4636
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: July 21, 2018, 12:45:33 am »?taken-by=flotrack
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4637
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: July 21, 2018, 12:43:00 am »
cool thread, on what's harder: sub3 1km vs sub3 marathon
http://www.letsrun.com/forum/flat_read.php?thread=8181524
for me, i'd say sub3 marathon is harder.. but i think it's because i'm more explosive. my mile time vs 2 mile, 5k, 10k, half, full etc is way off .. mile is much faster, so is 1km. however, my 800m sucks. My 200m/400m is ok, but 800m is pretty awful.
so I seem to be right around 1200m to 1 mile, everything else in each direction starts to get slower (other than sprint speed: 400m = ~60, 200m = ~28).
my 1200m (watch split) is like 4:39 pace, mile is 4:49/4:50 (watch split).
my 800m is (2:19) ~4:38 pace, 2 mile is ~11:06 (5:33min/mi).
when i'm running a mile, i can feel a different level of power & comfort, vs say a 5k at a slower pace. My 5k's usually feel way off. My mile efforts seem like what i'm "meant to do". It just clicks. I could be in 4:5X mile shape and find myself struggling with 5:5X min/mi 5k pace. But then I could also potentially feel "the same struggle" at 5:4X. Bottom line, it's a struggle for 3.1 miles. Even the first mile feels like a struggle many times, and it could be anywhere from 5:2X to 5:5X .... but, i'm im 4:5X mile shape so how could 5:2X-5:5X be a struggle? There's something about "letting go" in a mile that makes me feel "proper". It's something I keep trying to figure out, because it doesn't make much sense to me. How can you crank out 4:5X for one hard mile, then hurt at 5:4X-5:5X mile in a 5k race? It's like the "holding back" changes up things considerably, form or energy system wise etc, and that leads to more fatigue. I've mentioned it before, when I feel more free out there, really letting go and letting my speed come out, letting the hips open up, I feel better. But I have to really stay loose. If I don't stay loose, I can tank hard. It's as if i'm running by pressing the gas pedal & brakes simultaneously.
this running stuff is nuts, really love it.
http://www.letsrun.com/forum/flat_read.php?thread=8181524
for me, i'd say sub3 marathon is harder.. but i think it's because i'm more explosive. my mile time vs 2 mile, 5k, 10k, half, full etc is way off .. mile is much faster, so is 1km. however, my 800m sucks. My 200m/400m is ok, but 800m is pretty awful.
so I seem to be right around 1200m to 1 mile, everything else in each direction starts to get slower (other than sprint speed: 400m = ~60, 200m = ~28).
my 1200m (watch split) is like 4:39 pace, mile is 4:49/4:50 (watch split).
my 800m is (2:19) ~4:38 pace, 2 mile is ~11:06 (5:33min/mi).
when i'm running a mile, i can feel a different level of power & comfort, vs say a 5k at a slower pace. My 5k's usually feel way off. My mile efforts seem like what i'm "meant to do". It just clicks. I could be in 4:5X mile shape and find myself struggling with 5:5X min/mi 5k pace. But then I could also potentially feel "the same struggle" at 5:4X. Bottom line, it's a struggle for 3.1 miles. Even the first mile feels like a struggle many times, and it could be anywhere from 5:2X to 5:5X .... but, i'm im 4:5X mile shape so how could 5:2X-5:5X be a struggle? There's something about "letting go" in a mile that makes me feel "proper". It's something I keep trying to figure out, because it doesn't make much sense to me. How can you crank out 4:5X for one hard mile, then hurt at 5:4X-5:5X mile in a 5k race? It's like the "holding back" changes up things considerably, form or energy system wise etc, and that leads to more fatigue. I've mentioned it before, when I feel more free out there, really letting go and letting my speed come out, letting the hips open up, I feel better. But I have to really stay loose. If I don't stay loose, I can tank hard. It's as if i'm running by pressing the gas pedal & brakes simultaneously.
this running stuff is nuts, really love it.
4638
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: July 21, 2018, 12:21:22 am »4639
Track & Field / Re: Track & Field News
« on: July 21, 2018, 12:18:19 am »
^^
WR for Chepkoech, absolutely crushed it:
https://www.iaaf.org/news/report/monaco-diamond-league-chepkoech-world-record
Miller-Uibo goes 48.97 in 400m:
https://www.iaaf.org/news/report/monaco-diamond-league-miller-uibo
Nijel Amos 1:42:X 800m
Timothy Cheruiyot 3:28 for 1500m
El Bakkali sub8 300m steeple
and Noah Lyles, 19.6, undefeated in diamond league.. dude is incredible.
lets run does a nice recap:
http://www.letsrun.com/news/2018/07/track-meet-monaco-diamond-league-recap-steeple-world-record-sub-8-el-bakkali-miller-uibo-sub-49-400-amos-back/
^^ nice.
