Adarq.org
Sport Specific Training Discussion => 800m+ Running and/or Conditioning => Topic started by: adarqui on November 04, 2015, 09:33:02 am
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yup
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this is how i feel currently (i'm not at my best running weight):
http://www.runnersworld.com/race-training/your-fastest-weight
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long slow runs are underrated by most amateur runners:
http://runnersconnect.net/running-training-articles/wrong-long-run-pace/
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solving the 5k puzzle
http://www.runnersworld.com/race-training/solving-the-5k-puzzle
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cadence
http://sciencebasedrunning.com/2011/07/the-basics-cadence/
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http://www.runnersworld.com/running-tips/pros-and-cons-of-running-twice-a-day
two-a-days
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http://www.runnersworld.com/fuel-school/five-simple-fueling-tips-for-your-best-5k
http://www.runnersworld.com/fuel-school/how-to-fuel-for-a-5k
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http://runnersconnect.net/running-training-articles/5k-specific-training/
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Lagat interview
http://www.theguardian.com/lifeandstyle/the-running-blog/2015/jul/24/bernard-lagat-theres-no-way-on-earth-i-am-ever-going-to-run-barefoot-again
http://www.iaaf.org/news/diary/bernard-lagat-indoor-athletics-distance-work
article on flats
https://coachdeanhebert.wordpress.com/2012/08/22/racing-shoes-or-training-shoes-for-races/
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excellent site!
http://sciencebasedrunning.com/
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push vs pull running
http://runnersconnect.net/running-training-articles/push-or-pull-running-techniques/
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one running shoe in the grave
(how running can kill you, possibly)
http://www.wsj.com/articles/SB10001424127887323330604578145462264024472
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form analysis by Yessis
http://www.runnersworld.com/race-training/an-analysis-of-running-technique
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some nice stuff about form
http://www.scienceofrunning.com/2010/08/how-to-run-running-with-proper.html
http://www.scienceofrunning.com/2010/08/how-to-run-part-2-cues-pictures-videos.html
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tips on not being a slave to your garmin watch
http://runnersconnect.net/coach-corner/dont-be-a-slave-to-your-garmin/
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stride frequency + stride length article.. didn't read it yet, plan to tomorrow.
file:///Users/x/Downloads/the-development-of-stride-length-and-stride-f.pdf
^^ fail. posting for humor.
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breathing
http://runnersconnect.net/running-advice/nose-breathing-while-running-how-to-breathe-properly-while-running/
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eating practices of kenyan elite runners
http://www.active.com/running/articles/eating-practices-of-the-best-endurance-athletes-in-the-world?page=4
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Interview with Abdi Abdirahman
http://fittish.deadspin.com/can-the-chillest-runner-in-the-u-s-be-the-first-to-mak-1678330071
Q: Your laid-back attitude, not obsessing about mileage or diet, is unusual among competitive runners. If you were part of an organized training group, do you think it would be harder to take a day off, or go out for drinks of an evening?
A: Yeah definitely. For me, a lot of people say, if he would have done this or that, he'd be better. He's not dedicated. He doesn't train hard enough: He doesn't even do 100 miles. If he did 140 miles/week, he'd be better. One time, I tried that. I did 130, 140 miles for two or three weeks. I came out injured. It doesn't work for me. Less miles, high intensity, like Bernard. He only does 70 miles/week, but so fast, all fast. And you know, I made four Olympic teams. That's not easy.
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this is my argument with people who say bolt could have been faster with better training or more dedication, or that randy moss would have been a better WR if he'd smoked less weed, or whatever. everyone is different, and when someone is the best ever at what they do -- or even very elite -- it's hard to believe that doing things differently would have improved their results. usain bolt is the fastest 100m runner of all time by more than a tenth of a second! randy moss was completely uncoverable for years!
if this dude can make four olympic teams with 70 miles a week, and when he tried to run more got hurt, then who's to say that if he'd had more driven coaching he wouldn't have broken down in his early 20s and never competed at an international level? counterfactuals are all problematic; counterfactuals second-guessing success more so than most.
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this is my argument with people who say bolt could have been faster with better training or more dedication, or that randy moss would have been a better WR if he'd smoked less weed, or whatever. everyone is different, and when someone is the best ever at what they do -- or even very elite -- it's hard to believe that doing things differently would have improved their results. usain bolt is the fastest 100m runner of all time by more than a tenth of a second! randy moss was completely uncoverable for years!
if this dude can make four olympic teams with 70 miles a week, and when he tried to run more got hurt, then who's to say that if he'd had more driven coaching he wouldn't have broken down in his early 20s and never competed at an international level? counterfactuals are all problematic; counterfactuals second-guessing success more so than most.
yup, well said.
pc
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http://www.active.com/running/articles/4-fast-tweaks-to-run-like-the-elites
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http://sportsscientists.com/2008/04/running-technique-the-footstrike/
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nice short interview with Jason Fitzgerald, dispelling a few myths of running.
http://www.artofmanliness.com/2013/01/10/5-myths-about-distance-running/
http://strengthrunning.com/2011/03/7-things-i-wish-i-knew-when-i-st/
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interesting: http://www.runnersworld.com/high-school/why-are-these-teens-so-fast
nice:
http://www.runnersworld.com/commentary/the-value-of-moderate-training-days
http://www.runnersworld.com/rt-training/six-ways-to-change-your-running-for-the-better-in-2016
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some long run articles:
http://running.competitor.com/2015/09/training/workout-week-5-4-3-2-1-long-run_113444
http://running.competitor.com/2015/09/training/workout-of-the-week-squires-long-run_12784
http://www.active.com/running/articles/7-mistakes-to-avoid-on-your-long-runs
http://www.runnersworld.com/race-training/making-your-long-runs-count
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http://www.serpentine.org.uk/pages/advice_frank15.html
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http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips
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http://www.runnersworld.com/rt-web-exclusive/kenenisa-bekeles-wake-up-call
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http://www.runnersworld.com/newswire/study-rearfoot-forefoot-strike-equally-efficient
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leanness
http://running.competitor.com/2014/04/nutrition/racing-weight-are-you-really-lean-enough_30332
http://www.runnersworld.com/race-training/your-fastest-weight
http://www.ncbi.nlm.nih.gov/pubmed/6650717
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nice! http://sportsscientists.com/2007/12/running-economy-part-i/
Tadese is such a beast.. of all people, I really enjoy watching him run. Interesting style.
