Adarq.org

oh and pretty sure i'll be able to attach my rings to the tree in the back.

if so, that's my dip/pullup station!



spent an hour in the pool today (much of which i was throwing dog toys while in the pool lol).

Hey adarq, what do you usually do for a warm up before a run?

not much really. my warmup is running very slow. ie, trotting at >= 10:XX min/mi pace for a mile, then picking it up etc.

so that's it basically. just easing into it very slow.

even for hard efforts I do stuff like that. for example, when preparing to hit a hard mile effort i might do: 1 mile very slow (9:XX-10:XX), progressively more intense ~60-100m strides + jog ~300-400+m x 4-8, another very light mile (9:XX+, clearing everything, relaxing, getting ready to go very hard, focusing on the game plan), hard af mile.

for long runs/tempo, i'll still do 1 mile very light, then a buildup mile, then get into it.

pc man!

Major DOMS, can't walk, sit or anything without my entire lower body paining.
Not looking forward to training through it.

don't, recover instead. then dial it back a bit for your next session.

pc!

what is dip running?

holding the top position on the dip bars, while doing controlled cross flexion/extension of the legs.

couldn't think of a better name for it

After getting a headache 2km into my intended 3km test today I got frustrated. My result, 2km in 7:46, translates to a 20:30 5k by pace, which means essentially zero improvement over the last year. I haven't been the most consistent with training but I haven't been a complete slouch, either. Zero improvement would be depressing. So I did a bit of research about running the heat. Turns out, humidity is worse than heat because it impedes sweating. That makes sense. It has been super humid here this summer.

Humidity is measured by % or by dew point. This article - https://runnersconnect.net/dew-point-effect-running/ - from Runners Connect showing the dew point effect on running. Forgive the fucked up formatting, hopefully it's legible at least.

Dew Point in °F (°C)                 Performance Adjustment   Easy Running   Hard Running
<55 °F (12°C)                         0%                                   Unaffected           Unaffected
55°F (13°C) to 60 °F (15°C)      1%                                   Unaffected           Slightly difficult
60°F (16°C) to 65 °F (18°C)      2-3%                                Slightly difficult   Difficult
65°F (18°C) to 70°F (21°C)      3-5%                                 Difficult           Very difficult
70°F (21°C) to 75°F (23°C)      5-8%                                 Difficult           Very difficult
75°F (23°C) to 80°F (25°C)      12-15%                             Very difficult   Not recommended
Above 80°F (25°C)                      Just run                         Not recommended  Not recommended

Anyway the dew point here today is 75 degrees, and air temp 90. According to the chart that means easy running should be difficult and hard running very difficult, edging into not recommended. Calculators should always be taken with a grain of salt but it's a bit of a relief to see how much of an impact the dew point is expected to have.

I've said it before and I'll say it again, I can't wait to run in cooler and less humid weather. Only one way to find out how true this all is.

yup. curious as well.

but also, you've damn sure made progress. even if you didn't see any on a time trial, those conditions are rough. and, it's not easy to just go from mostly easy running to time trials etc. the progress you've made will allow you to ramp up into race-pace training much faster, safer, and more efficient than if you hadn't been doing what you're doing. so that's the huge difference.

no matter how good of aerobic shape one is in, hitting LT or faster without prep work, can be a disaster. but again, the difference is that you should be able to adapt quicker, sharpen up faster, and really attack some of those goals you have. if you hadn't been doing anything, you'd be in much bigger trouble lool.

uk will be good for you, running wise. i imagine you'll have some great run/race experiences soon. hope so!

Also, adarq, for the love of god: Get yourself to some autumn races where it's cool and dry. Like go as far north as North Carolina at least, in October or November. I'm tryna see you run 16:20.

that was the goal in 2020, but now that's moved to 2021 hopefully, or 2022.. got to heal up from this injury, going to be a while

my all time best 5k was in the summer heat/humidity (17:33 official, 17:23 watch) jajaja. My best 1 mile, 10k, half, and ultra came in decently cool weather tho.. the 5k was an outlier because i had been doing tons of high mileage in the heat with extra clothing on. just made me a monster. got sick a few weeks later (was going around) and kind of derailed me a bit.

Some other stuff I found in my researches:

cool multi-output estimator: https://fellrnr.com/wiki/Running_Calculator
dew point calculator: http://www.dpcalc.org/
race time estimator: https://www.chicagoendurancesports.com/racepredict.htm

will check out some of that stuff tmw. thanks for teh info/links!

peace man!

lamp?

Quote from: LBSS on July 30, 2019, 12:14:45 pm

lamp?

That was it, I tried for ages to remember it. I'm gonna log out of this account and back into it since I just figured out the password too. Adarq, can you delete this account (LMishkin)?

^^^ LMFAO... epic.

as always, LBSS F.T.W.

got teh keys to teh crib!

excited.