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meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota. 

- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.

- stretch

knees a bit achey now.

Good run though, one of your longer ones.

Just don't be one of those guys who goes out and runs 0.x miles to hit your mileage goal hah.

ordered saucony kinvara 8s to my parents' house,

sick! going to be hard holding back when you start running in those initially.. hah.

hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.

Damn that sounds like a great technique, i've never done that. Will try that in the future. Already takes the stress off of getting a good fit, just thinking about it.

Quote from: LBSS on December 18, 2017, 02:36:20 am

w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!

Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.

ah man that sucks!!!

hope you kick it quick, flu's suck. rest up!

12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel) 
315*5

solid!!

Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

<a href="http://www.youtube.com/watch?v=JlhmxULz-2Y" target="_blank">http://www.youtube.com/watch?v=JlhmxULz-2Y</a>

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138043/#msg138043

1km @ 3:00 (-1s) / 4:50 min/mi / 12.43 mph.

Quote from: adarqui on December 19, 2017, 09:23:59 pm

Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat. 

Burgers fix everything. That and donuts.

#adarqburgercrew

yup, except for the donuts part.

burger crew whatup.

^^ So confused.. you are very disappointed but, you stayed with your girl & 2 (or 3?) of the top 3 had the parent/dad leave the child and run by themselves to attain the best possible score. Yet, you stayed with your child and got #5..............

How are you disappointed? lmao.

Btw, you call them "super dad" but you sound like a "super dad"

I respect that you ran with your girl & didn't leave her .. but that's clearly not going to give you a chance for #1, it's absolutely impossible to do that and beat a team where the adult runs fast and the kid runs fast. The mathematics aren't in your favor.

I'd do what you did, or I wouldn't even enter that event. Honestly that event sounds batshit insane to me, which I stated originally - months back (lol). It sounds chaotic and weird as fu*k. Also I wouldn't want to hold my kid's hand and run, ever.. That adds to the "batshitness" of it, seems so weird to me. Just the thought of parents and children running hard, while holding hands, and some parents taking off full speed leaving their kids behind, just makes me angry thinking about it. Sounds fu*king nuts. LMFAO.

I think your girl will have most fun racing kids her age, and that's it. Not this parent/child combo stuff. From the sound of it, she's doing very well and having fun.

Man, my 2 cents.. enroll her in kids only (if she wants to race).

I saw a girl this weekend at my race, do the "kids dash", just young kids racing, she must have been 9 or so. She smoked all of the same-aged boys @ probably ~600m, was so impressive. She stood out, definitely already runs alot & loves it, you could tell. FWIW, the only kids that I saw holding hands with their parents and running, were kids that were crying hysterically........... lmfao.

Also there's another girl around here who is crazy fast, like ~12 or something, dropping 19:XX 5k's. Can tell no one is forcing her to run at all, absolutely loves it, she's very competitive. It's cool seeing kids who enjoy competing and already have the mindset of taking it serious from such a young age.. taking it serious but loving it, having fun etc, that's the right combo.

You didn't mention her "injury", I imagine she's fine, no problems? If so, great news.



Also one word of advice.. If you are disappointed, try not to show it too much to your daughter. Make sure you are being very positive after winning and defeat. With the girl I mentioned who is 12 running fast times, she wrecks every girl & boy in here age group, and i've seen some of them pout/walk off upset/show no sportsmanship. Then I saw her lose and she handled it like a pro - smiling like a champ - no worries. But I guarantee you she pushed herself harder in training after that. Be careful not to teach your daughter how to "show disappointment" (by mirroring your emotions). Kids are a sponge.. teach her to be positive after losing. Those are the small things that make an enormous difference as an athlete matures.

pc!