Adarq.org

Quote from: adarqui on July 30, 2017, 04:16:29 pm

Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.

cool. I imagine that's what the "runner's high" is all about - feeling like you're just floating. Seems to happen in the longer distance events. I've never been high so I don't really understand it from a "high" perspective.

you'd be surprised how many people do stuff like that though.. people who just can't take it anymore & turn to long distance running, and completely transform. Not saying they become elite level or anything, just that they radically transform - no more cigs, alcohol, drop tons of weight, eat clean, become running addicts etc.

distance <X> (cycling, running, swimming, etc) can be pretty transformative. it's also a great way to just "detach" temporarily, from every day life.

elite distance running is so beautiful.

cool though, do it.

08/01/2017

bw = 160
soreness = calves slightly (right more-so)
aches/injuries = 2nd toes - blisterish on the front of the toe, right big toe callus a little

feel pretty good though.


speed work - walk back recovery:
- ~8:30 AM - ~11 AM
- felt pretty good, got in a bunch of quarters. the most since coming back from injury.
- legs were absolute toast by the end.
- i'm handling the Florida heat/humidity pretty good too, which is a good sign.
- my top speed was actually lower than expected. I did hold back somewhat on my initial quarters - so to not completely blow myself out.. probably explains it a bit.
- had a nice 0.26 mi @ ~4:52 pace
- no socks: decided to go no socks, then changed my mind, put on my slippery socks, and when i got to my workout area, took the slippery socks off. man, feet actually felt really good with no socks. I think some of the blister-ish things on both of my second toes might have felt it a bit more without socks, but, overall I think my feet were fine.
-- I feel like I have alot more "grip" in my shoes, without socks.. especially compared to my slippery non-friction socks - these socks suck so bad.. my NB non friction socks are perfect, these other ones I got from "Dicks Sporting Goods" are horrible.
-- going to experiment again with no socks, probably on Sunday .. then I might just make it my norm for speed work.
lower back sore after this session.







Had a nice meal afterwards:
- watermelon with lemon juice, black tea (teas tea), grape fruit



Should get my replacement jump rope soon.. can't wait TBH. Miss running jump rope.. Going to keep my intervals to around ~5-10 minutes, with walk back recovery, in order to try and prevent my left shoulder (which has some scar tissue from boxing) from flaring up.

Running jump rope is one of those "special methodologies" imho:
- gets you on your forefoot naturally
- increase HR like crazy (arm exercise) even at a slow moving pace
- low impact, soft bouncy stimulus
- shoulder power/speed/conditioning
- coordination/timing/rhythm



calisthenics:
- 7 PM
- got lit up by mosquitos
- chinups: BW x 9
- dip variation: BW x 10
- straight single leg hip flexion: x 20
- straight single leg hip extension: x 35
- pmghr bench, quarters: BW x 6
-- much better than expected .. felt great

Some misc links to past workouts/races on my 2016 PR run. I might dig deeper into this stuff a little bit later.

I had a great response to speed work and shorter intervals. I wrecked myself stretching a ton of times. I wrecked myself messing with my form tons of times. I slowly went from mid to high 5's to high 4's/low 5's on all of my 400's. Everything was done with jog back recovery, not walk back recovery.

several times when I got hurt/wrecked, i'd fall back to long walking for recovery/rehab.

Training morning & night for a while, seemed to handle it pretty good but it's probably overboard. Tons of sessions listed as "legs dead!" "feel dead!" etc. That's what I want to avoid this go round... why train with dead legs? go for a long walk instead to burn some calories & get some recovery, then come back the next day stronger & get more out of your session.

10/20/2016

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126101/#msg126101

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126465/#msg126465

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126496/#msg126496

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126562/#msg126562

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126609/#msg126609

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126737/#msg126737

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126819/#msg126819

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126883/#msg126883

mile PR + 400's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126893/#msg126893

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126983/#msg126983

mile PR + 5k PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127014/#msg127014

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

11 x 400m with jog rest recovery, mostly mid 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127214/#msg127214

4 x ~410m with jog back recovery, sub 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127269/#msg127269

stretching injury, just throwing this in here:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127290/#msg127290

crazy mile race where I ran 63s for the first 400m lmfao:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427

