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Author Topic: warpspeed to the new scenario  (Read 638606 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #510 on: April 30, 2018, 06:21:02 am »
+2
30-04-18

Workout

Run -- 5.70mi in 49:20 [8:39 pace]

Hip Thrust
16 x 14, 14

Reverse Lunge
16 x 7, 7

Kneeling Ab Wheel
BW x 10, 10

+ plank work

Notes

Nice, hip feeling okay. Don't think I've lost too much fitness, but legs definitely feel like they've lost the feel for running/lost some muscular endurance. That'll come back. Readjusting half targets in light of this -- I think I'd be very happy  to average 7min/mile pace for the race.
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Joe

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Re: warpspeed to the new scenario
« Reply #511 on: May 01, 2018, 01:30:28 pm »
+1
01-05-18

Workout

Lunge matrix + foam rolling to warmup

Chins
BW x 12, 11, 9

Pushups
BW x 21, 15, 12

SS1A KB OHP
16 x 7, 7, 7

SS1B KB Row
24 x 8, 8, 8

some side lying hip abduction stuff

Notes

Sluggish but this was decent in the end. Actually a bit sore in calves from yesterday, in addition to glutes. Lost some specific muscle adaptation to running, bleh, it'll come back quickly.

Signed up for a half marathon in October. I think for all intents and purposes that's my "goal" race. This one coming up is in the end to get a feel for what racing like that is like. Will get in some 5 and 10k races in the summer, haven't scoped out what exactly.

Another easy run tmrw. Hip feeling okay! Abductions feel really good, too -- feel like they're working the right area to support where I'm weak.
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adarqui

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Re: warpspeed to the new scenario
« Reply #512 on: May 01, 2018, 01:45:35 pm »
+1
Quote from: Joe on May 01, 2018, 01:30:28 pm
01-05-18

Workout

Lunge matrix + foam rolling to warmup

Chins
BW x 12, 11, 9

Pushups
BW x 21, 15, 12

SS1A KB OHP
16 x 7, 7, 7

SS1B KB Row
24 x 8, 8, 8

some side lying hip abduction stuff

Notes

Sluggish but this was decent in the end. Actually a bit sore in calves from yesterday, in addition to glutes. Lost some specific muscle adaptation to running, bleh, it'll come back quickly.

Signed up for a half marathon in October. I think for all intents and purposes that's my "goal" race. This one coming up is in the end to get a feel for what racing like that is like. Will get in some 5 and 10k races in the summer, haven't scoped out what exactly.

Another easy run tmrw. Hip feeling okay! Abductions feel really good, too -- feel like they're working the right area to support where I'm weak.

niiice! bump the upcoming competitions thread :D

and ya, feel out half is a great idea. i really didn't know what to expect in my first one, learned alot from it. allowed me to go HARD in my next one. Since we're talking about "general rules of thumb" (LBSS), I think this is probably one. Test <x> distance before the real thing. Go out at goal pace perhaps, then just shut it down and coast it out once that starts to become rough. Going out at goal pace, even if it's just a few miles for a half, will still give you some good experience before you attempt to hit every mile @ that pace in your important one.

which reminds me, I need to do a jog marathon before 2018 is up. lol.
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LBSS

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Re: warpspeed to the new scenario
« Reply #513 on: May 02, 2018, 01:04:16 am »
+1
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.
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Joe

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Re: warpspeed to the new scenario
« Reply #514 on: May 02, 2018, 04:17:14 am »
+1
Quote from: LBSS on May 02, 2018, 01:04:16 am
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.

the fact i'm no longer fully planning to go all out in edinburgh may mean i'll be less wrecked for the 5k!
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Joe

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Re: warpspeed to the new scenario
« Reply #515 on: May 02, 2018, 06:32:52 am »
0
02-05-18

Workout

Run -- 5.41mi in 51:53 [9:35 pace] -- including 5 x 100m strides w/ jog back recovery

Prehab + plank stuff after run.

Notes

Run was 90% on grass which was nice. Still quite sore from hip thrusts + lunges the other day. Forgot what running on legs dead from lifting was like. Weird to feel so little power.

Doing strides "properly", i.e. slow accell up to about 70m then slow decel to the end felt really good.

Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.
« Last Edit: May 02, 2018, 06:35:22 am by Joe »
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adarqui

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Re: warpspeed to the new scenario
« Reply #516 on: May 02, 2018, 09:38:13 pm »
0
Quote from: Joe on May 02, 2018, 04:17:14 am
Quote from: LBSS on May 02, 2018, 01:04:16 am
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.

the fact i'm no longer fully planning to go all out in edinburgh may mean i'll be less wrecked for the 5k!

hah good point.

bruh you guys got to represent out there!!@$@ :D :ibrunning: :ibjumping: :ibsquatting: :wowthatwasnutswtf:



Quote from: Joe on May 02, 2018, 06:32:52 am
02-05-18

Workout

Run -- 5.41mi in 51:53 [9:35 pace] -- including 5 x 100m strides w/ jog back recovery

Prehab + plank stuff after run.

Notes

Run was 90% on grass which was nice. Still quite sore from hip thrusts + lunges the other day. Forgot what running on legs dead from lifting was like. Weird to feel so little power.

Doing strides "properly", i.e. slow accell up to about 70m then slow decel to the end felt really good.

Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.


excited about more grass lyfe run squad, it's a game changer imho.


Quote
Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.

yup! it's my addiction. want to run at those speeds continuously for a long time. love the feeling. very vert-ish imho, just lasts longer and brings about more pain. but that float feeling in running feels perfect. I notice myself get annoyed when I start fatiguing and can't maintain my "float/bounce" like it was when I was fresh.
« Last Edit: May 02, 2018, 09:40:33 pm by adarqui »
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Joe

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Re: warpspeed to the new scenario
« Reply #517 on: May 04, 2018, 04:48:34 am »
+1
04-05-18

Notes

Hip flexor mildly sore/painful, but in a non-running conducive way -- i.e. tried a few strides and it immediately felt a bit worse. Not as bad as it has been in the past. Was sore yesterday, but in a way that just felt like ordinary muscular soreness, and which suggested to me that it would be fine today.

Really tired of this.

I'll do strength work later today, but I'm feeling really discouraged. Maybe I'll be good to run tomorrow? Have something all day, but I suppose I could run if I wake up early enough.

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

Edit: too annoyed by this to get strength stuff done in the end, this rut is really wearing me down. not likely to be able to get anything in tomorrow given the combination of busy + feeling like this, will do stuff sunday though.
« Last Edit: May 04, 2018, 03:16:26 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #518 on: May 08, 2018, 08:32:26 am »
+3
Been feeling somewhat down for the last couple weeks and not being able to run has been a contributing factor for sure. Feeling a lot better after last couple of days and have managed to change my mindset, for now at least, in a positive way.

Saw physio today, discussed whether a scan would be useful and he thinks not. Took recordings of me running short distances (mild pain gone shortly after from this) and that made fairly clear the issue. Left leg moves great, straight forward, sturdy landing, but right leg is just super floppy and lands terribly. He thinks the way to fix that is strengthening, esp glutes. Seems reasonable to me. Right leg seemed to be moving more "correctly" the faster I ran.

Makes me think that just doing regular strides/hill running without any "easy running" for a while might actually be sensible? These things cause minimal pain because they're either low impact or just involve fewer impacts than a proper run, and they seem like the most specific way to improve strength for running. Thoughts? I guess running drills would also be useful?

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 :ibjumping: :ibjumping: :ibjumping: :ibjumping:
« Last Edit: May 08, 2018, 10:02:46 am by Joe »
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LBSS

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Re: warpspeed to the new scenario
« Reply #519 on: May 08, 2018, 09:44:44 am »
+2
Quote from: Joe on May 08, 2018, 08:32:26 am

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 :ibjumping: :ibjumping: :ibjumping: :ibjumping:

this is the true sign of an adarq.org member.  :highfive:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: warpspeed to the new scenario
« Reply #520 on: May 08, 2018, 12:34:53 pm »
+1
Quote from: Joe on May 08, 2018, 08:32:26 am
Been feeling somewhat down for the last couple weeks and not being able to run has been a contributing factor for sure. Feeling a lot better after last couple of days and have managed to change my mindset, for now at least, in a positive way.

