Author Topic: ADARQ's journal  (Read 694629 times)

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adarqui

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Re: ADARQ's journal
« Reply #5775 on: November 26, 2015, 12:11:45 pm »
+3
11/26/2015

Tamarac Turkey Trot 5k

My goal was sub-20. I got 20:06. I laughed when I saw it, but I deserve it; I should have at least sprint to the finish like I normally do. So i'm happy with it. So in basketball terms, I still can't knick the rim in competition.

The good news is I won my age group (30-34). I got a gift basketball full of food and a trophy.

Legs felt amazing. Felt strong and bouncy. Lungs were hurting. More acidic than normal.

Warmed up really good. Started at the front. Kept pace with some fast runners for a while. I should have tried harder to keep up with them. I'd like to see if I can find my split times for the run, because I imagine the first mile was good.

Overall time: 20:06
Pace: 6:29
Strike: Heel->Toe but, shifting more towards midfoot. So still a fast strike, but not as fast as midfoot/forefoot.

I can't explain why I didn't sprint to the finish. It's that "quitter in me" which seems to manifest more when it matters. It's okay though, i'm slowly killing that.

I don't know if it was the wind or what, but no one cracked 16. One guy got 16:00. Normally this race has people in the 15's. The wind was definitely very strong on the first half up, but at your back on the second half. I didn't even notice it when I was actually running though. I didn't notice much of anything though other than keeping up with a few people, I just zoned out.

Running events are nice.. everyone seems so happy/upbeat.

Finally, so many fine chix it was ridiculous. Makes me look forward to 5k races even more. There was 2k+ people at this event.



December focus:
- weight loss: ~155 lb. (-~10 lb)
- lifting: 20+ rep squats, light
- more volume running
- more interval sprinting (with jog/run recovery) AND longer intervals
- still running morning and night
- keep waking up at 6, or even earlier, i like it.

When i'm hitting some good numbers in competition (official races) several months from now, i'll look back at my log and smile. I'll also be like ~150 lb rippt & squatting, with a much stronger mind. It'll come together. Need to bleed alot more though..

word!

T0ddday

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Re: ADARQ's journal
« Reply #5776 on: November 26, 2015, 12:46:44 pm »
+1
Hey Andrew,

I have a question if you don't mind  ;D

How would you go about fixing bad dorsi -> plantar flexion in single leg bounding? 

Basically, I tend to just land on my forefoot/toes instead of keeping dorsi flexion mid air as I cycle the leg and doing a proper heel to toe roll.

Is it just a matter of practicing it + dorsi flexion strengthening exercises?

not andrew, and not an expert, but my n=1 is that the way to fix the footstrike in SL bounding is just to reach farther in front. if your lead foot is far enough ahead, you have to land on your heel. that plus building up intensity over time.

Ehhh.... your really really really dont want to reach farther out. . If dorsiflexion hasnt started by the time your foot reaches your butt your timing is already shot!

T0ddday

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Re: ADARQ's journal
« Reply #5777 on: November 26, 2015, 12:55:08 pm »
+1
11/26/2015

Tamarac Turkey Trot 5k

My goal was sub-20. I got 20:06. I laughed when I saw it, but I deserve it; I should have at least sprint to the finish like I normally do. So i'm happy with it. So in basketball terms, I still can't knick the rim in competition.

The good news is I won my age group (30-34). I got a gift basketball full of food and a trophy.

Legs felt amazing. Felt strong and bouncy. Lungs were hurting. More acidic than normal.

Warmed up really good. Started at the front. Kept pace with some fast runners for a while. I should have tried harder to keep up with them. I'd like to see if I can find my split times for the run, because I imagine the first mile was good.

Overall time: 20:06
Pace: 6:29

I can't explain why I didn't sprint to the finish. It's that "quitter in me" which seems to manifest more when it matters. It's okay though, i'm slowly killing that.

I don't know if it was the wind or what, but no one cracked 16. One guy got 16:00. Normally this race has people in the 15's. The wind was definitely very strong on the first half up, but at your back on the second half. I didn't even notice it when I was actually running though. I didn't notice much of anything though other than keeping up with a few people, I just zoned out.

Running events are nice.. everyone seems so happy/upbeat.

Finally, so many fine chix it was ridiculous. Makes me look forward to 5k races even more. There was 2k+ people at this event.