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running preserves motor units (into our 60's+), potentially
http://www.runnersworld.com/sweat-science/running-preserves-motor-units
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http://sportsscientists.com/2014/12/2-hour-marathon-4-min-mile/
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http://www.livestrong.com/article/438560-the-average-stride-length-in-running/
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nice
http://www.coachr.org/stridelength.htm
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nice, mo farah data
https://canute1.wordpress.com/2015/09/05/cadence-stride-length-and-mo-farahs-finishing-kick/
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how close are you to becoming an olympian? quick/fun article:
http://www.outsideonline.com/1969131/how-close-are-you-becoming-olympian
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running in the heat
http://www.runnersworld.com/advanced-training/summer-running-how-to-stand-the-heat
http://www.runnersworld.com/hot-weather-running/tips-for-running-in-humidity
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avg runner vs mo farah
http://www.runnersworld.co.uk/general/rw-vs-mo-farah/8703.html
also this:
Kit: Compression socks
“My calves get quite tight, so if you’re doing a lot of miles they can help.” According to a 2007 study in the Journal of Sports Sciences, wearing the socks during a 10K road run appeared to reduce delayed-onset muscle soreness
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http://mensrunninguk.co.uk/top-feature/9-expert-running-tips-mo-farah-coach/
also
Stay off road
“Pavement damages joints, tendons, ligaments and muscles. The more you can run on grass, woodchips or dirt, the better off you are. My athletes run 90 percent of their workouts on soft surfaces.”
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some mo farah diet info
http://www.bbcgoodfood.com/howto/guide/eat-athlete-mo-farah
http://www.dailystar.co.uk/diet-fitness/463693/Mo-Farrah-Olympics-World-championships
that coffee though..
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damn cheptoo (female) runs really weird .. from the front it looks like she's disabled somewhat.. very weird leg swing.
http://www.youtube.com/watch?v=ZCGIV0yt2fY
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http://www.outsideonline.com/1925601/10-running-myths-are-slowing-you-down
this is nuts:
Finally, a 2012 study examining the drinking behaviors of elite male marathoners found that Haile Gebreselassie lost a whopping 9.8 percent of his bodyweight during the 2009 Dubai Marathon—and still won, in 2:05:29.
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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359364/
For each performance level the speed decrease associated with temperature increase and decrease is presented in supplementary data (Table S3).
For example the optimal temperature at which women's P1 maximal running speed was attained was 9.9°C, and an increase of 1°C from this optimal temperature will result in a speed loss of 0.03%. The optimal temperatures to run at maximal speed for men and women, varied from 3.8°C to 9.9°C according to each level of performance (Table S3).
Warmer air temperatures were associated with higher percentages of runners' withdrawal during a race (Figure 4). After testing linear, quadratic, exponential and logarithmic fits, the quadratic equation was the best fit (r2 = 0.36; p<0.0001) for modelling the percentage of runners withdrawals associated with air temperature
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http://www.runnersworld.com/masters/hard-every-day
"It's just that I feel very comfortable at 6-minute pace," he says. "Much slower than that and I feel like I am working and breathing harder, and I begin to lose form and rhythm in my running."
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http://www.businessinsider.com/is-short-intensity-exercise-better-than-endurance-training-2015-1
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http://qz.com/756645/theres-an-evolutionary-explanation-for-why-olympic-runners-are-so-fast/
http://www.runnersworld.com/general-interest/how-much-should-you-lean-for-optimal-running-form
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actually a cool article
http://www.runnersworld.com/racing/why-cant-i-run-faster
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http://www.runnersworld.com/sweat-science/how-much-do-heavy-shoes-slow-you-down?utm_source=t.co&utm_medium=social&utm_campaign=sharebutton
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strava stories is cool. i <3 strava.
http://stories.strava.com/unfair-advantage
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some decent race day info.
http://www.jeffgalloway.com/learn/race-day/
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some really nice info/tips.
http://www.rundreamachieve.com/running-faster-longer/
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yaaaaa
http://running.competitor.com/2015/03/nutrition/want-to-run-faster-burn-more-carbs_125336
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http://www.slowtwitch.com/Training/Running/Concrete_or_Asphalt__4793.html
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some nice info
http://faculty.washington.edu/crowther/Misc/RBC/model2.shtml
Putting it all together
Taken as a whole, the above information suggests that interval workouts at vVO2max and tempo runs at the lactate threshold are both key ingredients in the training programs of competitive distance runners. In designing a training schedule for a particular individual or team, however, the specificity-of-training principle must again be considered. In short, one's key workouts should be tailored somewhat to the pace, distance, and terrain of the race one is training for. For example, workouts at race pace are almost always a good idea regardless of what that pace happens to be, and long runs may be much more important for marathoners than for 5K specialists. Nevertheless, when pondering these important issues, we should not forget what the data tell us: "long" intervals and tempo runs are probably our best training tools for maximizing VO2max, lactate threshold, running economy, and overall fitness.
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didn't know this, nice
https://runnersconnect.net/running-training-articles/running-in-windy-conditions/
A “substantial” wind (i.e. one approximately equal to the pace you are running at) will set you back 12 seconds per mile with a headwind, and aid you by 6 seconds per mile with a tailwind.
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http://www.letsrun.com/news/2016/08/paul-chelimo-proves-everyone-wrong-including-letsrun-com-win-u-s-s-first-olympic-5000-medal-52-years/
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Kevin Castille
http://rw.runnersworld.com/selects/masters.html
damn.. from h.s. phenom, to selling crack for 10+ years, to becoming an elite masters runner setting several records.
he just ran a 10k nearby, that's why i ended up looking him up.
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http://www.runnersworld.com/sweat-science/how-your-thoughts-affect-your-running-efficiency
t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."
good stuff!!
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https://issuu.com/activeacadiana/docs/may2016
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https://runnersconnect.net/running-training-articles/5k-workouts/
nice article
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http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/
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http://existentialrunner.blogspot.com/2015/07/typical-kenyan-training.html
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some nice info
http://www.runnersworld.com/race-training/four-lessons-i-have-learned-from-physiology
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walking article, still counts
oldie but goodie.. that walk life.
https://www.t-nation.com/training/get-ripped-get-walking
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http://www.runnersworld.com/hydration-dehydration/tactical-dehydration-increases-speed
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think i posted this before, but just stumbled on it again
http://www.runnersworld.com/race-training/your-fastest-weight
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some misc caffeine articles
http://minneapolisrunning.com/running-with-coffee-what-you-need-to-know-about-caffeine/
https://www.outsideonline.com/1783731/how-should-i-use-caffeine-race-day
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http://www.nytimes.com/2016/08/22/sports/olympics/matt-centrowitz-won-1500-meters-metric-mile.html
second half of the video gets wrecked.. sux
http://www.youtube.com/watch?v=FaN4lfh0XMU
http://www.nbcolympics.com/video/matthew-centrowitz-wins-first-us-1500m-gold-1908
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http://www.runnersworld.com/workouts/train-like-a-miler-race-like-a-pro
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EXCELLENT interview
http://www.runnersworld.com/celebrity-runners/a-running-conversation-with-malcolm-gladwell
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Nike trains 3 athletes to run sub-2h marathon:
http://www.runnersworld.com/marathon/nikes-audacious-plan-break-the-2-hour-marathon-barrier-in-2017
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Nike trains 3 athletes to run sub-2h marathon:
http://www.runnersworld.com/marathon/nikes-audacious-plan-break-the-2-hour-marathon-barrier-in-2017
that was a great read! thanks!
