Adarq.org

nice ^^

Kind of lol'n at the idea of "strength" and "power" for bodyweight exercises being so low, yet, progressing considerably on bodyweight exercises may actually transfer more to "general athleticism" than barbell training etc. ie, improving pullups, dips, pistols etc, might improve "general athleticism" more than BB/DB exercises. However, specific BB exercises (squat/bench/dl) aimed at improving "specific athleticism" (vert, acceleration) etc, would be more effective.

I'd have to look up the reference, but at first glance it's misleading because: what is "strength" and "power"? ie, how are they measuring it? Obviously getting better at BW exercises isn't going to improve your bench/squat very much -> it may improve it a little - as opposed to doing absolutely nothing. But, getting better at those exercises may improve your running, sprinting, jumping, etc. The "postural strength" improvements from BW exercises is pretty major IMHO. Also, the fact that they are less intense on the CNS is also a good thing: can improve strength while minimizing CNS drain/fatigue, allowing you to stay fresher for more sport-specific workouts.

Also fu*k .. imagine if I had gotten to being able to rep out PMGHR's.. i'd be such a monster. Can't tell me that's a "1 star" strength exercise, that's for sure

overall the chart makes sense tho.

2cents.

pc!

just finally edited yesterday's session ^^

noticed I dropped an 18:31 5k at the end during my 4mi tempo ! haha. that's kinda awesome.

Canelo PED's? :/

Quote from: adarqui on March 04, 2018, 07:55:47 pm

Quote from: Joe on March 04, 2018, 05:23:28 am

04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

That's a great session.

Curious to see what happens when you do this on the track.

btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.

One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.

Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.

peace!

Yeah, I definitely agree in general! Last time I did mile repeats I did jogging rest between them, but that was just 2x1 mile so it was less of a workout. I am still trying to figure out tempo workouts and repeats and all that, and I wanted to go a bit harder with it on this workout, so I gave myself an easier version of rest to make up for it. Next time definitely jogging in between though -- I probably don't need as much volume of hard work as I did in that session, so paring it back to 3x1mile with jog rest, or similar, will be enough to get the benefits without being too taxing, I imagine.

Edit: a lot of the Pfitzinger LT workouts are structured like "16 min @ LT, 4 min jog rest, 12 min @ LT" which seems like an interesting way to set it up. I wanted to keep the rest a lot shorter (90s is pretty short for repeats, I think -- my HR was getting down to ~130 by the end of the rest, jogging it'd probably only drop to 150 in that period) but I could see that with long work periods a longer rest like that would be welcome.

ya it also depends on what part of the progression they are on, as they get closer to competition, they will shorten those jog rest sections, AFAIK. So, for lots of runners, it's more of an "ease into it approach" as they slowly build towards a 4-6 week sharpening phase before their race.

so, if you see 4min etc at some point, they may shorten it considerably (60-90s) come 4-6 weeks out from their taper (which is ~2 weeks out).

could be wrong given the context, but that's what i've seen frequently.

05-03-18

Workout

Run -- 6.17mi in 55:23 8:45, 8:58, 9:05, 8:22, 9:19, 9:20]

Notes

Lots of hills in this run.





Check out that big boy in the middle.

Bit of a right achilles niggle, hopefully it'll sort itself out. May take tomorrow off to be safe.

Have been eating very badly recently. It's one thing to not track weight, but relentless snacking isn't ideal! Will sort this out.

that hill is solid! nice gap times! seems like a good spot for occasional hill repeats .. need to ease into it though with elevation, definitely stresses the ankle more given the joint angles.

i'd def take tmw off if you feel anything in the achilles. always be a bit more careful with that. don't want it to become "chronically achy", then it just sticks in your mind alot, easy to worry when the achilles starts bugging :/

peace!

light workout day! with a small amount of moderate/hard mixed in.

03/05/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: food: water
05:15 AM: food: water
06:00 AM: workout: (fasted) light to moderate morning run: 3 x progression @ 1: 4 mi = {7:02, 6:40, 6:24, 6:11} ... 2: 3 mi = {7:15, 6:49, 5:43 (3: going from 6:50 to 4:50 to make the 5:43)} ::: great session! nested progressions reminds me of "recursion" 8|
07:30 AM: workout: bw
08:10 AM: food: rxbar, banana, water
09:00 AM: food: 4 x egg sandwich on multigrain sourdough, 2 x banana, water
11:30 AM: food: work life: coffee + 4 creams + 4 sugars
03:00 PM: food: zona fresca: steak quesadilla + sour cream, tortilla chips + hot salsa/guac, water
04:30 PM: food: water
06:30 PM: food: whole foods: beet juice drink, rxbar
07:10 PM: food: water
08:00 PM: food: flax oatmeal + lots of pink salt + honey, cashews, prunes, 2 peanut butter cups, water
08:30 PM: leg drain: 25 minutes

workout: (fasted) light to moderate morning run: 3 x progression @ 1: 4 mi = {7:02, 6:40, 6:24, 6:11} ... 2: 3 mi = {7:15, 6:49, 5:43 (3: going from 6:50 to 4:50 to make the 5:43)} ::: great session! nested progressions reminds me of "recursion" 8|
- https://www.strava.com/activities/1437397458

that last split is kinda interesting...... considering how I brought it down from 6:50.









workout: bw
- a bit weak, groin hurting on first set of ng pullups.. annoying shit (and scary, need to be careful)
- no calisthenics since last wednesday, and i felt it

S1: 3sec paused dead hang ng pullups: BW x 9
- felt in left groin
S1: full dips: BW x 10
S1: standing single leg abductions (partial at the top - harder): x 15
S1: neutral calf raises, back extended/hips locked: BW x 15
S1: no pause forward walking lunges: BW x 10 each leg
- left hammy tweak in first set..................... lmfao
- should be fine tho.. ridiculous.

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 15
S2: wide calf raises, back extended/hips locked: BW x 15
S2: forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 12



left hammy tweak is kinda odd, seems like just going "too long" without calories, tightening up a bit after running, and one of the first few lunges made me feel it in there a little.. then as the workout went on, felt it a bit more.

it's gone away "mostly" towards the end of the day.



Also Cory, that guy I PR'd my 1km with & raced with a few times, hooked me up with some size 12 endorphin v2's!!!



They were too big for him, just like the 12.5's are too big for me to run in .. i love wearing my 12.5's around "town"... but, can't run in them. however, these 12's feel great already. Going to test them on the track tmw!!!!!

Quote from: adarqui on March 05, 2018, 08:53:03 am

glad you bumped.. this morning, my RHR was ~100+, so I decided to test manually: 42 .. then I click back to the HR monitor on my watch, and it said 40, then 37, etc. lol. so weird.

but ya, when it was ~100+ according to my watch, it was definitely in the low 40's. I checked a few times before saying, ok let me see for sure what it is based on a 60s test.

my watch based HRM hates me.

weird stuff.

also: a few weeks ago, after 21 miles:

Lol, basically the same thing happened to me this morning. My watch said RHR was like 100 and I thought that seemed like bs so took a manual reading and got 48. My watch seems to take a while to settle down, but has recently seemed to be pretty reliable when monitoring actual workouts, I think.

hah. coincidence++. that's funny.

ya i think mine is better during a workout than when i'm at rest, it's really odd though. My RHR was like 148 a few minutes ago.. but was more like 50ish manual testing. lmfao. nuts.

Mo Farah quietly wins a half @ 1:01:40