Adarq.org

Congrats on the meet PR. You almost smashed your sub 20 goal within a couple of days of writing it! Are there any upcoming 5k meets? The more meets you get the more comfortable you’ll get and perform to your potential- just like how you mentioned dunking in front of people.

thanks man! ya i'm sure there are. There are soooo many in Broward/Dade county. Though, i'm going to focus on a few of those things I listed above first. I'd like to do one in January for sure though. I'm going to use the next 4 weeks to work on fat loss, speed work, waking up early (the last 3 days i've woken up at 6AM, love it), jumps, and getting back into my strength training. Lots of pieces to this puzzle need improvement, don't want to put pressure that'll make me worry too much about eating more/recovering more etc. Regardless, I should be faster in January, i'll do one on a whim maybe.. which sounds enticing actually; just look online and choose the soonest meet. That way I won't even think about it until then.

Eventually I imagine i'll be doing races fairly frequent. ie, 3-4 a month etc. Would love to be ~150 around then though, don't want to worry about that stuff when i'm in that mode.

pc!!

Quote from: Raptor on November 26, 2015, 04:23:38 pm

I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 

  You experienced that!, must have been before I joined. Gang initiation shooting victim, that is fu**ed up.
Must have been scary as shit. Did they chase you?
damn! 

11/26/2015

sleep = 7 hours
wakeup = 6 AM ET
soreness = none
aches = none
injuries = left 4th finger laceration



Food

6:05 AM ET

- 2 x gatorade



Session: Wakeup

warm then cold shower:
- ~5 minute warm
- ~7 minutes cold (colder and colder).. was shivering by the end
- felt really good after



Session: 5k Race

jump rope warmup
- 6:35 AM ET
- 3 x 100 moderate speed
- felt good / bouncy
- both achilles a little 'stiff' though

6:45 AM ET

light jog up to the starting line:
- ~1.5 mi
- felt really good

waited around for ~30 minutes

5k race: ~7:30 AM ET
- complete overview here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112079/#msg112079
- time: 20:06
- strike: heel->toe but more of a flat strike
- fatigue: mostly in lungs, legs felt good

stayed there for a bit to see the rewards/results etc. ended up getting first in my age group (30-34) surprisingly.

walk back:
- ~1.5 mi



Food

11 AM ET

- 2 x greek yogurt
- orange juice
- half of a flat milk chocolate bar (gift basket)



Food

3:00 PM ET

- greek yogurt
- pb sandwich on english muffin
- half of a flat milk chocolate bar (gift basket)
- some plantain chips (gift basket), half of a small bag


Food

6:30 PM ET

- 1 x gatorade



Session: Evening

light jog:
- to basketball court
- considered a warmup

jumps:
- some relaxed jumps, 4 total each leg
- last jump on L-SLRVJ got 10'3
- didn't try to hit rim on R-SLRVJ
- quads felt dead, didn't want to push it

jog & sprint:
- 1 hour 10 minutes
- 4 x ~400+ (no idea, but far), with ~4-5 minute rest (slow jog) between each rep
- really pushed it on the sprints, with midfoot strike, pretty fast
- rest jog needs to get a little faster so I can reduce my rest time on this court
- this is basically a "square", so i'd jog a side, sprint a side, jog a side, sprint a side, repeat. this path has asphalt sidewalks so that's a good thing, but some of it is a little choppy so have to be careful in some spots. The sides I sprinted have less sidewalk issues so they are more safe.
- then did one lap, midfoot strike, faster pace but not sprinting
- and then home
- felt a bit beat up but I need to do more of this stuff.. better than fartlek because I can structure it with some tougher objectives & time these "rounds".
- i don't have access to a track so this will do for now
- I thought I was going to get some peace and quiet tonight regarding car traffic.. since it's thanksgiving (happy thanksgiving to the muricans).. man was I wrong. Black Friday traffic was insane. People driving like maniacs.


Food

8:30 PM ET

- 2 x gatorade
- 1 x chocolate soy milk
- greek yogurt



Food

10:15 PM ET

- red kidney beans + green pepper + jalapeno
- greek yogurt
- the rest of the plantain chips
- 2 x tbsp flax seed oil




today has felt like one of the longest days i've had in a very long time.. which I actually love. Time has "slowed down" today. Not to mention it was absolutely beautiful out.

pc folks!

note to self:

find out the "exact" measurements (mapmyrun etc) of the sides of the courses i'll be doing intervals. then also adjust the last two log entries with those measurements.

