Author Topic: chasing athleticism  (Read 923990 times)

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adarqui

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Re: chasing athleticism
« Reply #4500 on: December 20, 2018, 09:47:33 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.

there's no such thing as a longer stride shuffle.. :D

nah.. even the best runners in the world know how to shuffle. you're probably used to landing with foot further out in front of you, ie reaching out a bit. in a very light shuffle/trot, you land directly underneath you, just nice and relaxed. it's just a very limited ROM movement, ie, very short stride length, low stride frequency.. just really relaxed & gentle.

warmups should start out like that imho.

Quote
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.

lool wuut.

Quote
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.

right it's something you'll need to learn about yourself.

just think of it like warming up soup.

ur soup. how would you heat up soup? u just throw the soup into a burning hot pan over incinerating fire? or you pour the soup into a pot, put it on the stove, and heat it up slowly. what if the soup is frozen? or just cold? or already warm af.

running and jumping is like that .. some days you need bigger warmups etc, some days - less so.

i've always been a fan of a progressive warmup. with jumping, i'd start out with dribbling, then go to layups, then work on very light jumps, trying to get sometimes millimeters higher per jump .. exercising lots of control, trying to take my CNS by the reigns. eventually working up to harder jumps from short run-ups, then harder jumps from nearly full run-up, then near max full run-up, then max full run-up etc.

i do the same thing with running.

also, for strides, they are ~20-100m .. i personally like them around ~20-50m, let's say 5-10s. 100m is too long for me, it's an actual effort.

and nah it's not a sprint. it's running, just fast running. but not sprinting.

u want to maintain running form, or the form you're basically aiming for during your actual run. and like i said before, it's progressive. ie, slow 30m stride, moderate 30m stride, bit faster than moderate 30m stride, fast 30m stride etc.

pc!

maxent

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Re: chasing athleticism
« Reply #4501 on: December 20, 2018, 10:46:28 pm »
+1
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..
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adarqui

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Re: chasing athleticism
« Reply #4502 on: December 20, 2018, 11:14:16 pm »
0
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..

ah damn. ya be careful.

try to avoid accumulating tweaks early on. don't want to push through things like that, causing them to become chronic. especially early on.

also for shuffles/trots, remember that even just a 30-45 min trot is a great form of running itself. very slow relaxed running still benefits, especially if you need recovery .. those are great for recovery. my speed is usually much better after a very relaxed slow run day.

maxent

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Re: chasing athleticism
« Reply #4503 on: December 21, 2018, 09:24:46 am »
+1
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..

ah damn. ya be careful.

try to avoid accumulating tweaks early on. don't want to push through things like that, causing them to become chronic. especially early on.

also for shuffles/trots, remember that even just a 30-45 min trot is a great form of running itself. very slow relaxed running still benefits, especially if you need recovery .. those are great for recovery. my speed is usually much better after a very relaxed slow run day.

i followed your recommendation for tonight's ez run. didn't bother my glute and i felt like shit before the run and really great afterwards. sort of a recovery run. beautiful. thanks!!
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adarqui

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Re: chasing athleticism
« Reply #4504 on: December 21, 2018, 06:22:39 pm »
0
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..

ah damn. ya be careful.

try to avoid accumulating tweaks early on. don't want to push through things like that, causing them to become chronic. especially early on.

also for shuffles/trots, remember that even just a 30-45 min trot is a great form of running itself. very slow relaxed running still benefits, especially if you need recovery .. those are great for recovery. my speed is usually much better after a very relaxed slow run day.

i followed your recommendation for tonight's ez run. didn't bother my glute and i felt like shit before the run and really great afterwards. sort of a recovery run. beautiful. thanks!!

ah nice. good work!

ya light running like that is very important and very beneficial. lots of people run "too hard, too often", it's probably the most well known issue in the running/endurance community.

