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Messages - adarqui

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1
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: Today at 12:16:42 am »
nice actively maintained list, US sub4 milers.

https://trackandfieldnews.com/u-s-sub-400-milers-club-chronologically/

2
2 runs w/ a little bit of speed, lunges again!

love this shot:

?utm_source=ig_embed

12/18/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:15 AM: light run
- 09:50 AM: 2 x orange juice, 3 x banana, some chocolates, water
- 02:00 PM: almost an entire bag of almonds (which is 3000 kcal total)
- 05:00 PM: some chocolates, water
- 08:00 PM: 1/2 orange juice, water
- 08:45 PM: light run, lunges
- 09:30 PM: beet juice
- 10:30 PM: chicken tortilla soup, some pieces of bread dipping into the soup, water



09:15 AM: light: 29 min ::: (grass, legs still very sore) /// tried to turn the legs on a bit at the end (~800m) /// plan on lunging again tonight, trying to get them adapted
- https://www.strava.com/activities/2023385190

hit ~800m @ 5:55 min/mi at the end of that.



08:45 PM: legs toast speed: {2 x 1km @ 4:03, 3:29 (5:30 min/mi) + {walking lunges @ 15 minutes, tough but legs adapting} ::: (road, legs sore} /// legs adapting, can't wait until they are back to 100%
- https://www.strava.com/activities/2024376973

lunges were brutal but, no cramping afterwards etc.. which means, i'm adapting. i imagine i won't have much soreness tmw... let's see.





wanted to leg drain but, too late/tired. must sleep

3
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 18, 2018, 11:52:08 pm »
first runner he photographed in Kenya (last year). cool.


4
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 18, 2018, 04:30:59 pm »
another insane shot.


5
800m+ Running and/or Conditioning / Re: The Running Interviews Thread
« on: December 18, 2018, 12:08:01 pm »
plan on listening to this today, sounds great.

this guy crushed a local 10k in 1982, when he was on vacation.

<a href="http://www.youtube.com/watch?v=hz6zXx3NUPQ" target="_blank">http://www.youtube.com/watch?v=hz6zXx3NUPQ</a>

Quote
Doesn’t everyone love a good running story? Well, you’ve come to the right episode because this one is full of them. Benji Durden’s delightful stories truly document his journey of running.

 Benji begins by taking us through his journey of getting into marathons. He shares how he has become famously known for saying, “Anyone who runs a marathon is sick.”

 He gives us advice on listening to our bodies and not expecting too much from ourselves too soon.

 We talk about information overload, i.e. watches, and what he sees as being better at the beginning of his career compared to now where information overload can sabotage us.

 Working towards faster times, it is easy to let expectations take over and beat ourselves up. Benji describes and shares examples of how he worked and currently works with expectations.

 Benji recalls personal stories of the Olympic trials and the 1980 boycotted Olympic games.

 Athletes often think that because they are healthy that a physical ailment won’t happen to them. Benji openly shares his experiences with cancer and chemo treatment.

 Today's Guest Benji Durden

 Benji Durden has a smoking fast PR in the marathon of 2:09, and has run 25 sub-2:20 marathons in less than a decade’s time. He is one of the 461 athletes who received the Congressional Gold Medal after the Olympic Games was boycotted in 1980. Currently, he and his wife time races in and around Boulder, Colorado, where they live

 What You Will Learn About  How Benji divides up his races to keep motivated. How he used the hard / easy approach to get a 4 minute marathon PR. Why he used to train in double sweats. What made him walk away from his first marathon saying, “Anyone who runs a marathon is sick.” How pomegranates are involved in his running for real moment. How someone mistook him for a space alien.  Inspirational Quotes There is no perfect plan for everyone, like there is no perfect nutritional plan.

 Well, part of it is you have to enjoy the process. It’s not simply about how fast you can run. It’s about the whole process. If you’re not having a good time with your training, and you’re not having a good time with racing, something’s wrong, you’re not doing it right.

 One of the things you have to learn is patience and don’t try too hard. I mean, you gotta try, but not too hard. You have to listen and know your limits. If you don’t know your limits, you find out the hard way what they are.

 For me, it’s always been about running against other bodies. The clock always wins. If you focus too much on that, you never win. You are never satisfied. Being satisfied is part of the goal.

 The first ten miles or so I consider a fast social run. Then the next ten miles is sort of a transitional period. And by the end of that, I’m trying to pick out people I going to catch.

6
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 18, 2018, 12:02:30 pm »
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.

:ninja:

I took your advice to heart and went for an evening run tonight. Didn't feel like doing another shitty track workout (tempo sprints around a circular track seem to have bothered my right glute and it was getting pretty painful). So i went to the local lake and just ran along the bike path, not looking at the watch just trying to stay at a comfortable pace. It was nice and pleasant and the surroundings were beautiful. I think this is the right way to go. When i finished the run i looked at my watch and saw i run a sub 6 minute pace for the 2.5km (which is what i decided to go for today). Not bad! And i ran within myself so i think i can do a bit better, cos in the last 600m i went a bit faster and saw my pace was around 5:something which i felt i could sustain once i'd warmed up. I think my initial attempts at outdoor running were taking too much to heart how hard it was to maintain a 'good' pace at the start, but if i was properly warmed into it, i prob could do a lot better i just need to be patient and let my body guide me thru the run.

