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Yeah, im on the same wagon here, but with different (aka MUCH worse ) numbers, for me it would be perfect to be at 25m 5K and 1.5BW squat.
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!

If you keep lifting, you won't waste away. your fat will waste away though

Tons of muscular runners around here. A few of them are very fast. Most aren't, but still drop some decent numbers - so they have really good fitness, but aren't specializing in running.

If you want to "waste" away however, like me - Kenyan style, don't lift You will only maintain the mass you need to perform, so you will get very light. People who continue to lift, while putting in significant mileage per week, look way different. Here's an example:

This is a photo (from our race Saturday) of my 800m friend (50 y/o, 2:07 800m). He lifts, sprints, and runs:



Not the best photo, but he is huge (compared to me) in person. Very muscular, huge legs etc. That's an example of someone with solid physique development and near-elite age-graded 800m ability, and solid mile/5k ability.

He mentioned several times, "I (him) need to squat more", so he's big on leg development for 800m. He's asked me several times why i'm not lifting etc.. I say I don't lift because the Kenyans don't. That's it. If the Kenyans lifted, i'd lift. So since executing their blueprint, it means no lifting. For running, the Kenyans are my Verkhoshansky. They've got it figured out, all I need to do really, is just emulate.

Here's an elite woman runner in the area too, she lifts 5x/wk and has insane running stats, American Records etc:



(obviously a fake weight lul)

Look at her next to other masters women:



Huge.

I talked to her a few weeks ago. She said specifically, she has to lift 5x/wk now just to maintain her LBM, because of her age. She said she used to get away with 3x/wk, but now she needs 5x/wk. So, very relevant to this discussion.

She's huge for a female runner, in person. I mean she probably has more LBM than me........ lmao.

EDIT: both of these runners I posted are members of "The Atlanta Track Club", they usually represent them at races/meets. He has their red jersey on. Sonja is a pro/pro-masters.

pc!!

i always run the hill up. The thing is, the 'hill' is 500m long. So when i was doing 500m sprints, i would run it up and then walk back down to start point (bottom ) for recovery, i never sprinted downhill.
Now that i am doing 300m, it is very convenient ( there are roads at exactly 300m up AND down, plus the times are great , ~1 min run - 2 mins walk ) to go like:
-Run 300m uphill
-Walk the remaining 200m uphill
-Reached top
-Run 300m downhill.
-Walk the remaining 20mm downhill
-Reached bottom.
-Repeat.
Of course i can just use the first 300m section and walk it back down and repeat forever. But i also like that now every iteration is a square number ( 500m ). but that's just my stats&maths OCD...

makes sense but, don't let your stats/maths OCD result in tendinitis...

oh well , let's sum it up: i asked advice for downhill sprints, you guys jumped in to go against them so it is pretty clear that i should just shut up and ditch them, end of story.

hah.

well, it's worth debating/discussing, BUT there's a reason you don't usually hear about elites doing downhill speed work. It's pretty much entirely uphill. Downhill speed is just too risky. You mentioned "buffering it" etc, but that would change mechanics and might cause you to "break" more each stride. So even though you are going down "fast", those breaking mechanics are triggered each stride, and the knee extensor tendons can become over stressed.

Think about "buffering" uphill. Just the thought of it, you can feel the difference, to me at least. Buffering uphill = toning down the acceleration, Buffering downhill = breaking the speed - since you are falling.

It'd be something you'd consider if you were just looking at the sports science of it, ie some kind of "super method" in a Verkhoshansky protocol etc. I'd have considered it back then @ a very small grade, that's for sure.

But in practice, uphill is safer + more effective. In a weightlifting analogy, uphill is like adding concentric resistance. It's easier on the joints, and harder on the muscles concentrically. Downhill is harder on the joints, changes mechanics from accelerating to breaking, and harder on the muscles eccentrically.

Regarding overspeed:

The best "overspeed" is using the wind.. That's what i've found in practice. If you want to maintain mechanics and experience forces greater than you can generate on your own, the wind takes care of that. Nature FTW. Nature ftw with hills as well :F

You're not doing overspeed but just throwing that out there.

Anecdotal but, I remember after the coral springs half marathon, my right knee had healed from tendonitis/ITBS, I went fast on a small downhill and it reinjured *instantly*.

Now when I do hills, I basically "walk down", but using a slow-af jog form.

my 2cents on it!

pc!!

Sick PRs!!! 17'23'' is no joke , you have gone a looong way!!! 

thanks so much man!!

happy about the progress so far, for sure.

I feel like i'm at that consistent ~35" RVJ right now: sub18's / ~5/4:5X miles.

Really want that consistent ~40" RVJ: consistent 16:XX 5k's / ~4:4X miles. The plan was to get there by end of 2018, it's starting to actually look possible, which has me excited af. Consistent 16:XX-5k/4:4X-miles would put me closer to my main goal, 15:59 5k & 4:39 mile. I feel like if I get to low-to-mid 16's for 5k & 4:4X mile by November, come December-March I might be able to make a run at it, given the weather. I mean if I can do these things in the heat/humidity, my confidence will be soaring to do it in the colder/less humid weather, it really is a huge difference.

Just need to stay healthy.. health #1.

With the mileage i'm going to be putting in "from now on", can't mess around with tweaks/injuries, and have to be very careful.

