Adarq.org

08/14/2017

bw = 162
-- wtf? look bloated though
soreness = right hamstring alot
aches = right hip somehow - from some light standing bent over hamstring stretches

running jump rope:
- 5.35 mi in 1h:32m:?s
- 14 x 400's with 1-2 minute walking recovery
- a bunch of 400m running jump rope repeats
- max hr: 171, avg: 136
- tons of messups .. a little harder on a track because of the turns, seems to screw you up a bit more
- regardless, way too many mistakes
- did 400m intervals to make sure my shoulders didn't get destroyed
- i can feel my shoulders & calves right now, they are wrecked .. but not that weird overuse feeling i had when doing ~3 miles in a row of running jump rope




after session:
- bottom of left foot tight



get my middle distance spikes tomorrow!!!!

 

08/15/2017

bw = 159
soreness = bottom of feet slightly (left much more than right)

feel pretty good though.


recovery walk:
- 10 AM
- 9.1 mi in ~2h:30m
- ng pullups: BW x 9
- full dips: BW x 12


walking on rocks:
- felt so good


more bw:
- 7 PM
- dead hang chinups: BW x 9
- full dips: BW x 10
- standing straight leg lift: x 20
- standing hip abduction: x 20
- close grip pushups: BW x 25
- pmghr partials: x 5
- calf raises: BW x 25



left foot definitely improved, but still sore.

got my middle distance spikes.

calves wrecked!!!

negative drop on spikes hit them hard.

had a good session in teh spikes, I like em`. Didn't notice much for the most part, BUT, when turning it up & finishing with a strong kick etc, I definitely noticed them.. plus running through puddles was nice too, didn't worry one bit.

middle distance spikes = success

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

Nice. Loving the 400 workouts  You think the longer rest intervals are good for building anaerobic endurance?

What are your 400/200/100/40 times like?

Quote from: adarqui on August 17, 2017, 10:50:28 pm

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

Nice. Loving the 400 workouts 

nice thanks! ya I need to handle them alot better though. I need easily repeatable sub 1:15's for 12 sets or so.. lots of work to do

You think the longer rest intervals are good for building anaerobic endurance?

well, they are better than nothing that's for sure. so they definitely still improve anaerobic endurance, because when it comes down to it, you still have to run another brutal 400 & if you still have acid that hasn't been cleared and/or you've just got fatigue everywhere, you're going to adapt. Longer rest intervals are good for playing with faster paces it seems; more than physical recovery you also need that mental recovery. Today I didn't push the pace  much though since I was holding back.

My goal is to use shorter rest intervals.. right now i'm in the 3-4 minute range (today was 300m walking rest). So, i'm just progressing towards 100m walking rest or 60s standing rest. I could probably achieve that if I slowed down my pace a bit, but, one of my goals is to get most every interval under 5 min/mi pace.

so 3-4 minute rest intervals are not ideal IMHO, ~60s is much more effective.. but 3-4 minutes in combination with a hard 400m is a good starting point for sure. Say you hit 8 x 400m @ 80s per 400m with 400m walking rest, well the next logical progression is 300m walking rest, 200m walking rest, and 100m walking rest. If those rest time is reduced and one is able to maintain pace on those intervals, that's a great indicator of improved recovery time, which implies considerable improvements to anaerobic endurance. Improved recovery time implies more enzymes to remove LA etc.

What are your 400/200/100/40 times like?

dno about 40 times.

100m: the other day I hit ~13s or so from a standing start, when I was dead .. so 100m definitely in the 12's. No idea if I could get under 12s.
200m: hit ~32s today at the end of a tough workout with dead legs again .. pretty sure I can hit sub 30s
400m: best recorded 400m time is 63s.
800m: best recorded 800m time is 2:21

I don't care about my 5k time as much anymore (but i'd still like to do good in some races), so i'm really looking to push those times down for 200m, 400m, 800m, and 1 mile.

I have lots of different goal workouts I need to hit to get there, including high volume ones & low volume ones. For example:

high volume: for work capacity
- 12 x 400m
- 6 x 800m
- 20 x 200m

low volume: focus on intensity
- 4 x 400m
- 2 x 800m
- 1200m, 400m
- 8 x 200m

peace!

08/18/2017

bw = 158
soreness = calves (right much more), left plantar fasciae slightly
aches/injuries = blister on the left side of my right big toe, left PF felt good all day but when I walked it felt a little painful at the end

bw:
- dead hang ng pullups: BW x 7
- full dips: BW x 10

walk:
- 5 PM
- 7 mi in ~1h:50m
- focused on stride length, not freq
- decent pace using that strategy, for the first 4 miles
- legs died after that



bw: following walk
- chinups: BW x 9
- full dips: BW x 12
- standing single straight leg lifts: x 45
- standing single leg hip abduction: x 30
- pmghr quarters: x 5
- pushups: BW x 30
- walking lunges: BW x 15 each leg
- ~24" stepups: BW x 10 each leg
-- these felt great/tough



planned to jump tmw but don't see how i'm going to be able. tmw will probably be more rest.

Great job on 500 total step ups, seems like it built you some strength and some endurance training

Thanks man.

yeah it was really rough though.. I need to be able to handle it waaay better. I wasn't that sore from it today either, which is great. So I might prefer that over walking lunges, especially for now. It's pretty intense with the heart rate + lactic acid + deep range of movement for hips/glutes so, good tool.

pc

my only worry with anything to do with boxes is achilles wear and tear.

how so? never thought about my achilles at all when doing stepups.

if you're controlling it pretty well that's alright but just be careful.

you mean when stepping down? like, taking a miss step and tweaking the ankle/achilles etc?

thanks for the heads up. ya I do it pretty controlled & my "step downs" are light.

When I was coaching at MSC way back, some kid jumped off of a box with two 20 lb db's in his hand and landed on something, snapped his ankle. Kid was such a jackass unfortunately. :/

pc!