Adarq.org

Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.

Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as their different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.

^^ this * 1000.



"I'm doing a race in several weeks, must learn proper form" <- does not work.

Just get some somewhat frequent + intelligent sessions in and go hard on race day. Don't destroy yourself in training. Don't think. Just run.

You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

It's easy to stay consistent with sprinting too IMHO. It's fun, you just go out there and get some work in & feels great. Easier than jumping. Keeps you fit etc.

If he stayed consistent with it throughout, especially during his "down periods for jumping", would be good for him.

so, turns out i'm getting a photo signed by the 800m WR holder, Mr. 800m himself, Rudisha.

?taken-by=the_kenya_experience

16 May 2018

Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none

-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE  , previous was 31'05'', broke the 30' milestone and went under 29' too!!! 

-1KM COOLDOWN (walk ) @ 10m34s

All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' , 

TOTAL : 7km in 47m5s

bro. seems like you are GOING IN on this running stuff.

I see a 5k race in your future with a top3 age group.

solid PR's!

200m

<a href="http://www.youtube.com/watch?v=iVjMW71sdsw" target="_blank">http://www.youtube.com/watch?v=iVjMW71sdsw</a>

True he's a more of a enabler of offence than an iso guy but for his legacy it's better to have some crazy outlier playoff games in a losing effort. I think the claim against lebron is that he'd rather give up than go off in a losing situation. Maybe?

well, from his standpoint, it might make sense to shut it down in an away game. If he was on fire that game, and his team just can't do sh*t, and BOS is pulling away, maybe "giving up" would be a smart decision, knowing he can't give up at all @ home. Not saying he did any of that, or actually gave up (because he was still playing good in the 4th, his team gave up on defense), but if he did regulate his performance a bit like that because he "knows himself" and knows that he needs to dig deep af in CLE, it could make some sense. I could definitely see LEBRON doing something like that, given past performances of becoming drained/destroyed late in the finals/playoffs, and taking regular season games off etc. His only chance left this year, is to win these next two games in CLE, get his team firing on all cylinders, & rattle BOS enough that he can steal one in Boston.

But ya, I think LEBRON is someone who understands pacing himself. Go off for 70 in an away game @ BOS in game 2, be drained for game 3 in CLE ... Maybe he's just smarter than most ISO guys? lool.

15 year old WR ?? 800m @ 1:47.5

?taken-by=flotrack

Quote from: adarqui on May 16, 2018, 10:08:05 pm

lower HR is generally good, until it gets too low (<= low 30's). 40's-50's is probably optimal. just means you are more efficient. too low and it means you might have desensitized it.

That's not true bro. Not in general re health. Endurance athletes having low resting HRs but this does not make them healthier, for example when it comes to the heart, if anything it predisposes them to biochemically signalling problems like arrythmias than the general population. The risk goes up b/c the time between heart beats is longer, then errant signals that arise somewhere else (not from the natural pacemaker) can mess with the normal beating of the heart. But if your HR is more normal, then there is less of an opportunity for that to happen b/c the normal signal will come more often. That's how i understood it. Also low HR can be a sign of underactive thyroid (i think in my case this is part of it).

so, if you are a dedicated athlete, you'd want your resting HR to be the same as someone who trains maybe 1/10th or 1/100th as much as you? not going to happen. Training hard, often, and for considerable time is going to lower your resting HR. It's an adaptation that's unavoidable. It implies efficiency: if the heart needed to beat more, it would -> but it doesn't, thus efficiency (less fat tissue usually, greater capillary density, greater stroke volume). The only way to keep it from happening is to stop training as hard and/or as long. It happens to boxers, futbol players, tennis players, runners, sprinters, cyclists, etc. People who train "too hard" for "too long" may actually shorten their life span, but the averages for dedicated athletes that i've seen, is greater than sedentary folks.

regarding signaling problems & arrhythmias, there isn't some trend of this happening to athletes that i'm aware of. Some dedicated athletes may drop dead "early", or suffer heart problems and such later on in life, but I don't recall it being any more likely than people who don't exercise seriously.

Also, your idea of "low" might be skewed. 50 is "low" compared to the avg of ~60. And the avg of 60 is for a barely active lifestyle. So how would 50 be low in that context?

If you move around all day like humans were meant to, there's no way your avg resting HR is going to be 60+. If it's 60+ and you are highly active, then it is probably more related to weight, or even diet. 40's-50's is optimal. < 40 is where it starts getting to be a problem. <= 30's is where it gets dangerous. But that's if it's like that pretty much every day, at rest. That's when it could indicate that those whatever-they-are-called receptors have been desensitized. If they are desensitized too long, they can become permanently damaged.

Quote

as for caffeine making your HR lower, not sure. it almost always makes mine higher. I really try to avoid it as much as possible now. My best races/workouts have all come without caffeine. Though, my best dunk sessions came with caffeine. I think it helps me more for sprint/explosive efforts, definitely not aerobic. I've had it completely destroy my aerobic abilities several times. So I try to avoid it now, seems like a problem.

If you rarely consume caffeine and then you have once in a while  then i can expect it to increase HR. But if you have it regularly, maybe b/c it makes your heart work more efficiently too (thus lower resting HR?). Im not sure but ive noticed it decreases mine. I think your observations are explained by being more sensitive to caffeine that it reduces performance with too large a dose? smaller dose prob wud help performance while you're not sensitised to it

i was sensitized to caffeine when it destroyed my stomach.

now, my GU packets with caffeine is 20-40mg, which is nothing. Even that can cause my RPE to shift negatively.

IMHO, if you're not getting caffeine from "natural sources", and instead in artificially high concentrations, probably not the best thing if you're worried about your heart. Have to be careful, especially with supplements that are full of junk.

pc!