If I had to pick someone to do it, it would be Bekele.. The current WR 5k & WR 10k holder, also second fastest marathon ever.. He's probably sponsored by someone else. Of everyone we can think of, I think he is the most capable.
As for those picks, Kipchoge is a beast and Tadesse (like they said) is one of the most beautiful runners i've seen.. similar to Bekele. I watched his half marathon WR, it's insanely fast and he looks like he should be able to put together something much better than 2:10 ... if any1 has the talent of those 3, it's probably Tadesse.. but Kipchoge has the experience/grit it seems. I dno, I don't expect any of those 3 to go sub 2 .. but i'd love to be wrong. Regardless, an interesting project.. It definitely seems like it's on the level of sub-4 minute mile (initially) and sub-10 100m.. it has to be achievable.
Bekele tho...... He might make another crack at it in the next Berlin Marathon.
The pace for sub-2 is unreal. I can't fathom that pace for 26.2 miles.
pc!!
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for later
https://runnersconnect.net/running-interviews/jordan-santos/
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scary lol.
https://www.sciencenews.org/blog/scicurious/slow-heartbeat-athletes-not-so-funny
keihin • 2 years ago
I imagine most athletes have a simplistic mental model for their reduced resting heart rate. Something along this lines of: "training adaptation has built a mighty pumping machine whose facilities are barely taxed when I'm at rest". The adaptation described by this research changes the story significantly, to something more like: "in response to a long-running barrage of unserviceable 'beat faster' signals on the vagus nerve, an insensitivity to these signals developed, resulting in a cardiac system that may respond poorly to requests for increased blood volumes". That's a pretty major shift!
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http://www.adarq.org/pics-videos-links/beast/msg133501/#msg133501
kipchoge tips
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http://www.letsrun.com/news/2016/09/lrc-debate-berlin-greatest-time-kenenisa-bekele-haile-gebrselassie-mo-farah/
bekele with 5k WR, 10k WR, and 2nd fastest marathon is "best distance runner" in my (limited knowledge) book. ridiculous.
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haha!! Chad Johnson's daughter is a BEAST.
http://www.flotrack.org/article/58951-cha-iel-johnson-ochocinco-s-daughter-is-nation-s-fastest-12-year-old#.WaqyHneGPfA
12 years old dropping 59.34 in 400m (PB 56.48?), 800m in 2:14, and her first ever 1500m race was 4:47.92..
Just from watching one interview with her, she seems extremely aggressive. Little pit bull.
:ibrunning: :headbang:
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Mo Farah recorded at 118 lb in 2014, he's 5'9":
https://tonireavis.com/2014/03/17/the-fall-the-faint-the-form/
"1.5 x BW for 4-6 reps"
https://www.theguardian.com/sport/2013/apr/19/camp-mo-farah-london-marathon
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the speed gain from fat loss chart is fun
https://www.fitnaturally.co.uk/body-weight-and-running-performance/
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this made me lol, damn. she scares me, lmfao.
http://www.runsouthflorida.com/open-letter-to-my-future-training-partner-thank-you-im-sorry-and-i-love-you-by-valeria-rodriguez/
also typo at the end, "The moral her" vs "The moral here" .. my future training partner will not make typos! :D
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stumbled upon this, was a fun quick read. I get the vibe that he ran 1600m though, not 1609 lmfao. not like it matters much, still pretty much right on, but that'd be funny (and suck) if someone realized that afterwards (like me way back).
Nick Willis seems like a cool dude .. elite athlete but also responds to people on social media & seems to have interest in the coaching side of things.
https://www.outsideonline.com/2167096/mission-barely-possible
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https://www.wired.com/story/nike-breaking2-marathon-eliud-kipchoge/
breaking2 article by wired.
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decent read. i think my gut sometimes gets wrecked from the mileage/intensity i'm putting in .. this morning really showcased it, stomach felt completely "dead".. as if it couldn't do anything. Need to somehow figure out how to NEVER get that feeling.
https://www.runnersworld.co.uk/health/well-being/why-your-gut-health-is-vital-to-running-success
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https://www.wired.com/2017/02/nike-two-hour-marathon-2/
great quick read .. TLDR, no back to back hard days, and on the light day after a hard day, recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
also, kipchoge usually rests 5 days before a marathon.
"slowly by slowly"
A good day of training was worth little on its own, but a good month was worth plenty. Slowly by slowly, the athlete’s shape came. “Every session is a building block,” Sang said.
Valentijn Trouw, Kipchoge’s Dutch manager, told me something else interesting: He thought Kipchoge never killed himself in training. The only day on which he would drain every resource he possessed was on race day. “Never 100 percent in any session,”
“Work hard,” he said. “But not every day.”
the first article, also nice:
https://www.wired.com/2017/01/think-exercise-hard-try-training-like-nike-super-athlete/
Before a few months ago, Kipchoge had never run on a treadmill, had never undertaken a VO2 max, lactate threshold, or running economy test, and had rarely worn a heart-rate monitor. Kipchoge’s technology-light approach is the norm among East African marathoners, in my experience. When I stayed in Kapng’tuny, where Geoffrey Mutai and the marathon world-record holder Dennis Kimetto trained in a large group without a coach, the program was set by senior athletes, and workouts were meticulously recorded, by hand, in exercise books. Indeed, Kipchoge has a book containing 14 years’ worth of workouts stored this way.
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recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
:-[ :'(
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recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
:-[ :'(
crazy slow for an elite .. :ninja: :ninja: :ninja:
:)
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mile training article by Sara Hall (Ryan Hall's wife)
multiple sets of 4 x 400m with short rest alot of people's bread & butter. She also talks about relaxation etc.
she hit 4 x 400m @ 60s rest with each 400 at 65s apparently, before he 4:23 mile PR. FAST.
https://blog.fitbit.com/how-to-race-your-fastest-mile-ever/
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not the comprehensive set of tips, but some good ones & interesting ones in there.
http://www.runblogrun.com/2017/10/7-training-tips-from-mile-legend-steve-scott.html
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excellent blog post on Wilson Kipsang .. man, i love that dude. i've been a fan of his for a long time, seems like such a genuinely great individual. self coached marathon (former) world record holder, who is also involved in government, helps his community/country, is loyal to helping aspiring runners.. guy is a beast.
http://www.traininkenya.com/2016/10/08/wilson-kipsang-training/
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https://runnersconnect.net/caffeine-and-running-performance-the-latest-research/
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someone linked me this, some decent info in there.
sub5 for "hybrid athletes"
https://medium.com/@Devildorff_16841/running-a-5-minute-mile-two-training-programs-for-hybrid-athletes-3b4474ce96a0
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some article about Parker Stinson's performance at CIM:
https://ovalsandtrails.com/blog/2017/12/5/parker-stinsons-performance-at-the-us-marathon-championships-was-heroic
in a nutshell, dude gunned it all by himself.. takes guts. would have been amazing if he didn't blow up. missed a fluid station @ mile 20, so might have had something to do with blowing up.
