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Almaz Ayana Smashed the World Record in the 10,000m by 14 Seconds!!! Which has stood for 23 years.
It was soo fast that the person who came second place, almost broke the world record too and dibaba who came third broke the olympic record and there were 14 PB's in that race, including the first, second and third place runners.
    

damn that is crazy.

maybe the track is smaller? lol jk.

lmao

<a href="http://www.youtube.com/watch?v=XuIHTiDwlTU" target="_blank">http://www.youtube.com/watch?v=XuIHTiDwlTU</a>

BW: 78.4kg / 172.8lb

Ive started eating 2 chicken breasts a day as of yesterday. No more fucking around. Wanna get this done asap.

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Training today.. gnna be good

nice.

kinda like GOMAD but probably healthier.

everglades bugs.. it's like ~3 inches. these monsters are nearby.. ;f

Nice man! I just bought myself the NCAA Spalding ball and pumped it to the max.

nice! how's the bounce on it? if you need it to bounce even higher, leave it in a car with the windows up for a several hours (~2-6 hours or so).. it really helps hah! that even helps my crap flat ball.

a veteran lob trick... 

Can't quite get high enough for lobs but hopefully soon!

yup. and keep practicing them, even if it's just a few reps. I think initially people feel an 'inhibitory effect' when trying to time the ball during lobbing etc. But, with a bit more practice, that should disappear quickly.. Eventually, with enough practice/proficiency, I think a lob then becomes stimulatory -> helps you get a little bit higher sometimes. That's been my experience at least.

And for people struggling with lobs, i've mentioned this before.. just work on the lob itself, trying to get it to bounce slightly above the rim and just in front or to the side, and do your runup + submax jump and basically just try to get the ball and simply tap the rim.

As for "low lobbing", I definitely have to get better with that. That's always been a problem for me but, mostly because I was always trying to catch the highest jump/dunk possible. Since that is basically out of my mind, I want to add low-lobs into the mix.. low lobs are better for tricks/windmills etc. High lobs are perfect for max vert/power dunks.

Hoping to see you fly and land some of those dunks.

thanks! yup i'm excited to see what I can build with SLRVJ .. I started switching to SLRVJ in 2012 before I stopped training.. my SLRVJ was surprisingly impressive back then. But my left leg basically died, a "quad splint" of sorts. Biggest thing for me though, is trying to stay healthy. Seems like i'm accumulating aches/injuries more than I used to, during this comeback. Need to be careful.

I feel you on running. I honestly enjoy changing changing up sports seasonally so I can enjoy them without it becoming a burden.

ya.. I think i've been most consistent with jumping & basketball. Growing up, I was never bored with basketball. Never needed a break. I finally stopped playing because I just couldn't resist getting injured - lots of contact injuries, just too brittle. As for jumping/dunking, I went hard af with that for ~4-5 years. Really loved it.. Thought about it alot when I got away from it (and became unathletic).

As for running, sprinting, lifting, tennis, etc.. I go through phases with that stuff.. I guess I just don't enjoy it as much as jumping/basketball.

I like to switch things up too, especially my training. But we're lucky if we find things (big endeavors) we don't actually want to switch up.

I guess deep down I "regret" not sticking with dunking after I hit my peak in 2012.. I also regret not sticking with the computer security related stuff I was doing from 1996-2005. *IF* I could re-write history, I would stick with both of those things instead of drifting away. Though, by drifting away from computer security, I actually changed my major to exercise science and that eventually lead me to pursue improving my athleticism/vert/dunking because of my "new understanding" of sports science... funny how these things work. 

pc!!

Damn you're getting up there again... I remember when you first started measuring your jumps again not too long ago you got 10'2''-10'4'' on your max effort jumps now you do that on your submax jumps... that's some nice progress. I also like your training approach. Very basic and simple but it seems to work...

thanks!! ya I feel like i'm finally getting some bounce back. I really want submax 32's (submax 35 would be even better, but dont see that happening) BAD, then I could literally do light dunk practice with submax jumps.

I'm trying to train LESS than last time I was improving my hops. Several years ago, I jumped/lifted pretty much every day; crazy high frequency. Trying to make sure I rest/recover more -> i'm not getting any younger. I can definitely feel a difference regarding how fast my body recovers after training sessions. Seems like injuries/aches/etc stick around alot longer now.

is it just me or have you really stopped doing long runs pretty much completely? If so.. why? Just curious

ya.. I dno I just don't have the heart/mentality for it right now.  So it started becoming more of a battle/nightmare when going out for intense runs, instead of enjoyable like it usually is. Plus my left ankle started becoming a problem. So i'm just trying to make sure I get some good quality in without a large volume of impacts. Some of these aches sticking around for so long is pretty scary.. My elbow seems like it's finally improving, but that lasted like ~8 months. That's ridiculous.. Need to really avoid that stuff, especially when it comes to lower body.

I do miss running but.. if i'm not there mentally, it just becomes a depressing effort. hehe.

pc!!

larger size works, is better.

nice. i'll leave it like this.

thnx!