TLDR: AM treadmill runs for cardio and PM lake run = win.

there we go. now that sounds alot better :ninja: :highfive: :ibrunning:

7
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 18, 2018, 10:26:51 am »
the very next year, Ronnie opens with a 4:25 mile, Brashers 4:38 .. in a local 5k.

so insane.

https://www.sun-sentinel.com/news/fl-xpm-2002-12-08-0212080174-story.html?fbclid=IwAR1XJqkdsw8PB8loHmWlLrulxgQAoCNw0Cq-KYhsr-eM4ErA5MBY9r8CE8s

"I also wanted revenge on Josh." -- Ronnie

"I was so far into oxygen debt I wasn't able to see him," said Brashears, who went through the first mile in 4:38. "Ronnie just took it out fast. I can tell Ronnie is getting in better shape. That is the best that I have seen him." -- Brashears

8
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 18, 2018, 12:32:15 am »
2 light runs!

soreness was actually worse though today. I feel so wrecked. amazing.

everything crazy sore. adductors more sore than anything. lower back/hamstrings sore from the 45 deg hypers, back because i had more rom/strength when extending.



12/17/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:20 AM: light run
- 09:50 AM: beet juice
- 09:55 AM: bw
- 10:15 AM: orange juice, bananas, water
- 03:00 PM: coconut cashew fat coffee drink, 2 x banana, protein bar
- 08:00 PM: small bit of orange juice, oatmeal cookies
- 09:10 PM: light run
- 10:00 PM: 3 x chicken tenders, mac & cheese
- 11:00 PM: bunch of misc chocolates
- 12:00 AM: orange juice, 5 x banana (lol, please help my legs)



09:20 AM: light: 31 min ::: (grass, legs (glutes/quads/adductors/hamstrings) still crazy sore hah)
- https://www.strava.com/activities/2021736892



10:00 AM: bw
- upper
- strong

3-5sec paused dead hang neutral grip pullups: BW x 8 (surprising)
full dips: BW x 8
partial ng pullups at the top: BW x 20
partial dips at the top: BW x 40



09:00 PM: light: 30 min ::: (grass, legs crazy sore) /// how am I able to run, but barely walk? lol. interesting.
- https://www.strava.com/activities/2022674309

hah this one was a beautiful little progression. racing my 5k race predictor app, slowly building up. wanting to go from like 33 estimated to 26:5X estimated over the course of the run.





i'd like to lunge for ~15-20 minutes tomorrow evening. sooo, hoping DOMS clears up alot by tmw.

9
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 17, 2018, 10:44:39 pm »
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.

:ninja:

11
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 17, 2018, 04:06:44 pm »
found some epic articles regarding Josh Brashears.

14:56 5k in the first article, at a local jingle bell jog 5k happening this weekend (37th annual).

https://www.sun-sentinel.com/news/fl-xpm-2001-12-02-0112010525-story.html

https://www.sun-sentinel.com/news/fl-xpm-2002-04-29-0204280221-story.html

https://www.sun-sentinel.com/news/fl-xpm-2002-05-03-0205030031-story.html

basically, a progression of news articles, building up brashears wanting to beat ronnie hollassie in the benz corp run 5k.

pretty sick.



a bunch of nice josh brashears articles:

https://www.sun-sentinel.com/search/dispatcher.front?Query=josh+brashears&target=all&spell=on

12
2 SEXY 4 U / Re: That swag
« on: December 17, 2018, 01:49:10 pm »
the music being slow mo'd really wrecks that vid. lmfao.

saw some of it last night.

13
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 17, 2018, 12:02:07 pm »
you just got into it but you're demotivated. lool. not good. stop stressing the clock.

as for heat.. run outside at night?

i don't get why you'd expect the treadmill to translate much.
- treadmill running = you're keeping up with something that's forcing you to move
- real running = you're pushing yourself entirely
- in racing, there's a bit of the 'keeping up with something' effect

as for treadmill running being fools gold ... ya sure, if you're trying to equate it to real world running. but, it's definitely running, so it is still improving qualities important to running. it just doesn't translate directly, so you have to do real runs to realize any gains you'd get from the treadmill. some elites swear by the treadmill .. it's a small percentage, but some find it very effective. they do crazy runs on there.. but then they also hit the roads etc.

Mo Farah has tons of clips of himself on the treadmill. He does some long runs on there (15-20 miles and such).

15
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 16, 2018, 10:26:52 pm »
got in some light running! morning run was painful, evening was alot better.

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (left more-so - changed from yesterday)
hamstrings moderately sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

:D

posted an old jump clip to IG. an old clip from my 1800airjesus we bless rims video.



decent jump.


12/16/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: 1/2 glass of orange juice, water
- 10:55 AM: light run
- 11:45 AM: 2 x orange juice, banana, water
- 01:00 PM: from a good spot: steak quesadilla, small caramel frap with whipped cream
- 04:30 PM: a few chocolates, tons of salted almonds, water
- 06:55 PM: light run
- 07:25 PM: hamstrings, bw
- 07:45 PM: orange juice, water
- 09:00 PM: chicken tenders, ministrone soup

10:55 AM: light: 30 min ::: (grass) /// legs dead, glutes/quads still crazy sore, lunges on Thursday did their job lmao
- https://www.strava.com/activities/2020447361

legs toast. damn.


06:55 PM: light: 33 min ::: (grass, legs/glutes toast)
https://www.strava.com/activities/2021036889

downloaded an app for my watch, which estimates my 5k time as i'm running.. turned out to be pretty fun. after mile 1, was at 34:XX 5k pace. after mile 2, 32:XX pace. Then I focused on getting it down under 29:00. So, it was fun seeing it as one chunk of time, instead of per lap, I enjoyed it. It's just really small "font", so that's one annoying thing about it.


07:25 PM: bw: hamstrings
- partial 45 deg hypers: 15 minute block @ {60} + {~10 x 25}

just wanted to keep doing them comfortably. some sets were a little fatiguing.

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