2491
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 07, 2017, 12:22:19 pm »
good luck with the gig
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2492
Progress Journals & Experimental Routines / Re: Party's Over!
« on: December 07, 2017, 07:51:49 am »How important do you guys think upper body strength is for top end speed?
i'd say the answer is "quite." look at the sprinter physique thread. charlie francis bragged that ben johnson's spinal erectors were the "size of a grown man's forearm." or take seifullaah's signature quote "...speed comes from the arm."
2493
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2017, 04:44:50 am »
weird for race to be at night. do you think that helped you feel good?
2494
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2017, 02:38:54 am »
coming down with a cold, no doubt related to lack of sleep and stress. decided to sleep in today as a result. but feeling better than i was last night and this morning so if i continue to be on the mend will run tonight.
EDIT: felt better in the evening so...
- run 6.34 km in 30:48
- stretch
started out feeling very shitty, just grinding, but ended up being okay. wore tights and long sleeves, which is smart now that it's getting a little colder. need to get some more tights and some more long sleeve shirts, currently only have two pairs.
EDIT: felt better in the evening so...
- run 6.34 km in 30:48
- stretch
started out feeling very shitty, just grinding, but ended up being okay. wore tights and long sleeves, which is smart now that it's getting a little colder. need to get some more tights and some more long sleeve shirts, currently only have two pairs.
2495
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: December 06, 2017, 01:38:02 am »
my b i was talking about Henricho Bruintjies
2496
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: December 06, 2017, 01:36:22 am »
not a photo but this video shows a lot of the landscape in passu, where a few of my colleagues are from and where i went to a music festival back in august. this band headlined the festival.
https://www.facebook.com/Qawalistan/posts/747800082083766
https://www.facebook.com/Qawalistan/posts/747800082083766
2497
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2017, 10:53:06 pm »
- run 4.5 km in 21:16
- walk/jog 0.7 km
- stretch
another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.
sleep schedule matters.
- walk/jog 0.7 km
- stretch
another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.
sleep schedule matters.
2498
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: December 05, 2017, 11:21:54 am »
160 is hard to believe at 5'10. he's jacked.
2499
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2017, 11:18:16 am »
- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries. anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.
humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.
- stretch
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries. anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.
humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.
- stretch
2500
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2017, 10:54:35 pm »
welp, lost a couple days. slept like shit on sunday night so allowed myself to sleep in a little yesterday -- no run. thought i'd just go after work. ended up working on a proposal until 12:30 AM. was too tired to get to sleep quickly last night -- hate that feeling -- so slept in this morning as well.
run or bust tonight. may do a longer one to partly make up for lost time.
run or bust tonight. may do a longer one to partly make up for lost time.
2501
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 04, 2017, 01:56:56 pm »
simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.
2502
Introduce Yourself / Re: Hello... again
« on: December 04, 2017, 07:34:57 am »
welcome. first, the adarq.org standard heuristic for required jump height to dunk is 128" (i.e. full normal hand length over the rim). that'd put you right at 41" to dunk, assuming 0.5" shoe height.
you're pretty strong and plenty lean to start with, and you have a respectable RVJ and very respectable SVJ already. i'm a little taller and a little less t-rex than you (5'11", 7'6" reach), but otherwise seemingly similar. i floundered around for years not making much progress, until discovering that the key really is to grease the groove: get as efficient as you possibly can at a specific jump approach.
using a weight vest was extremely helpful for peaking, and some other things maybe also helped -- e.g. DL bounds for max distance, jump squats -- but basically the T0ddday method (search the site) plus low-volume squatting were the foundation for me toward the end. my final numbers were 170 pounds bodyweight, ~10% bf, 350-360 squat, 37-38" RVJ, 32-33" SVJ. the biggest gains came from growing the gap between SVJ and RVJ by honing technique.
you're pretty strong and plenty lean to start with, and you have a respectable RVJ and very respectable SVJ already. i'm a little taller and a little less t-rex than you (5'11", 7'6" reach), but otherwise seemingly similar. i floundered around for years not making much progress, until discovering that the key really is to grease the groove: get as efficient as you possibly can at a specific jump approach.
using a weight vest was extremely helpful for peaking, and some other things maybe also helped -- e.g. DL bounds for max distance, jump squats -- but basically the T0ddday method (search the site) plus low-volume squatting were the foundation for me toward the end. my final numbers were 170 pounds bodyweight, ~10% bf, 350-360 squat, 37-38" RVJ, 32-33" SVJ. the biggest gains came from growing the gap between SVJ and RVJ by honing technique.
2503
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 02, 2017, 08:56:33 am »
- run 8km in 39:00
- walk x 500m
- stretch
distance PR for the second workout in a row. will drop back down to 6 km for the next run. these longer runs are starting to bug my knees a bit. distance seems to be the main factor. def gotta get new shoes when i'm home for the holidays, i'm running in my ancient mizuno wave mushas. still very comfortable and light and stuff but i think for longer runs it's time to invest in a new pair.
- walk x 500m
- stretch
distance PR for the second workout in a row. will drop back down to 6 km for the next run. these longer runs are starting to bug my knees a bit. distance seems to be the main factor. def gotta get new shoes when i'm home for the holidays, i'm running in my ancient mizuno wave mushas. still very comfortable and light and stuff but i think for longer runs it's time to invest in a new pair.
2504
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2017, 03:01:27 am »
need to get yourself on that write up for next year.
2505
800m+ Running and/or Conditioning / Re: About Running Form.... right or wrong
« on: December 01, 2017, 12:37:01 am »
she's six. six year olds still don't have all their gross motor skills developed. relax. you should probably not "coach" her AT ALL. let her play, clamber on things, make up obstacle courses, play catch, play around with a basketball, play soccer, do whatever. worry about form muuuuuuuuuuuuuuuuuuuuuuuch later.