Adarq.org

full rest day. need it.

feel decent actually, but my calves are sore. right hip/lower back/glute/hamstring is still there "slightly/barely".

hamstrings feel way better today though!! that's good because they've been very fatigued.



12/04/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good + alot
- bolthouse breakfast smoothie
- tons of salted/roasted almonds
- rxbar, bananas, plantain chips
- beet juice
- 2 x orange juice, bananas, 2 x peanutbutter cups
- lots of water throughout the day



11:30 PM: leg drain: 30 minutes

feel decent other than the back/hip/glute shit.

Quote from: adarqui on December 02, 2018, 05:33:30 pm

i think it is for sure.. but not half court. intense full court should get you fit. adding stuff in will only help (line drills, gassers etc). but ya, i wouldn't expect half court to get you anywhere fit for full.

Perhaps it ought to work for the average player but i must be a non-responder. i find a full court competitive game to be more of a 'test' and just doing that test doesn't actually get my body to adapt to becoming fitter for the sport. It's just too strenuous to be considered training. Training should be something that gives steady improvements with time. A test doesn't always do that.  I know that from my experience with the sport and i understand it runs counter to what ppl think. For me it would be like doing heavy squat 1rm attempts and thinking it will make me stronger - it works, kinda, for a bit but it's not the best way to train to achieve the goal of getting stronger steadily over time. Same principle might be at work for basketball fitness. I need a way to build the fitness - a game is too much of a test than a builder.

how is playing full court, frequently, a test?

it's just full court..

playing a real game in a league is a test.

i don't get your analogy.. you're using half court training and it's lack of training effect on full court basketball, to consider yourself a non-responder. that makes no sense to me IMHO.

it's just a full court pickup game. i wouldn't overthink it.

when i hooped, i played like 3-5 games of full court games per day.. i never had a problem with basketball fitness. nor did any of the regulars who came out there to play, every day. if you win a game, you stay on. if you lose, you wait for the next one while working on mechanics or something etc. works out very well at building basketball specific fitness.

some 70+ year old guy used to call next and play games with us occasionally. we had very intense games, but this guy would get into games and try to play. we kinda dreaded it sometimes, he was a liability.. but every1 respected him, he could go up and down the court. he even scored on people a few times. park would go nuts if he did.

in my opinion: if you played full court nearly every day for months and didn't make any conditioning/fitness gains + basketball specific fitness improvements, then you could label yourself a non-responder.

on the other hand, if you want to avoid full court or basketball in general, due to injury risk etc, then what you're looking to do makes more sense. ie, if you want to cross train & somehow have it prepare you for actual basketball, then yea you'll need to do what you're doing. but full court pickup games aren't tests, they are just full court games. you play them and you gain basketball specific fitness.

it'll definitely help. bball is start/stop tho. if you want to really improve your ability in game, without playing games, you need to mimic that a few times per week at least. could be part of your 5k run, just mixing it up fartlek style (sprint/jog/sprint/jog) random stuff etc. additionally, basketball is start/stop using all kinds of forward/backward/lateral movements, so - very different than linear running (which is alot easier). changing direction is rough and takes alot more energy. but still, 5k every day is much better than nothing. it'll surely help considerably.

Good points, i'll try that and see how it goes. I did my first long run yesterday (7km over 60 minutes). And today i'll go the other way and aim for 5km in 20 minutes in repeats of 400-500m at around 4 min/km pace. If i alternate between these two workouts every day, how does that sound? When i can eat more food (soon) i'll add in a sprint session as well but right now im at the edge of recovery between daily running + squatting.
[/quote]

sounds like it'll work at building endurance for a while. just throw in very light runs (or rest) when you feel too run down to hit those workouts.

pc!

if I can repeat this tomorrow, i'll be so god damn happy.

have to go for it.

this was one of my best ever runs.. a little over a month ago.

0.70 mi @ 3:10.. 4:35 min/mi

I imagine tomorrow the leaders will go out at high 4:3X pace so, should be similar by 0.75 mi. They kick hard and drop a ton of time off of their mile tho so, could be something like 4:40 min/mi by 0.75 mi, then a huge kick getting them down to 4:32 etc.

im feeling pretty beat up lately, but i should be able to get that done. give me a break.

11/01/2018

<= 4:59 mile vs <= 2:59 km:
- 10 (sub5) + 11 (sub3) = 21 of 50, 29 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice
- mod speed
- 1/2 chicken tender caesar wrap, plantain chips, rxbar
- black tea, entire bag of salted/roasted almonds (took a while to eat).
- lots of orange juice, bananas, beet juice (2x), chicken tender caesar wrap etc.
- banana, rxbar
- orange juice, rxbar
- hard speed
- orange juice, 1/2 chicken tender caesar wrap, 4 bananas



07:30 AM: workout: mod/dead speed: {1km @ 2:58 / 4:47 min/mi} + {52s @ 4:30 min/mi} ::: (grass, dead/tired) -> need to stop being wrecked in the morning

redacted for this post.




workout: 08:45 PM: hard speed: {0.70 mi @ 3:09.8 (4:35 min/mi), 1km = 2:50 (4:35 min/mi)} ::: (grass, spikes, felt good) -> started this off at 4:2X pace! /// basically one more lap and i'll get my 4:3X mile
- https://www.strava.com/activities/1940521214
- https://www.endomondo.com/users/26420622/workouts/1223264685
- https://connect.garmin.com/modern/activity/3132070054
- 0.70 mi @ 3:09.8 (4:35 min/mi)
- 1km split = 2:50 (4:35 min/mi)

exciting.

solid effort. started out really fast.. lost it a little at some point, but finished back @ 4:2X. most of the effort was under 4:40. sometimes I crack up when I notice myself losing it, i'm like come on breh man up.

the furthest i've held 4:3X that's for sure.

