Adarq.org

Date: 06/03/2021
Soreness: shins and upper shin near the knee

Warm up:
   Dynamics warm up

Track warm up:
   Drills for technique

Workout
   Sprint start technique work
      - 1 step out sprint start - not that hard as done before
      - multiple steps where I try to extend and launch on each step - this felt awkward and difficult to try and extend launch of each step as going medium speed and on the third step onwards I'm not driving feet back as I'm moving too slow to drive feet back but hitting ground under me and launching forward. I was able to feel a glimpse of the correct technique but it will take time to get it right l.

   Cone sprints with cones at 1.78m apart
      - 5 X train stride length run with one step between cones

   Bounds for distance aiming to extend and go far as possible on each step.
      - 3 X around 20m

   Leaning knee drive drills with bands attached to lower feet to train to stop knee opening for each knee drive but it's difficult less tension on band and band keeps sliding up to behind the knee so need to find another way to train it.

Cool down
  Stretch

Comment
It was a nice session, cold, sprint starts feel awkward in terms of movement. Some practice will help.
   

As Charlie Francis said, "if it looks right it flies right"   

so make your legs and hips look like a horse from the side

True dat, i'm always analysing what I look like in slow motion.

Thank you soo much for you help and advice.

This is becoming very frustrating for me that I do a lot of p-chain explosive workout like squat jumps, broad jumps, kettlebell swings with resistance bands and whenever I go up the stairs I run up it with aim of exploding each step to the next, but can't seem to incorporate it in my running.

Def no hyper-extension of my hips in running.

When I used to go to gym, I used to do high hang snatch, where I hold the barbell at the crease of the hip, knee slightly bent then I push hips back with barbell keeping contact with the hips and then push hips forward and up pushing the barbell up and catch it overhead.

Will incorporate some p-chain strengthening with hip extension, reverse hyper-hyper extension to my workout and some pull ups for lat works and do hip stretch during my warm up.

When you are sick such as have a cold or flu. You always seem to have strange dreams such as I had dream of a television advert of tablets (medicinal).

Or before I was thirsty but couldn't get off bed and I had dream. Of furry creatures and when I decided to get out of bed to drink water I had a dream just before the furry creatures stacking on top of one another to help reach the faucet to drink water.

This situation has really messed my workout schedule I am only able to fix in workouts with 3 - 4 days in between as it's hard to follow schedule with 2 to 3 days in between.

I just figured out yesterday when I did my workout with the broad jumps is that when I jump and tuck my knees up I can land further more consistently.

Before when I would jump my leg would catch the floor earlier then I would like and I would fall forward or it stops me getting further.

So I have to consciously think about raising my knees up and land but I don't want to extend my legs when landing as I slip or fall backward.

I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.

Made an appointment with a physio through my GP. It took 2 weeks till I got the phone call, which due to corona can't be done in clinic. So some of the sharp pains have gone but mobility is still an issue.

So physio suggested spike ball rolling under my shoulders side and back.

Also gave my some thoracic spine exercise as I work from home at a desk, which using the mouse can be fatiguing for my shoulders.

They will check back in 2 weeks time.