December focus:
- weight loss: ~155 lb. (-~10 lb)
- lifting: 20+ rep squats, light
- more volume running
- more interval sprinting (with jog/run recovery) AND longer intervals
- still running morning and night
- keep waking up at 6, or even earlier, i like it.

When i'm hitting some good numbers in competition (official races) several months from now, i'll look back at my log and smile. I'll also be like ~150 lb rippt & squatting, with a much stronger mind. It'll come together. Need to bleed alot more though..

word!

Wow.  Congrats on the turkey trot.  Transitioning from dunking to 5ks...  amazing to have talent across such a wide range.   I have a lot of respect for people who can do this even though they dont get a lot of accolades, but the Matt Sherers of the world are amazing to me, because I cant even break 15 minutes for a two mile... 

Is your goal 5ks or are you going to go up to halfs or marathons?  I checked out your log and it seems mostly to be made up of 4 mi runs...  do you do any "speed" work?   The best distance guys I know did crazy "speed" work and would use it as a way to stay honest...  the craziest workout was rested miles... 4x400m with a rest between each one of 1-3 minutes...  when your time goes up on the first one you know your getting too slow... when it goes up for the last you need more volume... kinda a cool test. 

adarqui

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Re: ADARQ's journal
« Reply #5778 on: November 26, 2015, 01:56:05 pm »
+1
11/26/2015

Tamarac Turkey Trot 5k

My goal was sub-20. I got 20:06. I laughed when I saw it, but I deserve it; I should have at least sprint to the finish like I normally do. So i'm happy with it. So in basketball terms, I still can't knick the rim in competition.

The good news is I won my age group (30-34). I got a gift basketball full of food and a trophy.

Legs felt amazing. Felt strong and bouncy. Lungs were hurting. More acidic than normal.

Warmed up really good. Started at the front. Kept pace with some fast runners for a while. I should have tried harder to keep up with them. I'd like to see if I can find my split times for the run, because I imagine the first mile was good.

Overall time: 20:06
Pace: 6:29

I can't explain why I didn't sprint to the finish. It's that "quitter in me" which seems to manifest more when it matters. It's okay though, i'm slowly killing that.

I don't know if it was the wind or what, but no one cracked 16. One guy got 16:00. Normally this race has people in the 15's. The wind was definitely very strong on the first half up, but at your back on the second half. I didn't even notice it when I was actually running though. I didn't notice much of anything though other than keeping up with a few people, I just zoned out.

Running events are nice.. everyone seems so happy/upbeat.

Finally, so many fine chix it was ridiculous. Makes me look forward to 5k races even more. There was 2k+ people at this event.



December focus:
- weight loss: ~155 lb. (-~10 lb)
- lifting: 20+ rep squats, light
- more volume running
- more interval sprinting (with jog/run recovery) AND longer intervals
- still running morning and night
- keep waking up at 6, or even earlier, i like it.

When i'm hitting some good numbers in competition (official races) several months from now, i'll look back at my log and smile. I'll also be like ~150 lb rippt & squatting, with a much stronger mind. It'll come together. Need to bleed alot more though..

word!

Wow.  Congrats on the turkey trot.  Transitioning from dunking to 5ks...  amazing to have talent across such a wide range.

Thanks alot! It was more fun than I thought it would be. Slight correction though, here's my zig-zag transition:

basketball -> boxing + running -> dunking -> sedentary computer nerd -> running + tennis (current).

;f

I love tennis, it's REALLY fun. It's a game after all. But I love running even more, not so much for the fun (it is fun), but the self-competition, the torture, and how I feel afterwards.. So i'll probably continue dedicating most of my effort on improving these running stats.



Quote
I have a lot of respect for people who can do this even though they dont get a lot of accolades, but the Matt Sherers of the world are amazing to me, because I cant even break 15 minutes for a two mile...

Never heard of Matt Scherer until now: http://www.runnersworld.com/elite-runners/rabbit-run

pretty crazy: (wth, I couldn't copy/paste from that site, had to go into inspect)

"that I do, I'll practice actually trying to hit certain paces. So when I'm doing 200 repeats I might try to hit a 25.5 or a 26.5, and then I'll just keep doing that over and over and over again."



Quote
Is your goal 5ks or are you going to go up to halfs or marathons?

