Adarq.org

Nice job on the 400s. You will be able to break 60s no problem when you got for it.

thanks man.. ya for sure.. i feel shitty as hell today in my knee/back though, odd.

That dude's 360 was fucking funny/awesome.

yup, so glad i got that on cam, shit is epic.

damn you did 5 ~70sec 400m? that's pretty hard bro...@ track near the end of the season coach made us do 4 and i did them @ 65seconds

but i feel glad that i can beat you at something hehe get 55seconds then we can talk....no j/k

just work on speed really..the endurance part is not as important unless you already run a sub 23 200m

edit: screw the 400m though..200m is endurance 100m is the actual event to do and 55m/60m is a great race

adarqui i think that if you went to open track meets, then you would be motivated a little bit more...and they would be great footage and have an accurate time...plus it is not like a major sport for you and won't take up as much time as boxing

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.



i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.



above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^



secondly, i need to turn these 3.9 mile days into 5-10 mile days..


next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace




edit: i sweat so bad it was insane.. havn't sweat like that in a while.

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.



i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.



above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^



secondly, i need to turn these 3.9 mile days into 5-10 mile days..


next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace




edit: i sweat so bad it was insane.. havn't sweat like that in a while.

Either way, you're putting the road work in so your mile times are gonna improve man. That "bad" session you had is only  taking you a step closer to your conditioning goal so keep it up. If I were to guess, you would probably have been a mile or two ahead of me by the time you finished haha.

Quote from: adarqui on August 15, 2010, 03:12:22 am

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.



i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.



above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^



secondly, i need to turn these 3.9 mile days into 5-10 mile days..


next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace




edit: i sweat so bad it was insane.. havn't sweat like that in a while.

Either way, you're putting the road work in so your mile times are gonna improve man. That "bad" session you had is only  taking you a step closer to your conditioning goal so keep it up. If I were to guess, you would probably have been a mile or two ahead of me by the time you finished haha.

thanks man.. ya im bummed but this is just my personality.. now i have something in my head to motivate me to do better.. i'm going to try and use exact distances/numbers for everything from now on so that I can properly monitor progress.. once i get in a cycle of pushing myself to run better all the time, then i will be on the right track.. now i've got some numbers to beat.

my distance conditioning should get better fast, i would assume.. im going to try and hit distance hard every other day for a while now..

peace man!

i just wanna say that distance won't help much for sprints and vertical..if you are trying to gain strength and what not, then distance will prolly make that harder 2

you either gotta go for one or the other imo...i mean you can do both but being a beast at both is super hard work..props if you do it though

right but i'm trying to accomplish both.. i have to train more like a 400 guy to be able to achieve everything, that's for sure.

anyway, if i do these things i'll be fine, since soccer plays run a ton during practice/games, but also get sprints in, they are actually good at both:
- get my squat up relative to my weight
- improve my ghr's
- alternate distance work with speed work
- jump nearly every day, maximally 1-2x/week
- get bodyfat way down

if i do that, i'll be able to achieve everything..

yea, there are rarely any meets once you find one you gotta think about going 2 it cuz there are so few in the off-season...

ya.. i can't do that sep 4 5k anymore either, dad has tennis tournament, hehe.

it's all good, i got a stopwatch.

peace

Quote from: adarqui on August 15, 2010, 03:58:34 am

Quote from: BMully on August 15, 2010, 03:31:33 am

i just wanna say that distance won't help much for sprints and vertical..if you are trying to gain strength and what not, then distance will prolly make that harder 2

you either gotta go for one or the other imo...i mean you can do both but being a beast at both is super hard work..props if you do it though

right but i'm trying to accomplish both.. i have to train more like a 400 guy to be able to achieve everything, that's for sure.

anyway, if i do these things i'll be fine, since soccer plays run a ton during practice/games, but also get sprints in, they are actually good at both:
- get my squat up relative to my weight
- improve my ghr's
- alternate distance work with speed work
- jump nearly every day, maximally 1-2x/week
- get bodyfat way down

if i do that, i'll be able to achieve everything..

Quote

yea, there are rarely any meets once you find one you gotta think about going 2 it cuz there are so few in the off-season...

ya.. i can't do that sep 4 5k anymore either, dad has tennis tournament, hehe.

it's all good, i got a stopwatch.

peace

usain bolt doesn't do marathons he he lol

yea, i meant the track 1's distance races happen all time

what is your squat right now? estimated max..and you BW is 160

no idea about my squat max right now, i'm taking it slow.. my legs are strong but i'm taking caution for my back, it's the weak link right now.. tomorrow i should be hitting 205 @ 3 x 5, i hit an ez single with 225.. so..

i'd imagine tomorrow i'll be about 159 too.. my BW should be going down to at least 155 within the next 3-4 weeks.

peace!

yea the back is my number one concern while squatting..i feel that a back injury is one of the worst possible....i had a few earlier and damn did it hurt