Adarq.org

Preparing for the 2018 Millrose Games. Learn how an Olympian trains for the mile.
Workout: 10x400m (2 Min Rest)
Splits: 65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2

Here is a preview of the workout I did on 1/11/2018. I did 10 x 400m @ Mile Pace with 2 Min rest. Here are the splits:
65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2 Full Video on my YouTube Channel

which shows more display of strength, 4 sets of 5, or 1 set of 15?

16 January 2018

Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none

TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.

SLANT BENCH LEG RAISE:
3x15@BW

FRONT PLANK:
2x30seconds

SIDE PLANK:
30 seconds left side
30 seconds right side

STRETCHING:
30 minutes all around legs.

I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism 

Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)

Quote from: adarqui on January 16, 2018, 03:48:37 pm

Quote from: Coges on January 15, 2018, 10:20:00 pm

Man you are killing it at the moment.

hah thanks!

yeah i've been on a decent run the last 2 months

Quote

How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.

well, there aren't many, but there are some! I've seen several "bigger/jacked" runners who perform pretty impressively. A few very impressively.. so, it's not essential to get lighter/skinnier etc. How we train has more to do with it in general.

I'll give you one example, but maybe it's a bad one. This guy Stephen Dassen (sp?) is pretty jacked. He's a former collegiate runner, decent stats for our area (FAU) but nothing mind blowing.. Anyway, he doesn't run much anymore, mostly does physique stuff/modeling etc apparently. Anyway, he dropped a low 17:XX 5k recently and then a 4:39 mile at the Boca mile.

instagram.com/herc.ules7_/

that might not even be his official account, I just remember he called himself hercules or something, and that was one of the first searches returned lmao.

so ya, can have a pretty impressive physique and still run fast IMHO, just need to know "how to run" & "how to train for it". The trick there is, most physique-ish guys probably never learn how to train for running. so they just trot all the time or do "HIIT" all the time, occasionally doing something harder on the track, but they probably don't realize how much volume per session they need to build up to - whether that's a slow/moderate session or a hard track session. ie, some people think 10 x 100 with short rest is enough, it's better than nothing, but if you want to run fast over a variety of distances, need much better fitness: 400m/800m/1k/1 mile repeat fitness, for several reps, and the ability to hit some serious long runs at a decent tempo. So I just think people who are more focused into lifting, rarely grasp what they'd really need to do in order to hit some serious running numbers.

i've seen some guys who are actually bigger than him run pretty decent too, but not nearly as lean. that dude is fuqn ripped.

As for myself: ya being lighter definitely helps. It's the same exact experience I had with dunking. I've gotten a bit heavier recently, and I can feel it. I've hit some "weak mile splits" lately, nothing close to sub 5 - but multiple 5:2X's etc which is still great for me, i've thought it might be somewhat related to the extra weight gain - i mean it feels like it. I don't care as much right now because i'm slowly trying to get those mile & 1km splits back down without having to try as hard. My goal is repeatable sub3 k's and sub5 mile's within the next 6 months. I won't be able to do that if i'm maxing out on the first one etc. So gaining a little extra weight right now is ok, as long as I clean it up a bit more next month. I've moved to a "dirtier diet" since early December until now, and it's helped fix my stomach so, not going to go back to "super clean salad life" that's for sure. I think I almost ruined my stomach.

but ya I definitely feel way heavier at 148 than 142 for example. that "feeling" translates to just mushier strides, that's what it feels like anyway. I feel like I get way more bounce when i'm in the lower 140's (140-142).

if I can get my bodyweight lower while still eating like I am now, i'd be happy with it.

You can always counteract losing lean mass gain by just lifting full body or doing calisthenics somewhat frequently, as you know. Though, it's been very hard for me to do calisthenics now that my running has improved so much. Calisthenics just feels like wasted energy/effort at this point. I don't feel any benefit from doing any of that stuff, nor do I from lifting. That's the gift and the curse of running: you really just need to want to run faster, to improve. But running faster brings about much pain.. so it's a real battle. no other tools needed other than sharpening the mind slowly and pushing yourself on the road/track/trails etc. It's pure af.

I feel like I deserve some blame for turning adarq.org into a running forum

But seriously, lots of people on here are slowly getting into it, which is great IMHO. It's easy to do. There's so many different places and ways to train. There's races every weekend, in most areas of the world. There's track meets every once in a while. The running community itself is huge and full of great people. There's tons of clubs, social running sites like strava, prize money races, local/national/world rankings and such. It's just very evolved.

Running competitions are just so great though. Official results, great atmosphere, pretty competitive, fun, good events etc. Committing to a race by signing up really elevates your training almost instantly, it's pretty cool.

ok went off on several tangents!!!!!!!

lmao.

peace!

Epic post! haha. So many good points.

I suppose for me though I just need to focus on getting as lean as possible and see where the chips fall.

You left it all out on the course on Sunday. Truly an amazing effort. You might not be recovered for Wednesday's track workout. I hope to see you Saturday at 6:30 am at Runner's Depot Ft Lauderdale (different store from Davie) for our long run / tempo run.