I may do some 10k/half marathons/marathons eventually but "just to do them". My goal so far is definitely 5k's (and maybe even shorter) because of the speed component. I want to be able to run as fast as physiologically possible (for me) in these 5k runs. So really being able to hold 12+ mph (~15min 5k) would make me content (as a second milestone). First milestone is probably being able to hold 10.x mph for the entire 3.1 (~17min 5k).

I still plan on getting back into jumping (SLRVJ), but with less emphasis. I can intersect my training for 5k's with jumping much easier than trying to intersect marathon training with jumping. So that's definitely a big plus. I miss getting vertical. 5k (or less) + running VJ/dunking sounds like a great combo for me.



Quote
I checked out your log and it seems mostly to be made up of 4 mi runs...

Ya and some hour runs. I've been trying to run shorter/faster runs in the morning and longer runs at night, ever since I started this 2x/day training.



Quote
do you do any "speed" work?

I was starting to incorporate speed work via Fartlek runs. I had lots of sessions labeled "jog and sprint". But I havn't done them since I wrecked my calves going entirely forefoot for ~4 mi, which was over 2 weeks ago. That's something I need to slowly adapt to. I need to be able to hold a more bouncy/powerful form without my calves dying for weeks.

I want to do more structured speed work like you mentioned below, such as the 4x400 with X minute jog rest etc. I may be a bit more liberal with the distances for now, since i'm using the streets, but regardless I need to get in some more structured speed sessions. This should also help my calves adapt. I've tested it out: if I run 400's midfoot/forefoot, i'm fine. If I run a few miles midfoot/forefoot, I can get severe calf soreness.

It's something I need to figure out because I think my strength in running will be my reactive abilities.. another plus will be my lactic acid toleration once I get that back up to par: high rep squatting, 400's etc.. will be fun.



Quote
The best distance guys I know did crazy "speed" work and would use it as a way to stay honest...  the craziest workout was rested miles... 4x400m with a rest between each one of 1-3 minutes...  when your time goes up on the first one you know your getting too slow... when it goes up for the last you need more volume... kinda a cool test.

nice! ya exactly.. I need to focus much more on speed work but I need to do it in a way that won't wreck my calves. I predict I can perform sessions like that without much of a problem. The problem comes when I hold mid/forefoot for "too long". So I need to be smart about it and maybe save that for race day etc.

Lots of stuff to figure out. I feel I have so much room for improvement that it gets me excited.

pc man!

Raptor

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Re: ADARQ's journal
« Reply #5779 on: November 26, 2015, 04:23:38 pm »
+2
I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

adarqui

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Re: ADARQ's journal
« Reply #5780 on: November 26, 2015, 05:03:08 pm »
+1
I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day :)

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 :almostascoolasnyancat:

Mutumbo000

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Re: ADARQ's journal
« Reply #5781 on: November 26, 2015, 05:54:19 pm »
+1
Congrats on the meet PR. You almost smashed your sub 20 goal within a couple of days of writing it! Are there any upcoming 5k meets? The more meets you get the more comfortable you’ll get and perform to your potential- just like how you mentioned dunking in front of people.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #5782 on: November 26, 2015, 06:36:13 pm »
+1
Congrats on the meet PR. You almost smashed your sub 20 goal within a couple of days of writing it! Are there any upcoming 5k meets? The more meets you get the more comfortable you’ll get and perform to your potential- just like how you mentioned dunking in front of people.

thanks man! ya i'm sure there are. There are soooo many in Broward/Dade county. Though, i'm going to focus on a few of those things I listed above first. I'd like to do one in January for sure though. I'm going to use the next 4 weeks to work on fat loss, speed work, waking up early (the last 3 days i've woken up at 6AM, love it), jumps, and getting back into my strength training. Lots of pieces to this puzzle need improvement, don't want to put pressure that'll make me worry too much about eating more/recovering more etc. Regardless, I should be faster in January, i'll do one on a whim maybe.. which sounds enticing actually; just look online and choose the soonest meet. That way I won't even think about it until then.

Eventually I imagine i'll be doing races fairly frequent. ie, 3-4 a month etc. Would love to be ~150 around then though, don't want to worry about that stuff when i'm in that mode.

pc!!