On a side note, i'd love to see elite marathons where fluids/sugars/salts etc, were banned, unless you are carrying them on you. That'd be cool. It would at least have to be in a decent climate (very cool temps).
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broken english, but some interesting stuff in here. Interview with Canova (Moen's coach):
https://medium.com/alberto-stretti/coach-canova-my-opinion-about-sondre-moen-in-fukuoka-d4625cfeafa
45km long run, greater than marathon distance. That's not very popular to do among coaches, but to me it makes sense. Get to know the distance first hand, don't run only 20 and hope to put it together for 26.2 on race day, I don't get that approach. I wonder if Parker Stinson ran any long runs at ~26 or more, doubt it. His coach is pretty good too (Hudson), but they seem to stay short of Marathon distance, as most coaches do.
Canova wants to shave off ~2sec per km by next year, that'd put Moen close to 2:04:5X, right up there near the very top, which is 2:03:XX.
Moen has everyone's attention right now, his progress is mind blowing.
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Willis to attempt 1500m & 5k double in 2018.
http://www.nzherald.co.nz/sport/news/article.cfm?c_id=4&objectid=11965428
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https://www.runnersworld.com/chicago-marathon/jordan-hasay-makes-a-bold-decision-be-brave-and-race
Jordan Hasay Makes a Bold Decision: Be Brave and Race
Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.
In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.
Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.
Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.
Hasay chose the former.
“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”
She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.
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Allie Keiffer - Chasing Happy
http://featured.flosports.tv/allie-kieffer-chasing-happy
I wasn’t made for this, I made myself into this.
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.
.
They said I was too big.
They said my stride was too short.
They said I didn’t belong.
I said otherwise.
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.
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#doyou #believeinyourself #runlikeagirl #dreambighustlehard
you can tell she's faced ALOT of doubters....
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2017 strava stats
https://blog.strava.com/2017-in-stats/?utm_source=strava&utm_medium=dorado
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Biya Simbassa graduated from the University of Oklahoma before he’d come close to his potential at 10,000 meters. His modest best of 28:42 limited his post-collegiate choices, and the quality of races he could gain entry to. Simbassa joined Team USA Minnesota where he started building his mileage and fitness. Seeking altitude and more training partners, he joined ADP in November 2016. Within seven months, he’d improved by over a minute to 27:45.
Simbassa’s experience highlights a key ingredient in ADP/WCAP’s training success: critical mass. One of the hallmarks of Kenya’s running culture, and a factor in its success, is the sheer number of hopefuls taking part in the Thursday tempo run or Tuesday track session. On any given day on the dirt roads of Kenya, 40, 50, 60 runners show up for workouts. Big names and no names—there’s always someone who will push the pace, always someone faster to chase. There’s motivation to show up and keep up, lots of brethren to share the pain and the victories. At any given time, some will be injured or traveling or taking a break, but there are plenty to take their place.
He (Paul Chelimo) bristled at the suggestion he was not fully American: “I could have gone to any other country and been rich, but I love America. When I put on that [Army] uniform, I’m ready to die for this country. Many people here are not ready to do that.” He said winning medals for the U.S. motivated his 110-percent effort.
For example, Simmons pointed out, white South African runners Mark Plaatjes and Colleen De Reuck, who became U.S. citizens, weren’t subjected to the African-born prefix, nor was Alberto Salazar referred to as Cuban-born during his competitive days. But ADP/WCAPers are often qualified in the media as Kenyan-born or African-born.
“I have friends who call it the African Distance Project,” Michael Jordan said. “No one calls Kyle Merber Irish-American but they call me African-American, and my teammates Kenyan-American. You’re in this weird place with this label in front of American, like a subcategory of American. Not fully American.” Jordan said the naturalized Americans in the group feel some pressure to prove their American-ness, and have been criticized, usually anonymously, for speaking Swahili.
^^ yup
Simmons is a purist. He looks for people who want to run for the love of running, just as he wants to coach for the love of seeing people improve. He said he’s never recruited in his entire career. “If you do a good job, athletes will want to be part of the program. With this group, the opportunity to train with the best is motivation; there’s no need to recruit.”
https://deadspin.com/how-a-small-time-training-group-and-an-army-program-cha-1797614412
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Someone linked this to me. Thought it was going to be cheesy, but it wasn't. That's a solid simulation.
marathon simulation:
https://blog.fitbit.com/this-marathon-training-workout-gets-you-ready-for-the-full-26-2/
TLDR: 7-12 miles moderate (1 min slower than marathon pace), and then equal that distance at marathon pace. so 7+7, 10+10, or 12+12 etc. Hitting marathon pace on "dead legs".
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short interview with Julien Wanders
https://www.nnrunningteam.com/en/2017/06/06/julien-wanders-enjoys-the-high-life/
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haven't listened or read it yet, but could be interesting:
http://citiusmag.com/alan-webb-weight-training-details/
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https://medium.com/lane-9-project/in-lane-9-with-professional-runner-allie-kieffer-d80007d04f5b
that beer weighing story is awful.
You’ve been open about your struggles with weight and the insecurities that come with lining up against women who are often much smaller than yourself. How has this shaped you as a person and a runner? For a long time I was really down on myself and felt insecure for being a ‘bigger runner’. In one race in particular, the winning team won the heaviest person’s weight in beer. I had won the race and set the course record, but was humiliated by having to go on stage and be weighed in cases of beer. A few days later I met with a nutritionist to figure out how I could lose weight.
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Chelimo finally goes sub 4.. an hour or so after winning a 3km. That's nuts.
http://www.greensboro.com/blogs/wooten_running_shorts/paul-chelimo-breaks-four-minutes-for-first-time-in-camel/article_77ef6c78-092a-11e8-ae80-bf2152d068cc.html
he's a beast.
http://www.youtube.com/watch?v=fEHQ_rzJVoQ
he held back on the 3k, to make sure the college students enjoyed it..... LOL.
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decent stats/info
6 Training Habits That Lead to Boston Qualifying Times, According to Strava
Looking to book a ticket to Hopkinton one day? Here’s how, based on training data from more than 7,000 BQers.
https://www.runnersworld.com/boston-marathon/6-training-habits-that-lead-to-boston-qualifying-times-according-to-strava/slide/4
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posted this on FB:
Hmm.. Just ordered this. Whether it was jumping, running, boxing, lifting, or octet warfare -> I often end up focusing on mental components. This seems like my kind of book :D
"""
A suitably versatile definition that I like, borrowing from researcher Samuele Marcora, is that endurance is “the struggle to continue against a mounting desire to stop.” That’s actually Marcora’s description of “effort” rather than endurance, but it captures both the physical and mental aspects of endurance. What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up) and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with 60 seconds’ worth of distance run.