That little tweak I did to myself saturday night, can't have that happen. So forcing myself to take another rest day. Feels so much better today, probably could do a light run on it.. but instead, AERS/AETS/AELS. ;f

I want to do "elite mileage" all summer/fall, small deload periods when I need them. That 5k I just did basically confirmed to me that I should keep up the high mileage. PR'n all of that with 80+ miles on my legs, no rest.. great sign. Being able to drop that final mile the way I did, given the mileage/no rest for weeks, incredible sign. I'd have thought I would fade that last mile, instead I had more. There's a reason elites most often put in this kind of mileage.. just need to keep emulating that & running on grass/dirt like Kenyans etc, to allow me to hit the mileage with less strain/risk, and I feel like it makes you faster regardless, something about training on grass/dirt exclusively, then racing on roads, where you feel like you have way more spring.. maybe it's just that you are more fresh, or that it literally does something to your CNS.. maybe a bit of both. But it's a pretty awesome feeling.

I can't even imagine running the mileage i'm doing on roads now.. just thinking about it hurts. It's nuts. Totally transformed.. lmao.

peace!!

^^ also as far as ultra's go.. I def think I have "the gene". I mean, i'm out here putting in 100+ miles a week lately, all by myself, doing all of my miles on small loops.. loop after loop. And somehow it doesn't bother me? I think that's probably the thing that people (like u LBSS) identify with the ultra "potential".. I have this ability to just do something "fun", which becomes mind numbingly monotonous over time: over, and over, and over, and over again. I'd say that's definitely a good trait when it comes to my performance addictions in general, and especially for long (or ultra long) distance running.

When I was running around Palm Beach after that TGi5k, during Sunfest .. Around mile 18 or so, I just cracked up out of nowhere when I realized I wasn't bored. I never get bored. But it just came to me & I laughed hard & said (While running), "damn, I never get bored".. lmao. Then I cranked out 6 more miles before returning for some show. If there wasn't a show I wanted to see, i'd probably have kept running, was having too much fun.

So now sometimes when i'm running I just laugh and say, "I literally have nothing better to do, go longer". lol.



Oh btw quick race recap, from last race. It was pretty fun. I went there to run with my dude Junior (the 2:07 50y/o 800m guy), he wanted to break 17. So, I told him i'd try and stick with him for as long as possible so we could work.

Then, he brought Eddy (a monster over every distance, from 1 mile to 100 miles.. no joke, he won a 50 miler a few weeks ago, has won several 100 & 50 milers, 5k's/10k's etc). Then my friend Cory surprisingly showed up. He went out there just to try and beat me.

Anyway, start goes off. It's us 4, going out pretty slow (5:5X). But I just held back because I was there to work with Junior so, let him run the show. About 0.5 mi in, he cranks it up out of nowhere and we're now going 5:3x-5:4X, so I follow. The other 2 stay behind.

So it's me/Junior for 2 miles. Every time he punched it, i'd match. When he slowed down, i'd slow down etc. Just sticking with him, following his lead.

Mile 2 comes around and I punched it. I figured, it's the last mile so whatever. I'll try to go sub17 pace like we planned. So I just went hard as soon as my watch beeped. I finished that mile with 5:28, he finished with 5:59.

So we all finished top 4.. which is kind of cool:
1. Me
2. Junior
3. Eddy
4. Cory

My warmup for that race was absolute crap because I got there late. I wasn't stressing it too much because I knew we'd probably go out at 5:4X which I felt like (on that day) I could literally use as a warmup lmao.

Racing in a pack is very fun. When it works out like that, it's just awesome. Even if it's just a two person pack.

Still to this day, the most insane experience was that half marathon where I raced in a 3 person pack for 10 miles before I got dropped, in mostly early morning darkness.

Need to get faster so I can hang at the front with anyone. It's too much fun.

pc!

rest day!!!

left vmo tweak from last night def significant. might have to rest monday as well. i imagine i'll be good by tues/wed tho, don't think it's that bad. i've had this before, especially from overdoing heavy high rep squatting etc. similar spot.

track meet on friday tho.. we'll see. so far i'm the only one signed up for the 1600m.

also, won't be running through any pain etc. either heals & I run, or i'll just walk light etc. no problem, any extra rest will probably be good for me.. lol.

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---

06/17/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo slight strain, right knee barely, left/right ankles on occasion barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: absolutely wrecked, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

wakeup = 09:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
09:15 AM: rxbar, water
10:30 AM: food: Boca's Grill (excellent): steak/eggs/bacon/arepa, huge oreo milkshake thing, water w/ lime
02:30 PM: nap: 2 hours
05:00 PM: trail mix bar, wheat grass shot, banana, water
06:30 PM: dog walk w/ lots of quad stretching - made left vmo strain feel alot better temporarily
08:00 PM: 6 x eggs, some sourdough, (avocado toast) toasted sourdough + avocado, carrot/mango/banana smoothie from yesterday, vegan fudge brownie, water
09:00 PM: leg drain: 30 minutes



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I was so pleased with that breakfast.. milkshake was awesome but, the breakfast was even better. very solid spot!

Cabada, 2nd OA @ Grandma's half

splits in third photo:

?taken-by=fernando.cabada

?taken-by=fernando.cabada

SUI/BRA 1-1 tie!

this world cup has started off great.