But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior?

nah.. you're just too "afraid" to run super slow. probably ego-ish etc. most people have that "issue".

my warmup pace is like 9:XX-11:XX min/mi, i look like a 90 year old man........... lmfao.

to warmup, go CRAZY slow and throw in progressively more intense short strides, until you are ready to go.

for speed workouts, I like to do:
- 1 mile very light (9:XX-11:XX min/mi)
- 1 mile with progressively more intense strides at 0, 0.25, 0.5, 0.75
- 0.5-1 mile extremely light
- crank

for light workouts:
- 1 mile very light (9-11 min/mi)
- pick it up slowly



Quote
Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions.

you might just be a morning runner. it's real. i'm an evening runner.

it can also fluctuate, and it's trainable.

Quote
Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.

nice!!

3527
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 20, 2018, 01:51:38 pm »
Quote from: LBSS on December 20, 2018, 10:11:57 am
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. :ninja:

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.

3528
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 20, 2018, 09:18:53 am »
Quote from: LBSS on December 20, 2018, 05:53:31 am
SIAP

<a href="http://www.youtube.com/watch?v=L065i23ZiUw" target="_blank">http://www.youtube.com/watch?v=L065i23ZiUw</a>

yo that shit is nuts, she's 16. wire to wire. field wrecked.

ya she is so crazy. so far, she's the running equivalent of say, LEBRON. a "genius" in the sport, growing up.

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

3529
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 20, 2018, 12:41:32 am »
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

3530
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 20, 2018, 12:08:03 am »
king ches.

2 x (4 x 1k, 2k) at flying pace, with trainers on grass. guy is nuts.

<a href="http://www.youtube.com/watch?v=f3lpKxNIfJk" target="_blank">http://www.youtube.com/watch?v=f3lpKxNIfJk</a>

3531
Football / Re: 2018-2019 NFL Season
« on: December 19, 2018, 02:38:26 pm »
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.

3532
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 19, 2018, 09:15:42 am »
Quote from: vag on December 19, 2018, 04:00:12 am
Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.
:lololol:

good news!

disc degeneration still sucks but, def better than a herniation. still, have to be careful.

i'd personally probably lighten it up a bit, lower intensity + a bit more volume, and i'd also cut out "catch" exercises (like HPC etc, way more intense on the spinal column), jumps too maybe (unless on great surfaces, ie really nice indoor gym). i mean at least for a while. then re-evaluate.

pc!!

3533
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: December 19, 2018, 12:16:42 am »
nice actively maintained list, US sub4 milers.

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

3534
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2018, 12:01:30 am »
2 runs w/ a little bit of speed, lunges again!

love this shot:

?utm_source=ig_embed

12/18/2018

<= 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
- 09:15 AM: light run
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 02:00 PM: almost an entire bag of almonds (which is 3000 kcal total)
- 05:00 PM: some chocolates, water
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: light run, lunges
- 09:30 PM: beet juice
- 10:30 PM: chicken tortilla soup, some pieces of bread dipping into the soup, water



09:15 AM: light: 29 min ::: (grass, legs still very sore) /// tried to turn the legs on a bit at the end (~800m) /// plan on lunging again tonight, trying to get them adapted
- https://www.strava.com/activities/2023385190

hit ~800m @ 5:55 min/mi at the end of that.



08:45 PM: legs toast speed: {2 x 1km @ 4:03, 3:29 (5:30 min/mi) + {walking lunges @ 15 minutes, tough but legs adapting} ::: (road, legs sore} /// legs adapting, can't wait until they are back to 100%
- https://www.strava.com/activities/2024376973

lunges were brutal but, no cramping afterwards etc.. which means, i'm adapting. i imagine i won't have much soreness tmw... let's see.





wanted to leg drain but, too late/tired. must sleep

3535
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 18, 2018, 11:52:08 pm »
first runner he photographed in Kenya (last year). cool.


3536
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 18, 2018, 04:30:59 pm »
another insane shot.


3537
800m+ Running and/or Conditioning / Re: The Running Interviews Thread
« on: December 18, 2018, 12:08:01 pm »
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>

Quote
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.

3538
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 18, 2018, 12:02:30 pm »
Quote from: maxent on December 18, 2018, 07:29:03 am
Quote from: adarqui on December 17, 2018, 10:44:39 pm
Quote from: maxent on December 17, 2018, 09:19:43 pm
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.

:ninja:

I took your advice to heart and went for an evening run tonight. Didn't feel like doing another shitty track workout (tempo sprints around a circular track seem to have bothered my right glute and it was getting pretty painful). So i went to the local lake and just ran along the bike path, not looking at the watch just trying to stay at a comfortable pace. It was nice and pleasant and the surroundings were beautiful. I think this is the right way to go. When i finished the run i looked at my watch and saw i run a sub 6 minute pace for the 2.5km (which is what i decided to go for today). Not bad! And i ran within myself so i think i can do a bit better, cos in the last 600m i went a bit faster and saw my pace was around 5:something which i felt i could sustain once i'd warmed up. I think my initial attempts at outdoor running were taking too much to heart how hard it was to maintain a 'good' pace at the start, but if i was properly warmed into it, i prob could do a lot better i just need to be patient and let my body guide me thru the run.

TLDR: AM treadmill runs for cardio and PM lake run = win.

there we go. now that sounds alot better :ninja: :highfive: :ibrunning:

3539
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 18, 2018, 10:26:51 am »
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

3540
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 18, 2018, 12:32:15 am »
2 light runs!

soreness was actually worse though today. I feel so wrecked. amazing.

everything crazy sore. adductors more sore than anything. lower back/hamstrings sore from the 45 deg hypers, back because i had more rom/strength when extending.



12/17/2018

<= 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
- 09:20 AM: light run
- 09:50 AM: beet juice
- 09:55 AM: bw
- 10:15 AM: orange juice, bananas, water
- 03:00 PM: coconut cashew fat coffee drink, 2 x banana, protein bar
- 08:00 PM: small bit of orange juice, oatmeal cookies
- 09:10 PM: light run
- 10:00 PM: 3 x chicken tenders, mac & cheese
- 11:00 PM: bunch of misc chocolates
- 12:00 AM: orange juice, 5 x banana (lol, please help my legs)



09:20 AM: light: 31 min ::: (grass, legs (glutes/quads/adductors/hamstrings) still crazy sore hah)
- https://www.strava.com/activities/2021736892



10:00 AM: bw
- upper
- strong

3-5sec paused dead hang neutral grip pullups: BW x 8 (surprising)
full dips: BW x 8
partial ng pullups at the top: BW x 20
partial dips at the top: BW x 40



09:00 PM: light: 30 min ::: (grass, legs crazy sore) /// how am I able to run, but barely walk? lol. interesting.
- https://www.strava.com/activities/2022674309

hah this one was a beautiful little progression. racing my 5k race predictor app, slowly building up. wanting to go from like 33 estimated to 26:5X estimated over the course of the run.





i'd like to lunge for ~15-20 minutes tomorrow evening. sooo, hoping DOMS clears up alot by tmw.

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