Adarq.org

- run 5.0km in 22:05

adult PR. done without a warm up, having had a couple of glasses of wine earlier in the afternoon, and without meaning to do it when i started out. and terrible pace control.

target was to run sub-23 before heading home for the holidays. target met. 

I continued to fall off the wagon yesterday but surprisingly even when i did/do, i always felt/feel in control. It's a different sort of state to when i fell in the past where it was completely of my control. Like im willingly relinquishing myself as opposed to being driven by hormonal demons. Prob because  in the past if i have been dieting for a while and im lean then the hormones are stacked against me and the body's gna try to pile the weight back. Interesting stuff to experiment with. Maybe im just better off weighing 90kg b/c i wont have any major diet setbacks b/c they're limited to when and how i choose to reassert control over my caloric balance. 

So a few things ive noticed, my activity tracker band broke. And without it, i feel i have been less inclined to stick to the plan. I need to get a replacement sorted out soon.

Not to dwell in this .. not interested in that, just wanna get back on track. Today is a good day, combo of training and PRs will help me get there!

this is really great to hear.

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."

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.

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

160 is hard to believe at 5'10. he's jacked.

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.

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.