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Messages - Joe

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781
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2018, 03:51:39 pm »
Quote from: adarqui on January 28, 2018, 02:02:46 pm
Quote from: Joe on January 26, 2018, 10:12:33 am
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

great read and recap. seems like you executed this very well. solid pacing & kick! awesome work man.

when's your next race? :D

Glad you enjoyed it! Was pretty pleased.

The next one of these events isn't on a date I can do, so I might try the March one, which is like the 23rd since the 30th is Good Friday. So I'll get some more time to build aerobic strength and maybe gun it as a time trial aiming for sub-20:00. I'd be in amongst the main mass in the A race there, so there should always be someone for me to tail and push myself to keep up with, and I'd be used to the course properly, so I could probably hit a nice PR.

782
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2018, 01:08:06 pm »
Quote from: LBSS on January 28, 2018, 08:13:55 am
it's super interesting, pretty much all your running has been pretty gentle but you were able to turn on the jets pretty significantly for the race. pretty impressed with 20:40!

Hah, yeah, this has been something I've been reflecting about since the race. The two pace calculators I've looked at (one based on Jack Daniel's vDot thing: https://runsmartproject.com/calculator/ and the other made by "tinman" of the letsrun forums) both say that given my 5k race time I should have an easy/recovery pace in the high 8mins/mile. But, yeah, as you point out, most of my running has been a lot slower than that. 30-90 seconds slower per mile, in fact.

I think there are a few things at play here. First is that I am trying to be quite cautious to avoid injury as much as possible while building up (a) the skill of running and (b) the specific joint/tendon/stability fitness needed to sustain faster running/more frequent running/more intense "workouts". The second thing that I think is at play in this discrepancy is the subset of running faculties that I have developed well and which I have underdeveloped. I'm pretty strong compared to most runners, since I can definitely still hit a 1.5xBW squat with ease whenever I need to. That strength probably means I can finish well/push proportionately harder when needed. Two more related benefits that I think spending a fair bit of time squatting has reaped me for running are: (1) good resistance to lactate/ability to clear lactate from my legs, since that's more relevant in rep based squatting; and (2) good ability to deal with muscular pain caused by lactic acid buildup, which served me well in the last 500m sprint in the race.

My shitty primary faculties are (a) running economy, which will come with just spending lots of time on my feet over an extended period of months and and (b) aerobic development (ditto). I've never done consistent low-level aerobic work. I think these factors combine to explain why at a shorter distance like the 5k I have the capacity to outperform the times predicted by my "easy running" paces. This also gives me a clear route to improve -- spend an extended time building up that base while not letting my good traits degrade and I should be able to improve pretty rapidly.

783
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2018, 04:33:38 am »
28-01-18

Morning BW: 70.9kg [well, okay... not expecting this, thought i'd be heavier than last weigh in!]

Workout

Run 5.4mi in 52mins

Notes

I forgot to turn on my watch until about .2mi into the run, hence the time/distance discrepancy between here and Strava. When I turned it on it was still in km mode from the race. Plan, then, was to run out 4km at a very easy pace then negative split the return 4km with each one successively faster on the back half. Worked out great.

KM splits: 6:13, 6:13, 6:15, 6:39, 5:59, 5:43, 5:24, 5:02. First and last ~.35km not recorded, but they'd've been mid 6/km I'm sure.

Knee felt fine during the run, but afterwards hurts a bit when I walk up stairs. Hopefully that'll go away. Knee felt a bit raw yesterday after the race. Should probably take two days off running in light of this. Going for a long walk soon with pals which should hopefully give my knee some nice light movement to recover.

784
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2018, 07:41:31 pm »
Quote from: Coges on January 26, 2018, 07:21:32 pm
Quote from: Joe on January 26, 2018, 10:12:33 am
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

 :almostascoolasnyancat:

Nice work mate. How did you recover from the run after pushing yourself like that?

Lay on the floor for like a 20 seconds panting, got up and started walking home and after 5 minutes started jogging, haha, nothing too special.

785
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: January 26, 2018, 10:13:39 am »
Quote from: Joe on January 20, 2018, 02:32:17 pm
Harbour Club Serpentine Last Friday of the Month 5k -> 26th Jan, i.e. next Friday.

If I like it + the organisation, etc., I might try to run it monthly rather than doing Parkruns, since this is more convenient and on a nicer course.

I think that's it for now. Need to build up more fitness before I'll feel like I'm actually racing at 10k or longer.

Unofficial 5k time of 20:46.6. Race recap here: http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860

Official results: https://www.serpentine.org.uk/rdb/showrace.php?race=12450

Official time is 20:40, sick.

786
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2018, 10:12:33 am »
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

787
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 25, 2018, 05:33:50 am »
25-01-18

Morning BW: 71.7kg [I ate a lot yesterday, so this is good]

Waist at navel: 31.5-31.75"

Notes

I will actually rest today. Legs feeling less tired today than they were yesterday, which is great.

Estimated body fat is under 15%, which I think looks reasonable by the eye test. Got to keep that moving down. Dropping weight should be pretty easy given how much I can eat on running days. Just gotta stay focused. Waist under 30" seems to be where I need to end up for ~10%.