"""
Also, regardless of whether or not you are a Malcolm Gladwell fan, he wrote the Foreword, and he's also surprisingly fast: 4:54 mile @ 51 years old in 2014.🏃♂️/tangent.
https://www.outsideonline.com/2279081/are-limits-endurance-mental-or-physical
^^^^^^ epic read.. can't wait to slowly read this book.
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small half marathon taper article .. pretty much how my last 2 weeks went so, cool.
http://www.chicagohalfmarathon.com/2014/08/27/top-tips-for-a-successful-taper/
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Lagat/Chelimo similarities. nice.
https://www.flotrack.org/articles/5967752-paul-chelimo-just-might-be-usas-next-bernard-lagat
great interview at the end (video) .. "the fans are tired of sit & kick races". nice. Chelimo seems so intense.
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i probably posted this before, Lagat's time off (5 weeks) each year
https://www.wsj.com/articles/SB10000872396390444032404578006274010745406
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http://news.vdoto2.com/2018/02/vdot-adjustments-time-off/
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great read, i might have posted it before:
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
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great read, i might have posted it before:
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
this scaled down could also be a great template for 5k race (or time trial) training, no?
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great read, i might have posted it before:
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
this scaled down could also be a great template for 5k race (or time trial) training, no?
for sure!
I absolutely love the tues/thurs/sat schedule. I'm not one to love strict schedules but, this makes so much sense & feels right.
As for that schedule, i'm missing "easy running" which I might be phasing back in, and hills on Monday. Been thinking about hills on Monday... might be good to start experimenting with that.
and ya, Sunday rest day = good stuff. :ninja: :ibrunning:
That article/schedule is very simple, and pretty effective IMHO.
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Shitara is such a beast.
http://www.letsrun.com/news/2017/09/craziest-guy-berlin-japans-yuta-shitara-will-race-berlin-marathon-8-days-running-6017-half-marathon-likely-go-leaders/
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Valencia recap. Found a new running journal/site. Beautiful photos too. I follow that photographer on IG (@notafraid2fail), he's LEGIT.
https://tempojournal.com/article/valencia-2018/
(https://images.ctfassets.net/xqkpzhsplpg2/1VNxsVuE5e4mU6ckU4kMOU/879e3b9492129cb0d7c7ab7c2d65b647/D5S_4926.jpg?w=1980&fm=webp&q=90)
(https://images.ctfassets.net/xqkpzhsplpg2/elnEcUfF5YIIKmSWiigQ8/8d11e8d03de09f6b49c04474b6680268/D4S_9459.jpg?w=1980&fm=webp&q=90)
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a nice article that tells you what you want to hear! :D
https://www.npr.org/sections/13.7/2017/07/26/539458731/running-and-your-heart-is-there-a-too-much
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simple article on slow running but the "mental training" section was a nice surprise.
https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running
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simple article on slow running but the "mental training" section was a nice surprise.
https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running
+1 for the importance of the mental part. definitely been feeling that internal dialogue of "well, you know, 11 km is still pretty good, you don't need to go the full 13 km, you're so tired...shut up, just get to 11 and keep going...but like, 12 km would be as long as you ran last weekend...shut up, stay committed to what you set out to do" on the longer runs. intervals and tempo are good for that too but in a different, more aggressive way.
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simple article on slow running but the "mental training" section was a nice surprise.
https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running
+1 for the importance of the mental part. definitely been feeling that internal dialogue of "well, you know, 11 km is still pretty good, you don't need to go the full 13 km, you're so tired...shut up, just get to 11 and keep going...but like, 12 km would be as long as you ran last weekend...shut up, stay committed to what you set out to do" on the longer runs. intervals and tempo are good for that too but in a different, more aggressive way.
ya. also it's incredible when you notice a "new technique" that your brain tries to deploy in order to get you to quit/ease up. i'm trying to think of one i had fairly recently that was "brand new", remember laughing once I realized it was basically a new attempt at trying to get me to ease up. sh*t can't remember.
I think it's also one of the many reasons we can experience a dip after a major performance/PR/accomplishment. That feeling of accomplishment can make it easier to back off for a while. Sometimes it's needed, but other times it's just another "way out".
One thing I loved saying to myself was "welcome to the party" once I got those quit voices. I haven't been doing it as much lately because i've been mostly running "slower". But when trying to PR <= 5k, especially mile & such, those quit voices become very loud. I picture this little gnome in my head waking up and telling me to stop, so i'd say "welcome to the party" to let myself know, ok now we're just getting started. lol. it helped quite a bit when I was trying to PR my 800m, 1k, and mile last year (~December).
also ya, i literally verbally say "shut up", or "shut the fuck up", or "fuck off" when my brain is annoying me sometimes. it can help. hah.
peace!!
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http://nateruns.blogspot.co.uk/2016/12/my-current-training-plan.html
Nate Jenkins' general fitness/half-marathon plan. Must follow suit in adding more "muscle work" again. Can only help form and hopefully reduce injury proneness. Lessons to be learned even if it takes way more fitness than I have to be able to sustain this much work overall.
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http://nateruns.blogspot.co.uk/2016/12/my-current-training-plan.html
Nate Jenkins' general fitness/half-marathon plan. Must follow suit in adding more "muscle work" again. Can only help form and hopefully reduce injury proneness. Lessons to be learned even if it takes way more fitness than I have to be able to sustain this much work overall.
damn that's a serious schedule, elite volume/frequency, but ya he is a beast so..
as for the "muscle work", I love getting my bodyweight stuff in. it's definitely not as muscly as we're used to, but I do feel it helps (the single leg abductions/flexions/extensions especially). I'd like to do lunges again but i'd have to do them in a separate session I think. Doing them after I run seemed to inflame my knee & just make me too prone to soreness.
so ya just phase some of that stuff back in slowly if you do, or time it intelligently, ie when you're about to have 2 full days off from running because of schedule etc, then eventually on days where you're going to have one full day of rest before running again etc.
pc!!
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that is a LOT of volume.
clicked through to monaghetti fartlek, looks awesome.
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kewl. sounds like something one would do naturally if pushing the on paces. ie, i'm sure i've done this exact fartlek before, naturally. seems very natural to me.
2 mile easy warmup jog
2 x (90sec on, 90 sec off)
4 x (60 sec on, 60 sec off)
4 x (30 sec on, 30 sec off)
4 x (15 sec on, 15 sec off)
1-2 mile easy cooldown jog
*The namesake: The workout was made famous by Aussie Steve Moneghetti, Bronze Medalist at the World Champs Marathon in 1997 among other hardware. Athletes around the world who race 1500 meters up to the marathon do the #Moneghetti to build endurance and develop speed at the same time. Knowing what a Moneghetti is pretty much makes you a hard core running fan, so that just happened.
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nice quick read
running in japan.
https://www.mensjournal.com/entertainment/why-japan-is-the-most-running-obsessed-culture-in-the-world-w209376/
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http://japanrunningnews.blogspot.co.uk/2018/04/how-it-happened.html
Great article on Yuki.
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http://japanrunningnews.blogspot.co.uk/2017/03/the-miracle-in-fukuoka-real-talk-from.html
First in a series of blog posts BY YUKI. The links to the other parts are in the above.
"I’ve always done 4 to 6-hour trail runs, but last summer I started doing a lot more of them. Using the Shin-Etsu Trail I ran longer than 45 km two days in a row and jogged more than 40 km three times in a single week. In the fall I even started doing ultra long-distance jogs on flat ground. In October I ran 100 km mostly along the Tone River from Shibukawa, Gunma to my house in about 7 1/2 hours. Leading up to Fukuoka I did a lot of 50 km jogs which I hadn’t usually done in the past."
oof! And his jogs aren't so slow. 100km in 7.5 hours is 4:30/km or 7:15/mile. I mean slow for him, of course, but I had got the impression from how others were talking about it that these jogs were like 10+/mile
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http://japanrunningnews.blogspot.co.uk/2017/03/the-miracle-in-fukuoka-real-talk-from.html
First in a series of blog posts BY YUKI. The links to the other parts are in the above.
"I’ve always done 4 to 6-hour trail runs, but last summer I started doing a lot more of them. Using the Shin-Etsu Trail I ran longer than 45 km two days in a row and jogged more than 40 km three times in a single week. In the fall I even started doing ultra long-distance jogs on flat ground. In October I ran 100 km mostly along the Tone River from Shibukawa, Gunma to my house in about 7 1/2 hours. Leading up to Fukuoka I did a lot of 50 km jogs which I hadn’t usually done in the past."
oof! And his jogs aren't so slow. 100km in 7.5 hours is 4:30/km or 7:15/mile. I mean slow for him, of course, but I had got the impression from how others were talking about it that these jogs were like 10+/mile
Sick quote (and very adarq) in the second part:
"There’s nothing better than being fast for being competitive, but there’s an element of being competitive that you can’t learn just from being fast."
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http://japanrunningnews.blogspot.co.uk/2017/03/the-miracle-in-fukuoka-real-talk-from.html
First in a series of blog posts BY YUKI. The links to the other parts are in the above.
"I’ve always done 4 to 6-hour trail runs, but last summer I started doing a lot more of them. Using the Shin-Etsu Trail I ran longer than 45 km two days in a row and jogged more than 40 km three times in a single week. In the fall I even started doing ultra long-distance jogs on flat ground. In October I ran 100 km mostly along the Tone River from Shibukawa, Gunma to my house in about 7 1/2 hours. Leading up to Fukuoka I did a lot of 50 km jogs which I hadn’t usually done in the past."
oof! And his jogs aren't so slow. 100km in 7.5 hours is 4:30/km or 7:15/mile. I mean slow for him, of course, but I had got the impression from how others were talking about it that these jogs were like 10+/mile
Sick quote (and very adarq) in the second part:
"There’s nothing better than being fast for being competitive, but there’s an element of being competitive that you can’t learn just from being fast."
SICK.
this is absolute gold. gold x 1000.
I love how he talks about how he's good in the bad elements (rain/cold etc). I can identify with that. I love rain races. Hopefully if i'm healthy this summer (wasn't last summer), i'll get get some rainy 5k's in. :D
Also:
There are those who look at that kind of ultra long-distance jogging and say, “Running slowly is meaningless no matter how much you do,” but I think the people who make that kind of criticism have probably never done it themselves. If you actually experience the feeling you get after about three hours, the “I can endure this fatigue in my legs, but if I lose it mentally I’ll immediately want to quit” one that’s similar to the light-headed sensation at the end of the marathon, the numbness of hands and feet and loss of concentration that come after that, the feeling that your stamina is evaporating from the core of your body, and the overpowering sense of euphoria you get after going over the wall, I don’t think you can call it “meaningless.”
The confidence that is built by doing ultra long-distance jogging, the knowledge in the second half when things are getting tough that “I’ve run 50 km and 100 km so I know for sure that my stamina isn’t going to break in the second half. The internationals running next to me haven’t done 100 km so I know that my legs are the ones that are still going to keep moving when things get down and dirty,” has really helped a person like me who tends to get discouraged easily.
This video is great (linked in one of the articles). Look at how bad Yuki is hurting. RUGGED. Matsumura is a beast too, i linked a few of his results in this subforum. Also, 4:38 in, a great lesson in running the tangents (following the shortest path line on the course). Yuki went way off of it, was in the lead, and then 2nd place guy simply saw the line and went to it, and instantly became the leader. If you watch probably ~4:20ish in, it happens around 4:38.
http://www.youtube.com/watch?v=0o2-vaWBOK0
I'm surprised he uses the phrase "armchair theorizing" .. seems like Yuki researches things deeply online.. :ninja:
Times are something that are dependent on variables like race day weather and the way the race plays out. By doing dozens of marathons I’ve come to understand what those who came before me meant when they said, “More than time, the marathon is about competition.” So when the people backing these fast young guys tell them, “You have to run a good time in your debut,” the runners may be saying “sub-2:10 at a minimum” to try to live up to those expectations, but I think that in saying that they are probably stringing themselves up by the neck. If the goal is ultimately to run 2:05 or 2:06, I think that instead of saying, “Let’s rock the marathon right from the first time,” and jumping in only to die and taste the torments of hell, to suffer injury and trauma that will destroy your self-confidence, saying “Who cares what time you run in your debut? I want to be able to achieve my goal in the end,” and holding back to run at a pace that suits you will let you finish thinking, “Marathons are fun!” and let you run later marathons in a positive state of mind.
think it’s also important to learn from the Japanese marathoners of the past. It seems like a lot of athletes these days believe too much in the way that the Africans and the Americans do things, but I don’t think that modern athletes who can’t better the times run by past Japanese athletes can rightfully call those past athletes’ training methodologies “outdated.” Needless to say not everything about the way that Japanese athletes trained in the past was correct, but I think there are more hints about how to get better to be found there than by looking at how Africans train.
Every time I read them I found a number of things that could be helpful, but what I began to feel most strongly was that compared to the greats of the past the amount of “ultra long-distance training” I was doing seemed overwhelmingly insufficient.
I began to feel that even if I were doing something similar to what Africans do, it would just be a lesser imitation of their approach.
The surprise I felt at seeing the pre-race breakfast of a Kenyan Olympic medalist in New York and thinking, “They can run 42.195 km on such a small amount [of food]?”
just pasting some huge quotes because I like them.