4:3X coming before 2018 is over. need to stay focused & stay healthy.

also need to do some of this in the mile races come December. we'll see!

peace!

btw. i stayed over my Aunt's this weekend, binge watching Ozarks season 2. thus, the delayed logging.

and you beat sonja friend-uhl, don't forget that 

true

first time i've beat her in a mile.. she's beat me in like 5 mile races.. so i beat her on a blow up mile. that's decent.

she's such a beast man, it's crazy.. hard to explain in text how beast she is.

i'll see her on wednesday @ Boca.. i imagine she'll bring it. she's sub5'd that race a ton. would be nice for her to get another.

every successive year that she sub5's, is like an American Record.. lol.

from a few days ago:



1 mile race day

felt good walking around/warming up. felt my hamstrings alot in the first quarter (400m), which is odd but it's happening alot lately - seem more fatigued than normal.

4:40 pace through first 800m, right behind 2nd OA.. just lost it badly on the turn around. u-turn turn PLUS strong headwind didn't help any.. i suck with headwind, just pussed out. didn't look at my watch at all, still thought I was going to hit a sub5 (not my goal) due to who hadn't passed me yet (all the way up to 1500m etc) etc. it's actually one reason i didn't look. i was 4th OA until probably 1km, 5th OA until 1300-1400m or so .. so i figured, ok even with this "puss out", I must be doing good enough to hit a decent time, so don't stress myself looking at the watch it, just keep it going. I guess everyone was wrecked but they powered through that headwind better than me, that's for sure.

beat a few people who beat me last year.

almost beat a few others. lost by a few seconds to them, no kick from me.. :/

my main plan was to hang with 2-3OA for 1200m tho.. when I wimped out at 800m (u-turn), I just got annoyed and didn't crank it.

last year: 25% of the race w/ the top guys (400m)
this year: 50% of the race w/ the top guys (800m) - should have been more

last year's time: 5:16
this year's time: 5:06

no kick, coast finish feh. would have been nice to get a sub5 on a good 50% of the race.. the fact that i'm actually "close to that" is kinda decent tho, I think.

sub5 on 50% of the race hard.. would be decent.

I need this at least:

sub-4:50 on 75% of the race hard

-> 75% of the race @ <= 4:39 (hanging with beasts), 25% of the race surviving to the finish

if i did 100% of the race "hard", that'd be me pacing way behind the leaders, and that's not how i run so.. seems impossible at the moment.

5:03 estimated, running like shit for the second 50% of the race into a strong headwind..
- sad
- but promising
- u know?



12/01/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/41 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good



Mitchell & West Mile: 7th OA @ 5:06 official / 5:03 watch ::: -10s on this course compared to 2017 /// went out decent, was behind 2OA until the turn around point (~4:40 @ ~800m), then I bitched out
- https://www.strava.com/activities/1994357801/overview
- https://connect.garmin.com/modern/activity/3197141073
- https://www.endomondo.com/users/26420622/workouts/1236395748
- http://www.splitsecondtiming.com/results/2018/fundaymile2018.php
- 7th OA @ 5:06 official / 5:03 watch

im annoyed that i didn't gun it out of the 800 turnaround and burn it out. my 1km ended up sucking, 3:07.

another mile race on wednesday. plan on really gunning it for that 1km.

today I ran hard for 800m, which is ~50% of the race. last year I died at 25% with these guys. So it's still an improvement.

my hamstrings have been dead since the week of the turkey trot (did too much slow running). not sure if that's contributing but, definitely feeling them fatigue lately during these hard efforts - when normally i never feel them.

all good.











some decent short efforts and {400m @ 66s} ::: (concrete) /// felt more pop in my legs than this morning + (evening mile race on wednesday)
- https://www.strava.com/activities/1995174216
- https://www.endomondo.com/users/26420622/workouts/1236524716
- decent





that 66 felt good.




did some crazy "stretching" to loosen up my right glute/hamstring/back etc.. actually helped
- but it also made my hamstrings more sore the next day.
- just lied down, then flopped my legs straight, with feet over my head, turned my feet inwoard, and let gravity make my glutes/hamstrings pulsate. right glute was going apeshit because of the hip internal rotation. this is where the weakness is.

tbh some of this could be related to that fall nov 18.. i wrecked my right hip/knee in that fall. i bet it tweaked some shit.

the guy i was trying to stick to, his strava data for the mile:





as far as estimated efforts go, im up there with him for 400m (61), 800m (2:15), and 1k (2:49).. but not mile (me=4:47, him=4:30). plus he can do this stuff whenever :d i only did it during that peak "phase", which im trying to re-realize.