Adarq.org

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.

need to get yourself on that write up for next year.

RIP #25

- run 7.54 km in 36:51

- stretch

distance PR. first 5+ km on track and then from track to home is downhill so pace was 4:54 despite again deliberately not pushing. both knees a little achey, especially right. no run tomorrow but may go for a hike in the hills because it's a holiday. mawlid al-nabi mubarak, seifullaah and any other muslims on here. speaking of which, where's dreyth?

EDIT: also, total for the seven-day stretch from saturday-friday is now 28.9 km, which means i've met the process goal of building up to 25 km per week before christmas.

https://www.goodtherapy.com.au/

therapy is good. if i lived in a place with good therapists (or any therapists), i would be in therapy.

^^^much wisdom

- warm up x 1 km

- sprint drills

- interval run 500m x 5 in 1:47, 1:53, 1:54, 1:57, 1:54
fifth was tough. could have done a sixth but injury avoidance is paramount. patience.

- cool down x 500m

- stretch