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4505 on: December 21, 2018, 08:09:19 pm »
+1
Bodyweight(AM): 81.7kg (22th dec)
Diet compliance: 11/11 days
Daily Squat: 35/35 days
Daily Run: 35/35 days
Basketball skill work:


Morning:
  Ez TM run - 6km - 45:12, 07:32 pace 

Noon:
  BS 4x135, 1x142.5, Belt BS 6x130
  Dips 12xBW 
  Back Xtn 15x(40kg, bands)

Evening:
  Run 5km, 28:10, 05:36 pace (PR; distance, 5k time)


Notes:
Another hot day. I'm going to to the ez run in the AM and try push in the PM run for a change.  Can't be bothered going out in 43(!!) degree heat just to torture myself. Hopefully this means my lunch squat session will benefit too, cos im knocking on the door of PR territory and suprisingly weigh as little as 81.7kg (?!). I may well have expected to read 83.x something today as i did a refeed last night but it was the first night of unbroken sleep ive had in months - so my theory that i'll lose a bit of water anytime i manage a good night of sleep came true.
« Last Edit: December 23, 2018, 07:34:29 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

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chasing athleticism -- summer training 2019
« Reply #4506 on: December 22, 2018, 08:12:56 pm »
0
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:


Morning:
  

Noon:
  

Evening:
  


Notes:
« Last Edit: December 22, 2018, 08:15:54 pm by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4507 on: December 22, 2018, 08:14:01 pm »
-2
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:


Morning:
 TM Run 6km, 36:15  

Noon:
BS 3x135, 2x137.5, 1x140, Belt BS 7x130
Back Xtn 16x(40kg, bands)

Evening:
Run 5.5km, 32:15, 05:48 pace (PR; distance) 


Notes:
Sadly that's two squat workouts ruined by  'couples who train together'. They end up RIGHT next to me and i just feel self conscious cos i dont want to demasculate the invariably weak little dude who is with his woman and you're just trying to hit a PR and need to be mentally dialled in and aggressive. I have no problem being aggressive if the dude is training alone, or if it's two women, or a strong dude and a woman, but something about the combination of a weak guy trainer with his gf just kills my mood. I feel like if i act aggressive i'll be making him look bad infront of his woman so i just lose the mental battle out of politeness. Sucks cos before they showed up the gym was practically empty, as soon as i get to my last warmup before the first workset, (both days) the couples show up and then i gotta watch the weak guy balance plates around me in my peripheral because he's not respecful enough to wait for the guy lifting heavy to finish his set. Might say something next time, like you girls are killing it.
« Last Edit: December 23, 2018, 07:36:24 am by maxent »
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Mikey

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Re: chasing athleticism -- summer training 2019
« Reply #4508 on: December 23, 2018, 05:23:09 am »
+2
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:


Morning:
 TM Run 6km, 36:15  

Noon:
BS 3x135, 2x137.5, 1x140, Belt BS 7x130
Back Xtn 16x(40kg, bands)

Evening:
  


Notes:
Sadly that's two squat workouts ruined by  'couples who train together'. They end up RIGHT next to me and i just feel self conscious cos i dont want to demasculate the invariably weak little dude who is with his woman and you're just trying to hit a PR and need to be mentally dialled in and aggressive. I have no problem being aggressive if the dude is training alone, or if it's two women, or a strong dude and a woman, but something about the combination of a weak guy trainer with his gf just kills my mood. I feel like if i act aggressive i'll be making him look bad infront of his woman so i just lose the mental battle out of politeness. Sucks cos before they showed up the gym was practically empty, as soon as i get to my last warmup before the first workset, (both days) the couples show up and then i gotta watch the weak guy balance plates around me in my peripheral because he's not respecful enough to wait for the guy lifting heavy to finish his set. Might say something next time, like you girls are killing it.

Change your attitude brother! Instead of feeling sorry for someone for being weak and not wanting to 'show them up', you should lift even bigger to inspire and motivate them.
"IMO, It didn't happen if it's not on vid/official"- adarqui

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adarqui

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Re: chasing athleticism -- summer training 2019
« Reply #4509 on: December 23, 2018, 10:45:09 am »
+2
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:


Morning:
 TM Run 6km, 36:15  

Noon:
BS 3x135, 2x137.5, 1x140, Belt BS 7x130
Back Xtn 16x(40kg, bands)

Evening:
Run 5.5km, 32:15, 05:48 pace (PR; distance) 


Notes:
Sadly that's two squat workouts ruined by  'couples who train together'. They end up RIGHT next to me and i just feel self conscious cos i dont want to demasculate the invariably weak little dude who is with his woman and you're just trying to hit a PR and need to be mentally dialled in and aggressive.

i just don't get how in the world you'd think you are "demasculating" him.

he's got a woman. he's probably good.

