Adarq.org

so much power. that was one of my key observations from the data gathered at the races last spring: the most glaring difference between the first km or two and the rest of the race for me is stride length. stride length comes from putting force into the ground. the cadence those guys are running at is chill, you can see the relaxation in their shoulders and faces. guess they're just traveling so far with each step. amazing.

yup. 100%.

stride freq is "overrated".

i've seen data on people running crazy fast at 17X SPM etc.

Kipchoge's breaking2 was like ~180-185 SPM @ 4:36 min/mi pace? that cadence is "deceiving" because of the ROM he gets each stride. just full strides, insane power. who knows I could be wrong about his cadence, but many long distance elites run 180-190 SPM and they are absolutely flying. You start to see 200+ as it gets down to 1 mile and below.

i often see people saying to focus on stride freq, not stride length.. which is correct in one respect: you shouldn't be trying to "lengthen" your stride while running. instead, should be doing training that makes you more powerful, giving you that extra distance per stride without forcing it, ie speed work etc.

during speed work, you can focus on increasing stride length by simply applying more force (going faster without increasing cadence), but not by consciously "lengthening it", IMHO.

so ya, the guys in these clips are just getting more length per stride at an easy effort, that's neurological to me. The CNS always shows it's powerful face

you can be 180 SPM at short choppy strides vs 180 SPM at full ROM strides, two very different things.

pc!

arm swing 'explosiveness' is important, not necessarily upper body "strength" (ie how much you bench etc). if something makes your arm swing more powerful, then it's probably worth it.

for me, that was simply:
- pullup variations & dips/pushups for general upper strength
- plate swings for overloading arm swing (explosive strength)
- sprints/jumping (explosiveness without fatigue)
- multi-response double leg bounds/tuck jumps etc (for explosiveness, with fatigue)

the last variation works very well: high rep explosive tuck jumps or double leg bounds etc, will really crush your shoulders/traps/lats/pecs etc, and it does so in a motion very specific to svj/rvj (double arm swing) - it's very intense though. if i were to do that stuff nowadays, i'd do it on grass instead of bball court/sidewalks etc hehe. can't just rush into it either, also have to be injury free for intense reactive work, lean body composition definitely helps reduce risk.

Weight: 249.2
Fuck yeah!

20 minutes jog
Squats lol: up to 185x5, legs cramped up
Hammy curls (single leg) 3x10
DB rdl: up to 80sx10

I haven't seen 249 in years and years, maybe since the start of this journal or a little after.


It was during 2010 when I was last 245 so yeah it's been awhile

 

it's been coming off fast lately. ride it as long as possible before it levels out again.

8/30

Practice *2 hours
-just not nearly as good as have been recently. Still having major problems with sweaty grip despite anti-persp+gloves.

3:30am- 11pm yesterday. Brutal week, I have a huge amount of homework and its only going to get worse.i dont know how it will affect my sectionals energy levelsnext weekened.

Almost got fired too, huge stressor. Surprisingly I feel pretty much alright although my diet has been dog shit mostly because of time constraints. Im gonna have to start planning 2-3 weeks ahead to stay on top of stuff. Want to try keeping this crazy schedule for a while just to see if I can.

damn sounds rough. don't get fired lol

oh shit chelimo finally went sub13!! 12:55

also hit 3:55 mile (first sub5) like 2 weeks ago.

rest day.

didn't get enough sleep + lots of lightning in the morning, so went back to sleep.

---

08/31/2018

bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = crazy thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 08:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:15 AM: food: grapefruit juice, water
10:30 AM: food: dunkin donuts: donut, 4 x egg & cheese wraps, small hazelnut frozen coffee with whipped cream, water
02:00 PM: food: work snacks: small bag of golden oreos, small bag of normal oreos, water
05:30 PM: food: koia cinnamon horchata protein drink, water
08:00 PM: food: burger fi: fried chicken sandwich, oreo milkshake w/ whipped cream, water
10:00 PM: food: bolthouse breakfast smoothie, rxbar, water

went to watch an XC meet:



that kid in red (coral springs dude) who won (15:14 or so?) .. i came in 3rd to him in the coral springs holiday mile he crushed me by 28s tho lool.

he beat several kenyans (running at US colleges) out there today.. big W.

he can fly out here in SFL weather.. he's legit. kenyans can get beat down here i'm telling you put some big money up in the hottest most humid parts of the summer, and watch them get beat sfl is brutal.

great battle tho at the end, was fun to watch.

also, I think we have the same spikes.




I was pretty surprised at how badly out of shape many of the girls were.. wow.. pretty awful. I mean, a bunch of girls in the 27-30min 5k range. They didn't look like they were in shape AT ALL. I just don't get that. These are D1 runners.. how are they running that slow? makes no sense. I mean they were jogging but breathing heavy, it was nuts.

the girl who won however, must have hit low 17s or high 16's. she was legit. she probably had 1min over the 2nd girl.. and 2nd girl was fast. heh.



anyway, I think FAU repped well. I went to FAU so, was fun seeing them do good. The guy I mentioned above runs for them.. huge W for FAU on the men's side. Women got the team victory I think.

INCREDIBLE CLIP.

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