Adarq.org

Hey i remember reading someone leaving the top holes for shoelaces empty to get mroe dorsifllexion. Has anyone explore that with basketball shoes, more specifically lowtops that are otherwise perfect? I haven't tried it myself, just curious. Having said that, i haven't really analysed my dunking technique to see if it could benefit from more knee bend. maybe.. will look into itt

i did that naturally alot when i played basketball, just hated the laces dig into my ankles.

not sure though.. kind of interesting.

One thing I loved about the way I jumped/dunked 5 years ago was, I never worried about technique at all.. I simply focused on building more horse power, getting lighter, learning how to "stim" myself through MSEM & caffeine & concentrated blocks + deloading etc.. So it's kind of funny how with running and SLRVJ, i've gone on these tangents of analyzing my form etc. I think I had it right the first time........ Though, I am glad i'm changing up my running/SLRVJ form because:

1. my midfoot running form changes will only allow me to go much faster in the future
2. my recent "less heel contact" for my SLRVJ will probably protect my feet/heel more when planting in SLRVJ

so perhaps two good things to come from some overanalysis.. dno yet.

pc!

in my exp. the shoe weight makes no difference lol. unless you were wearing something as heavy as hiking boots thats when it counts, but all ball shoes weigh about the same, i guess the only difference is the placebo a light shoe would give you lol.

i'm weak af. when i put on my hyperdunks, i walk around for like 2 seconds, then i take them off. they feel horrible.

shoe weight definitely makes a difference for me.. it could all be mental, but that's still significant. All I know is I wouldn't want to run/sprint/"do plyometrics" in basketball shoes.. i'd rather do that in XC flats.. so if i'd rather "fly" in XC flats, why would I ever want to wear basketball shoes? ... especially since I don't actually play basketball anymore.

so that's why I have this problem with basketball shoes.. they have all of this extra support/protection/weight for playing basketball, which I don't play. If someone made a ~4-5 oz XC flat style shoe but, with a stronger sole for jumping, I think i'd be in heaven.

the lightest shoes I have right now are my NB 5000 v2 running shoes .. which I enjoyed jumping in until I hurt my heel. I kind of think jumping in those shoes was more risky than my XC flats because even thoug they have more heel protection (for running), it's this hard foam-like substance that I think shifted when I planted in my SLRVJ.. which caused some kind of damage to my "heel area'. Now it flares up slightly on occasion when jumping in my XC flats - but never to the initial extent when I injured it in my NB 5000 v2's. My XC flats are more like ~5 oz and have a strong rubber on the bottom, instead of that weird space-age foam material. I think it offers more protection.

I should have designed myself a damn shoe .. i'll do that in the future. 

I want one shoe I can run, sprint, jump, and dunk in..

Eh, metronome works great. It really helps you focus. I set it at 90 BPM, so, if I hit that beat with the same leg every time, that makes it 180 SPM. I actually had trouble maintaining 180 SPM which is odd .. so that was a good discovery.

splits:
- 5k: 21:09
- 6:21, 6:57, 7:07, ~6:37

felt like pretty much the same effort (low power but still feel like crap) as previous morning sessions, but was significantly faster. completely drenched by the end, i'm still whining about the heat/humidity.

<- bich.

for 5k: my goal for september is to simply hit a 19:xx .. which i'm close to if i actually man up and push myself.. so not TOO worried about it.. then the goal for October will be to finally hit 18:xx, I think.





also, today five years ago:

session started out great, 10 jumps in, hamstring/quads just become crazy tight, session done.. wanted to make my first dunk mix off single leg, landing a few types of dunks.. didn't even get to go 100% max today and still got up good, SLRVJ IS MY FUTURe.

see any similarities?

shhhhhhhhhiiiiiiiiiiiiittttttttt....... i didnt even get to jump max.. my left leg is wrecked.. i mean ill be able to dunk again on tues or wed, but this single leg shit is a pain to get adapted too..

left hamstring/glute = murked, left 'leg' feels dead, left lower back = painful, left shin = achy, haha...

anyway ,gotta take my time, koz my SLRVJ is going to eclipse dlrvj for sure.

my left hamstring is wrecked. hehe. at least my left leg doesn't "feel dead" though, that was horrible. That's what made my stop jumping at the time. Felt like a shin-splint in my thigh.

left hamstring still sore.

consistency consistency .. consistency.