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Re: ADARQ's journal
« Reply #5783 on: November 26, 2015, 07:01:07 pm »
+1
I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day :)

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 :almostascoolasnyancat:

Did the police get them?

seifullaah73

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Re: ADARQ's journal
« Reply #5784 on: November 26, 2015, 07:09:17 pm »
0
I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day :)

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 :almostascoolasnyancat:

 :o You experienced that!, must have been before I joined. Gang initiation shooting victim, that is fu**ed up.
Must have been scary as shit. Did they chase you?
damn!  :highfive:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #5785 on: November 26, 2015, 08:49:00 pm »
+2
I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day :)

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 :almostascoolasnyancat:

Did the police get them?

nope, not that I know of.. they never contacted me after the incident. I went over to the police HQ and gave them more info, but I bet they just trashed it.. they didn't give a shit since I didn't get injured, I guess.

One of the cops who arrived on the scene had stopped me a few months prior while I was doing RVJ's at a court around the same time (~1 AM). He was cool, he let me go back to my training. But he told me that it's not safe out here during this time & that I should get a 24 hour fitness membership. So when he saw me on that scene, he shook his head and was like "what did I tell you".. heh. I got a 24 hour fitness gym membership shortly after :f



I read about the DC Sniper story and remembered when Adarqui was in big trouble when he was running in the streets in Florida at ~3 AM and he was about to become a gang initiation shooting victim.

Well the gang initiation thing happened, but it was ~1 AM. I ran faster than Usain Bolt that night. That dude probably would have caught up with me in my current state - definitely not when I was jumping 35+ and squatting every day :)

I don't do that anymore. I'm running in the dark again, but during normal human activity hours (so lots of people out on the streets).

 :almostascoolasnyancat:

 :o You experienced that!, must have been before I joined. Gang initiation shooting victim, that is fu**ed up.
Must have been scary as shit.

gang initiation is just my theory as to why it went down.

ya it was the scariest thing that ever happened to me, easily.. it was a nightmare.. because it was just me & them, no one else in the world, for a few minutes.

Quote
Did they chase you?

ya, 5 people (4 with masks, one without - the guy who tried to trick me into giving him directions when he rolled down the window) jumped out of some incredibly run down hooptie, but I took off crazy fast. So one guy chased me, but I just burned him. Eventually he got back in the car and they kept following me until they got parallel with me and then they shot 5 or 6 times out of the window, I forget the exact number. I got low to the ground then sprint the other direction, then into some apt complex and hid in someone's yard while calling 911. I'm lucky I didn't actually get shot there hiding. HEH.

it's a crazy story I forget the exact link to my journal post.

Quote
damn!  :highfive:

ya.. squats, sprints, and dunk training saved me. It's easy to forget that the training you're doing for sport can actually save your life.. it doesn't even have to be combat (mma/boxing) training.

pc man!

adarqui

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Re: ADARQ's journal
« Reply #5786 on: November 26, 2015, 10:13:58 pm »
0
11/26/2015

sleep = 7 hours
wakeup = 6 AM ET
soreness = none
aches = none
injuries = left 4th finger laceration



Food

6:05 AM ET

- 2 x gatorade



Session: Wakeup

warm then cold shower:
- ~5 minute warm
- ~7 minutes cold (colder and colder).. was shivering by the end
- felt really good after



Session: 5k Race

jump rope warmup
- 6:35 AM ET
- 3 x 100 moderate speed
- felt good / bouncy
- both achilles a little 'stiff' though

6:45 AM ET

light jog up to the starting line:
- ~1.5 mi
- felt really good

waited around for ~30 minutes

5k race: ~7:30 AM ET
- complete overview here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112079/#msg112079
- time: 20:06
- strike: heel->toe but more of a flat strike
- fatigue: mostly in lungs, legs felt good

stayed there for a bit to see the rewards/results etc. ended up getting first in my age group (30-34) surprisingly.

walk back:
- ~1.5 mi



Food

11 AM ET

- 2 x greek yogurt
- orange juice
- half of a flat milk chocolate bar (gift basket)



Food

3:00 PM ET

- greek yogurt
- pb sandwich on english muffin
- half of a flat milk chocolate bar (gift basket)
- some plantain chips (gift basket), half of a small bag