Quote
I have no problem being aggressive if the dude is training alone, or if it's two women, or a strong dude and a woman, but something about the combination of a weak guy trainer with his gf just kills my mood. I feel like if i act aggressive i'll be making him look bad infront of his woman so i just lose the mental battle out of politeness. Sucks cos before they showed up the gym was practically empty, as soon as i get to my last warmup before the first workset, (both days) the couples show up and then i gotta watch the weak guy balance plates around me in my peripheral because he's not respecful enough to wait for the guy lifting heavy to finish his set.

toxic ^^ :(

Quote
Might say something next time, like you girls are killing it.

wtf?

please don't do that. that would be unbelievably disrespectful.

also, doing stuff like that doesn't always turn out the way you think it will.. you never know who you're dealing with in life.




Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:


Morning:
 TM Run 6km, 36:15  

Noon:
BS 3x135, 2x137.5, 1x140, Belt BS 7x130
Back Xtn 16x(40kg, bands)

Evening:
  


Notes:
Sadly that's two squat workouts ruined by  'couples who train together'. They end up RIGHT next to me and i just feel self conscious cos i dont want to demasculate the invariably weak little dude who is with his woman and you're just trying to hit a PR and need to be mentally dialled in and aggressive. I have no problem being aggressive if the dude is training alone, or if it's two women, or a strong dude and a woman, but something about the combination of a weak guy trainer with his gf just kills my mood. I feel like if i act aggressive i'll be making him look bad infront of his woman so i just lose the mental battle out of politeness. Sucks cos before they showed up the gym was practically empty, as soon as i get to my last warmup before the first workset, (both days) the couples show up and then i gotta watch the weak guy balance plates around me in my peripheral because he's not respecful enough to wait for the guy lifting heavy to finish his set. Might say something next time, like you girls are killing it.

Change your attitude brother! Instead of feeling sorry for someone for being weak and not wanting to 'show them up', you should lift even bigger to inspire and motivate them.

^^ this x 1000.

also, would probably be better not to even think about inspiring/motivating this guy. instead, there could be some good stuff one could learn from him. who knows.

maxent

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Re: chasing athleticism
« Reply #4510 on: December 23, 2018, 08:52:15 pm »
-1


This is kinda what bothers me about it 
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4511 on: December 23, 2018, 08:54:12 pm »
0
Bodyweight(AM): 83.1kg (24 dec)
Diet compliance: 0/0 days
Daily Squat: 37/37 days
Daily Run: 37/37 days
Basketball skill work:


Morning:
Long TM Run 60min, 8.08km, 7:26 pace (PR; distance) 

Noon:
BS 5x133.5, 1x137.5, 2x140B, 8x130B
Back Xtn 17x(40kg, bands)

Evening:
Run 5km, 30:50, 06:09 pace


Notes:
Chance of getting a PR is very slim .. i think i need perfect conditions for that to happen (eg no one else in the gym or on other side where the dbs are). I just can't go for limit strength sets w/ ppl around me. The gym has a massive wall of full size mirror in front and i see pretty much the entire gym floor (except the db area) in my peripheral and it just inhibits my ability to dial in for a PR level focus. Just have to wait for hte right moments i guess, i can't do much else. Oh well.
« Last Edit: December 24, 2018, 09:11:29 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

adarqui

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Re: chasing athleticism
« Reply #4512 on: December 23, 2018, 09:04:01 pm »
+1


This is kinda what bothers me about it

i dont get it?

what's mansplaining have to do with it? confused.

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4513 on: December 24, 2018, 09:41:15 pm »
+1
Bodyweight(AM): 82.3kg (25 dec)
Diet compliance: 1/1 days
Daily Squat: 38/38 days
Daily Run: 38/38 days
Basketball skill work:


Morning:
TM Hill Run 6km - 3°x10min, 4°x10min, 5°x10min


Noon:
BS 5x135, 1x140, Belted BS 3x140, 5x135
Back Xtn 17x(40kg, band)

Evening:
 No run - had to go to a xmas thing (sad)  


Notes:
I was getting bored of the same old thing every day so i decided to change the incline variable. No reason why TM training can't actually be harder or better than real world training if you use it properly. I always use an incline of 1 but today i went up to 5 and then in 2.5min intervals, dropped down to 0 while increasing speed up to 12km/hr (from an initial 7km/hr), for the last 2.5 mins just to see how it 'felt'. If i was going to go for a TM PR i'd prob struggle to get it at speeds over 12km/hr. Not sure if that's because i'm not fast enough OR if my TM is not really good at speeds higher than 12km/hr (sub 25 pace), cos my feet start slipping. Might be shoes or the motor struggling (it's just a home one not a fancy commercial one). Tbh it would be a good idea to one day do a run on the gym treadmill just to see how different it is, it may be i'm capable of more than i am at home.