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I think there's definitely something to the "slow long jogging" approach. I've benefited from it several times, plus, it helps you stay healthier perhaps. I mean as an example, the tweaks i've had recently, I was able to jog below "tweak threshold" and still maintain/gain fitness. My ULTRA SLOW long running seems to have some serious potential, 15-20 min/mi pace but feeling like you're really running hard/fast -> short GCT, stiff but relaxed contacts, basically hours of single leg alternating pogos.
but ya, i've been slowly trying to bump up my long easy jogs. after my Coral Springs half, I wanted to make all of my easy runs ~1.5 hours. I've basically done that since, and it seems to be creeping up towards 2 hours. I've had thoughts recently of trying to get to 4 hours. I mean, if I can walk for 4-6 hours, I should be able to slow jog just the same.. maybe not the intense pogo style, but something similar to it (just less intense).
ALSO, it must be stated!! This stuff most likely has to happen on soft surfaces, not roads. It has to be dirt/grass/rocks/mulch etc, not concrete/asphalt. This is what allows you to maintain bounce, rather than having the hard surfaces "sap it out of you". Extremely important IMHO.
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https://twitter.com/stevemagness/status/993861318808567808
Not quite an article but interesting exchange here between Nick Willis and Steve Magness + some fun data.
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damn forgot to check that ^^ will do now.
also, crazy stuff with Ryan Shay's death, myocarditis, caused by a virus: (happened in like 2008)
"When you look at those muscle cells, you don't see normal, neatly stacked cells like the bricks in a brick wall. Instead, you see swirling, disoriented cells. This sounds more like viral myocarditis resulting from scars that were left by a virus. What happens is, the heart sends out a typical electrical impulse, but it hits scar tissue and then circles around or bounces back through the heart, which we call 'circus arrhythmia.' If this develops into a ventricular arrhythmia, it's very dangerous, and can cause sudden death."
https://www.runnersworld.com/footloose/joe-shay-ryans-autopsy-report-was-like-a-catch-22
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Dick Beardsley was a damn beast.
https://deadspin.com/what-was-so-special-about-dick-beardsley-1771327930
he liked to race every weekend.. my kind of guy!
He ran everything near the red line, the prevailing philosophy being to go as hard as you could. If you blew up, you blew up. There was another race next weekend.
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Great article! It discusses one of my favorite photographs, which they recently found to be incredible as well - and worthy of writing a blog post about.
http://www.traininkenya.com/2018/05/14/kenyan-running-success-breeds-success/
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?taken-by=the_kenya_experience
http://www.traininkenya.com/2018/06/18/run-the-kenyan-way-fartlek/
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made me lol:
"When I look at the starting line of a marathon, the human beings I see don’t look like they have maximized their potential,” De Sena told me
right. guys running sub5 for 26.2 miles haven't maximized their potential. lmfao.
https://www.theatlantic.com/health/archive/2018/07/why-are-obstacle-course-races-so-popular/565130/
I want to do an OCR next year, but just to try and beat everyone. While I respect people who train hard for OCR's, they don't personally appeal to me, lots of useless stuff. The badmouthing of marathons is funny.. I don't know alot about OCR, but I don't know of any that approach 3 hours in duration etc.
Triathlons/ironman triathlon/marathons etc are fucking nuts & extremely difficult, that's a damn fact. heh.
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made me lol:
"When I look at the starting line of a marathon, the human beings I see don’t look like they have maximized their potential,” De Sena told me
right. guys running sub5 for 26.2 miles haven't maximized their potential. lmfao.
https://www.theatlantic.com/health/archive/2018/07/why-are-obstacle-course-races-so-popular/565130/
I want to do an OCR next year, but just to try and beat everyone. While I respect people who train hard for OCR's, they don't personally appeal to me, lots of useless stuff. The badmouthing of marathons is funny.. I don't know alot about OCR, but I don't know of any that approach 3 hours in duration etc.
Triathlons/ironman triathlon/marathons etc are fucking nuts & extremely difficult, that's a damn fact. heh.
i bet a dollar that guy was/is into crossfit.
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made me lol:
"When I look at the starting line of a marathon, the human beings I see don’t look like they have maximized their potential,” De Sena told me
right. guys running sub5 for 26.2 miles haven't maximized their potential. lmfao.
https://www.theatlantic.com/health/archive/2018/07/why-are-obstacle-course-races-so-popular/565130/
I want to do an OCR next year, but just to try and beat everyone. While I respect people who train hard for OCR's, they don't personally appeal to me, lots of useless stuff. The badmouthing of marathons is funny.. I don't know alot about OCR, but I don't know of any that approach 3 hours in duration etc.
Triathlons/ironman triathlon/marathons etc are fucking nuts & extremely difficult, that's a damn fact. heh.
i bet a dollar that guy was/is into crossfit.
i wouldn't bet against it. :ninja:
:uhhhfacepalm:
"When I look at the starting line of a marathon, the human beings I see don’t look like they have maximized their potential,” De Sena told me
:uhhhfacepalm:
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Wilson Kipsang slams Kenya Athletics. Says Kenya will lose it's dominance within 5 years if they don't get the greedy fucks out (my words).
http://athletics.co.ke/kipsang-slams-athletics-kenya-officials-milking-federation/
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great quick article on Cabada
https://www.runnersworld.com/advanced/a20787386/fernando-cabada-returns-to-relevance/
“It's a struggle to go out and get that extra 5, 6 miles in,” he says. “But the minute you start cutting it short, then that's the minute where it's going to be easier in a race to give in.”
alot of truth to that. cutting it short can sometimes be good, but can also help you cut it short in a race. have to be careful with it.
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great quick article on Cabada
https://www.runnersworld.com/advanced/a20787386/fernando-cabada-returns-to-relevance/
“It's a struggle to go out and get that extra 5, 6 miles in,” he says. “But the minute you start cutting it short, then that's the minute where it's going to be easier in a race to give in.”
alot of truth to that. cutting it short can sometimes be good, but can also help you cut it short in a race. have to be careful with it.
true. i remember back in college reading a blog entry from one of the all-time great college ultimate players, josh ziperstein. (he was an elite club player too but then he became a doctor and stopped playing.) it was a list of tips for his teammates and included a lot of good advice (e.g. when flying to a tournament, get up and walk around the cabin at least once an hour and while you're up drink a cup of water.) but the thing that stuck with me the most was, to paraphrase, never give up on a rep. if you're running 40s or cone drills or 400s or whatever, finish hard, because ingraining that mentality in practice makes it easier to run through in games without having to think about it.
