Dude that's definitely a violation, foul, or something on OKC. You can't do that wtf? Ya flopping sucks, but flop or no flop, you can't do that to someone guarding you on an inbound.
hm... I think this technique I talked about above, is pretty legit.
When I woke up today, I didn't even feel like training, was going to rest. But, I wanted to experiment so badly that I trained anyway..
I tried it for ~0.5 mi to 1 mi (so 0.5 mi total). My mile time wasn't as impressive as I wanted it to be for the experiment, 6:12 min/mi.. however.. a few things:
- I didn't perform it 100% the way I should have, ie, I didn't focus as much as I should have on a stiffer leg/hip.. I did, but not enough. On the run home, I realized I didn't do it the way I should have. - I was running ~9 mph from 0 to 0.5 mi - I turned the experimental style on at ~0.5 mi - I hit 12.3 mph at ~0.75 mi - I stayed above 10 mph for the entire time I was experimenting - After I stopped the experiment, I ran pretty slow - I couldn't even hit 10' from L-SLRVJ .. legs toast - Hamstrings / calves have been sore all day - Completely drenched when I got to the court .. so pretty hot/humid out - On the way home, even though I was running really slow, every time I turned on the "experimental style" I went over 9 mph (from 9 mph to exactly 10 mph) - I hit 10 mph when I tried to stride the "6 foot steps"
obviously their could be some bias going on.. we always look to confirm our ideas.. but, I think the 12.3 mph stat is pretty important.. legs being so dead, yet hitting 12.3 mph, doesn't really happen with me. For me to hit 12mph+ I usually have to be "forefoot sprinting".
re: the footstrike vs stride length thing, have you read the whole series that ross tucker and whathisface did on running form and barefoot running? it's brilliant, and they caution against focusing on footstrike when trying to improve running form, explicitly because of the injury risk.
if so ya.. sounds like you're referring to something else though.
i'm just starting to think the reason why we see so many footstrike articles/videos etc is because it's simply much easier to change footstrike than getting people to work on their hips. It's also marketable towards minimalist shoes and such. Anyone can change their foot strike instantly.. whether or not they do it correctly/safely is a different question.
But getting people to use their hips more? I mean we can barely get people to use their hips more when jumping.. We often take the approach that strengthening/activating the glutes/hams will result in us using them more during a jump, which it usually does.. but running is a bit different imho, since it's thousands of strides and i'm personally not even lifting.
I've still yet to see anyone run "fast" while i'm running. Hardly see anyone running at all.. Mo Farah posted that he was running on south beach a few weeks ago.. Imagine going for a run and seeing Mo Farah trotting along easily at 11+ mph. lool.
hips were quite achy today.. right hip is usually achy.. sucks. need to be careful stretching them. Simply stretching my hips at all can cause them to become very achy... but, they are also tight.. catch-22.
05/1/2016
Bio: Morning
last night's sleep: good last night fell asleep: ~5 AM wakeup = 1:15 PM bw = 149 morning resting heart rate = didn't measure soreness = right hamstring slightly, right pec aches = left & right hip slightly (right more-so), low back slightly injuries = toenails slightly wrekt! 1 black toenail instead of 4 feel = good
toenails felt great today!!! - only have one black toenail right now.. fixed those other 3. - hoping they stay healthy and don't die again
Food
1:30 PM
- 2 x wheat bread with peanut butter - green tea - beat + tart cherry juice - chocolate chip cookie
Food
4 PM
- propel with added salt
Session: Evening
5:30 PM - hot + humid, drenched by the time i got to the court
run to court: - 3.88 mi in 26:56 - pace: 6:56 min/mi - speed: 8.6 mph - max speed: 10.7 mph - splits: 6:12, 6:36, 6:51, 8:16 *CRAMP*
cramped up on mile 4. sucked. good run though.. was moving nice.
jumps: - L-SLRVJ recent PR: ~10'6" - got it at jump ~12 - jumps started off meh, but then I started to feel good and my runups got alot faster
run home: - 3.88 mi in 35:37 - worked on stride length with slow stride frequency.. so focus on hip ext
- also may have figured out how to run like an olympian.. I have this obsession with trying to clear these successive pavement steps, when I do this overstriding stuff.. so, each step is ~4.5 feet apart. Something clicked today and I did several short runs clearing the steps so powerful/fast, using a stiffer leg/hip dominant style.. every single time I did it, I hit 8 mph, which is good. If I did that fresh, it might be more like 10 mph (i'm theorizing).
(edit: I have other areas of sidewalk where the steps are ~6 feet apart too, which could eventually be useful).
i've done this before several times, but it never really clicked like it did today.. it may sound crazy but, I think there is something to this technique/drill... I mean it makes sense, it's a stride length drill, but, how you achieve that length (via more of a stiff bounce) could be the key.
my legs/shins feel a bit more tired than usual so, could be from that.. I need to be careful with it.
Also, I can keep it going.. it's not like I get tired after some short distance.. so it seems to be a style I could implement for actual distance.
I watch a few elite runner vids per day and there's just something, other than VO2/lactic threshold etc, that they are doing that I am not seeing. My interest is more about how they are generating so much power whilst looking so relaxed/effortless, at various paces.
I think i'm on to something with this one.. much more so than caring about foot strike. This technique basically makes it feel like my legs are pogo sticks..
I also think that's why i've been so obsessed with midfoot/forefoot previously.. I just don't see how I could reach high speeds with my natural foot strike, using my current running form. So it made sense to default to a more explosive/bouncy foot strike, which I can hit much higher speeds with.. However, that wrecks my calves and actually becomes slow if i'm tired; I lose alot of pop if i'm fatigued.
So instead of foot strike.. I could perhaps achieve the same effect by focusing on this 'stiffer leg strike' which is MUCH more hip (but much more quad too; just much more of everything).
A proper running coach might go "duh that's how you're supposed to do it", but I don't hear anyone talking about that on youtube videos etc (coaching vids). There's so much obsession with foot strike but hardly anyone mentions how the hips should feel, or about dorsiflexion and such. So i dno.. still trying to figure this thing out.
I know i've rambled quite a bit, forgive me.
Food
7 PM
- 2% milk
Food
10 PM
- big stir fry: brussels sprouts, carrots, various peppers, mixed nuts - 6 chicken tenders - banana
Food
11 PM
- hot mint tea - biscotti
Session: Stretching
12 AM - 1 AM
- very good stretching - hips feel tight tho
Food
3:30 AM
- greek yogurt - 3 x banana - propel with added salt
Session: Recovery
4:30 AM
- 15 minute, very hot shower - several bouts of very hot direct water on each hip
got LOTS of coding done today.. gr8 day.. also heat won.. also, Game of Thrones wtf?
also.. Silicon Valley is actually a nightmare, reminds me of what happened at my previous job.. funny as fuq tho.. lmao.
and more aggressiveness in the runup would probably help, but, you're also jumping at a wall.. that's enough to subconsciously slow you down I imagine. Any way you could jump @ something else? maybe bball hoop/backboard/rim? You can get more accurate measurements against a wall, using tape and such.. but, it also causes some inhibition in the runup/plant/jump.
nice tho, hope to see some great results over the summer.
ya ortiz was schooling berto.. then bam out of nowhere, trademark berto uppercut. Then we saw the "questionable" ortiz basically just give up.
sweat redemption for berto.. I was curious to see how he'd fight coming off the mayweather jr fight.. was disappointed early on, since he was getting schooled.
There were a few other good fights on that card, all knockouts.. some brutal ones. On showtime, Badu Jack took on Bute.. total robbery. They called it a draw, but Jack definitely won that fight.
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