Some other observations and thoughts from the TM hill run:
1- dropping from 5° to 4° felt so much easier than subsequent changes although i was obviously then increasing speed more so that might have something to do with it
2. If there is some kind of limit to my TM around 12km/hr then maybe instead of trying to get faster i should try to do more work at speeds around 11km/hr but with greater and greater inclines? That might translate to more training effect than trying to get to 15km/hr (4:00 pace) on this treadmill. However i may just be unfit/slow as a possiblity, im not sure
3. Watched a video on TM/RL running and the person claimed wind resistance becomes an issue at higher speeds IRL whereas on a TM you don't have that problem. The wind resistance is greater for taller guys than smaller ones. Maybe i shud aim for a sub 20 on the TM first, possibly on another TM tho. My old gym had those natural ones but whenever i tried them i found them very difficult lol so i never liked them for some reason

I realised last night ive ran 25km in the last 48hrs which is prob more than i had in my entire lifetime before this daily training experiment started. The 'gains' have been incredible, albeit not the PR kind (yet). I wake up feeling refreshed and energetic, recovery is nothing short of amazing. In the past after a 'hard' workout, i'd be completely destroyed for the rest of the week. Now it's just almost if it didn't happen because it's a daily occurrence so the body just deals with it as per normal. Not having the distinction between 'rest' days and 'workout' days has some downsides (in lifestyle terms) but in terms of effectiveness, it's nothing short of amazing. As i do more running my body comp seems to be improving as well, something to watch. It kind of makes sense tho, whenever i started playing basketball after a break, the first few weeks/months always saw rapid changes to body comp which i now understand is prob from being 'active' for a couple of hours at a time, albeit at a low pickup intensity, which is where my running seems to be heading lately. Maybe mimicking that same effect. Having said that, im not sure if the longer, slower runs ive been doing will actually help me achieve my running goal (sub 20 5k) .. i could be just wasting my time doing lots of slow kms for all i know. May need to do at least one or two hard runs in a week to just make sure i'm still making progress on that front. Thinking of possibly doing a saturday park run this weekend to find out but idk if it's worth it at my present stage of fitness.
« Last Edit: December 25, 2018, 09:54:51 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

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Re: chasing athleticism -- summer training 2019
« Reply #4514 on: December 25, 2018, 08:25:01 pm »
+1
Bodyweight(AM): 82.5kg (26 dec)
Diet compliance: 2/2 days
Daily Squat: 39/39 days
Daily Run: 39/39 days
Basketball skill work:


Morning:
TM Hill run - 2°,~40min,  6km

Noon:
BS 3x137.5(paused 1st; PR), 2x140, 5x140B
Dips 3x8x16
Back Xtn 19x(40kg, band)

Evening:
Run 6km, 36:01, 6:01 pace (PR; distance)



Notes:
Another hill run .. this time i kept the speed at 9km/hr and a 2 degree incline, still a pretty good workout. I finished the last km at around 12-15km/hr and sure enough my R foot started slipping .. so not sure if i can blame the motor but at least around 12km/hr i can maintain the pace even with an incline, i guess i will keep cranking the incline over time and hopefully it will translate to faster flat times.

Another good squat day, loving how quiet the gym is around this time of the year .. calm before the storm. im slowly starting to gain some confidence i'll be able to get out of baby weights soon, anything lower than 140kg is nothing accomplished. 140-150kg volume is where i need to be. Anything sub 140kg just doesn't translate to heavy singles in my experience. last summer when i was using 137.5kg for 10 sets of 5  and going up to 140kg just dropped me down to like 6 sets of 5, the change really is that dramatic. And after that 140kg i i couldn't even do a couple of sets of 5 at 142.5kg, but in any case all i managed was a very difficult 160kg single - that's it, not even 20kg more than my worksets. So i know ive accomplished almost nothing so far, the real work is about to begin to get my max singles around 165-170kg (2xbw).

Evening run was freaking gorgeous ... like wow. I kinda knew it would be today because it was a beautiful day but i didn't wanna carry a phone with me so i cud take some photos. Wish my running shorts had a zipped pocket for a phone.

« Last Edit: December 26, 2018, 07:17:34 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template