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Messages - adarqui

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5956
09-04-18

Workout

Run --

Warmup ~1 mi @ 8:10 pace

Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]

Cooldown ~ 1.3 mi @ 9:30 pace

Total -- 9.08mi

Notes

This was fun as heck.

The fartlek portion included a 44:59 10k, which is an amusing PR.

that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.

that's a serious session!#!@$

Jake & the Kenyans I follow do variations and that specific one, ALOT. :ibrunning: :ibrunning: :ibrunning:

5957
Sports Discussion / Re: Common wealth Games
« on: April 09, 2018, 09:57:06 am »
Akani Simbine claims the men's 100m gold in 10.03
Henricho Bruintjies with 10.17.
Yohan Blake runs 10.19 for bronze

Not sure what happened to Blake  :o

ya Blake fell off from the TOP-of-the-TOP a while ago :/

but damn @ Bruintjies!! i've posted several physique photos of him in the sprinter physique thread.

5958
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 09, 2018, 09:55:41 am »
simple article on slow running but the "mental training" section was a nice surprise.

https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running

+1 for the importance of the mental part. definitely been feeling that internal dialogue of "well, you know, 11 km is still pretty good, you don't need to go the full 13 km, you're so tired...shut up, just get to 11 and keep going...but like, 12 km would be as long as you ran last weekend...shut up, stay committed to what you set out to do" on the longer runs. intervals and tempo are good for that too but in a different, more aggressive way.

ya. also it's incredible when you notice a "new technique" that your brain tries to deploy in order to get you to quit/ease up. i'm trying to think of one i had fairly recently that was "brand new", remember laughing once I realized it was basically a new attempt at trying to get me to ease up. sh*t can't remember.

I think it's also one of the many reasons we can experience a dip after a major performance/PR/accomplishment. That feeling of accomplishment can make it easier to back off for a while. Sometimes it's needed, but other times it's just another "way out".

One thing I loved saying to myself was "welcome to the party" once I got those quit voices. I haven't been doing it as much lately because i've been mostly running "slower". But when trying to PR <= 5k, especially mile & such, those quit voices become very loud. I picture this little gnome in my head waking up and telling me to stop, so i'd say "welcome to the party" to let myself know, ok now we're just getting started. lol. it helped quite a bit when I was trying to PR my 800m, 1k, and mile last year (~December).

also ya, i literally verbally say "shut up", or "shut the fuck up", or "fuck off" when my brain is annoying me sometimes. it can help. hah.

peace!!

5959
Shoes / Re: Shoeporn
« on: April 08, 2018, 08:47:49 pm »
this kicks it off.. omg.

?taken-by=trackspikesusa

5960
Shoes / Shoeporn
« on: April 08, 2018, 08:47:42 pm »
odksfodskg

5961
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 08, 2018, 06:46:38 pm »
simple article on slow running but the "mental training" section was a nice surprise.

https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running

5963
400m Sprinting or Shorter / stats: fastest men & women
« on: April 08, 2018, 06:27:42 pm »
https://atkinsbookshelf.wordpress.com/tag/fastest-woman-in-the-world-mph/

some fun info.

Quote
Like a bolt of lightning, Jamaican Usain Bolt charged across the finish line of the 100-meter dash at the the 2012 Olympic Games in London, winning a gold medal and striking an Olympic record with a time of of 9.63 seconds. For his efforts, Usain received a thunderous ovation from the packed stadium of more than 80,000 fortunate track-and-field fans (200,000 fans applied for tickets). Once again, living up to his name (a perfect euonym, incidently), Usain Bolt was crowned “Fastest Man in the World.” Here is a view of this historical athletic achievement by the numbers:

9.58 seconds: The world record set by Usain Bolt at the 12th IAAF World Championships in Athletics held in Berlin, Germany in August 2009. Bolt dashed out of the starting blocks at 23.35 mph, reaching a peak speed of 27.79 mph (or 44.72 km/h).

8.05 seconds: Bolt’s time for the 100-meter dash had he run the entire race at 27.79 mph.

5.95 seconds: Time for a cheetah to run the 100-meter dash.

21.3 mph: Speed of the fastest woman in the world, Florence Griffith Joyner (known as Flo-Jo) who ran the 100-meter dash in 10.49 seconds at the quarterfinals of the 1988 Olympic trials in Indianapolis, Indiana.

2.8 mph (or 4.5 km/h): Average human walking speed for older individuals (over 65 years old).

3.3 mph (or 5.3 km/h): Average human walking speed for younger individuals (under 65 years old).

12-15 mph: Average human running speed.

40 mph: In a study published in the Journal of Applied Physiology, scientists found that the human body has the potential to run as fast as 40 mph based on the gait and maximum force that the human muscles can generate. The key determinant of running speed is the ratio of fast-twitch muscles to slow-twitch muscles in the human body. Average humans have a 50-50% fast-twitch to slow-twitch muscle fiber ratio, while sprinters have an 80-20% ratio.