5 x (4 x 100m, 1 x 200m), jog back recovery:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127476/#msg127476

mixed intervals, fast:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127500/#msg127500

last mile PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586

13 x 400m, 7 x 100m, jog back recovery: some high 4's, low 5's

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127622/#msg127622

1 mile warmup, 4 x 100m, 5 x 800m, 3 x 400m, 3 miles cooldown:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127665/#msg127665

and finally, 12/22/2016, this is when I started training slow again and wrecked everything:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127739/#msg127739


so this time, I really need to focus on getting those intervals down.. need to be fresher, and take advantage of that freshness/speed & adapt more to much faster paces. quality quality quality. don't "grind it out" this time. want to put my foot down on the gas slightly and feel like i'm flying.





other:

07/27/2016: 18.3 mph, damn!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123131/#msg123131

08/01/2016: 17.9 mph, then pulled hamstring:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123370/#msg123370

just saw a bunch of "TBT" posts & then walked by my SSTM book, and decided to drop a photo.



 

I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Nice! Having kids I definitely notice the food wastage but it's amazing what you can save when you actually focus on it.

08/04/2017

bw = 159
soreness = calves lightly
aches = left bottom of foot, left achilles slightly, left knee slightly (after run, for ~1 hour) .. right hip flexor slightly, feel alot better after eating
- edit: it's weird, if mosquitos jack me up near my achilles, it can make it feel like I have an achilles injury .. and i've been bitten around there a ton lately.. so I just have to be careful, because i'm unsure whether it's muscle/tendon aches, or weird pain/referred pain from mosquito bites.. eh!!
last night's sleep: very bad .. odd thing .. i keep getting lit up by mosquitos, and last night b4 sleep, let the dog's out to pee .. and got bit a bunch .. anyway my right index finger, on the side, has these bubbly lumps, almost feels like I got burned.. feels really weird.. so anyway that bugged me all night.

morning speed:
- 9 AM
- very hot
- no socks
- goal was to do an 800m under 2:30 ... data from garmin connect says 2:30, but, my watch said 2:29, so goto hell garmin connect. edit: actually, garmin says 2:29.6  
- i think my 800m PR is 2:21? so 2:29 in my first 800m in several months has me optimistic. I do feel pretty good.. I feel fast and i've got extra fat on me (and extra muscle), which is great once that fat comes off i'll have alot of extra pop.
-- edit: 800m PR is 2:23 ... +6s difference at this stage, i'll take it.
-- 800m PR of 2:23 came in December 2016 when I was in pretty much peak form.
- going out too fast definitely wrecks me, but, i need to be able to handle those paces better sooo..
- ooh I chased down a guy on a bike, was funny.
- also hit a ~100m (0.96m) in 13.8 seconds with running form / foot strike (not sprinting form), which is good at this stage .. means i'm producing some decent power again - already.
- max speed happened during one of the 0.06 mi runs @ ~16 mph



short session .. testing speed is always draining.

anyway, happy about it.



bw strength:
- ng pullups: BW x 9
- full dips: BW x 9 (right shoulder lame)
- standing single straight leg lifts: x 20
- standing single leg abduction: x 35
- close grip pushups: BW x 30
- pmghr quarters: BW x 7
-- nice
- torso rotations: x 20
- forward arm circles x 20
- leg swings: x 50 in a row each leg
- backward arm circles x 20
- other stuff
- hip rotation: x 20
- lateral leg swings: x 20



tomorrow: complete rest
sunday: running jump rope, light jumps, and MAYBE lunges?

08/06/2017

bw = 161
-- fat
soreness = none
aches/injuries = left achilles slightly

jump rope running + intervals:
- 9 AM
- ~2 hours of work
- basically 3 x ~1200m jump-rope-running, followed by intervals: basically 10-11 minutes per 1200m
- JRR was harder than anticipated, shoulders were really struggling.
- hot as hell + long sleeve/high socks
- 16.5 mph top speed







calves/shoulders toast.



felt more recovered later tonight.

bw:
- dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg straight lifts: x 35
- standing single leg abduction: x 35
- calf raises: BW x 50
- pushups: BW x 40

When doing calf raises, do you ever get that situation when you are going on to the balls of the feet, the feet rotates outwards and you find yourself doing calf raises using the outer half of your feet. How do you fix it if it is a problem? maybe if you point both toes inwards?