Quote

Thanks alot! It was more fun than I thought it would be. Slight correction though, here's my zig-zag transition:
basketball -> boxing + running -> dunking -> sedentary computer nerd -> running + tennis (current).

;f

I love tennis, it's REALLY fun. It's a game after all. But I love running even more, not so much for the fun (it is fun), but the self-competition, the torture, and how I feel afterwards.. So i'll probably continue dedicating most of my effort on improving these running stats.

I also love tennis... But the problem with the game is the learning curve is so steep you have to play with partners at your skill level...  I am a decent player (3.5-4.0 ustf) and I can serve and volley but every 4th big forehand I hit sails waaaay long...  I've tried playing with friends who hardly play and it's just not fun at all because we can't rally, and when I play with really good players I feel bad that I am such a liability with my forehand...   It's not like pickup basketball where you can go to a gym and get a good run in whether your the best player on the court or one of the worst...  Still, such a fun game.

Ya good point. I'm probably a 3.5 even though I did a tournament in the 4.0's. I still havn't beaten my dad and he's a solid 4.0. I've come close but he always manages to pull out the win. If I was someone who got frustrated easily, losing to my dad every time would be hell (especially because he's 68 wtf). Instead i'm always cracking up having a ton of fun, so many crazy/fun points and shots. If I had a proper first & second serve I think i'd be a legit 4.0, my ground strokes are decent. I lose so many points on having to hit a weak (incorrect) second serve. Right now i'm only serving using a second serve in the hopes of getting that super consistent.

Quote

I may do some 10k/half marathons/marathons eventually but "just to do them". My goal so far is definitely 5k's (and maybe even shorter) because of the speed component. I want to be able to run as fast as physiologically possible (for me) in these 5k runs. So really being able to hold 12+ mph (~15min 5k) would make me content (as a second milestone). First milestone is probably being able to hold 10.x mph for the entire 3.1 (~17min 5k).

I still plan on getting back into jumping (SLRVJ), but with less emphasis. I can intersect my training for 5k's with jumping much easier than trying to intersect marathon training with jumping. So that's definitely a big plus. I miss getting vertical. 5k (or less) + running VJ/dunking sounds like a great combo for me.

Yeah...  Honestly...  marathon training intersects with marathon training and that is it!  I would leave them alone because the cost to the body and your reactive capability is just too great...

ya and personally, I just wouldn't find it as fun (and that's a big problem). At the end of the day I like to hit a tennis ball hard, dunk hard, jump rope fast, and run fast/hard. Consistently training for such long distance will start to conflict with my mindset.

That said I strongly disagree with coaches who caution there power and speed athletes from going on a weekend hike because of "dangerous conversion to slow twitch".

definitely agree. might as well never move, and when you do decide to move, always move as ballistic as possible.. ie, brushing teeth at max effort.

The body is just not that specific... if it was VJ training would add feet to our jumps rather than inches...  I see no reason why you can't combine 5k training with vertical jumping - especially running single leg vertical jumping.  I have known  a lot of milers that can really get up off one leg...   

nice! ya i've always thought that they should be able to get some decent numbers on SLRVJ due to their body composition + reactivity; just need to jump somewhat frequently to really put it together. They always get measured using a standard counter movement jump in these sports science studies, i'd like to see some SLRVJ stats.

But your def on the right track thinking 5k (or less)...   The trick for you is to be a 5k "speed runner".  Don't get good at the 5k by doing overdistance - get good at it by being faster than everyone else and semi-strong (endurance wise).  Good running coaches will coach you to emphasize your strength (reactive speed in your case) and just spend a little time on your weaknesses (long distance endurance).

Thanks for that advice. Yup I am definitely starting to aim in that direction. I'm starting to figure out what running is all about. I never did track in h.s. and growing up I always ran in basketball shoes (or thick heeled running shoes for a few years). So i'm starting to finally realize what being a speed runner is all about. I'm going to try harder than I ever have, to get this midfoot style down. I need to be careful about it but, it's the only way i'm going to enter speed-runner territory. I feel so much better when I run in that style though, it's just the "after effects" that I need to adapt to. I run better mid/forefoot than I do heel->toe.. so time to get rid of this weak heel->toe style once and for all.

I can see you running the 5k with your three miles looking like ~4:40, ~6, 5:40 for a sub 17 5k.

Nice :f I'm thinking about running another 5k early January, so we'll be able to put that to the test. In preparing for that 5k, i'll be doing some form of speed work near-daily from the end of November (currently) through December.

