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Messages - Joe

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886
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 28, 2018, 12:52:48 pm »
http://nateruns.blogspot.co.uk

this whole blog is fucking amazing. Fast dude (2:14:56 marathon, 64 half, sub 30 10k and sub 14 5k) with loads of detail in loads of areas. Giving me lots of ideas for sessions going forward, now that I'm gonna be incorporating more of that!

Edit: and one of his favourite workouts (for basically any distance, from 3k up to marathon) is very similar to the session Matt Centrowitz posted the other day: 8x400m w/ 200m rest, where the 400s are ~3-5k pace and the 200s recoveries are done at fast training run pace (~85% marathon pace), where Centro did 300/100 at basically those sorts of paces. Might give this a go on Friday?

Interview with him I'll listen to at some point: https://www.youtube.com/watch?v=_4dE5qoQWlE

His Strava (he doesn't run so hard nowadays, it seems, but still cool): https://www.strava.com/athletes/678711

I think adarq will be a big fan of this dude for a couple of reasons:

1: in the interview he talks about making it to the US World Championship team despite not being part of like a big training team and not having his own support crew/physio: "a lot of it was just I'm gonna train like and animal and see what happens, and I came out the other side"

2: he's a fan of training the ability to recover while moving at a decent pace (like in the workout above), which I think me and adarq have chatted about.

887
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2018, 06:39:03 am »
Quote from: adarqui on March 27, 2018, 01:19:41 pm
Quote from: Joe on March 27, 2018, 05:17:17 am
27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

I was absolutely fine after my first half - did a solid track session 2 days after - but I wasn't capable of pushing it "properly hard". For that reason, I think you'll be fine.

I think it's hard to push it properly if you haven't ever done one. So, simply based on no half marathon experience, I don't think you'll be able to destroy yourself in that race. I learned *alot* during my first half. I tried to address much of what I learned in that race, to my training etc, and towards my mental preparation for my recent half. So I was able to really push the pace considerably harder & more consistent for much longer, based on what I learned & how that helped me prepare.

so ya, if you get in "recovery fuel" very soon after the race, eat good, rest up, hydrate well, maybe some light walking and/or super light + short recovery runs. I think you'll probably be fine for that 5k.

after your second half you'll probably be wrecked. hah.

peace!!

Sick, this makes sense! I'll probably be doing some Edinburgh tourism around the race so there'll be a decent amount of walking to keep blood flowing. And definitely a lot of good eating.

888
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2018, 06:37:59 am »
28-03-18

Workout

Run -- 10.17mi in 1:27:17

Notes

Nice, average 8:35 pace for almost 90 mins, and my longest run yet. Will start lengthening the long runs from here, probably want to do at least a couple at or longer than half distance before the race, I guess?

Felt pretty decent. Was raining hard the whole time, though. Think tights might be in order for rainy runs, since my legs did feel a little cold.

Blisters as non-issue, too, which was a fucking relief.

889
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 27, 2018, 01:57:46 pm »
Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.


First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview

Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307

And here for like a bit more:
https://www.strava.com/activities/1357335017/overview

Under a minute away from qualifying! What a badass approach

890
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2018, 12:31:10 pm »
Quote from: LBSS on March 27, 2018, 06:19:30 am
or maybe 5k will seem so easy that you'll dust me and get first OA. you never know.

looool, maybe, we'll see. i've looked at the winning times of the some of those races and sometimes they're won by 19:xx times, which with 2 more months of hard running I could probably do when still wrecked, and other days they're won by 16:xx,  sooooo

891
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2018, 05:17:17 am »
27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

Workouts to include going forward:

Tempo w/ volume from 4-6 miles (~6:35-40 pace)

Fartleks -- building from like 15 x (1min@HM - 1min easy) up to like 30? [target HM pace = 6:50)

Some faster repeats from 400m-1k @ estimated 3k pace I guess.

892
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 26, 2018, 06:06:02 am »
26-03-18

Workout

Run -- 4.17mi in 35:46

Notes

~8.30 miles are getting easy, even on legs that still feel super fatigued. Exciting.

Had to call this one short as my blisters were fucking painful, ow. Guess I should take tmrw off to give them more recovery space, idk. They're fucking sore though.

Just wanna run without dealing with BS  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

893
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 26, 2018, 04:36:19 am »
Quote from: LBSS on March 26, 2018, 03:11:07 am
alright, gonna be in the states and UK in may/june and there are a few potential races. will enter at least one of these, hopefully two.

13 may
hope for henry mother's day 5k: https://secure.qgiv.com/event/hopeforhenry5k/
- this is the day after my brother's memorial service and three days after i land in the states, so conditions will not be ideal. but shit, desperate times. need to check with fam about whether they're okay with me entering. i imagine they will be, i'd be home by 9:30 or 10 am, likely before my other brother wakes up.

26 may
lee valley velopark 5k: http://www.runthrough.co.uk/?event=lee-valley-velopark-may-2018&event_date=2018-05-26

30 may
chase the sun wimbledon common 5k: http://www.runthrough.co.uk/?event=chase-the-sun-wimbledon-may-2018&event_date=2018-05-30

joe, you wanna race in either of the london ones?

