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Scared-Shitless Aerobic/Anaerobic Capacity Training

This can be used to improve anaerobic or aerobic capacity by forcing an athlete to keep sprinting, or they fall to their death.

1. An athlete is dropped via helicopter onto the treadmill

2. The treadmill starts, athlete must maintain or increase speed according to the protocol

3. If athlete doesn't maintain speed as dictated by the treadmill, they will fly off the back and drop over 500 feet. There is nothing to hold on to.

4. If athlete maintains speed according to protocol, helicopter comes and picks the athlete up.


Special treadmill:




Tower (treadmill at apex):

vmo/hamstrings/quads/glutes pretty sore from yesterday..


3/30/2010

ok, i just amazed myself

5.91 miles on gmap-pedometer.com in < 47 minutes

i didn't use my stop watch, but, i have a timestamp from when i left the computer to when i got back..

pretty insane, didn't even expect to run that good, considering how the run felt..

- 99% of the run was on ball of foot/mid foot.
- mile 4 my achilles/calf started dying
- mile 5 my shit was DEAD, so i had to turn up the speed hard in order to generate the stiffness upon impact to keep my heel up
- doing that ^^^, i think i just broke a mental barrier
- was running kenyan style most of the run, mile 2-6

my lungs etc felt fine, my quads/calfs/achilles were dying...

 

i might not be able to walk for a few days, calfs feel rocked.





found some old pic, felt like posting it, it's a cool pic imo:

You ever try to have an OOBE?

I've come close to the proper mental state, but then I lose it.
It's the craziest feeling ever when you stay mindful while you're entering your sub-conscious. You feel like your hands are lifting, one time I heard static, and then that kind of shit ends up distracting you, and you lose the vibe.
It's a very zen feeling.

nope.. I've never had any astral/lucid dream stuff either.. well once but I can't get to that point.. it's not like I try though.

never had OOBE.. i've had dreams where I wake up and i'm still dreaming though, so it's a mix of reality/dream, that's pretty freaky.

what this means is, you are too pussy to go for it, becauise you think they will stab, IE reject you and you will die on the isnide... and even you get past a knife (catch it in the dream), she will keep coming with more, meaning u will never get over it, so you are also dperessed

interesting analysis dear sir.

i think it has more to do with a scene from repo man though.

from that slow mo vid with the hurdles

that more like real good reactivity, ankle stiffness, or a combo of both

ya man he is insanely reactive.. thats probably three 48" hurdles.. thats real good.

Quote from: adarqui on March 30, 2010, 02:18:24 pm

Quote from: LBSS on March 30, 2010, 11:20:13 am

Quote

jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

nike zoom waffle racers

Seem tight. Might have to get a pair cause FiveFingers are kinda out for me at the moment. I'm accumulating so many shoes I feel like a girl. If you had told my 18-year-old self that when I was 23, I'd have six pairs of shoes and seriously be contemplating three or four replacement/new pairs, my 18-year-old self would have punched, um, myself.

Or something.

i have about 12 pairs of shoes.. 7 pair basketball, 2 running (nike zoom,nike zoom waffle), oly lifting shoes, 1 track spikes, nike free's.

haha

Quote

jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

ya well, the higher knees/longer stride stuff I have been unable to adapt too, but midfoot/ball of foot I have been adapting too. I'm still getting tight in my calfs but, i'm not experiencing any crazy soreness that I normally would (5-7 day stuff).

I need to take advantage of my reactiveness, which I don't feel nearly as much when I'm heel striking, but I also need to get my vo2 back up, I can tell it's way lower.

vo2/lactic threshold = way down from ~3 years ago.. hehe

I'm wearing nike zoom waffle racers too, heel striking in those is pretty intense. I used to run in nike zoom's, they have a HUGE cushion of support under the heel.

pc

bad day hah

first, 5 hours sleep after good training last night, so i was wrecked

then i had to take my car to the auto body shop, i might not have it for a week or so.. was away from my comp all day, withdrawal.

so tonight's workout i was real tired.. bleh


3/29/2010

~40s sprints on the way up to bball court:
- 2x
- weak

jumps
- changed shoes to bball shoes
- weak as hell, yawning and shit
- first 10 jumps, top jump around 10'3/10'4
- 2nd 10 jumps, top jump around 10'3
- 3rd 10 jumps, top jump around 10'3
- 36 jump = drop off dead
- all jumps were basically the same, i just couldnt achieve any peak power, i was trying to wakeup but couldnt


jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

so that was interesting....



ISO: not rotation style, short-rest multi-set style

BB squat:
- heels elevated, but deep
- 135 @ 5 x 10
- rest = 20 breaths (so like ~1 min)
- no pausing in between reps, did them straight


neutral grip pullup:
- BW + 20 lb @ 11,8,7
- BW @ 10
- rest = 20 breaths


dips:
- BW @ 20,20,20,15
- rest = 20 breaths
- left wrist been bugging out a bit on these

walking lunges:
- SSBAR @ 1 set, 3 laps


so, started weak but finished pretty strong..

going to up my road work i think, might jog ~3-4 miles + lift again tomorrow

peace