Adarq.org

02/01/2018 ^^

runlikeagirl recap:
- she's basically become a training partner: we have lots of specific workouts scheduled in preparation for this half marathon on 02/18/2018.
- i've never had a training partner who is this enthusiastic & driven, 100% professional level mindset. she's capable of doing some huge things eventually. Reminds me of James McOwen (who I trained) next level "lock in" mentality, brings it, no fear. (EDIT: forgot about Eddie .. he was really solid to train with, but he couldn't train outside of our workouts, so not on that level).
- she's a half & full marathoner, but i've convinced her to do more 5k's and even the mile races in December
- I think come December, she'll be competitive for the top 2 spots in any mile race around here, and these are very competitive races, male or female. And she'll be able to do that while being in marathon shape.....................................
- I think she could be a low 5's miler by December, and sub 18 5k'r by mid 2018.
- IMHO she's already a 5:29 miler, just doesn't know how to pace it properly yet .. this was her first ever hard mile & she hit 5:39 with a hard opening 400m @ 5:1x pace...

Her numbers for this workout:
- mile: 5:39.x
- 800m: 2:39.x
- 400m: 1:16.x (gps said 0.26 mi @ 4:57 pace)
- 200m: 36.x

That's impressive af.

It was interesting seeing her have even more speed today, without doing anything different -> simply due to the mental aspect. Since the focus was on hard efforts with full recovery, you could see she was experiencing what I experience, the brain gives you more speed/power at the same effort level you would be in an interval workout.

Our warmup strides were effortless & relaxed af, low 5's to sub 5's.. so I knew I was going to have a good session & was like holy sh*t she's going to have an insane session.

It is also interesting to see how, when I first did a track workout with her, she mentioned to me that she has no speed etc.. and I lol'd like wtf? Explained to her that she did etc. Anyway, after several sessions and this one, you can see already she's re-thunk that concept and now believes she has some serious horsepower & understands how it will help her in the half & full marathon. Interesting to see that mental switch. I've met lots of people who say they have no speed, and it's simply their mindset and how they train, nothing more. Everyone has speed, just need to actually believe it and tap into it - because it's already there to save us in life or death situations.

It kind of feels like i'm coaching again .. which actually feels good, but not strictly coaching because we are also training simultaneously.. which I enjoy more than just coaching I'm not trying to coach her, I hate taking on that responsibility/stress/commitment. She does seem to respect my opinion/knowledge/experience alot tho & said i'm a "great coach!" today after the workout. So she's taken my input on several training related things, but i've also taken input from her as well, so it's not like it's one way, not at all. cool stuff.



runlikeagirl recaps are pretty cool IMHO. interesting addition to my training journal.

Also, we have this workout scheduled on Tuesday, it's taken from Coach Hudson's black book redux .. it's a Half Marathon Spec workout, basically race simulation without running the full 13.1:

5 x (3k @ half marathon pace, 1k float @ half marathon pace + 20-40s)

so we'll be trying to do:

5 x (3k @ 6:20, 1k float @ 7:00) = 20k

The guy who organizes those track workouts said he'll post it, in case anyone else wants to do it... but I don't think he wants to do it, said it's "extremely tough" .. which is kind of why we're doing it...... lmfao.



that workout is going to be nuts.. but, running is nuts and you have to be nuts to win.

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

^^

02/03/2018

runlikeagirl update:

I posted this to the run group, just in case anyone else wanted to try and hit 3 mi tempo after 10 miles of work:

🇰🇪 awesome! 🇰🇪 tmw will be fun. Andrea and I are doing #2 with some half marathon stuff tacked on to the end, if anyone wants to join up! This is the plan: after the 5 w/u + 5 bridge miles, we're going to go back to A1A & finish with 3 miles @ <= 6:20, then coast out several light (~8ish min/mi) miles (~5 or so). Posting it here early in case anyone is interested. peace!

I told her I think this Michael dude would probably join in, he's older (~50ish?) but a real beast. He told us before the session that he would.

However, after the bridges, he stayed with the other group and didn't join up .. sux, he missed some great stuff!

We were definitely nervous before the tempo because, legs were feeling it, tons of wind, etc.. but, seems like we both have guts. I mean adarq.org crew knows I have some guts, so she's basically: honorary adarq squad.

Anyway, her 3 mi tempo vs mine was:
- 6:41 / 6:38 (strong headwind)
- 6:28 / 6:30 (strong headwind)
- 6:04 / 6:13 (strong tailwind)

To put that in perspective, I pushed the pace a ton on the first two miles, trying to grind hard through the wind. Though when I was fading, she jumped in and pushed. Alot of back and forth until we hit 2 miles. Then we stopped for a few seconds to discuss the last mile, and then took off.

she dusted me.

haha.

*** I. GOT. DROPPED. ***



her form is really pro .. looks elite, no joke. Stride freq is mostly around 200, consistent.. just really fast/smooth turnover.

I figure she can help me get to a sub 1:20 half & sub 2:50 full marathon, and I can help her go sub 5 in a mile & sub 18 for 5k.. lmfao.

 

Quote from: LBSS on February 02, 2018, 11:54:45 pm

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

Quote from: Mutumbo000 on February 04, 2018, 06:12:19 am

Quote from: adarqui on February 03, 2018, 02:29:00 pm

Quote from: LBSS on February 02, 2018, 11:54:45 pm

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m <3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared" (until ~2015?) while all of you were grinding away, getting after it.

peace!

Personally I believe I'm done for anything 200m+ but now I'm motivated to beat my 60m (7.46 FAT) and 100m (11.37 FAT) times. In 2013 I was 80kg squatting 130kg. Today I'm 84kg squatting 155kg so I should have a faster 60m time...

rest/bw


02/04/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)







workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10

S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3

S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3

S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3

good session.