Saw physio today, discussed whether a scan would be useful and he thinks not. Took recordings of me running short distances (mild pain gone shortly after from this) and that made fairly clear the issue. Left leg moves great, straight forward, sturdy landing, but right leg is just super floppy and lands terribly. He thinks the way to fix that is strengthening, esp glutes. Seems reasonable to me. Right leg seemed to be moving more "correctly" the faster I ran.

Makes me think that just doing regular strides/hill running without any "easy running" for a while might actually be sensible? These things cause minimal pain because they're either low impact or just involve fewer impacts than a proper run, and they seem like the most specific way to improve strength for running. Thoughts? I guess running drills would also be useful?

ya relaxed speed seems to fix lots of issues that we see in slower running. then eventually slower running improves.

like you said the other day too, you can always throw strides into your light runs to get those better movement patterns firing. hit a stride, then try and lock into that "better form" and incorporate into the slower paced running.

as for the floppiness, i think it'll improve. if you just keep focusing on staying healthy and keep getting the miles in (mix of speed & light), it should improve. but ya, speed will teach it better how not to be floppy.



Quote
As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 :ibjumping: :ibjumping: :ibjumping: :ibjumping:

hah epic.

:highfive: :ibjumping:

i didn't mention it in my journal the other day but, i also did a nice jump hah. after the tgi5k, nice little run-up into a single leg jumped onto probably some ~24" concrete structure (to get onto a bridge) and just floated up there mad ez, very bouncy, felt good. :ibrunning: :ibjumping:

peace!
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adarqui

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Re: warpspeed to the new scenario
« Reply #521 on: May 08, 2018, 12:35:05 pm »
0
Quote from: LBSS on May 08, 2018, 09:44:44 am
Quote from: Joe on May 08, 2018, 08:32:26 am

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 :ibjumping: :ibjumping: :ibjumping: :ibjumping:

this is the true sign of an adarq.org member.  :highfive:

ya it is. lmao!!
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Joe

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Re: warpspeed to the new scenario
« Reply #522 on: May 15, 2018, 06:03:16 am »
+1
15-05-18

Workout

Run --

Easy, mostly on grass, 5x100m strides w/ rest in lane 7 on the bend

Total 4.22mi in 36:33 [8:39 average]

Notes

Hip feeling good. Hopefully things can stick from here. Been like a month since I've trained properly, fuck!
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Joe

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Re: warpspeed to the new scenario
« Reply #523 on: May 16, 2018, 10:31:09 am »
+2
16-05-18

Notes

Picked up some looped resistance bands to use for more specific rehab stuff. Have some specific things in mind for ankle work + of course monster walks, etc., for hip/glute strengthening. Felt good + was fun messing around with stuff like that today.

Re ankle -- watching videos of me running + doing some general assessment it's pretty clear that I also supinate pretty heavily on my right side, which is part of the floppy right leg thing. Part of this is the lack of ankle mobility. My right foot has a hard time lying flat even at the best of times, so naturally it'll supinate when running. For an example of what I mean, check out this assessment:

<a href="http://www.youtube.com/watch?v=VOP9wyn7D3g" target="_blank">http://www.youtube.com/watch?v=VOP9wyn7D3g</a>

My left leg is totally fine with this, but my right sucks ass, can barely get past vertical. This is a holdover from an ankle injury from ~8 years ago now, I suspect. So I'm gonna use the bands to strengthen the muscles in the ankle/leg/foot that are responsible for that movement, while working on general mobility/flexibility stuff in the area. What's odd is that the the muscles feel fairly flexible from my fairly regular stretching for gastroc/soleus, but they don't feel like what is responsible for this lack of mobility.

Basically I think if I can improve ankle strength/mobility at the same time as continuing to improve glute function my right leg will get in order well.
« Last Edit: May 16, 2018, 10:39:27 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #524 on: May 18, 2018, 06:04:08 am »
+2
18-05-18

Workout

Run --

Easy, 2x(3x100m) strides w/ rest in lane 7 on the bend, 300m rest between sets

Total 5.22mi in 45:47 [8:46 average]

Notes

Nicenice, let's keep this going.
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