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adarqui

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Re: ADARQ's journal
« Reply #7755 on: January 16, 2018, 03:48:37 pm »
+3
Man you are killing it at the moment.

hah thanks!

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

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 :trollface: :trollface: :trollface:

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!

adarqui

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Re: ADARQ's journal
« Reply #7756 on: January 16, 2018, 04:10:42 pm »
+3
Looks like LBSS was right.... He was always hinting to me, to step it up to ultra. I mean it's probably obvious that i'm very "ultra minded". I can do some pretty monotonous stuff for a very long time. ie, I force myself to cut these 3 hour walks short, instead of keeping them going. lmao.

Anyway .. it's a long ways away but, going to do the Vista View Ultra 360 Individual Race (6 Hour) next year. I just got done doing the relay for that event on Sunday. But next year i'm going to do the individual race. I know for sure I can win it. Also, if I win, i'll take home like $350.

I have plenty of time to prepare for that race, at that exact park. I planned on doing all kinds of long runs there regardless, ie 20+ miles of hills and such. stuff like that.

I also think next year I want to do the Miami Marathon.

This year it's at least 2 half's: Coral Springs and Weston. Then next year it'll be ultra, marathon, and half's.
^ (btw also including mile/5k/10k as usual)

but ya i'm focusing on trying to win these things, not just complete them. I think I could win Springs and Weston halfs if I keep pushing it.. and if I can win those, Miami marathon wouldn't be out of the question. I mean you can win Miami with a 6:00 min/mi pace, which is awesome but not crazy. Who knows, maybe i'll get humbled :ninja: But one thing I know is for certain, I won't be preparing for something by being afraid of that distance.

word.

Coges

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Re: ADARQ's journal
« Reply #7757 on: January 16, 2018, 06:38:43 pm »
+1
Man you are killing it at the moment.

hah thanks!

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

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 :trollface: :trollface: :trollface:

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.

"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7758 on: January 17, 2018, 11:43:08 am »
+1
Man you are killing it at the moment.

hah thanks!

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

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 :trollface: :trollface: :trollface:

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.

hah cool man! Thanks! I was worried I was rambling TOO much. Glad you and some others liked it/found some good points in it.

:highfive:

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

ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

adarqui

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Re: ADARQ's journal
« Reply #7759 on: January 17, 2018, 11:58:45 am »
+1
track day!


01/17/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, right hip flexor slightly (after track)
aches/injuries = bottoms of feet barely (so much better today, more sore after track), left hip flexor slightly (i did something while sleeping, lame!)
cramping = a little during the track workout
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 04:30 AM :wowthatwasnutswtf:

log:
04:45 AM: food: oatmeal + honey, water
05:45 AM: workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
09:00 AM: stretch: quads alot
09:30 AM: food: sausage egg and cheese on a pumpernickel bagel, orange juice, chocolate muffin, hash brown, lots of water
02:00 PM: food: 3 x banana, sausage egg and cheese on a plain bagel, almond milk, lots of water
02:30 PM: stretch: soleus during dishes
03:30 PM: leg drain: 35 minutes
05:00 PM: workout: bw
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 25
07:30 PM: food: 2 x chicken breast, tons of blue corn chips + mild fresh salsa

stretch:
09:00 AM: stretch: quads alot
02:30 PM: stretch: soleus during dishes

icing:
self massage:
leg drain:
03:30 PM: leg drain: 35 minutes

contrast showers:
naps:

workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
- https://www.strava.com/activities/1361592425

great session. those first 2 6:XX's could have been sub 6 easy so that's kind of cool. basically like 4/6 sub6. the 6:25 and 7:34 def couldnt have been sub6, struggled on those.

some really fast people showed up. some guy ran in lane 3/4 most of the time, so his splits must have been in the 5:2X's. heh.

splits for the guy who organized it:
- (5:57,5:55,5:54,5:53,5:50,5:46) w/3:00-3:10 jog & 4 x 200

the girl who is legit:
- 1: 5:56 2: 5:52 3: 5:56 4: 5:49

 :o :o :o

she's a beast.


I think she ran in lane 2 for every repeat. she's tearing it up locally. everyone is like holy sh*t.

it was funny when we did 200's.. i felt like such crap on the mile repeats.. then we do the 200's and i'm like Usain Bolt.. lmfao. Just allowed my hips to open up completely and was flying EASY. Some of those were like 210+ etc. Everyone there knows i'm fast but, but those 200's brought about several comments about my power. Most people i've trained with mention it.. I guess there's something there that people notice. Kinda cool.

 :ibrunning: :ibrunning: :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7760 on: January 17, 2018, 05:32:25 pm »
+1
random guy at the track today, he seemed pretty fast


Coges

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Re: ADARQ's journal
« Reply #7761 on: January 17, 2018, 06:33:46 pm »
+1
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day. Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7762 on: January 18, 2018, 08:37:14 am »
0
rest day.

also, going back to lacto(whey not milk)-vegan .. dno if i'll bring in eggs, going to try not to for now.



01/18/2018

bw = 147
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, bottoms of feet slightly, calves slightly, hips slightly
aches/injuries = right adductor "insertion" slightly - felt tweaked yesterday after the track, but it's improved considerably since yesterday
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8

wakeup = 05:00 AM

log:
05:30 AM: food: oatmeal + honey, almond milk + protein, water
08:00 AM: food: 3 x big shredded wheat in almond milk with honey, 3 x banana, water
02:30 PM: stretch: some light stretching (hamstrings/quads)
03:00 PM: food: almond milk + protein
03:15 PM: workout:
light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em :D
06:30 PM: food: 2 x sauteed yam in olive oil/pink sea salt, strawberries, some blue corn chips (need to stop this, makes me feel like shit), water
07:00 PM: leg drain: 35 minutes

workout: light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em :D
- https://www.strava.com/activities/1363782500



new long distance running shoes, only 6.4 oz too!

