Adarq.org

nice!

https://assets-chicagomarathon-com.s3.amazonaws.com/wp-content/uploads/2013/09/Athlete-Roster-100217.pdf

Kimetto makes his return!

For US folks, I think it will be on NBC @ 7 AM ET.

Ah, awesome! Thanks for the feedback 

I felt really good at the end of the intervals! Jogging home wasn't much fun, but I could have kept going forever, had to force myself to walk for cooldown. Was actually a pretty easy workout.

I like the long run formula you did today, haha, was going to comment to say as much in your thread.

hah cool!

Re cues -- the only thing I ever use for myself, other than relax as you say, is to just pay attention to my glutes. Feel like I go a fair bit faster at the same effort when I'm actively using them.

is it sustainable though? or do you want to sustain it - manually active for longer distances? that's the only thing that has me questioning it. i've messed with stuff like that and, I end up discarding it, because it's not something *I* have found to be sustainable for many miles, or at peak performance / competition setting. So, instead of cueing that, i'd probably go the activation route pre-running, or utilize different drills where I focus on that - ie stiff leg shuffling/stiff leg bounds. But then, i'd just let my body do what it does when running.

btw do you know if you go faster or not? in my experience, I actually go slower. I've experimented with it, and when I force extension, my stride frequency ends up dropping slightly and I don't get as much of a stride length increase to compensate/over compensate for it, so my pace ends up actually getting slower, especially as the run goes on.

i'd just verify it with your watch etc, maybe experimenting with some longer intervals of using it vs not using it (~400m), but maybe in separate sessions, not sure.

one of the things you don't want to end up doing is getting a bit more "artificial float" which slows you down, more time in the air without it being beneficial .. ie picture someone next to you who doesn't float, who gets their foot down as you're coming down. So that's just the caution with "forcing something" vs natural mechanics.

i find that "manually activating" pretty much anything messes *me* up.. even manually pumping arms harder, literally. I've gone through manually activating glutes, arms, calves, dorsiflexion, upper back, arch in back, hamstrings, leg swing, recovery leg, knee drive etc.. and i've thrown it all away.. lmfao!

but ya regardless, if it's working that's good.. just make sure it's really working AND it's sustainable for longer distances etc.

peace!

btw, "relax" is basically the only cue I use anymore.. rarely i'll use "get off the ground faster" and occasionally i'll use this new one I learned from some Kenyan coaching instagram "rear wheel drive" (if I find myself forcing my knees up, prior to that i'd just say "stop forcing your knees up!!") .. but "relax" has been the best cue for me, no matter what i'm doing, if it's slow light runs, fast intervals, fast runs, "relax relax relax.." is always the thing that loosens me up in the midst of it.

06-10-17

Morning BW: 73.4kg

Workout

Jog to park - 1mi in 9:57

Sprint 3 x 15-20m

Jumps - 5 max effort SVJs and 5 max effort RVJs
SVJs felt weak, not surprising given I pushed a heavy squat set yesterday. RVJs felt fucking excellent, though, getting to wrist on backboard. This stumpy unreactive goof should be touching the rim (~31") by the end of the cut+with more jump practice.

Fartleks? Tempo? Idk what you want to call the cardio part of this workout, but here's what I did:

Jog 400m / Run 100m
Jog 300m / Run 100m
Jog 200m / Run 100m
Jog 100m / Run 100m
Jog 100m / Run 100m
Jog 200m / Run 100m
Jog 300m / Run 100m
Jog 400m / Run 100m

Jogs were ~9:30 mile pace, 100s were in 19-21s (so ~5:20-30 mile pace). Slower for the first few reps, faster for the last few.

Jog .75mi home in 8:21, walk the rest.

Notes

I really enjoyed that interval workout. Jogging for the rests is way more fun than walking. I kind of wanted to do a longer run for the workout today, but decided to get to the park and jump first. Came up with the interval thing on the fly and had a lot of fun with it. Adarqui, what do you think of it?

even before you asked what i think, i was going to comment, "good sh*t!!". solid session. I really like it, you hit some good paces on the 100's then backed off and just got in some light running, that's a good formula for where you are at right now.. you could definitely go harder right now, but there's more risk of just getting crazy sore/overdoing it.. so I like that workout alot.

how were you by the end of the interval workout?

as for long runs, you can do something similar to what I did today, maybe once a week for now just to see how you like it.. relaxed pace until drop off. So, you AREG it. For you that looks like you'd be hitting those 9:30-9:45's very light, just relaxing, and keeping the same pace until your body says "no mas" -> you get slower at the same effort level. It's interesting to see how you become slower without any noticeable change in form, effort, etc. This is probably a "safer" technique for getting in some distance work, since you're not "overcoming the fatigue" to maintain your pace, instead you're just maintaining effort and letting the pace become whatever, stopping once a mile/km split becomes outlier slow. IMHO it's really enjoyable too.

also, speed play/fartlek's etc are very solid because to me, it's approaching running more as a skill than some scientific endeavor. To run good, one has to be efficient across a wide variety of paces/distances/rest intervals/etc.. so speed play workouts and such are really effective. As you get better, they just naturally get a bit longer/more intense. These elites do like 20-25km of fartlek's etc hah. Kenyan training is huge on fartlek's, they do them alot, 30s on/30s off, 2 minutes on/30s off etc, in huge groups with people trying to take the lead.. but they dial it back on the rest periods afaik. Same with what I read of Mo Farah's training @ Oregon project, alot of times you see they do like 25 x 200m with 100m jog rest, but that 100m is like the slowest jog you've ever seen. So many different techniques, the key in the end becomes being good at lots of different protocols & really focusing on staying loose & relaxed, even for the speed segments. That's the most impressive thing to me with these elite middle/long distance runners, how relaxed they are while hitting insane paces.