788
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 24, 2018, 04:58:01 am »
24-01-18

Morning BW: 71.7kg

Workout

Run - 6.69mi in 1:02:33 [paces: 8:41*, 9:58, 9:23, 9:15, 9:42, 9:57, 8:05]

*Looking at the Strava map it looks like it fucked up and added a squiggle where the wasn't one to this first split, probably adding like ~150m or so to the run, meaning that first split was likely somewhere in the 9:3X and the run as a whole closer to 6.60mi.

Notes

Upper body still sore so shan't lift today. Probably means I won't have a proper lift until Monday as I don't think hitting the gym tomorrow would be overly sensible, and I'm pretty busy through the weekend. Will think about getting some chins and pushups, etc., done at home.

Run was solid. SPM was at 178 without much effort to maintain. Not going to try to push it up again, at least for a while, as the new cadence is requiring some adaptation, esp from my hamstrings.

It was hella windy today, too, like 20mph.

Pushed that last split for the experience of running hard on tired legs.

Tomorrow and Saturday will be basically total rest days, except for possible calisthenics. Sunday I'm going on a like 10 mile walk with friends, so probably won't need to run, but might have the urge in the morning anyway.

789
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: January 23, 2018, 10:43:32 am »
Quote from: adarqui on January 23, 2018, 10:21:13 am
Nijel Amos, 800m (1:41:XX)





dude has a sh*t ton of swag also.







"you're always one decision away from a totally different life."

true shit.

I remember being super impressed by Amos in the London Olympics final were Rudisha set the new WR and Amos equalled Coe's previous WR. Given that he was like 18-19 then, I would have expected him to light the world on fire a bit more over the World Champs and Olympics we've had since then.

790
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 23, 2018, 08:59:31 am »
23-01-18

Morning BW: 71.6kg

Workout

Stationary bike -- 45 mins -- kept BPM low 130s and RPM low 90s [which I realise is same pace as a 180s SPM when running, nice]

Notes

Moderately sore all over. Might go to gym for an easy stationary bike session to get some blood flowing. Sleep is improving again.

Nice easy "ride", quads felt it for first 10-15 mins, but once the juices were flowing it all felt better.

791
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 23, 2018, 03:34:28 am »
Quote from: LBSS on January 23, 2018, 02:31:21 am
what school?

Law school is weird in the uk compared to the us -- usually the bulk of it is undergrad rather than grad, so i'm doing a 1 year thing that basically covers most of what you'd normally do in three at UG. Given the intensity involved in that sort of programme most of the unis that offer it spoonfeed the course w/ like guidebooks and manuals, but the uni i'm going to still teaches through case studies/textbooks, etc., and just expects you to work hard. It's the top school for people who want to go on to be barristers, so that's what it was first choice.

792
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 23, 2018, 03:30:06 am »
Quote from: LBSS on January 23, 2018, 12:44:05 am
man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 :ibrunning:

yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.

793
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 05:54:11 pm »
Quote from: adarqui on January 22, 2018, 03:39:23 pm
Quote from: Joe on January 22, 2018, 12:51:52 pm
Quote from: adarqui on January 22, 2018, 12:33:25 pm
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

lmfao!!

ya he got an office to try and pro things up .. not required to go in much. but, going to go in at least 2x/week i think, to get things done with the "team" (3 people) lmfao. Plus, FAU track isn't too far away etc. So I could schedule some run sessions around this, stuff like that. I'd like to just run around this area of Boca Raton tho, it's really nice. Might do that next week.

been fun so far.. got a good amount of stuff done, also had a nice veggie sub - walking distance to tons of restaurants. the office is in a very nice area.

looool i realised i read that super wrong -- i somehow thought you meant your boss was working from your house today! dunno how i thought that made any sense, but i guess that's why i was so confused  ::) :uhhhfacepalm:

794
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 12:51:52 pm »
Quote from: adarqui on January 22, 2018, 12:33:25 pm
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

795
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2018, 06:12:44 am »
22-01-18

Morning BW: 71.2kg [really surprised by this one, spent a lot of yesterday sitting around eating crisps]

Workout

Chins
BW x 4
+10 x 2
+20 x 1
+25 x 1
+30 x 1  [this was not quite maximal, so I am pretty close already to a 1.5xBW chin]
+15 x 4, 4, 4

Squats
Bar x Lots
40 x 5
60 x 3
80 x 2
90 x 5, 5, 5

OHP
Bar x 7
30 x 3
40 x 4, 4, 4

V-Bar Cable Row
47 x 16, 16

Dips
BW x 15, 12, 7

Hammer Curls
14 x 10, 8
12 x 9

Workout 2

Run - 4.90mi in 45:24 [pace: 9:08, 9:18, 9:43, 9:05, 9:05]

Notes

Flagged quite hard after the second set of dips. Curls were pretty crumby, but I guess elbow flexors were pretty zonked from chins and rows at that point, so no big deal.

I think that, given the race on Friday, I will try to get in a double [i.e. lift + run] today and Wednesday, but have rest days on Tues/Thurs.

Edit: Decent run. Cadence experiment continues to pay dividends -- average SPM of 180 today. Felt fairly natural though required occasional mental effort. Hopefully will become subconscious soon.

Went to scout the course I'll be racing on Friday. First mile ends in somewhat of an uphill, but then there's a fair amount of downhill from ~1-2.5mi into the race. Shall consider my splits with this in mind. It's a really pretty course, too, through a gorgeous park and circling a lovely lake.

Also, I got into my first choice law school!

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