Adarq.org

171217 1k Run event with my girl
I read the route, study the turn and distance and planned my way thou out the course with Time limited in each turn.
We went ahead to the starting line 30 min, but only able to line up at the 2nd row.  Those Dad with their boy at the first row clearly want to win.  We are the only girl / dady in the front pack.

I spotted this Dad with his boy all suited up like a pro and i can tell, he is here to win.  SO AM I,  I told me girl, we are here to get first place.  With all those training we did.  Both she and me is ready.

And i told her.. clearly, this dad and his boy is professional, we are going to use them as pacer.  And wait for our chance to pass near the end.

As planned, we Blast off right off the start, and before the first corner, we are in 1st place.  I hear super dad behind me saying.. no need to go too fast... keep our pace.  Before the 2nd corner, super dad pass us as expected, and I told my girl... not to get pull away... Stay close and use him as a pacer...

Sadly.. they are too fast and still pulling away....  during the course of the run, a few Daddys decided to ran on by them-self leaving their kid behind.   I knew this will happen, because in this particular race, the rule said... they will count by TOTAL time as team time instead of the slowest member time.   So these DAD who wanted to win will ditch their kid and ran on their own. 

I wont do that... and I am hoping me and my girl.. will be fast enough... even if those dad decided to play this game in this non sportman way. 

At the end of the race, me and my girl manage to hold on the 2nd spot.... behind that super dad team,  a few boys is close behind and even pass us, but we manage to get back 2nd spot passing them right before the finish line.

To sum it up: 
1st Girl to finish.
2nd Kid to finish.
2nd Kid and Parent finish together as a team!

Official result.
First place is a dad who Ditched his son and ran under 4 min himself.. with his son is far behind at 5:30.
Super Dad only got 2nd place (he is mad because he did not read the rule.. lol)
3rd place is another dad who Ditched his son and ran under 4 min.. where his son is far behind.

4th and 5th have the exact same time... My name and my girl got placed on 5th... I dont know what happen.. because.. I clearly see NO kid pass us except for 1....
but that wont matter.. since 4th and 5th wont get trophy anyway.

I am very disappointed.. and i think my girl is also... But...to be honest... We PRed in this race... by 20 sec or so...
And clearly we should be 2nd place (consider this is a family race for kid)..... losing to these DAD who decide to run on their own.... is... just....(I dont know what to say)

I guess, I saw the rule, and i knew this would happen, but I gambled.  One of the girl who we always try to compete with did not show up today... (may be her parents know this rule is stupid... and would end up like this)

Look at the final score sheet, 95% of the parents pass the finish line side by side with their kid.   These winner.... really make me wonder... what good can this mean for their kid.

There would be 1 more 500m run in Jan 2018  (Kids only & Kids with Dad).

I want her to win... I am not sure if she want it as much as I do.  I think... I am turning into those monster parents.... being pushy...
Or may be... I just want to work hard with my kid together to achieve something....  know it is not easy... but we will work through it.

TO Mutumbo0000:
Sooner or later, my kid will be on her own... she is having fun with me now.. I just want to keep this as a father daughter thing.... going to a club would just mean it is just another after school class... like those swimming, violin, math lesson she already have.

171218 Last week Max Effort Jump Video record
https://youtu.be/trVuTd8R59o
<a href="http://www.youtube.com/watch?v=trVuTd8R59o" target="_blank">http://www.youtube.com/watch?v=trVuTd8R59o</a>

Now i go Plyometric.. (which i missed from last week... Fuxk)


171218 W12 Plyo Session with new exercise w A
I asked him about the Kneeing exercise... and its effectiveness..  and now.. i got some new exercise to do, however, coach did not explain why i should do this.  (i try to ask for the purpose behind, but he just.. did not tell me)
https://youtu.be/soP-ff978iE
<a href="http://www.youtube.com/watch?v=soP-ff978iE" target="_blank">http://www.youtube.com/watch?v=soP-ff978iE</a>

141211 W11  Weight.  Session w/ Coach A

I think i am slowing down for the Qtr Squat... may be... is time to stop adding weight?
hip thrust is still alright... can continue to add weight.
Some one is waiting for me at the rack while i was squatting.  so i gave it up.. and did the barbell calf on the Smith machine.
Without the need to balance, i can now use 3 plates under my ankle.  With much more Range of motion and probably can go much heavier without the need to balance.
Up fast, down slow.  Will try to go much heavier next week.

https://youtu.be/HfRZ_Ms07-Q

<a href="http://www.youtube.com/watch?v=HfRZ_Ms07-Q" target="_blank">http://www.youtube.com/watch?v=HfRZ_Ms07-Q</a>

I ran for 30 min at night also.. 400m x 10 while my girl do 60m x 10 sprint for every lap i do.
After the sprint, she told me about some pain at her Achilles tendon where it is connecting to the heel.   This is exactly what i am scare about.... Sunday will be race day.
I plan to have a time trail on wed while running full 1km holding hands. guess that wont be happening..

Lets just see what will happen on Sunday... will be a gamble. 
better rest than risk injury before event day.


As for Jumping with ball / Dunk attempt... i wont change my right left plant.  but i may change my ball  just to try different thing.

Thanks adarq for the video... i just want to ask one thing.. how did they manage to turn of gravity.... they all jump like... they are on the moon or something.

171205 W10 Plyo and finally i made the hurdle
Coach said My tuck jump are just Tuck jump.. no max effort at all.
Must use hurdle... or no point.