2cents

pc!

light recovery day.


10/06/2017

bw = 145
bw before bed = 147
soreness = none
aches/injuries = left calf a little tight
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6 AM

diet:
06:00 AM: black coffee
06:30 AM: very light stretch
07:00 AM: workout: very light run + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
09:30 AM: 2% milk, coconut water
10:00 AM: watermelon juice
12:00 PM: 3 eggs sunny side up, 2 x san fran sourdough, avocado, banana, water w/ lemon, watermelon juice
02:30 PM: peanut butter bar at whole foods
04:00 PM: really good, pink coconut water
05:15 PM: workout: bw:
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 10
06:00 PM: another whole foods bar
- the one with chocolate chips makes my stomach a bit funny though... was so damn good.
08:00 PM: workout: light running
09:40 PM: 2% milk, coconut water
10:30 PM: chicken skewer, quarter watermelon, avocado, 2 x 2% milk



stretch:
- 06:30 AM: everything (except hips), very light
- 10:30 AM: soleus during dishes
- 11:30 AM: lots of calf, some quad
-- need to be careful with the calf stuff but they were very tight, so tried loosening them up, hope I don't regret it.
- 05:00 PM: hamstring walks, these felt amazing .. just staying bent over touching fingers/knuckles to ground, feet at various angles, and only stretching for one second, then walking forward a step and going into another stretch. might do this more often, felt amazing afterwards. so probably got in like, 50 or so little mini stretches.
- 
- 06:30 PM: some quad stretches while walking dogs
- 11:20 PM: soleus during dishes
- 11:30 PM: everything before bed


workout: fasted+coffee: very light recovery run, same effort, run until drop off: ~4 miles @ ~8:45 mm, 2 miles @ 9+ (drop off)
- 7 AM

just ran until my "same effort" dropped off considerably, that happened to be mile 6 basically. Couldn't even go slower than ~8:4X early on, then that same effort became 9:05 and finally 9:1X, so enough of a drop to quit.

going to do the same thing again tonight. interested to see how having food in me affects it.



 

141 after run... lmao



workout: light recovery #2: 1 mile walk, 3.5 mile light run @ {7:27,7:23,7:39,7:44}, *stopped because stomach went nuts*, 0.5 mi walk, 3 mile light run @ {7:24,7:55,8:05}, 0.5 mi walk, 2 mile cool down
- https://www.strava.com/activities/1218411839/overview

damn my stomach went nuts.. i think i know what did it. anyway, wanted to actually hit ~10 miles or so at < 8 min/mi, which seemed like it was possible if my stomach didn't go crazy - by mile 3 I could hear it while running. eek.





right ankle bugging a little, probably from the calf stretching earlier.. lame.. not messing with it though, hopefully tomorrow it's gone.

 

lol. 213 overall (so far) in the october distance challenge on strava.





saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.

---

Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain) 
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

ya F bench, dips > bench.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

right, it's definitely not a waste of time: not everything has to hurt, be all out, etc.. nice relaxed speed intervals = good for the CNS.

i still don't get it.. :/

Quote from: acole14 on October 06, 2017, 02:01:13 am

Quote from: Final Phenom on October 05, 2017, 05:31:55 pm

As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.

[n]Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.

Thanks for calling me out lol[/b]

lol ^^  nice.

Quote from: Final Phenom on October 05, 2017, 05:31:55 pm

As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

Quote from: fast does lie on October 05, 2017, 05:23:55 pm

Quote from: acole14 on October 04, 2017, 07:21:00 pm

I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.

I don't like this exercise tbh. I did it for a little while and it fucked up my hips made my snapping hip syndrome worse. Also this makes the glutes stronger? I thought the glutes are mainly responsible for pushing the leg back, isn't this more for hips and side of thigh?

It's a complementary exercise to those already posted to strengthen all functions of the glutes. Having better hip abduction strength will help your squat, jump etc. BSS and deep squats are the way to go for max strength/hypertrophy of the glutes. Btw, if that fucked up your hips, get that syndrome sorted by a professional - it's a warmup/rehab exercise!

i wrecked my hip twice (both for 6+ months) by doing this:



though, i think that's far more dangerous than anything mentioned.. i mean any human should be able to do that, but maybe not "relaxing" in that position, allowing certain muscles to relax and the head of the femur to "shift" inside the hip.

also, i think warmup, hydration, & effort is important in this context .. if someone is doing simple rehab exercises & gets hurt, it could be related to those 3 components.. one could be doing the safest exercise in the world but ends up with some kind of "ache/injury" by not being warmed up enough, by not being hydrated enough, or by generating too much force for such a simple intricate movement.

in fdl's case, I could easily see one of those factors contributing, especially the "effort" one.. that gung-ho attitude can be dangerous with rehab/prehab/flexibility exercises. i've wrecked myself with simple exercises before because of hydration & effort, not so much warmup.

2centZ

peace!