Adarq.org

<a href="http://www.youtube.com/watch?v=lqqjDpz4sgE" target="_blank">http://www.youtube.com/watch?v=lqqjDpz4sgE</a>

i'm waiting for the rest of the high-res dunk clips to hit youtube. Gordon had one of the sickest dunks i've ever seen. The spinning hoverboard scoop + cradle + hand behind head dunk was unreal. It was mind blowing.

Here's the first dunk that made you go holy shit. will post the rest later.

<a href="http://www.youtube.com/watch?v=ilNpzH9T6ZY" target="_blank">http://www.youtube.com/watch?v=ilNpzH9T6ZY</a>

what a contest.. Aaron Gordon brought it. What a surprise. He had the best dunks of the night IMHO.

Lavine vs Gordon II needs to happen next year.

holy shit.

 

No, seriously, you should watch it ^^^, the greatest mix I've ever seen

ya it was good. greatest ever (carter mix?)? dno. I was hesitant to click initially because i've seen soooo many carter mixes. it was def good tho.

I remember when I was younger & Vince was in his prime (Vinsanity era), I couldn't wait to turn on SportsCenter. Sooo many highlights.

the obsession with forefoot is reborn.

 
 

This time however... i'm going to incorporate it instead of trying to always use it. For example, I might do speed work with forefoot (jog rest in between could be flat/heel-toe). I'll do my long runs heel->toe. stuff like that. So, as long as i'm focusing on it somewhat so that i'm slowly improving it, then maybe I can get ready to bust it out for a 5k.



02/12/2016

Bio: Morning

sleep = 7:30
wakeup = 7:30 AM
- too late, feh.
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = ALOT: quads, glutes, hamstrings (tendons too)
- from most to least
- still sore but getting better.
- right hamstring, right quad, right glutes more sore than left.
aches = lower back a little, right elbow a little
injuries = toenails wrekt
feel = good but sore



Session: Morning

9 AM - 10:15 AM

- strong!
- mostly did positional stuff, holds, weird movements etc
- L-sits with feet together and 'split position', L-hang, front-lever almost, planche progress (knees up position and hips extended/legs split)
- some nice chinup holds at the top with rotation
- single arm pushup holds (nice)
- lots of hip/calf stuff: single leg calf raises, single leg calf raise holds, standing hip ext, standing hamstring curls, single leg side bridges (great)
- at the very end repped out some split dips and hit BW x 9
- had fun



Food

10:30 AM

- 1 x whole milk



Food

12 PM

- big bowl of cheerios with honey and whole milk
- 1 x orange juice
- 1 x greek yogurt



Session: Evening

6:30 PM
- only planned on walking but had my XC flats on and wanted to experiment with forefoot running

walking mixed with light runs:
- runs of like ~100-800m, light/moderate/hard, forefoot

- so... played with a few things:
- light forefoot running
- moderate forefoot running
- hard forefoot running

 

- everything was near 9 mph or above:
- light forefoot running: 9-10 mph
- moderate forefoot running: 10-11 mph
- hard forefoot running: 11-12 mph

I obviously felt much faster at the same relative intensity compared to my heel->toe style... but I waited until I got home to check out the data. I felt like I was running over 10mph for most of the experimental runs. Most of the data confirmed that. I have to run considerably harder when going heel->toe to hit 10mph. Also when looking at my form (via shadow), my hips really extend soo much more "beautifully" when I use this forefoot style.

bottom line.. i'm much faster forefoot. The only problem.. which always pops up:
- left calf got very tight

I iced it when I got home, helped a little.

Btw this forefoot running was much less heel contact than you would see in forefoot middle distance running. Maybe I should write it as "sprinter-forefoot". nah, i'll just call it forefoot. I imagine if you slow-mo'd it, it would look similar to traditional forefoot middle distance runners.

anyway.. this bouncy style is a golden nugget. I've always known that, but, I veer away from it for various reasons (soreness, longer distances etc). I'm realizing though that I definitely need to keep this weapon ready at all times... so, time to incorporate it more into my training again.



Food

9 PM

- 6 x veggie dumplings
- 1 x tart cherry juice
- salt and vinegar chips
- bunch of java chip ice cream
- 2 x whole wheat toast with peanut butter
- 1 x 2% milk

was going to make this dope couscous dish but was too late.




ok so bottom line.. since I planned on focusing on speed work now (sat-track/sun-hills), I should probably try and improve my forefoot style on these days. On tues/thurs when I do long runs, I could stick to heel->toe. On mon/wed/fri I can always throw in some light "maintenance stuff" (drills, very short/relaxed runs, jump rope) etc mixed in with calisthenics etc. As long as I slowly develop this forefoot style, I think i'll be able to run to my potential (for 5k, not sure how i'd run with it for 13 miles given my calf, but who knows).

still pretty sore today.. ridiculous. ;f

i should be asleep right now. if i'm not wrecked tomorrow, i'm supposed to do my first track session.

i'm out of it while typing this.

gn!

yo!

how fast can you run 1.5 mi right now? if you're not sure.. i'd find that out ASAP.

??

good news!

what's funny is, the alternating impacts (high vs low) is smart regardless of whether or not we're injured.

as for isometrics; no idea. there's so much conflicting research on them over the years. I think deep down everyone wants them to work and be somewhat "magical", not sure why. I'd definitely be careful pushing the envelope with really intense overcoming/yielding isometrics.

For patella-femoral issues, in addition to all of the p-chain stuff they want you to do, TKE's are so effective.

Cool about the squatting. Was he mad that you stopped the movement itself or the movement under load? (or not sure?). It's such an important human movement so, removing it from our activities of daily living has been a bad evolutionary mistake. heh!

pc!