WR for Chepkoech, absolutely crushed it:
https://www.iaaf.org/news/report/monaco-diamond-league-chepkoech-world-record
Miller-Uibo goes 48.97 in 400m:
https://www.iaaf.org/news/report/monaco-diamond-league-miller-uibo
Nijel Amos 1:42:X 800m
Timothy Cheruiyot 3:28 for 1500m
El Bakkali sub8 300m steeple
and Noah Lyles, 19.6, undefeated in diamond league.. dude is incredible.
lets run does a nice recap:
http://www.letsrun.com/news/2018/07/track-meet-monaco-diamond-league-recap-steeple-world-record-sub-8-el-bakkali-miller-uibo-sub-49-400-amos-back/
^^ nice.
4640
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: July 21, 2018, 12:10:07 am »
The (filip/jakob) ingebrigsten bros finished 3rd/4th in the 1500m @ 3:31.x..
2 kenyans (1/2), 2 igebrigsten's (3/4)....
absolutely insane.
http://www.milesplit.com/articles/244539/jakob-ingebrigtsen-smashes-17-year-old-1500m-world-record
I loved Jakob's reaction.. lmao!!!
Ingebrigsten bros, all 3 of them, are absolute monsters. This really is crazy.
2 kenyans (1/2), 2 igebrigsten's (3/4)....
absolutely insane.
http://www.milesplit.com/articles/244539/jakob-ingebrigtsen-smashes-17-year-old-1500m-world-record
I loved Jakob's reaction.. lmao!!!
Ingebrigsten bros, all 3 of them, are absolute monsters. This really is crazy.
4641
Track & Field / Re: Track & Field News
« on: July 21, 2018, 12:06:22 am »
Monaco Diamond League has been absolutely incredible.. WR's, mostly WL's, massive PB's for people.
almost seems like the track is short or something. everyone is absolutely flying on it. seriously don't get it.
the event that made me question it, was men's 1500m.. it was so damn fast across the board, that it almost doesn't make sense.
almost seems like the track is short or something. everyone is absolutely flying on it. seriously don't get it.
the event that made me question it, was men's 1500m.. it was so damn fast across the board, that it almost doesn't make sense.
4642
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2018, 11:35:56 pm »
going to make 4:5X pace my girlfriend.
going to hit it every single day, every session, even if it's just for a few seconds.
we need to spend more time together, more often, until we are fed up with each other, then i'll move on to 4:4X.
so, not much is changing, other than that. if i'm doing mostly light runs, it'll just have some 4:5X pace in there somewhere.
07/20/2018
bw = 145
- heavy!
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci's pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em
workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
- https://www.strava.com/activities/1715270905
been wanting to bring back lunges for so long.. just always "worries me" given the initial soreness & some of the tweaks i've had by combining them with running (improperly).
really need more power though, so going to try and phase them back in.
legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes "taxed". heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now.. tehe. ;f
workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
- https://www.strava.com/activities/1716291074
^^ felt great. hit that pace really smooth.
going to hit it every single day, every session, even if it's just for a few seconds.
we need to spend more time together, more often, until we are fed up with each other, then i'll move on to 4:4X.
so, not much is changing, other than that. if i'm doing mostly light runs, it'll just have some 4:5X pace in there somewhere.
07/20/2018
bw = 145
- heavy!
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci's pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em
workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
- https://www.strava.com/activities/1715270905
been wanting to bring back lunges for so long.. just always "worries me" given the initial soreness & some of the tweaks i've had by combining them with running (improperly).
really need more power though, so going to try and phase them back in.
legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes "taxed". heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now.. tehe. ;f
workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
- https://www.strava.com/activities/1716291074
^^ felt great. hit that pace really smooth.
4643
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 20, 2018, 11:02:57 pm »
all good, little recharge :d
i like running on vacation, nice way to explore
i like running on vacation, nice way to explore
4644
Shoes / Re: The Shoe Research Thread
« on: July 20, 2018, 10:15:41 pm »
nice article by NYT on the vaporfly 4%'s.
https://www.nytimes.com/interactive/2018/07/18/upshot/nike-vaporfly-shoe-strava.html
i'm not really a vaporfly fan, dgaf, but nice article.
https://www.nytimes.com/interactive/2018/07/18/upshot/nike-vaporfly-shoe-strava.html
i'm not really a vaporfly fan, dgaf, but nice article.
4646
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: July 20, 2018, 05:55:06 pm »
FAU Men's XC roster
https://fausports.com/roster.aspx?rp_id=589
beat 1 guy on there a few times.
lost a mile to one guy by a few seconds.
got destroyed by 2 dudes on there in several races. <-- I need to fix this.
https://fausports.com/roster.aspx?rp_id=589
beat 1 guy on there a few times.
lost a mile to one guy by a few seconds.
got destroyed by 2 dudes on there in several races. <-- I need to fix this.
4647
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: July 20, 2018, 04:38:47 pm »
made me lol:
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.
Quote
"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.
4648
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 20, 2018, 03:04:42 pm »
^^ unfollowed.
4649
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 20, 2018, 03:02:52 pm »
lame, edited shit.
?taken-by=dexton4
4650
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 20, 2018, 02:37:46 pm »?taken-by=dexton4