This is an interesting endeavor your doing and I'm excited to see the results as far as your endurance and single leg jumps.

yup i'm excited about it too. As each day goes by i'm getting more 'locked in'. I think i'm already at that point where i'm locked in similar to when I was locked in with boxing, dunking, etc. So that's important. I havn't had that for a few years, now I finally think it's back. Plus the idea of competing in official races is adding extra fuel to the fire.

Currently I am terrible at both but would like to do minor endurance at least once again...  It really does feel better than anything else... Personally, I don't need 5ks but repeated 400's and races of 400m and 800m are just torture in the best way...  Would like to not be terrible at it but it will take a lot of work for me... 

I imagine you could find a way to work 400m training into your routine safely, 800m sounds a bit more demanding given your short sprint focus.

Any idea how you will mix it in?

Quote

I was starting to incorporate speed work via Fartlek runs. I had lots of sessions labeled "jog and sprint". But I havn't done them since I wrecked my calves going entirely forefoot for ~4 mi, which was over 2 weeks ago. That's something I need to slowly adapt to. I need to be able to hold a more bouncy/powerful form without my calves dying for weeks.

I want to do more structured speed work like you mentioned below, such as the 4x400 with X minute jog rest etc. I may be a bit more liberal with the distances for now, since i'm using the streets, but regardless I need to get in some more structured speed sessions. This should also help my calves adapt. I've tested it out: if I run 400's midfoot/forefoot, i'm fine. If I run a few miles midfoot/forefoot, I can get severe calf soreness.

It's something I need to figure out because I think my strength in running will be my reactive abilities.. another plus will be my lactic acid toleration once I get that back up to par: high rep squatting, 400's etc.. will be fun.

Interesting about the running form...  Probably best to leave heel toe in the past and get really really good at midfoot...  Maybe get some sessions on soft surfaces or get some shoes where you run slow but protect the feet...   Lactic acid tolerance is really tough...  Nobody really has it...  The trick is actually not to make lactic acid hardly at all...   Remember you can make lactate and have lactate tolerance OR you can make acid (well H+ ion) and tolerate this as well...  but the intersection between the two (lactate + H+ = lactic acid) will flood your body and you won't be able to walk...  You might be able to tolerate this for 10 more seconds than the next guy but once it builds up we are all done!   Bottom line is producing large amounts of H+ while lactate is high is something we have to just avoid - in training AND in races (unless it's the last 10 seconds of a race).   

On a side note, I find myself keep wanting to lift, but, then when i'm done running I also find myself not wanting to lift (currently) just so I don't tap into my recovery. I think I have so much more progress I need to make with running dominating most of my training that my desire to squat (high rep and/or heavy) is just counter productive at this moment. I'm still going to perform bodyweight exercises though.

pc man thanks for the feedback!

happy about my sprint-work estimates; I underestimated all of them :f but not by too much..
- ~400m vs ~0.6 mi
- ~1 mi vs ~1.36 mi

http://www.adarq.org/800m-running-andor-conditioning/running-paths/msg112190/#msg112190

still havn't gone back and edited my previous 2 out of 3 workouts.. will do later.

have a few more courses I want to add.

Ya good point. I'm probably a 3.5 even though I did a tournament in the 4.0's. I still havn't beaten my dad and he's a solid 4.0. I've come close but he always manages to pull out the win. If I was someone who got frustrated easily, losing to my dad every time would be hell (especially because he's 68 wtf). Instead i'm always cracking up having a ton of fun, so many crazy/fun points and shots. If I had a proper first & second serve I think i'd be a legit 4.0, my ground strokes are decent. I lose so many points on having to hit a weak (incorrect) second serve. Right now i'm only serving using a second serve in the hopes of getting that super consistent.

Tennis rallies are truly fun.  It's a great sport because while athleticism plays a part in it a crafty 68 year old can really be really difficult to play with when they know how to place the ball, hit passing shots etc.  What is your second serve?  The best advice I can give you about serving is to develop a kick serve if you haven't already.  A few of the truly great players like Djokovic can hit slice serves and flat serves on second serves but it's really hard to not short arm those serves when you get nervous at big points and need to keep the ball in...   I find serves easy to practice because I can get a bucket of balls and just serve by myself for hours and really hone it in (groundstrokes are so much harder to practice because you can take the ball on the rise, late, while moving, etc and just hitting doesn't put you through all the shots sometimes). 

If you can develop a kick serve where you throw the ball behind you far enough so that you can't really over-swing you will have a second serve that you can confidently hit in but won't be absolutely eaten up by big hitters...

definitely agree. might as well never move, and when you do decide to move, always move as ballistic as possible.. ie, brushing teeth at max effort.

