Adarq.org

Bodyweight(AM): 81.6kg (16th dec)
Diet compliance: 5/5 days
Daily Squat: 29/29 days
Daily Run: 29/29 days
Basketball skill work:

Training:
AM Hard run 3x5:40 repeats of 1.33km @ 12.5km/hr for a total of 4km (PR)

Notes:
So it's annoying having my squat run and run run off by one. lol. im just going to pretend i didn't do one day of squatting to start with and that way i'll have the same number of days at 29. Long term it will make it easier.

That hard run was brutal. I'm realising why the (lifting biased) internet hates cardio so much lol. it's easier doing a hard set that's over in a minute, minute-and-half max than the hellish torture of sustaining a hard pace. I wanted to die/quit all thru that run. 

---

Quote from: Mutumbo000 on December 15, 2018, 07:14:02 am

Nice work!

Thanks. I really appreciate the support, esp with the track suggestion. I'm really enjoying it 

you just got into it but you're demotivated. lool. not good. stop stressing the clock.

as for heat.. run outside at night?

i don't get why you'd expect the treadmill to translate much.
- treadmill running = you're keeping up with something that's forcing you to move
- real running = you're pushing yourself entirely
- in racing, there's a bit of the 'keeping up with something' effect

as for treadmill running being fools gold ... ya sure, if you're trying to equate it to real world running. but, it's definitely running, so it is still improving qualities important to running. it just doesn't translate directly, so you have to do real runs to realize any gains you'd get from the treadmill. some elites swear by the treadmill .. it's a small percentage, but some find it very effective. they do crazy runs on there.. but then they also hit the roads etc.

Mo Farah has tons of clips of himself on the treadmill. He does some long runs on there (15-20 miles and such).

i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

Quote from: adarqui on December 17, 2018, 10:44:39 pm

Quote from: maxent on December 17, 2018, 09:19:43 pm

i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.

I took your advice to heart and went for an evening run tonight. Didn't feel like doing another shitty track workout (tempo sprints around a circular track seem to have bothered my right glute and it was getting pretty painful). So i went to the local lake and just ran along the bike path, not looking at the watch just trying to stay at a comfortable pace. It was nice and pleasant and the surroundings were beautiful. I think this is the right way to go. When i finished the run i looked at my watch and saw i run a sub 6 minute pace for the 2.5km (which is what i decided to go for today). Not bad! And i ran within myself so i think i can do a bit better, cos in the last 600m i went a bit faster and saw my pace was around 5:something which i felt i could sustain once i'd warmed up. I think my initial attempts at outdoor running were taking too much to heart how hard it was to maintain a 'good' pace at the start, but if i was properly warmed into it, i prob could do a lot better i just need to be patient and let my body guide me thru the run.

TLDR: AM treadmill runs for cardio and PM lake run = win.

Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work:

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times.

But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior?

Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions.

Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.