09/03/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~6.5 hours
last night fell asleep: ~11:30 PM
wakeup = 6 AM 
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = left hamstring
aches = none
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 1



Food

6 AM

- orange juice
- half of a premade madagascar coffee drink



Session: Morning

8 AM
- 82 F @ 89% humidity
- heat index: 92 F
- wtf


run: 3.17 mi in 23:58
- dead, but lungs felt decent
- 5k: 23m25s
- splits: 7:22, 7:48, 7:33, rest: ~7:21

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also



Food

8:30 AM

- 2% milk
- banana



Food

12 PM

- green tea
- blueberry smoothie drink
- huge salad: 9 oz spinach, olive oil, 1 lemon, mixed nuts, asiago cheese, stacys pita chips



Session: Evening

7 PM

light walk: 4.84 mi in 1h:36m:36s
- tried not going heel toe, felt good but made my feet achy

barbell half squat:
- 45 lb. @ 2 x 15
- 135 lb. x 5
- 185 lb. x 5
- 225 lb. x 10
- 245 lb. @ MSEM: 8 x 1
-- first rep was tough.. then next 7 were solid .. good depth, slow on the way down, accelerate on the way up .. good set
-- ~1+ minute rest between singles

S1: barbell calf raises:
- 135 lb. @ 3 x 10

S1: neutral grip pullups:
- BW @ 3 x 6
-- fast


Food

10 PM

- 2% milk



Food

10:30 PM

- 2% milk
- half of a brie + turkey sub
- some stacys pita chips
- bunch of water
- 2 x banana
- vegan fudge brownie



no programming.. didn't want to annoy myself with it today.

took these pics when i was out walking.. i like how they came out. it was storming out and almost dark but, the sun popped out at some point.. i love when the sun/sunlight pops out through storm clouds, looks cool.





tomorrow's morning run (if i'm able) will include teh 180 SPM (strides per minute) metronome!! ;f 

pc

Meeting my new nephew tonight so planning a dinner and about to look at a truck mainly just for winter and use the impala as a daily driver so I don't rack up so many miles on it.  Especially winter driving with all of the tire spins and what not.

Looked at a legacy earlier and the salesmen could pared the interior to a Lexus, I've never laughed so hard in my life

even if true (interior of lexus), just what people buying a truck really want.. lmfao.

Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.

yo. i'm 100% sure you could hypertrophy it to some extent.. as much as quads, glutes, or traps? I doubt it..

and ya I would focus more on the ~10+ rep ranges for targeting the hip flexors. I definitely wouldn't recommend really heavy training with that muscle group - sounds like a great way to cause problems/strains. The hip flexors aren't primarily anti-gravity muscles so, no need to go crazy with them in terms of intensity.

Regardless of whether size is possible or not, hit with the 10-20 rep range .. IMHO.

Unweighted or slightly weighted static holds are also pretty damn effective.. have to be careful with those though, a bit more risky than safe, clean, light reps.

pc!!

dno if she has an endomondo/strava etc, but man she's pretty beast:

http://arkansasrunnermom.com/wordpress/races-prs

runner mom.

Personal Records
Marathon- 2:58:25 (6:49 pace) 10/15
Half Marathon- 1:23:50 (6:24 pace) 12/13
15 K- 58:31 (6:14 pace) 2/16
10 K- 38:08 (6:10 pace) 5/14
5 K- 17:52 (5:46 pace) 7/13
2 mile- 11:34 (5:45 pace) 3/16
1 mile- 5:17 6/13

https://www.athlinks.com/athletes/126679371