I'm racing a half marathon on the 27th in Edinburgh, lol, but I'll think seriously about signing up for the on the 30th.

894
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2018, 07:56:29 am »
Looking ripped as fuck, holy shit!! I really need to focus on getting lean like that if I';m gonna get closer to my potential. Summer's coming up too, haha.

Reading this was super inspiring, man. You fought that race super hard and made some running comrades on the way, that's awesome. Also cool af that you're becoming "A Name" on the local running scene. Can't wait to see how fast you get.  :highfive: :ibrunning:

895
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 25, 2018, 07:47:25 am »
25-03-18

Workout

Run -- 6.25mi in 53:18

Notes

Decent easy run. Legs definitely tired from Friday still, but still able to run a decent pace, nicenice.

Need to have a better plaster strategy for next run, from mile 4 my blisters were not happy, ouch.

Upper body not so sore, am getting adapted to the lifting routine again.

Should start running 5-6 times a week going forward.

Sleep has been highly meh again recently. Even on weekends when i get sn opportunity to lie in i wake up ~8. Today i was really excited because I'd managed to sleep past 9, but it was just daylight savings bamboozling me

896
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2018, 09:33:37 am »
24-04-18

Workout

SS1A NG Chins [top set = 10]
SS1B Pushups [top set = 15]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

+ some bodyweight BSSs

Notes

Abs wrecked. Right ankle/Achilles a little beat up, But feels like it'll be fine tomorrow. Legs feel tired but also like they have enough in them for a decent run, but I'll baby the ankle and give them a rest. Calisthenics later, though!

Gained a lot of confidence from yesterday's time. Going to make a hard push with next period of training, esp toughening up tempo paces. The possibility of having 1:30 half fitness for the race in May is exciting.

Everything felt night in the workout! Feeling stronger, goodgood. I do the rows with a really wide grip, so it's like a great rear-delt exercise, love it

897
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2018, 03:48:22 am »
Quote from: Final Phenom on March 24, 2018, 01:42:04 am
nice PR. sub-20 will be my goal when i run my first 5k too. honestly what i need to learn to apply from this board is proper long term program structure and thorough competition planning.

those huge warmup and cooldowns are an interesting choice. do you feel they helped? i cant imagine running an extra 4.5 miles at 10 min mile pace after a brutally exhausting 5k

Wamup was basically just me running to the startline, so I didn't have many other options other than walking more of it, I guess. ~20 minute warmup jog with strides seems pretty standard for pre-race warmup, though. Threw in some dynamic stretching between arriving at the venue and waiting for the race to start, as well. Then lots of walking around to settle nerves. But yeah, at this point I probably feel better after 2mi than I do before.

The 4.5 mi after the race was meant as much as an extra workout as it was a cooldown; I waited about 5-10 mins after the race to start it. The first 2 miles sucked, actually, but after that my legs started to feel a lot better and the last 2.5 miles of that run felt good, so I guess it did work from a cooldown perspective, though.

The idea, really, though, was to get some extra miles in in a very fatigued state. I figure you can somewhat simulate the effects of a long run, that way. I mean I had ~90 mins total of running, half of which was post-race, so there's got to be some long run style gains there, in addition to the pace/speed work from the race itself.

898
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 23, 2018, 05:45:56 pm »
https://www.serpentine.org.uk/rdb/showrace.php?race=12531

Official time is 19:16, but I'm personally going with my watch's 19:13, because I stopped it only after I had to stand still in the final corral. After stopping I still had to wait for a few people in front of me to get checked off before they got to me. Annoying system!!! Didn't affect me last time since I wasn't finishing with anyone else, but when it's all clogged up like the finish today it messes with things a bit. Anyway, still a sick PR!

899
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 23, 2018, 04:09:47 pm »
Quote from: adarqui on March 23, 2018, 03:17:11 pm
checking some of the flyby's from your 5k:

a guy who ran 17:18:

"REVEALED: what not to eat the night before a 5k..... 19 chicken wings and about 8 pints 😵 file that one in the bin 😏"

lol.

https://www.strava.com/activities/1467276654

Jeez, that's nuts. I don't think the wings would be much of an issue, but that's almost as much alcohol as I've had this year in one night, haha. Don't think I've ever had that much in a sitting.

900
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: March 23, 2018, 11:01:57 am »
http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg140174/#msg140174

Serpentine 5k:

unofficial/watch time: 19:13 5k :personal-record: :personal-record:  :personal-record: (last one was 20:40, just under 2 months ago!)
mile: 6:07  :personal-record: :personal-record: :personal-record:
KM: 3:45  :personal-record: :personal-record: :personal-record:
1/2 mile: 2:58  :personal-record: :personal-record: :personal-record:
400m: 1:25  :personal-record: :personal-record: :personal-record:

Decent day out. 400m obviously not an all-time PR, just a Strava one. All this having only run 4 miles <7:00 since the last race. When I have proper 5k focussed sessions it's gonna be sick. Next focus for now is the half marathon, though! Lots of tempos in my future.

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