Adarq.org

Quote from: adarqui on January 11, 2019, 10:03:29 pm

there's no way you won't get above 160 SPM on a 200m sprint.

Guess i'd have to find out! Morning run step freq was 151 today btw (that's just for the last 4km, the first km was just a warmup at v. slow speed and i didn't start the watch until end of warmup). I was checking it intermittently and it was around 155 .. but i think i must have had periods where it dropped below 150 to average 151. That would be super interesting to track, step freq thru the entire run.

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I really regret not taking up todday's offer to train with him back when i was in LA.

yup.

Dont think i was willing to receive the advice i needed at that time. To be clear if i had got it from him personally i probably would have embraced it but the whole thing about the teacher and the glass full thing applied, i hadn't emptied my glass at that point. And that's what I needed before I even reached out for his hand. The point i am now .. ive tried the things I believed to be true and not having seen the results i started revisiting and revising my approach. hence the running emphasis when i had never run before etc.  I think i still have his old posts of what he wanted me to do at the time (sprint focus) and i just didn't wanna change up focus from squatting. btw squatting never went anywhere until i started doing daily squatting and i would never have done that either.

i def understand the "glass not empty yet" concept.

That leads me to another strand, if daily squatting works so well .. what can i do for daily training the upper body? Im not goign to be able to do it now i don't think but at some point. Daily dips? Daily curls? Which exercise? Pushups?

daily calisthenics (unloaded) or alternating daily push/pull resistance training.

upper isn't meant for "daily pounding" like lower is, and has smaller muscles. can't train it with heavy external resistance daily like the lower body, IMHO.

can def alternate push/pull tho, with rest days inserted as needed.

if you walked on your hands you'd be able to do daily overhead press, etc. that's my perspective on it.

if you did daily bodyweight stuff, you'd still need to use a variety of exercises. ie pushups/pullups one day, dips/chinups the other.

my 2 cents.

pc!

some incredible shots by ufnoof in flagstaff AZ.

signed up for a 10k tomorrow! I had the choice between a 5k & 10k, I chose 10k. I'm "growing"

this is the 2019 plan .. when i get dual-distance races, pick the longer one. Also, do more long races in general, so that i'm not only doing 5k's.

i plan to try and just hit every split under 6 min/mi, relaxed.. i mean that's what's on my mind.

i should be good for it but who knows.

pc!

light day with some trots up the hill.

01/10/2019

diet:
- ate ok/light, then a huge fajita dinner at night

06:50 AM: light with mod uphill: 1h:28m with {hills @ 45 min, moderate uphill) + {last 2 miles = light progression} ::: (grass, cold af, felt good, right low back/hip less achy)
- https://www.strava.com/athletes/15557254





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footer stats:

top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

But i must tell you, i don't think my cadence ever gets above 160. Now i want to go to the track and just do some all out 200m sprints and check the cadence and see if i'm right about that. If it turns out i have low cadence regardless of the type of run - any drill you can recommend welcome

there's no way you won't get above 160 SPM on a 200m sprint.

I really regret not taking up todday's offer to train with him back when i was in LA.

yup.

cool!!!!

https://calendar.ultrarunning.com/event/vista-view-360/course/1609/top-times





https://calendar.ultrarunning.com/runner/show?first_name=Andrew&last_name=Darqui

hah. automatically ingested into the ultra community!



i contacted them, because they have me 7th all time, not 6th. LMAO.

https://calendar.ultrarunning.com/event/vista-view-360/race/24478/results

Quote from: adarqui on January 10, 2019, 06:06:57 pm

Quote from: Coges on January 10, 2019, 05:29:25 pm

Quote from: adarqui on January 10, 2019, 03:31:59 pm

i'd love to be in.. but i think i'm out. lol.

i love the idea of a 2019 vert comp thread tho. a competitive thread is a great.

Mate I reckon a couple of sneaky jumps would see you do quite well...

tbh, i bet it would. that's what's crazy. all of this running has me feeling so springy/powerful. sometimes i jump up onto the curb and such, or over a small railing, or over that snake several months ago (lol), and i feel so good, almost dunk level. obviously don't have that peak power anymore, but running has definitely kept that spring going. getting some of that jump specific power back would just require actual jump sessions. would be cool to do long light runs with "strides" but instead, jumps. imagine slow quarter mile recovery laps with a L-SLRVJ every lap, going at a vertec (that sounds pretty fun lmao). all of this sounds kind of "steepler" ish.

for a while now, i've been interested in potentially jumping on grass.. i wouldn't jump on hard courts anymore, or even indoor gyms. but i really do love springy grass. would be cool to buy a vertec and get some jumps in eventually. dragging it out there would suck tho. hah.

for now, i'll just spectate.