9.44 seconds: The fastest possible time that a human can actually run the 100 mph according to Reza Noubary, a professor of mathematics and statistics at Bloomsburg University, who has studied the data from the 100-meter races. Noubary noted a consistent trend: every second year, the time for the event is reduced by one-hundreth of a second.

5964
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: April 08, 2018, 05:49:51 pm »
I am a posting machine today

I think I may give crossfit a serious chance this time around.  Maybe give it 2 years and give the open a serious shot and just see if I stop there or if I can move on further.

do it. i still think you'd benefit from doing more comps. you change your stuff up alot, it's fine but, having comps on the schedule will make training & diet decisions easier, things just fall into place.

I feel sick on overnights every time so i went hard on mcdonalds breakfast lol

lolololol.

5965
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: April 08, 2018, 05:47:45 pm »
i'd love to live in a place where i could kayak regularly. low-impact, great for shoulders, back and core, peaceful, scalable, can be thrilling.

i'd paddle board. i'm not too far from a canal, i should get one. but, i also don't want to get attacked by a gator.

5966
Sports Discussion / Re: Common wealth Games
« on: April 08, 2018, 05:31:10 pm »
I looked for it on tv, nothing showing it. Haven't found any streams either.

5967
Sports Discussion / Re: Common wealth Games
« on: April 08, 2018, 05:30:15 pm »
Pakistan has a small team but already won a medal: bronze in men's 62kg weightlifting. Dude snatched 132kg, which is extremely legit.

Their lone female track athlete's bio blurb includes this: "Selected by her teacher for athletics competitions because of her height. When she told her teacher she did not want to try athletics, she was told that if she did not, she would be kicked out of school." Cool, cool, cool.

eek. :/

Quote
Their lone male track athlete is a javelin thrower.

Two athletics competitors from a country of 200+ million is pretty sad. They really only care about cricket here.

that's nuts.

5968
MUSiC anD SHeeT! / Re: VladTV
« on: April 08, 2018, 05:27:50 pm »
<a href="http://www.youtube.com/watch?v=fldiNKXvDIo" target="_blank">http://www.youtube.com/watch?v=fldiNKXvDIo</a>

5969
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 08, 2018, 04:19:16 pm »
put this clip on my IG since I love it so much & somewhat frequently refer back to it.

this is pretty much the gold standard of inspirational sports psychology.


5970
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 08, 2018, 03:30:01 pm »
race day! or .. something like that :D :ninja: :ibrunning:

Long story short, hit a top speed PR of 18.3 mph. Never hit 18 mph with running form before. Think i've only gotten into the 17's a few times. Also did it at the end of the "race/workout".

Got to the event, warming up, wasn't too amp'd to run 10k - which continues the theme from this week. Hung with #2 & #3 for 1 mile while constantly thinking, bleh I just want to go crazy fast. So, shut it down and turned it into an interval workout. Still got 2nd for my age group somehow, LMAO!!

?taken-by=andrewdarqui

?taken-by=andrewdarqui



also, look at this sea turtle from a Gumbo Limbo video a month ago .. enormous!







04/08/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: none so far!!!!!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 05:20 AM
data collected throughout the day when I have my watch on:
HR low: 48
HR high: 177 (run, top speed sprint!)

log:
05:45 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: water
06:50 AM: warmup
07:20 AM: race: lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR :personal-record:! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!
08:15 AM: food: post-race food: corn bread, blue berry oatmeal bread, gatorade, rxbar, water
11:30 AM: food: burger fi (fried chicken sandwich), kilwins (peanut butter milkshake), water
02:30 PM: water
03:00 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
04:00 PM: food: cashews, beet juice, water
08:30 PM: food: oatmeal + honey, water
08:45 PM: leg drain: 30 minutes



race:
lol. 10k race that turned into a mile race prep workout. fun stuff ::: 2nd age. 15th OA ::: TOP SPEED PR! 18.3 mph (3:17 min/mi) on the final interval!!! BOOM. using running mechanics, not forefoot sprint mechanics! ::: mile race tuesday!!!!

- https://www.strava.com/activities/1496483272
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=215
- 10k: 42:56
- vo2 max: 65

top speed PR. I hit 18.1 or 18.3 mph about 2+ years ago or so, but that's when I was focusing on sprinting exclusively. I also pulled my hamstring in that effort. LMAO. So that was massively forefoot, max effort top speed sprint. This was at the end of intervals with considerable fatigue. Pretty cool.

Wasn't really focused on this 10k, as indicated by my "meh!!" titles. So I went out with the 2nd/3rd place guys, 1st took off. Stuck around for a mile (5:44), then shut it down and started trying to convince myself to do some intervals. Once I did the first one, I was good to go. It was really odd doing that in a race setting but it was also pretty fun.

basically did: 5:44 mile, recover, then 13 x sub5 pace (random durations, longest was 47s) with jog recovery.

excited about Tuesday's mile race. want to really push that mile HARD.






movin! 18.3 mph! 3:17 min/mi! need to get that sub3 top speed!





?taken-by=andrewdarqui

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