Author Topic: ADARQ's journal  (Read 1622529 times)

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adarqui

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Re: ADARQ's journal
« Reply #8490 on: November 20, 2018, 09:19:40 am »
0
damn. dude sent me the high res photos.. so sick. i didn't ask for him, he emailed them to me with "ALL YOU" in the subject.

\o/

will post em later. love it. hah. :ibrunning:

seifullaah73

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Re: ADARQ's journal
« Reply #8491 on: November 20, 2018, 12:12:06 pm »
+1
I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.

Using treadmill for long distance or short distance training.

Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.

As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.
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 #8492 on: November 20, 2018, 02:58:02 pm »
+1
I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.

Using treadmill for long distance or short distance training.

Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.

As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.

for sure, i think the treadmill could be a very useful tool for learning to maintain speed. i'm very erratic with pace changes, so it would probably help.

i don't think i could personally run 12.5 mph on a treadmill sustained though, i get dizzy/feel awkward on it.. i'd be scared of getting hurt.

i've seen lots of elite pros using it.. mo farah has tons of clips with him on it.

for me personally, I just need to start hitting multiple <goal_pace_efforts> per sessions.. ie like, not just one km at 2:55, more like 3.. not just 1 x 4:55, more like 3. so getting strong at the "repeat" level. Right now I can't repeat any of that, i've never hit multiple in a session. So it'll be a huge goal for 2019. Then I also need to work on hitting 2km straight at that pace etc. stuff like that. just keep extending it out.

but ya i really need the "strength" to be able to hit several per session.. i mean the more sub5 miles i can hit in one session, or sub3 km's, or combos of both .. the stronger i'll be.

right now i'm "one and done", which is exactly how it played out at Rockin Rib 10k.

good stuff man.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8493 on: November 20, 2018, 05:25:45 pm »
+2
my goodness. :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibjumping:


















adarqui

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Re: ADARQ's journal
« Reply #8494 on: November 21, 2018, 12:28:36 am »
0
yesterday: light day.

beat up from that fall last night. right hip, shoulder, knee, hip flexor

11/19/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good

09:00 AM: workout: beat up from that fall last night -> light: 52 min (grass/dirt/rocks, fasted, sweat shirt)
- https://www.strava.com/activities/1973691496

08:50 PM: workout: beat up from that fall last night -> light: 62 min (grass/dirt/rocks)
- https://www.strava.com/activities/1974651130

hip/knee/shoulder/right hip flexor-adductor/knuckles beat up from that fall. eek. really lucked out though, could have been alot worse. planned on doing a hard 1km tmw but, kinda doubt it now - to be safe.

turkey trot 5k on thursday sooo.. would like to feel good for it.

adarqui

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Re: ADARQ's journal
« Reply #8495 on: November 21, 2018, 12:32:42 am »
+1
today:

still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor

11/20/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good



09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)
- https://www.strava.com/activities/1975414253


light: 61 min (grass/dirt/rocks, felt great but still a little beat up)
https://www.strava.com/activities/1976398510

adarqui

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Re: ADARQ's journal
« Reply #8496 on: November 21, 2018, 12:37:54 am »
+1
more photos from sunday:

























adarqui

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Re: ADARQ's journal
« Reply #8497 on: November 22, 2018, 11:53:12 am »
0
got me a gift basket today (3 out of 4 years i've done it) at this tamarac turkey trot.

that's not why i'm posting tho.

i'm posting because this popcorn was so damn good (cony island classics, sweet & sea salty kettle corn):



and these tostones chips are damn good as well (samai tostones chips, lime):




lmao.. tearing this gift basket up. some really good stuff in there.

adarqui

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Re: ADARQ's journal
« Reply #8498 on: November 22, 2018, 12:48:39 pm »
+1

adarqui

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Re: ADARQ's journal
« Reply #8499 on: November 23, 2018, 12:52:26 am »
0
just making sure to post this from yesterday:

11/21/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good, chicken wings etc



November 21, 2018 at 9:14 AM: light: 40 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1977128636



November 21, 2018 at 9:11 PM: light: 30min (grass/dirt/rocks, bundled up)
- https://www.strava.com/activities/1978124321

adarqui

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Re: ADARQ's journal
« Reply #8500 on: November 23, 2018, 05:35:51 pm »
+1
yesterday:

race day! Tamarac Turkey Trot.. one of my favorite races to run bad in.. lmfao!

(ended up running decent)

11/22/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate enormous at a brazilian steakhouse, was completely wrecked.. the brazilian cheesecake + 3 scoops of ice cream did me in.




race: Tamarac Turkey Trot 5k: 7th OA (1st AG) @ 17:53 official (17:45 watch) /// 3 out of 4 years getting a gift basket! :D /// -36s faster on this course
started out decent. but eventually slowed and fell into a rhythm with that so kept it there.

- https://www.strava.com/activities/1978882970
- https://connect.garmin.com/modern/activity/3178223095
- https://www.endomondo.com/users/26420622/workouts/1232808831
- http://www.splitsecondtiming.com/results/2018/tamarac2018.php
- 7th OA / 1st AG @ 17:53 (17:45 watch)

happy to get a gift basket again after last year's debacle (stomach death) :D

heart rate still high as fu*k in 5k's lately.

this is such a huge local race lmao. like 2k+ people.









i didn't look at my watch at all.. which was surprising given the last two splits being EXACT. I thought I was going faster than I was though because of what it said at the 2 mile marker.

all good though.. just glad i didn't have a train wreck race. first time that's happened at this race. every other year has been a debacle.. i think because i put too much thought it - it being my "home town" race & such.

anyway, happy how i ran tbh.. went out with the leaders but just didn't feel the best, so found a slower gear at ~5:52 min/mi (without looking at my watch) and just held it.


went to a brazilian steakhouse later and ate so much food.. the desert really did me in: brazilian cheesecake + 3 scoops of ice cream.

adarqui

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Re: ADARQ's journal
« Reply #8501 on: November 23, 2018, 11:14:26 pm »
0
light day.

feel decent.

11/23/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.



09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1980641994



06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.
- https://www.strava.com/activities/1981393995


adarqui

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Re: ADARQ's journal
« Reply #8502 on: November 24, 2018, 11:41:06 am »
0
hard speed day!

hit the halfway point of my "50" sub5's/sub3's.

11/24/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!
- https://www.strava.com/activities/1982296244
- https://connect.garmin.com/modern/activity/3182353903
- https://www.endomondo.com/users/26420622/workouts/1233601675

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!









05:00 PM: workout: bw
- surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8


06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in
- https://www.strava.com/activities/1983141872

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

:D

adarqui

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Re: ADARQ's journal
« Reply #8503 on: November 24, 2018, 01:30:02 pm »
0
hah. cool.


adarqui

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Re: ADARQ's journal
« Reply #8504 on: November 24, 2018, 05:27:44 pm »
+1
btw just noticed a math error. I dropped 36s off of my turkey trot 5k time, not 24s. nice!