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great quick article on Cabada
https://www.runnersworld.com/advanced/a20787386/fernando-cabada-returns-to-relevance/
“It's a struggle to go out and get that extra 5, 6 miles in,” he says. “But the minute you start cutting it short, then that's the minute where it's going to be easier in a race to give in.”
alot of truth to that. cutting it short can sometimes be good, but can also help you cut it short in a race. have to be careful with it.
true. i remember back in college reading a blog entry from one of the all-time great college ultimate players, josh ziperstein. (he was an elite club player too but then he became a doctor and stopped playing.) it was a list of tips for his teammates and included a lot of good advice (e.g. when flying to a tournament, get up and walk around the cabin at least once an hour and while you're up drink a cup of water.) but the thing that stuck with me the most was, to paraphrase, never give up on a rep. if you're running 40s or cone drills or 400s or whatever, finish hard, because ingraining that mentality in practice makes it easier to run through in games without having to think about it.
yup definitely. i've given up in workouts/finished weak etc, and you can definitely feel the effect it has on you. makes it easier to do when it matters, 100%.
one thing i'm slightly proud about, is how i've finished every race, never once stopped running. i'd stop if i was injured, but i haven't stopped when i've done some pretty epic blow ups. I just keep running, somehow. I make sure to do that though.. I feel like if I stopped to walk etc, that could have some very bad consequences down the line. Though, i'd sometimes like to be able to push myself to the point that I absolutely have to walk - ie if i'm just trying to keep up with much faster people and i want to do it for as long as physically possible. In that scenario, I don't think stopping to walk etc would be much of a problem.
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nice little interview with Houlihna
“Running is without doubt something that I love, and I sometimes think people underestimate the power of love. I don’t love running because I am good at it, I’m good at running because I love it. It is something that brings me joy because I am passionate about it.”
https://www.iaaf.org/news/series/shelby-houlihan-loves-running
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stumbled upon this, pretty cool.
https://www.pressherald.com/2018/08/02/a-year-later-rob-gomez-and-jesse-orach-still-reliving-last-years-dramatic-beach-to-beacon-finish/
http://www.youtube.com/watch?v=la9q9BWH6WU
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http://www.traininkenya.com/2018/08/08/diet-of-kenyan-runners/
The pre-race meal
Most Kenyan athletes choose to race and train on a fairly empty stomach. Often first thing in the morning with just a few sips of water. Mary Keitany told us her go to breakfast the morning of a marathon is a cup of chai tea and a chapatti – nothing complicated. It’s what her body is used to and she knows it works, so why change it on race day? This is the same for most of the runners in Iten; a simple breakfast, nothing that will upset the stomach or feel too heavy. With a good meal of ugali and beans the night before they will have plenty of fuel for the race ahead.
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Some nice quotes in this interview-article.. Bob Marley loved running & his son Ziggy does too :D :headbang: :ninja: :ibrunning:
https://www.runnersworld.com/runners-stories/a20794720/im-a-runner-ziggy-marley/
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runner/sprinter salary guesstimates
http://www.letsrun.com/news/2018/09/pro-runners-salaries-much-professional-runners-make-unveil-one-sports-biggest-secrets/
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just in case yall forgot, Bernie Sanders 4:37 mile!
https://www.flotrack.org/articles/5049104-bernie-sanders-presidential-candidate-with-track-record
https://www.washingtonpost.com/news/the-fix/wp/2016/01/29/the-untold-story-of-bernie-sanders-high-school-track-star/?noredirect=on&utm_term=.77058dadd124
(https://img.washingtonpost.com/wp-apps/imrs.php?src=https://img.washingtonpost.com/blogs/the-fix/files/2016/01/BernieMain.jpg&w=1484)
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https://www.wired.com/story/aging-marathoner-tries-to-run-fast-after-40/
wired article on getting faster (marathon specifically) as you get older.
ok article. more speed, beet juice, vapor fly 4%'s (lol).
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https://www.outsideonline.com/2194836/why-its-nearly-impossible-quit-racing
linked from the wired article
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small but great article, on the training/progression of a 4:05 miler:
http://raiderathletics.blogspot.com/p/training-405-high-school-miler.html
Peter Callahan's athlinks entry for his 4:05:
https://www.athlinks.com/event/6441/results/Event/93662/Course/132500/Entry/52764037
the blog has some great stuff on it, respect to this coach.
http://raiderathletics.blogspot.com/
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2018 bring back the mile, recap
https://www.bringbackthemile.com/news/detail/the_best_mile_moments_of_2018
ches's 3:49... jacob's 3:52 @ like 17.. c'mon now.
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hard/easy info
http://www.teamoregon.com/publication/online/hardeas.html
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Wetmore Formula
http://www.letsrun.com/news/2014/09/wetmore-formula/
https://www.flotrack.org/articles/5039220-five-elements-of-the-wetmore-factor
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http://www.letsrun.com/news/2019/01/parker-stinson-heads-to-the-houston-half-marathon-with-a-new-coach-dathan-ritzenhein/
interesting what Stinson says about Brad.. that's actually why i stopped following Brad on IG etc. he went from being someone who coached a large group, to just Allie's coach.. seemed to just ditch his group that he'd been coaching for so long. seemed foul.
Stinson, 26, had been working with Hudson in Boulder since 2016, but heading into Chicago, he felt it might be time for a change as Hudson increasingly shifted his focus toward Allie Kieffer, the 2:28 marathoner who has finished 5th and 7th at the last two New York City Marathons.
“It was just a small group and I thought it was great and I thought everything was going well,” Stinson says. “But at some point, Brad, he just wasn’t excited about our group anymore and he was really excited about Allie. And if that’s what he wants to do, if that’s what makes him excited, I can’t blame him. But basically when I moved out there, it was to create a group, it was to be part of a group. And then in the last six months, four months, that’s not where his focus was.”
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nice quick article with RHONEX. slowly by slowly.
https://spikes.iaaf.org/post/rhonex-kipruto-slowly-by-slowly
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good stuff.
“When you become a really good runner, maybe you go away to altitude for a few months a year,” said Drew. “You never post on social media what you’re doing. And then you come down and run these fast times, sure you’re going to have a fan base because you’re fast. But to actually walk out of a stadium and take time to sign autographs, take pictures with kids, give kids advice. That means the world to them.”
https://tempojournal.com/article/a-tinman-is-born/
From what I gather, though, he likes to keep his athletes under control and leans more towards getting to the starting line of a race well-rested and maybe a touch under-prepared.
“You don’t get any real ‘oh shit I’m in shape’ workouts,” said Sam.
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Woody Kincaid dropped 12:58.10 last week, at this custom bowerman 5k event. Him, Lomong, And Centrowitz were all trying to hit the Olympic standard.
Woody ends up dropping 12:58, 5th fastest american ever over 5k.
“Having people on the track and essentially no security, it felt like we were playing streetball,” he said. “Everyone was just out there cheering on your friends. It just felt like a community that I’d never felt before anywhere else.”
hah. sick. :ibjumping:
https://www.flotrack.org/articles/6562901-a-perfect-storm-the-story-behind-woody-kincaids-stunning-1258