Food

6:30 PM ET

- 1 x gatorade



Session: Evening

light jog:
- to basketball court
- considered a warmup

jumps:
- some relaxed jumps, 4 total each leg
- last jump on L-SLRVJ got 10'3
- didn't try to hit rim on R-SLRVJ
- quads felt dead, didn't want to push it

jog & sprint:
- 1 hour 10 minutes
- 4 x ~400+ (no idea, but far), with ~4-5 minute rest (slow jog) between each rep
- really pushed it on the sprints, with midfoot strike, pretty fast
- rest jog needs to get a little faster so I can reduce my rest time on this court
- this is basically a "square", so i'd jog a side, sprint a side, jog a side, sprint a side, repeat. this path has asphalt sidewalks so that's a good thing, but some of it is a little choppy so have to be careful in some spots. The sides I sprinted have less sidewalk issues so they are more safe.
- then did one lap, midfoot strike, faster pace but not sprinting
- and then home
- felt a bit beat up but I need to do more of this stuff.. better than fartlek because I can structure it with some tougher objectives & time these "rounds".
- i don't have access to a track so this will do for now
- I thought I was going to get some peace and quiet tonight regarding car traffic.. since it's thanksgiving (happy thanksgiving to the muricans).. man was I wrong. Black Friday traffic was insane. People driving like maniacs.


Food

8:30 PM ET

- 2 x gatorade
- 1 x chocolate soy milk
- greek yogurt



Food

10:15 PM ET

- red kidney beans + green pepper + jalapeno
- greek yogurt
- the rest of the plantain chips
- 2 x tbsp flax seed oil




today has felt like one of the longest days i've had in a very long time.. which I actually love. Time has "slowed down" today. Not to mention it was absolutely beautiful out.

pc folks!

adarqui

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Re: ADARQ's journal
« Reply #5787 on: November 27, 2015, 10:55:55 pm »
0
no running today in the morning.. forcing a little rest, yesterday was "alot", more so for the psychological arousal than anything.



11/27/2015

sleep = 8.5 hours
bw = 164
soreness = calves slightly, hamstrings slightly, glutes slightly
aches = quads slightly, left achilles slightly
injuries = left 4th finger laceration (finally improving a bit), left 2nd toenail (underneath) is purple
resting hr = didn't measure



no food to start the day.. did some 'fasted training'.



Session: Morning

tennis:
- 1 hour
- warmed up my dad for a tournament

jump rope:
- 30 minutes straight
- moderate speed
- mixed up lots of footwork, was fun
- lots of mess ups



Food

- 1 x greek yogurt
- 1 x banana



Food

- dark red kidney beans with green pepper & jalapeno
- quarter chicken white (from boston market)



Session: Evening

jog and sprint:
- forgot to calculate "total time"
- 2 x ~1 mi or more sprint, with ~1 mi slow jog rest in between
- sprints were fast, a little less than max effort
- so, jog to path, rest jog, sprint, rest jog, sprint, jog home
- sprints: flat/mid foot strike
- rest jog: heel->toe
- love how bouncy/light I feel after sprints of those distances

dead hang neutral grip pullups:
- BW @ 7

parallel bar dips:
- BW @ 8 (happy)

dead hang chinups:
- BW @ 6

parallel bar dips:
- BW @ 7

good session.. plan to run in the morning tomorrow so, let's see how wrecked I am.



Food

- chocolate soy milk



Food

- light red kidney beans with some weird hot green peppers & red pepper
- 1 x greek yogurt
- nearly a half tub of guacamole (saved some for tmw) & ~30 mini tostitos chips (plain)

what a simple but epic meal.. ^^




CAN'T WAIT UNTIL I'M 150. The more I feel like a feather (lightness), the happier I get.

Prior to my evening session, I talked to myself a bit; about lactic acid. Trying to fix my brain, which has gotten weak over the last few years. Lactic acid is triggering more of a quit response. So, I just kept telling myself if I feel any acid, just "eat it". Just chomp it up. It helped already.. I didn't really feel much acid but I did feel a "quit response". So while sprinting I just told myself "fuck that quit response, eat the acid". I think I even chomped my teeth a few times like a nutbag. lmao, sounds weird.. but helped. On the bright side, I really havn't felt any lactic acid feeling in my legs/calves at all. Nothing burns up, it's just my brain wanting to quit.

I'd like to stop going heel->toe completely. I see it as a problem.

pc

adarqui

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Re: ADARQ's journal
« Reply #5788 on: November 27, 2015, 11:19:11 pm »
0
note to self:

find out the "exact" measurements (mapmyrun etc) of the sides of the courses i'll be doing intervals. then also adjust the last two log entries with those measurements.

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Re: ADARQ's journal
« Reply #5789 on: November 28, 2015, 10:27:42 am »
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Thanks alot! It was more fun than I thought it would be. Slight correction though, here's my zig-zag transition:
basketball -> boxing + running -> dunking -> sedentary computer nerd -> running + tennis (current).

