Adarq.org

12/12/17
30 minute base building run

4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.

yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.

As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.

I wonder if it's better than stopwatch double click, lol!

For the most part, now days, I use walking to judge my CNS. It's become very easy for me to tell how fatigued I am, simply by seeing my pace per effort during a slightly hard fast walk. It's pretty incredible IMHO.

At my current level, if i'm experiencing significant fatigue (physical or CNS), it's hard for me to hit low to mid 14:XX pace (which is basically 4-4.1 mph or so. When i'm feeling fresh & my best, I can easily hit 12:XX pace, which is closer to 4.6-5 mph.

For it to be accurate, I need at least 1 warmup mile, then a solid effort for the 2nd mile. So ~30 minutes to figure out how fresh I am.

I've been so fatigued (physical + CNS) that it was hard for me to get under 16:XX-17:XX min/mi etc.

If I was using this as an AREG tool, i'd do it in the morning then base my training off of it.

You going to try any of these apps?

EDIT: Also, that moment when the app tells you that you aren't ready, but you feel ready as fu*k.. has to be a weird moment. LMFAO.

pc!

Quote from: adarqui on October 23, 2017, 10:27:04 pm

someone i learn from on strava.. 4:12 miler.

my q:

Quote

Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote

Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!

That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman.

nice!! ya everyone i seem to know online does hills too. missing ingredient it seems, can't wait to hit them in 2018.

She has offered run training for both me and my wife which I might have to take her up on one day.

hah cool. I know how it feels tho, if an olympian were to offer me training right now i'd probably be like, 'maybe in the future if the offer still stands' lool.

dodskogkdsgoksd

Quote from: adarqui on December 11, 2017, 07:34:03 pm

Quote from: Coges on December 11, 2017, 05:17:07 pm

Just in case the OAC wasn't already hard enough

ohhh feck aff.

nuts.

that guy is ridiculous.

Haha I love watching his videos for all the cool shit I will never be able to do.

lmao. truth.

https://www.just-fly-sports.com/podcast-12-jb-morin/

Quote

“If you need to improve your (jump) velocity, squat jump is not fast enough, you need assisted jumps”

“30% faster lower limb extension compared to squat jump is very important in overspeed jump training”

So the concept for this is kind of the same as overspeed training for sprints. Pretty much with these you are doing an SVJ with less than your bodyweight. I think it's really important to address that part of the FV curve.

I did this with an ab wheel cart but they would work with pool wall pushoffs or just band assisted SVJ with the band attached to a pullup bar.

<a href="http://www.youtube.com/watch?v=PNFsH6VMr2g" target="_blank">http://www.youtube.com/watch?v=PNFsH6VMr2g</a>

I don't like the wall push off at all IMHO. looks fun as fu*k though. The band assisted jumps seems like it would have considerably more transfer than wall push off, but not sure how effective it is either. I can see it providing some kind of beneficial nervous system grenade though (like overspeed sprinting), to spur on some CNS adaptations.

For RVJ, I always wondered if wind-aided runups was beneficial. I never went against the wind, always "with". Given a decent tail wind and the same number of strides per run up, could give you a little extra speed into the plant at the same level of effort, and perhaps a little more beneficial than RVJ's with no wind assistance (on occasion).

For running and sprinting, I just think wind aided running/sprinting is probably the best form of overspeed. Harnessing nature (wind/downhill/uphill) is my approach, lol.

I've never been able to fix a "postural problem". Kyphotic posture when using the computer is a major problem, as mentioned in the posts above. I feel like mine has worsened over time.

For the last few months, up until the last few weeks, I have been focusing on my posture alot while running. I started noticing myself trying to force it too much though during actual races etc, which was bugging me. So I stopped focusing on it all together and have been feeling great in my recent runs/races/training sessions. I just absolutely loathe forcing my body into positions. I want it to simply be in the right position (for me) as a result of something else. Thinking about it really bothers me for some reason.

I also haven't been stretching much lately at all, tired of the little tweaks/aches that can result from it. I also feel more mobile/flexible after a day or so of rest, so maybe that's just what I need, better recovery

^ So in regards to that clip seifullaah73 posted (nice videos), if you had me do that test (or quad/ham flexibility etc) throughout the week, i'd be all over the place. Sometimes I can easily get my heel to my butt when I test my quad flexibility, using one hand.. Other times, I can't even get it there with two hands. So I think noticing the fluctuations and perhaps what's causing these fluctuations, is very important. When I can easily get my heel to butt with one hand, i'm ready to fly - i'm a rubber band, so bouncy & explosive. Most of my tightness comes after intense speed sessions/races etc it seems. High intensity speed work, or really long distance running/walking can make my calves, quads, and hamstrings feel like rocks. I'd fail most mobility tests the day after. Two days after I could probably pass most mobility tests.

Also, trying to "loosen things up" can make them worse. Stretching my calves or hamstrings when they are tight, can really mess them up.. especially my calves. That's one reason i'm almost afraid to stretch my calves, and one of the many reasons i'm so careful with stretching in the first place. If my calves are tight and I stretch them, the next day I can feel all kinds of tweaks. If I simply force myself not to "play with fire", the next day they can feel great.

A few days of complete rest usually has me feeling extremely loose, mobile, flexible, light etc.

I guess what i'm saying is, no one ever talks about resting to improve flexibility/mobility, hah. We always want to poke & prod, do something to fix.. When in reality, maybe we just need to just barely move all day & relax.

Predators aren't foam rolling or using a lacrosse ball on their off days, lmfao.

I dno, it's tricky.. because you see people who do get results from some things, and lots of things that seem completely useless. If there is something that works, for sure use it. But alot of stuff to me has always seemed like a waste of time, and is often promoted in a manner of a mechanic fixing a machine. I guess that's what really gets to me about most of the corrective stuff, is that coaches tout it in such a mechanical manner, engineering, but I just don't see large scale results from it.

As for postural related issues created by sitting, using the computer, etc.. Those are pretty much entirely under our control. It just takes will power at that point to correct them, over a long period of time, by improving posture & just being consistent with generally strengthening the body. If someone said that could fix my posture instantly with some kind of corrective exercises, i'd laugh in their face. Who knows, maybe they can, but I seriously doubt it. Years of postural decorrection can't be fixed with weeks of postural correction or a chiro IMHO.

peace!