LOL.  I am going to steal that one about brushing teeth with max effort... might also try it...  Hard with an electric toothbrush... lol.

nice! ya i've always thought that they should be able to get some decent numbers on SLRVJ due to their body composition + reactivity; just need to jump somewhat frequently to really put it together. They always get measured using a standard counter movement jump in these sports science studies, i'd like to see some SLRVJ stats.

I think the lack of studies is partially due to the fact that there is a big skill component in SLRVJ.  I think the two-step SL horizontal jump would be a better measure for the studies...  The thing about the SLRVJ is you need speed and power but also hip-elasticity and a skilled penultimate to block and get your vertical...   I don't know if you have seen the russian study about Carl Lewis vs Mike Powell in the long jump from 1991 but it's really interesting the massive difference in their form.  Carl essentially sprints really fast and decelerates only on last step to block and get flight and takes off much faster and lower while Powell doesn't get up to the same speed but decelerates before his penultimate and gets far lower so he is already transitioning to vertical before his last step....  He takes off slower but with a much higher angle (well something like 23 degrees vs 26 degrees) but both styles are effective in the long jump.  In the SLRVJ however you essentially need to adopt the mike powell strategy and begin the jump much earlier to get that transition... 

Thanks for that advice. Yup I am definitely starting to aim in that direction. I'm starting to figure out what running is all about. I never did track in h.s. and growing up I always ran in basketball shoes (or thick heeled running shoes for a few years). So i'm starting to finally realize what being a speed runner is all about. I'm going to try harder than I ever have, to get this midfoot style down. I need to be careful about it but, it's the only way i'm going to enter speed-runner territory. I feel so much better when I run in that style though, it's just the "after effects" that I need to adapt to. I run better mid/forefoot than I do heel->toe.. so time to get rid of this weak heel->toe style once and for all.

Yeah I never did heel-toe but then again I was always told if I learned it I could run more than a mile without my calves and low-back tightening and hurting...  As you transition more to becoming a runner you will swear off hoop shoes...  I used to play basketball with them when I was young but now they just feel so strange so I actually prefer to play ball in my trainers or puma biowebs (recommend strongly).

I imagine you could find a way to work 400m training into your routine safely, 800m sounds a bit more demanding given your short sprint focus.

Any idea how you will mix it in?

Good point.  I probably won't do a lot of 800's in training but I would like to work to the point where I could just up one for a test in an all-comers meet and see if I can go around 2:05.   My PR from practice years ago is a pathetic 2:10.   I will start slowiy doing more and more 150's and finally 200's and when I'm strong enough I'll end sessions with a 400m.  I'll start around 72 seconds and lower it to about 54 just by finishing practice with one...

On a side note, I find myself keep wanting to lift, but, then when i'm done running I also find myself not wanting to lift (currently) just so I don't tap into my recovery. I think I have so much more progress I need to make with running dominating most of my training that my desire to squat (high rep and/or heavy) is just counter productive at this moment. I'm still going to perform bodyweight exercises though.

I see your msg below about how you want to reintegrate squats.  I think you have the right idea with singles... Once my ankle heels I am deemphasizing weights and putting my squat on pause.   My advice would be to keep volume real low and do something like this:

1) Before  hard endurance running day:  3,2,1,1,1 squats with progressive weight.  10 Med ball tosses.   1x5 barbell abs.
2) After tempo endurance day (running faster than your 5k pace but for much shorter intervals):  3,2,1,1,1 squats.  2x10 timed band squats.  5x5 barbell abs,
3) After speed work days:  3,2,1,1,1 squats where you raise weight. 20 medball tosses.   2x20 barbell timed band* squats. 

I love barbell band squats for runners.  Especially if you have issues with feet/calves.  Doing a set of 20 squats with 185+100lb bands in about 35 seconds will make you feel like you just ran a 49 second 400 with the squat.  I have a video of myself doing them on my recent youtube.   Excellent for speed endurance and strength.  https://www.youtube.com/watch?v=aCVDgqcKfoc

Hey

Here is the Canelo vs Cotto match you missed this saturday. You can change it to HD 1080p.

<a href="http://www.youtube.com/watch?v=MRyD7-0pwbw" target="_blank">http://www.youtube.com/watch?v=MRyD7-0pwbw</a>

Enjoy

thanks alot m8.. watched a few rounds then unfortunately got side tracked once again. fml. first two rounds were really good though, looking forward to finishing it tomorrow.

pc!