;f

I love tennis, it's REALLY fun. It's a game after all. But I love running even more, not so much for the fun (it is fun), but the self-competition, the torture, and how I feel afterwards.. So i'll probably continue dedicating most of my effort on improving these running stats.

I also love tennis... But the problem with the game is the learning curve is so steep you have to play with partners at your skill level...  I am a decent player (3.5-4.0 ustf) and I can serve and volley but every 4th big forehand I hit sails waaaay long...  I've tried playing with friends who hardly play and it's just not fun at all because we can't rally, and when I play with really good players I feel bad that I am such a liability with my forehand...   It's not like pickup basketball where you can go to a gym and get a good run in whether your the best player on the court or one of the worst...  Still, such a fun game.


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I may do some 10k/half marathons/marathons eventually but "just to do them". My goal so far is definitely 5k's (and maybe even shorter) because of the speed component. I want to be able to run as fast as physiologically possible (for me) in these 5k runs. So really being able to hold 12+ mph (~15min 5k) would make me content (as a second milestone). First milestone is probably being able to hold 10.x mph for the entire 3.1 (~17min 5k).

I still plan on getting back into jumping (SLRVJ), but with less emphasis. I can intersect my training for 5k's with jumping much easier than trying to intersect marathon training with jumping. So that's definitely a big plus. I miss getting vertical. 5k (or less) + running VJ/dunking sounds like a great combo for me.

Yeah...  Honestly...  marathon training intersects with marathon training and that is it!  I would leave them alone because the cost to the body and your reactive capability is just too great... That said I strongly disagree with coaches who caution there power and speed athletes from going on a weekend hike because of "dangerous conversion to slow twitch".   The body is just not that specific... if it was VJ training would add feet to our jumps rather than inches...  I see no reason why you can't combine 5k training with vertical jumping - especially running single leg vertical jumping.  I have known  a lot of milers that can really get up off one leg...   But your def on the right track thinking 5k (or less)...   The trick for you is to be a 5k "speed runner".  Don't get good at the 5k by doing overdistance - get good at it by being faster than everyone else and semi-strong (endurance wise).  Good running coaches will coach you to emphasize your strength (reactive speed in your case) and just spend a little time on your weaknesses (long distance endurance).   I can see you running the 5k with your three miles looking like ~4:40, ~6, 5:40 for a sub 17 5k.   This is an interesting endeavor your doing and I'm excited to see the results as far as your endurance and single leg jumps.  Currently I am terrible at both but would like to do minor endurance at least once again...  It really does feel better than anything else... Personally, I don't need 5ks but repeated 400's and races of 400m and 800m are just torture in the best way...  Would like to not be terrible at it but it will take a lot of work for me... 


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I was starting to incorporate speed work via Fartlek runs. I had lots of sessions labeled "jog and sprint". But I havn't done them since I wrecked my calves going entirely forefoot for ~4 mi, which was over 2 weeks ago. That's something I need to slowly adapt to. I need to be able to hold a more bouncy/powerful form without my calves dying for weeks.

I want to do more structured speed work like you mentioned below, such as the 4x400 with X minute jog rest etc. I may be a bit more liberal with the distances for now, since i'm using the streets, but regardless I need to get in some more structured speed sessions. This should also help my calves adapt. I've tested it out: if I run 400's midfoot/forefoot, i'm fine. If I run a few miles midfoot/forefoot, I can get severe calf soreness.

It's something I need to figure out because I think my strength in running will be my reactive abilities.. another plus will be my lactic acid toleration once I get that back up to par: high rep squatting, 400's etc.. will be fun.

Interesting about the running form...  Probably best to leave heel toe in the past and get really really good at midfoot...  Maybe get some sessions on soft surfaces or get some shoes where you run slow but protect the feet...   Lactic acid tolerance is really tough...  Nobody really has it...  The trick is actually not to make lactic acid hardly at all...   Remember you can make lactate and have lactate tolerance OR you can make acid (well H+ ion) and tolerate this as well...  but the intersection between the two (lactate + H+ = lactic acid) will flood your body and you won't be able to walk...  You might be able to tolerate this for 10 more seconds than the next guy but once it builds up we are all done!   Bottom line is producing large amounts of H+ while lactate is high is something we have to just avoid - in training AND in races (unless it's the last 10 seconds of a race).