#2019vertcomp !!

Just out of interests sake maybe do a few tests. Once a month or something. Just to see where you are?

ya i'd need to figure out a way to measure it properly, on grass (ie a real or turf football field, touches on the goal post etc).

need to think about it.

Quote from: adarqui on January 09, 2019, 09:59:39 pm

Quote from: gukl on January 09, 2019, 04:23:06 pm

When I was last really active on here you were smashing 5ks. Now you're smashing running ultras!!

yea. definitely pretty cool!

now i'm looking for more potential ultras..

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That's so awesome man. Certainly inspiring my new found love for running.

awesome man!

yea I remember you enjoyed it (trails etc), but IIRC also had some feet/calf issues as well?

i imagine trail running & even trail racing would be something you'd love.

with ultras especially, it seems like with such a crazy long race at a slower pace, might allow you to really take in the scenery/nature etc. that sounds pretty fun. not advising this for you at this point, just saying in general. marathon & shorter are fast, hard to really absorb if you're pushing it, at least from my experience. still very fun tho.

great to see that you're getting back into stuff!

peace!

You should definitely go for it, you clearly have a real talent for long endurance both from a physical and mental point of view.

thanks alot man!!

yea I will now maintain fitness for ultra distances. this means my weekly long runs are about to get.. nuts.

for example, i'm thinking about this over the next 4 weeks: (all grass/non road)
week 0: (6 hours, last sunday's race)
week 1: 3 hours
week 2: 4 hours
week 3: 3 hours
week 4: 5 hours

so just starting to oscillate it, with the goal of always maintaining fitness near 6 hours. i'd also be experimenting with different styles like, ie faster first half, slower second .. or flipped around etc, or trying to go fast at the end etc.

also, i plan on doing some of those runs on paths with hills etc.

Did you do anything specifically to slip into that mind set of being able to run for that long, like any psychological tips you used, meditation etc... Or did it just come kinda naturally?

nope, just lots of mileage without music, by myself, no fluids/calories etc.

so just lots me-and-my-own-thoughts solo running.

I do really love trails and the scenery, there's something liberating about flying through nature so yeah, it definitely appeals. It is something I kind of have on my radar for some day, I'm still only like 24 so I'm not gonna rush into them but I'd love to do one one day. I have some plans this summer to run some of the mountains in the UK with some friends so that would be a nice intro into the longer distances.

awesome man!!

and ya, "flying through nature" feels way different than flying on a road.

The mental aspect of it appeals, even with the 10ks the kind of meditative state you go into is so enjoyable and I imagine with ultras it gets pretty intense. My supervisor through university was into ultras, think he did some pretty big ones like tour de mont blanc and he'd talk about the mental aspects of it.

ah nice. i had a professor at uni who was into triathlons/competitive cycling etc, but i wasn't into endurance sports back then, so didn't truly grasp what he was into at the time. i saw some photos of him ~11 years later, dude still looks like a beast.. probably in his 70's now.

i've only done one proper 10k. might do another on saturday. want to try and do as little 5k's as possible this year.. which still means lots of 5k's. but it just means, if there's a combo distance event 5k/10k, choose the 10k. if there's a two races a 5 miler & a 5k, choose the 5 miler. etc.

that's one thing i noticed the old school folks did differently. they always seemed to go after the longer races, even if they were miler's and such. they loved just going out and competing in an 8k, 10k, 15k etc. i need to get on that.

Something I've always noticed about ultra is there's always a few jacked guys, likw the guy in that photo. What's behind that? Is it just because it's not so.. Max speed dependent? I feel like we may have talked about this before in fact haha.

ya i've noticed that too, you're definitely onto something with that.

it's interesting. lots of these "jacked ultra dudes" are former military, at least here anyway. so, they have all of this muscle, lift, but have this mindset of wanting to do stuff that's borderline "survival".

even if they aren't military, i guess it's that "survival" addiction. a 6 hour race is probably very survival-ish to most people. for me, i'd imagine that would be 12 hours or 24 hours, i mean that sounds insane. 6 hours didn't seem scary to me at all, lol.

i definitely see "jacked dudes" at 5k's too etc. you'll see crossfit guys running with weighted vests and such, it's cool but also funny. race events are great, so you see all kinds of people.

Sorry that kinda turned into a long post!

all good! good post!

sorry i typed that before leaving work, got distracted a few times.

pc man