3736
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 05:25:45 pm »
my goodness. 
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3737
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 02:58:02 pm »I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.
Using treadmill for long distance or short distance training.
Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.
As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.
for sure, i think the treadmill could be a very useful tool for learning to maintain speed. i'm very erratic with pace changes, so it would probably help.
i don't think i could personally run 12.5 mph on a treadmill sustained though, i get dizzy/feel awkward on it.. i'd be scared of getting hurt.
i've seen lots of elite pros using it.. mo farah has tons of clips with him on it.
for me personally, I just need to start hitting multiple <goal_pace_efforts> per sessions.. ie like, not just one km at 2:55, more like 3.. not just 1 x 4:55, more like 3. so getting strong at the "repeat" level. Right now I can't repeat any of that, i've never hit multiple in a session. So it'll be a huge goal for 2019. Then I also need to work on hitting 2km straight at that pace etc. stuff like that. just keep extending it out.
but ya i really need the "strength" to be able to hit several per session.. i mean the more sub5 miles i can hit in one session, or sub3 km's, or combos of both .. the stronger i'll be.
right now i'm "one and done", which is exactly how it played out at Rockin Rib 10k.
good stuff man.
pc!
3738
800m+ Running and/or Conditioning / Re: Race Results Sites!
« on: November 20, 2018, 12:06:52 pm »3739
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 09:19:40 am »
damn. dude sent me the high res photos.. so sick. i didn't ask for him, he emailed them to me with "ALL YOU" in the subject.
\o/
will post em later. love it. hah.
\o/
will post em later. love it. hah.
3741
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2018, 02:17:51 pm »
u can see the side of my face, went right out behind Ben Shrader jajaja.
3742
Basketball / Re: 2018-2019 NCAA Season
« on: November 19, 2018, 12:01:34 pm »Zion 100000% could bully most nba players this second....
100%
Quote
shit duke could bully some nba teams tbh....
dno about that.. lol.
Quote
i'm curious if zion's vertical is going to start decreasing as soon as he goes to the nba.... like most nba players
it'll probably go down eventually .. but similar to how lebron's went down, he just got bigger. zion will get bigger.
zion is an absolute monster.
he truly is worth the hype.
3743
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2018, 08:38:47 am »
hah cool. from an elite:
"danny.doc @andrewdarqui glad you rolled with us. See you next year"
got to hold it for much longer next year.
"danny.doc @andrewdarqui glad you rolled with us. See you next year"
got to hold it for much longer next year.
3745
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2018, 08:47:35 pm »
about to go to sleep early. i'm toast.
3746
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2018, 08:45:05 pm »
"race" day!
writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.
then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don't eat for fear of stomach bloating etc.. but the rxbar itself just wasn't settling my stomach. shortly after eating the banana, I felt great.
felt really light/amp'd/ready to go during my warmup for the race.
11/18/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream
06:30 PM: race: Flanigan's 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- https://www.strava.com/activities/1971716432
- https://connect.garmin.com/modern/activity/3169460296
- https://www.endomondo.com/users/26420622/workouts/1231107670
- http://www.splitsecondtiming.com/results/2018/flan10k2018.php
- 1km @ 2:57 / 4:46 min/mi -> road 1km & race km PR
most fun i've had in a while.
plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it's really hard knowing you have 5.x miles left.. just plays tricks on you. so it's like i accomplished my "minimum goal" and then that was it. that's my only "let down", not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km's by myself.
finishing kick (~100m) @ 4:12 min/mi pace lmao.
first OA ran 29:27. I was right behind him @ 1km LMFAO.
FRONT ROW SEATS HOMIE, for 3 minutes.
30% next year would be 3km.. that's the goal for this race in 2019.
pc!
that first mile ended up being ~5:22. that's me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace .. still ends up being 5:22 lol.
kinda interesting how my HR jumps *after* I slow down, no? .. hmm.
06:45 PM: light: 1 hour (grass/rocks/dirt) -> that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
- https://www.strava.com/activities/1972984264
elbow, hand, and side of knee are scuffed up a little. no problem tho.
crazy.. was a big rock too. something must have unearthed it, and i clipped it.
HR is low again!
writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.
then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don't eat for fear of stomach bloating etc.. but the rxbar itself just wasn't settling my stomach. shortly after eating the banana, I felt great.
felt really light/amp'd/ready to go during my warmup for the race.