Brook Hyperion

http://www.brooksrunning.com/en_us/brooks-hyperion-mens-running-shoes/110234.html?dwvar_110234_color=058&dwvar_110234_width=D



tried on a bunch of shoes, these felt great the instant I put them on. they felt great while walking too!

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Re: ADARQ's journal
« Reply #7763 on: January 18, 2018, 08:44:30 am »
+1
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote
Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices :D Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote
As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

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Re: ADARQ's journal
« Reply #7764 on: January 18, 2018, 08:48:30 am »
0
South Florida running is getting alot more pro lately.. Look at these two "posters" from this Loco Rio "club/community". They are the ones I ran with for the ultra relay.



^^ those are some solid training sessions.



Quote
Loco Rio is proud to announce the launch of the Pronghorn Racing Team.

The pronghorn antelope is the fastest land animal in North America and can run 55 mph for half a mile and 35 mph for 4 miles! We felt "Pronghorns" was the ideal name for our racing team because of their blazing speed and legendary endurance.

The standards are tough (faster than a BQ for the marathon), but we want qualifying for the Pronghorn Racing Team to be a challenge and an achievement.

We will continue our committment to runners of all levels and the racing team will just be an added feature of Loco Rio.

#locorio #pronghornracing #nolimits #trialofmiles


That's impressive... this team is raising the bar. Looks like they are going to compete with "Runner's Depot", who seems to dominate the local running scene around here. RDepot & Loco Rio also work together tho, RDepot sponsors stuff & contributes etc. I like this Loco Rio approach tho, those posters are impressive.

I'm going to their long run this saturday, 10 mile tempo @ ~7 min/mi.

adarqui

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Re: ADARQ's journal
« Reply #7765 on: January 18, 2018, 08:14:38 pm »
+1
the guy who helped me pick out my shoes today, is solid with a camera.. he's also chief of operations or something for the store I bought them at. he just joined ig, says he has tons of shots (his own photos) that he's going to upload:






adarqui

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Re: ADARQ's journal
« Reply #7766 on: January 19, 2018, 05:01:26 pm »
0
rest/recovery.

man legs were DESTROYED yesterday.. holy crap. they got worse as the day went on. feel a little better today.


01/19/2018

bw = 146
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, bottoms of feet slightly, calves slightly, hips slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 10

wakeup = 07:30 AM - slept in bigtime

log:
07:45 AM: food: oatmeal + honey, water
08:30 AM: workout: moderate to hard recovery walk: legs a bit better: 7 miles = 2 moderate @ 14:XX + 5 slightly hard @ 13:3X-13:5X
10:30 AM: food: 4 x grapefruit, 3 x banana, almond milk + protein, water
11:30 AM: leg drain: 35 minutes
01:00 PM: food: protien bar at whole food
03:00 PM: food: sauteed yam in olive oil/pink sea salt, 3 x pizza, water
06:15 PM: stretch: soleus during dishes, light quads
- fu*k i'm wrecked .. should be alot better tomorrow morning tho i imagine
08:00 PM: food: coffee protein + plain almond milk
08:30 PM: food: water


workout: moderate to hard recovery walk: legs a bit better: 7 miles = 2 moderate @ 14:XX + 5 slightly hard @ 13:3X-13:5X
- https://www.strava.com/activities/1364686443

new "heavy" shoes are pretty fast. definitely happy with them so far.



workout: BW
- 5 PM
- dead hang ng pullups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20

Coges

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Re: ADARQ's journal
« Reply #7767 on: January 19, 2018, 05:07:07 pm »
+1
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote
Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices :D Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote
As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

Haha figuring out this eating thing has occupied a lot of mental space lately. I'm not sure I'm getting anywhere but still trying.

Yeah I'm only drinking 2-3 times a week and only a couple of drinks a time (2 beers/2 glasses of wine) so it's not too bad. Plan to cut it further in the coming weeks.

You know what, I forget that I'm actually still building. Even though I have two events planned in the next 2 months they're really just trials so even though I do care about performance it means very little. I then get to do a real offseason and build properly where I can ramp up the volume.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7768 on: January 19, 2018, 07:35:02 pm »
0
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote
Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices :D Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote
As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

Haha figuring out this eating thing has occupied a lot of mental space lately. I'm not sure I'm getting anywhere but still trying.

Yeah I'm only drinking 2-3 times a week and only a couple of drinks a time (2 beers/2 glasses of wine) so it's not too bad. Plan to cut it further in the coming weeks.

You know what, I forget that I'm actually still building. Even though I have two events planned in the next 2 months they're really just trials so even though I do care about performance it means very little. I then get to do a real offseason and build properly where I can ramp up the volume.

ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected. :ninja:

when/what are your races again?

we need a race planner thread :D where we just list upcoming race dates...

Coges

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Re: ADARQ's journal
« Reply #7769 on: January 19, 2018, 09:43:19 pm »
+1
ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected. :ninja:

when/what are your races again?

we need a race planner thread :D where we just list upcoming race dates...

Yes exactly. That's kind of why I'm not calling them races just yet  :ninja:

Feb 4 and April 8. Feb 4 is 250m swim, 10k ride, 3k run and April 8 is 750m swim, 26.7k ride, 5k run.

Great idea. Can list upcoming dates and then add results even.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky