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adarqui

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Re: chasing athleticism -- summer training 2019
« Reply #4485 on: December 16, 2018, 12:28:31 am »
0
Bodyweight(AM): 81.6kg (16th dec)
Diet compliance: 5/5 days
Daily Squat: 29/29 days
Daily Run: 29/29 days
Basketball skill work:

Training:
AM Hard run 3x5:40 repeats of 1.33km @ 12.5km/hr for a total of 4km (PR)

Notes:
So it's annoying having my squat run and run run off by one. lol. im just going to pretend i didn't do one day of squatting to start with and that way i'll have the same number of days at 29. Long term it will make it easier.

That hard run was brutal. I'm realising why the (lifting biased) internet hates cardio so much lol. it's easier doing a hard set that's over in a minute, minute-and-half max than the hellish torture of sustaining a hard pace. I wanted to die/quit all thru that run. 

lol. running can be very brutal.

nice relaxed running should be enjoyable tho .. not sure how anyone can hate it, other than just being "bored". but if people get bored so easily, i question that. :D

Quote

Nice work!
Thanks. I really appreciate the support, esp with the track suggestion. I'm really enjoying it  :highfive:

nice!

maxent

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Re: chasing athleticism
« Reply #4486 on: December 16, 2018, 07:20:53 pm »
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So are we the only ones in the 600mg or more caffeine per day club? You, Kingfish, and me? Sometimes I feel like I need 500 mg caffeine just to make it to the gym.... this can't be good.

when i was dieting down i was using 600mg a day. Down to 500mg since now i use 200mg for the morning run (which does nothing, it's just habit.. i don't even feel anything but i believe it might help me perform/recover better slightly). For the squat session at lunch i use 300mg. Again don't really get anything out of it but if i didnt use it i'd perform worse so ya i just take it. My idea was to drop down after cutting but im trying to get my lifts to somewhere respectable first..
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maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4487 on: December 16, 2018, 07:43:02 pm »
0
Bodyweight(AM): 82.0kg (17th dec)
Diet compliance: 6/6 days
Daily Squat: 30/30 days
Daily Run: 30/30 days
Basketball skill work:

Training:
AM Run, 1km warmup, 3km in total of 15 minutes with a 2min rest in between at 12.2-12.7km/hr
PM BS 6x100, 6x122.5, 3x132.5 (paused 1st reps), 1x140, Belt BS 1x147.5
PM BS 6x100, 1x120
PM Run ~ 500m in the park

Notes:
Ok treadmill running is fools gold. I'm delusional if i think it means anything in the real world. But the alternative isn't outdoor running, it's no running. Better than nothign right? I just can't bring myself to commit to pounding the concrete in the summer heat. lol. Trained in the evening at my new gym just up to a 120kg single and i called it a day to go run, but i didn't really do anything, just find it so demotivating that i can't even maintain a 6:00 pace in the real world as opposed to the fake world of the treadmill. What a waste of time.
« Last Edit: December 17, 2018, 09:30:24 am by maxent »
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adarqui

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Re: chasing athleticism
« Reply #4488 on: December 17, 2018, 12:02:07 pm »
+1
you just got into it but you're demotivated. lool. not good. stop stressing the clock.

as for heat.. run outside at night?

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

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

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

maxent

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Re: chasing athleticism
« Reply #4489 on: December 17, 2018, 09:19:43 pm »
+1
you just got into it but you're demotivated. lool. not good. stop stressing the clock.

lol i was running very relaxed/slow and just couldn't believe that even at that slowish pace of 5:something i was struggling to reach 500m .. talk about a reality check! It seems i've barely started to crawl when i thought i was well on my way to run  :o

Quote
as for heat.. run outside at night?
just might have to start doing that imho. either that or super early in the AM?

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

i literally didn't think the disparity would be that huge. It's almost like there is zero carry over. The only thing i can think of is if you use the treadmill to work at the limit of your ability it might be training CV system but in a really unique way which won't transfer to real world running. So i think the only way treadmill running can help you is you already have a good amount of real world running training and the treadmill just keeps, in LBBS words, 'the embers burning'.

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

said it even better. you nailed it

Quote
Mo Farah has tons of clips of himself on the treadmill. He does some long runs on there (15-20 miles and such).
yea actually it was from watching mo's video about treadmill running that i thought i was on the right track. thanks mo, you gave me false belief :(  treadmill running probably just acts as some kind of recovery for him and not much. i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?
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maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4490 on: December 17, 2018, 09:22:05 pm »
0
Bodyweight(AM): 82.1kg (18th dec)
Diet compliance: 7/7 days
Daily Squat: 31/31 days
Daily Run: 31/31 days
Basketball skill work:

Training:
AM Run 1.5km - 09:17 at 06:04 pace (PR), TM run 1.5km in 7 mins @ 12.9km/hr.
PM BS 6x100, 6x125(paused 1st), 1x140, Belt BS 8x120
PM Back Xtn 17xBW(+20kg, band)
PM Run 2.5km - 15 mins at 05:55 pace (PR!)

Notes:
My first real world run ever, lol. I find the TM run to be more challenging to CV system but the real world run more challenging to my muscular system, if i can put it that way
« Last Edit: December 18, 2018, 07:24:56 am by maxent »
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adarqui

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Re: chasing athleticism
« Reply #4491 on: December 17, 2018, 10:44:39 pm »
+2
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

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

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

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

seriously, that's my advice.

:ninja:

maxent

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Re: chasing athleticism
« Reply #4492 on: December 18, 2018, 07:29:03 am »
+1
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

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

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

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

seriously, that's my advice.

:ninja:

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

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

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Re: chasing athleticism
« Reply #4493 on: December 18, 2018, 12:02:30 pm »
0
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

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

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

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

seriously, that's my advice.

:ninja:

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

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

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

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4494 on: December 18, 2018, 08:25:35 pm »
+2
Bodyweight(AM): 82.1kg (19th dec)
Diet compliance: 8/8 days
Daily Squat: 32/32 days
Daily Run: 32/32 days
Basketball skill work:

Training:
AM Run 3km, 16:48,  5:30 pace, 145HR, 125cm stride, 145 step freq (PR)
PM BS 6x100, 6x127.5, 1x142.5, Belt BS 9x122.5
PM Refresh UB:  OHP 6x40, 3x50, Chinup 5xBW
PM Run 2.5km 13:58, 5:33 pace, 149 HR, 145cm stride, 146 step freq

Notes:
Went for my first proper day run. It was hot and almost difficult. I think evening runs will be my go-to thru the summer but i may be playing basketball tonight so i went for an AM one today.
« Last Edit: December 19, 2018, 09:46:24 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4495 on: December 19, 2018, 03:13:55 am »
0
Just making a note that my bodyweight is a bit higher than i'd like it to be. I've been eating to recover from daily training but i don't think my hormonal levels have yet recovered from the 6-8 fucking months of cutting i did this year. So just need to be careful for a while before they go back to normal and i can start to eat more food. Making the tough decision to cut out the daily bowl of pasta ive been having every night as a treat after dinner. I'll add it back maybe mid january or so when im closer to PR levels on my lifts.
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maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4496 on: December 19, 2018, 09:03:34 pm »
+1
Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work: T

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times. But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior? Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions. Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.
« Last Edit: December 22, 2018, 04:22:45 am by maxent »
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adarqui

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Re: chasing athleticism -- summer training 2019
« Reply #4497 on: December 20, 2018, 09:02:23 pm »
+1
Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work:

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times.

yup makes sense. that's the way it normally goes. unless you're running too hard from the getgo (ie race-life, or going too aggressive in a workout).

Quote
But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior?

nah.. you're just too "afraid" to run super slow. probably ego-ish etc. most people have that "issue".

my warmup pace is like 9:XX-11:XX min/mi, i look like a 90 year old man........... lmfao.

to warmup, go CRAZY slow and throw in progressively more intense short strides, until you are ready to go.

for speed workouts, I like to do:
- 1 mile very light (9:XX-11:XX min/mi)
- 1 mile with progressively more intense strides at 0, 0.25, 0.5, 0.75
- 0.5-1 mile extremely light
- crank

for light workouts:
- 1 mile very light (9-11 min/mi)
- pick it up slowly



Quote
Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions.

you might just be a morning runner. it's real. i'm an evening runner.

it can also fluctuate, and it's trainable.

Quote
Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.

nice!!

maxent

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Re: chasing athleticism
« Reply #4498 on: December 20, 2018, 09:20:05 pm »
+1
It's funny cos ive tried the force myself out at a shuffle to warm up . But it seems my body is more 'efficient' at longer strides, so it ends up feeling not just unnatural at a glacial pace, but also not easy? last night's run i kept myself at a slowish pace thinking it would be more enjoyable (06:17 /km) and it was still fairly challenging. Morning runs just feel like torture every second, whether im warming up or running at my limit (which happens pretty much 99.0% of the time). During i just tell myself this isn't something i wanna do ever again. On the drive after the run i'm like i did it, bring on tmr. lol.

This morning i did a 500m warmup. It was prob the hottest morning run i've done. I wasted my winter doing stupid lyle mcdonald shit when i could have been making the most of those awesome conditions for getting into running shape! fuck that guy. but i digress. i jogged slowly out, then I walked a bit, sprint a bit (strides?), jogged a tiny bit more, and then when i hit 500m i just stopped. looked at my watch and this was the data for that 'run':

0.51km - 02:44 - pace 05:16"

so i have to some figuring out to do but i think any warmup is better than no warmup so i'll figure out what it takes my body to feel ready to go, which i dont have an answer for yet.
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maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4499 on: December 20, 2018, 09:26:34 pm »
0
Bodyweight(AM): 82.2kg (21th dec)
Diet compliance: 10/10 days
Daily Squat: 34/34 days
Daily Run: 34/34 days
Basketball skill work:

Training:
Morning Warmup run 0.5km,  Hard run 2x1.9km (see notes; PR)
Lunch BS 6x100, 2x120, 6x132.5(paused 1st reps), 1x140, Belt BS 8x127.5
Evening Ez run - 2.5km  - 16:21, pace 06:31

Notes:
Morning run notes:
1/1 1.9km - 09:37 - 05:01 pace
1/2 1.9km - 09:46 - 05:06 pace

The heat killed me in the lap back. yikes. But progress in that i ran further. I was bargaining during the run saying, just do 250m more than last time and wasted all this mental energy calculating what that would mean for my goal etc. 2km just felt too far to lap tho. Maybe tmr. Falling in love with the adidas ultraboosts .. it's like wearing a sock more than a shoe. So nice.
« Last Edit: December 21, 2018, 09:24:08 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template