11/18/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream
06:30 PM: race: Flanigan's 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- https://www.strava.com/activities/1971716432
- https://connect.garmin.com/modern/activity/3169460296
- https://www.endomondo.com/users/26420622/workouts/1231107670
- http://www.splitsecondtiming.com/results/2018/flan10k2018.php
- 1km @ 2:57 / 4:46 min/mi -> road 1km & race km PR
most fun i've had in a while.
plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it's really hard knowing you have 5.x miles left.. just plays tricks on you. so it's like i accomplished my "minimum goal" and then that was it. that's my only "let down", not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km's by myself.
finishing kick (~100m) @ 4:12 min/mi pace lmao.
first OA ran 29:27. I was right behind him @ 1km LMFAO.
FRONT ROW SEATS HOMIE, for 3 minutes.
30% next year would be 3km.. that's the goal for this race in 2019.
pc!
that first mile ended up being ~5:22. that's me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace .. still ends up being 5:22 lol.
kinda interesting how my HR jumps *after* I slow down, no? .. hmm.
06:45 PM: light: 1 hour (grass/rocks/dirt) -> that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
- https://www.strava.com/activities/1972984264
elbow, hand, and side of knee are scuffed up a little. no problem tho.
crazy.. was a big rock too. something must have unearthed it, and i clipped it.
HR is low again!
3747
Basketball / Re: NBA 2018 - 2019 Season
« on: November 18, 2018, 08:32:40 pm »
LEBRON scored 51 against my Heat.
damn hehe.
damn hehe.
3748
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: November 18, 2018, 08:13:46 pm »
Cheptegei 15km world record.
<a href="http://www.youtube.com/watch?v=lER_CfDKlCY" target="_blank">http://www.youtube.com/watch?v=lER_CfDKlCY</a>
3749
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2018, 04:55:36 pm »
This is nearing 1km.. One of my favorite photos of all time, obviously.
That's me and the top 5 of the race. People ran smart races, and didn't go out with those monsters. That's fine, I totally respect it. But, I also got to watch the elites up close for a little over 3 minutes. And got this insane shot.
lmfao!@!@!@
Guy at the front is a 28:28 10k'r. Guy on the far right is a former American Record holder, multiple olympic trials qualifier, one of the fastest native born Americans ever (across a ton of distances).
That's who I want to run with.
I'm fucking amp'd.
That's me and the top 5 of the race. People ran smart races, and didn't go out with those monsters. That's fine, I totally respect it. But, I also got to watch the elites up close for a little over 3 minutes. And got this insane shot.
lmfao!@!@!@
Guy at the front is a 28:28 10k'r. Guy on the far right is a former American Record holder, multiple olympic trials qualifier, one of the fastest native born Americans ever (across a ton of distances).
That's who I want to run with.
I'm fucking amp'd.
3750
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2018, 11:46:23 am »
I saw Fernando Cabada before the race (big fan of his). He was cool as fu*k. He was like, what are you going for? I said, i'm just going to run with you guys for as long as possible. He laughed and said, that sounds fun good luck etc.
So, gun goes off, and I go right to the "front" (behind Brian Shrader, a 28:28 10k guy, and another guy) .. and then I just stay behind them for ~3 minutes.
Afterwards, Fernando saw me again and he said something like "damn dude I didn't know you were serious. when you told me that initially I was thinking, good luck, it's going to be fast, but you went out flying"
haha.
kinda cool.
Fernando ended up getting 2nd OA!!! He wasn't too confident going into the race, but he brings it, and got it done.
Brian Shrader's IAAF:
https://www.iaaf.org/athletes/united-states/brian-shrader-270142
So, gun goes off, and I go right to the "front" (behind Brian Shrader, a 28:28 10k guy, and another guy) .. and then I just stay behind them for ~3 minutes.
Afterwards, Fernando saw me again and he said something like "damn dude I didn't know you were serious. when you told me that initially I was thinking, good luck, it's going to be fast, but you went out flying"
haha.
kinda cool.
Fernando ended up getting 2nd OA!!! He wasn't too confident going into the race, but he brings it, and got it done.
Brian Shrader's IAAF:
https://www.iaaf.org/athletes/united-states/brian-shrader-270142