So.... I took the time to make this.. and carry it to the park at last
https://www.youtube.com/watch?v=DmxRJHR8bc0&t=18s

<a href="http://www.youtube.com/watch?v=DmxRJHR8bc0" target="_blank">http://www.youtube.com/watch?v=DmxRJHR8bc0</a>

171201 W10 Max effort Jump Session before weekend
Simply said, all fail.  BW as low as 173lbs
https://www.youtube.com/watch?v=atZoGRyX8qk
Coach suggest me to use a better ball with less bounce.  (i got this rubber ball with more bounce since it was suggested by a few other dunker on fb.... now i am suppose to use less bouncy ball?)
<a href="http://www.youtube.com/watch?v=atZoGRyX8qk" target="_blank">http://www.youtube.com/watch?v=atZoGRyX8qk</a>

171203 W10 Weight Session at Sunday Morning

https://www.youtube.com/watch?v=jSGMyvBonUs

I want to squeeze in a session in my busy Sunday
Alarm clock at 730
Body woke at 630
Gym open at 8
Arrive 805 and it is all empty.
Working slow with no pressure.. sept 1.25 hrs at the rack..  Stretch and Steam room..
<a href="http://www.youtube.com/watch?v=jSGMyvBonUs" target="_blank">http://www.youtube.com/watch?v=jSGMyvBonUs</a>

Using Barbell to do calf raise is new to me.. .so dam hard to balance.. lucky coach tell me to use lighter weight..

My heel have to touch the floor to make it work.. when i set it too high.. i just fall all over the place.
After 1 weekend of normal eating with family... well not very normal.. i ate extra with BBQ buffet and stuff.
BW back to 180.2 lbs (Measured Monday morning after woke up)

I am running with my kids at 6 yrs old. Training for various event.  From 500m, 1km, 1.5km, 2 to 3km  etc.

We can jog for 30 min non stop no problem.  But for shorter distance, she is unable to adjust or increase her speed.

Now obviously jogging is for longer distance is different than shorter distance.  To increase speed, many coach online had asked me to make my girl run short distance burst. 
So we did like 100m x 10 for one day, 200m x 8 on the other day, and 400m x 5  recently.

Now my question is running form.  I personally is no coach and never took any running course. 

The last thing i Wanted to do is to mess up my girl running form.  (Some coach had suggested me to send her to track school to avoid getting into bad form which is much harder to fix at older age)     However, I do not want to take this away from our family Activity Time.  So I googled and research online.

Many if not all of the Youtube stuff I see is for long distance.  About running efficient, no excessive arm swing, no vertical movement. and take 180 steps (ground contact ) per min.  instead of over stride.

As for short distance, they talk about big strong arm swing, and minimize vertical movement also.

However when i run with my girl, I try to tell her to do bigger steps,  instead of running like a ninja who have fast mini steps (which she got use to during long jog).
I tell her to push off from the rear leg, to get more distance per step. yet not to extend the front foot too far.   I keep telling her to have this sort of bouncy running long step style.
Because i recall seeing 10km runner in the front pack all running like reindeer with a bouncy feeling.  I saw it with my own eyes.

This sort of contradict what i read on line about minimize vertical movement.   So I don't know... and here I am.. asking this.

Btw... my girl has been stuck at her speed/time now...
when i Hold her hands to run, she can easily run much faster (with out me really PULLING her fwd, is more like.. leading her fwd).  But without holding hands... she is struggling to keep up with me  (with me being a pacer).

I don think there is much Dad in here... but i do hope to get some feed back on where i should go from here.

171129  W9 Plyometric Day

First of all, thanks for all the respond... it mean much.. to me...
I think is due to work pressure and never really have a stress free environment after work... that caused me to felt the way I am.. Along with the diet  that is not working too well to lose weight.

But I sucked it up and did my plyo session today.
I think I took 4 days off but my let is never really fresh.

A good session today... My First depth drop in the tuck jump was having a soft knee.... but after that.. thing got better.

And i discover my Left FOOT KD 9 Air Pocket Tube's Rubber Sole is Ripped. 

it is well know for this defect. and I think i Wore it no more than 30 hrs...  will see how it long it lost... i got it for dirt cheap at outlet...

Video Log will be available later.

171124 just 1 dunk... Why not
Closer..n closer...n closer... But never

https://youtu.be/puDzEJ1fIWE

<a href="http://www.youtube.com/watch?v=puDzEJ1fIWE" target="_blank">http://www.youtube.com/watch?v=puDzEJ1fIWE</a>

171122 Lack of Energy and motiviation
Not sure if it is work pressure or  life pressure or what.
I am losing the battle.
They Energy battle. The motivation Battle.  The how much sleep is enough battle.

I am Suppose to DO the plyo last Friday. but it was delayed to this Monday.  (and I ran 30 min monday night also)
I am suppose to Lift Tuesday morning. But It was delayed till Wednesday... and
Today is Wednesday and i am unable to wake up to lift. I feel my leg is sore and my back  and shoulder is tired.

I plan to Lift Wednesday after work.. cutting into my family time. and hopefully i can have access to the one squat rack available.

I remember people said.... Half of the battle is just getting up in the morning and heading to the gym. 
I am losing my battle.

Vertically sake, I am doing fine.. Not improving as I want. but at least I am getting consistent which could mean i can get higher later on....
but i feel demoted and weak in my mind. 

171122 Night Session
I cant remember the last time I went to gym after work.
I had devote all time to go back home after work for family..
but today.. Since i had skipped morning session 3 morning in a row.. i have no choice.

got it done.  The Qtr Squat... is not explosive at this weight.  not sure what i should do.
https://www.youtube.com/watch?v=GqAGbapIusE
<a href="http://www.youtube.com/watch?v=GqAGbapIusE" target="_blank">http://www.youtube.com/watch?v=GqAGbapIusE</a>