Adarq.org

And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?

My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.

Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace  being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest

Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?

If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest

Does that look better?

heel striking isn't bad unless it's a "breaking strike", way out in front of the body etc. most "athletic+healthy" people don't do that tho. (so like coges said, overstriding)

but yea, try not to think about footstrike at all. you'll get into the habit of thinking about footstrike, then a year later get pissed that you're thinking about foot strike while running etc, and wish you weren't thinking about it.

clear mind while running = efficiency

like lbss said: if you want to change your foot strike naturally, run on different surfaces and/or inclines etc.
- hills: midfoot/forefoot
- fine grass/dirt/clay with lighter shoes: more midfoot
- concrete/pavement: more flat / heel first touch

lighter shoes w/o lots of heel cushion will change the strike too.

so tracks spikes/XC flats on grass/dirt will get you a solid midfoot strike. training alot on surfaces like this will then carry over to the concrete/paved road mechanics.

but ya try not to think about it at all, IMHO !

pc!

Gold!

---

24 April 2020

Recreactional walk 4K

---

26 April 2020

HIIT SESSION

-Warmup jog 1K

C1a : Sprint 400m @ +90% ( best was 1:36/4:02 pace, 2020 PR )
C1b : Recovery walk 200m
C1 info : 6 rounds ( -2 rounds )

-Cool down jog 1K

Total 5.95K @ 45:03

Watch workout benefit assessment : pace. Cmon watch, 6x400m , clearly anaerobic.

---

27 April 2020

RUN 5K @ 29:46 + JOG 2K
Went 'comfortable' for 4K, had around 6'/km easy. Then went hard at the 5th km, like 95%, did 5:11. Then 2 slow kms.
Total 7.K @ 46:55

Watch workout benefit assessment : VO2max (training for long time above lactic threshold). Not sure, felt more like pace, but then again that 5th all out km might have done the job.

---

I feel lighter on my feet, fast, fit. Watch says VO2 max is still 43 but i am improving. It also says my estimated 5K PR now is down to 25:07 which is the fastest estimation that ive seen on that watch.
Nice.

^^^
You guys are right. I don't know where i got this heel strike thing from. Thankfully i wasn't able to be aware of my foot strike during the last 5K time trial, so went normally. Only at previous session ( 400m intervals on grass ) i applied what i logged. Now that i read a few more things, i see the only thing worse than changing your foot strike is changing it to heel strike LOL. 
LBSS right about volume but maybe too much, felt beat, watch agrees, last week volume is bigger than current fitness level. But i knew i had 2 heavy rain days coming up so it was kinda planned over-reaching. Now gotta slowly make my fitness reach this volume level. Lets see...

Mmmmm, very nice looking!!!
I think that at that nuclear level the differences are not that big. Depends on the... 'piece', e.g. a very strong scorpion can be equally nuke with a very mild carolina.
The only thing that doesn't have a pair is a normal-to-strong carolina. That remains the weirdest thing ive ever tasted, brain doesn't comprehend WTF is happening, we all said together that the taste can only be described as 'toxic'. Still highly addictive lol. You can't stop, you want more, but you can't eat more coz its way too overwhelming. Sooo weird! Bud fun.

10 April 2020

HIIT SESSION

-Warmup jog 1K

C1a : Sprint 400m @ +90% ( fastest : 1:47 / 4:31km pace , slowest 1:55 / 4:47km pace )
C1b : Recovery walk 200m
C1 info : 6 rounds

-Cooldown jog 1K

Total 5.7K @ 42:28

Watch workout benefit assessment : anaerobic endurance, agree.

---

11 April 2020

Mixed running comfrotable and recreational walking, total ~5K @ ~40'

Watch workout benefit assessment : base ( low impact running ) , agree.

1 Week of bad weather. Tons of rain, wind, even a bit of snow. Looks like it's over for good now, entering good old Greek spring.

De-trained period ending watch data : VO2max = 43, estimated race times 5K 25:58 / 10K 57:02

7 April 2020

RUN 6K @ 42:22
Went 5K comfortable ( 34:02 ) and then 1K slow cooldown (8:20 )
Average HR : 139
Watch workout benefit assessment : pace (keeping medium paces for long time ) , agree.

Quote from: vag on March 24, 2020, 05:35:01 am

19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

damn..

It is fine, lockdown is the only way. Our government has shown immediate reflexes. Which is socking here, normally we are the worse. Maybe we were just lucky because the worst case in the world happened in Italy, right next to us, with a time delay of 2-3 weeks. So we saw a live demonstration of what is coming and locked down everything while still having very low numbers. It looks under control for now, authorities say we will stay locked down for another 4 weeks ( already 2-3 in ) and then re-evaluate.

---

26 March 2020

RUN 6K @ 48:19

Goal was an ultra-slow get-back-at it , achieved, watch agreed , said it was a base-focused slow pace workout.

---

29 March 2020

HIIT SESSION:

-1K @ 4:56
-500m @ 2:34
-400m @ 1:53
-5x200m ( slowest 51'' / fastest 45.9'' )
Slow jog 1K @ 8:30

Rest between sprints was slow walk ~200m ( so rest time about 2:30 ).

Watch said it was a pace workout. lol NOT , it was exhausting.

---

30 March 2020

RUN 4.65K @ 35:25

Watch said i was 100% recovered so i went for a fast 5K.
lol NOT , after 2K at a pace around 6:00 ( which felt hard as race pace , so high 4s/low5s ) i gassed out. Walked a bit , dropped HR down, slow jogged about 2K. HR was close to 150 and was getting tired even when going very slow. Makes sense after yesterday's brutal HIIT. Said fuck you garmin, im beat, called it a day and walked back home.

---

GARMIN guys : I have serious indications that my Garmin's GPS is not that accurate. Google maps and my samsung phone GPS agree on the mileage of the courses i do, garmin says it is less. That also kinda agrees with the paces i see sometimes and how they feel: I know im going faster, but watch thinks i covered less distance so it says i was slower.
Does anyone have similar experience? Have you tested your watches in terms of course distance accuracy?

14 March

RUN 9.2 KM @ 59:15

Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...