Adarq.org

<a href="http://www.youtube.com/watch?v=PfY_ZH4oelA" target="_blank">http://www.youtube.com/watch?v=PfY_ZH4oelA</a>

Jacob Kiplimo, 10k @ 26:41 (not WR eligible tho):

also 2 women under 30 (daaamn!)

https://www.iaaf.org/news/report/san-silvestre-vallecana-madrid-2018-kiplimo

<a href="http://www.youtube.com/watch?v=qixubMS3YNI" target="_blank">http://www.youtube.com/watch?v=qixubMS3YNI</a>

Quote from: Mutumbo000 on December 30, 2018, 07:02:52 pm

Quote from: Coges on December 30, 2018, 06:23:40 am

Quote from: Mutumbo000 on December 30, 2018, 02:02:25 am

On Saturday I caught a train out to Werribee to meet a friend I played rugby with. We arranged to meet at a local pub and it was one of the most feral pubs I've ever been to. I got there at 4pm and half the patrons were already pissed off their heads and there was an unusually high amount of head/neck tattoos. I went to the urinal and people had defecated in it and there were flies everywhere- it was fkn disgusting. I went to the disabled toilet and it was even worse! The bathrooms were uninhabitable. 

Hahahahaha. Werribee!!! Does not surprise me at all.

Let me know the next time you're in Melbourne. I'll take you to a slightly less neck tatted area 

The only bad thing about Melbourne is the beers! Surely some pubs could have Super Dry on tap instead of Carlton Draught and VB 

Ok now that's just offensive 

the insider beer jokes crack me up for some reason.

cool vid.

Steve Jones 10k.

<a href="http://www.youtube.com/watch?v=IZ-_3Ug3wqU" target="_blank">http://www.youtube.com/watch?v=IZ-_3Ug3wqU</a>

Maybe i shud just embrace it, do my training harder and then when it comes time to PR i'll move to more forgiving conditions and get some notable results!

Quote

as for which of the 3 goals to knock off first, i'd say 5k & squat - you can do both. those will both help the rec league lebron james goal. the 40" vert goal will "interfere" with everything, since it will need all the attention. if you can get your RVJ up to 35" more frequently, while still improving your fitness/strength, it'll be better than going for the 40". get there first, then re-evaluate when to attack 40" etc.

Def think the 40" is the most out there of these goals. To jump well, from what i've read (working thru charlie francis book atm) you need to have periods of rest/recovery and then it just 'happens' .. but with my training load it's prob going to be a miracle to do it just as part of training along the way. You're right 35" while fit/strong is actually a better goal for me. I just wrote 40" cos it's just one of those holy grail things you think would be nice to have but my emotional attachment isn't all there, and actually just needing 22" to dunk, i don't need 40" - a good reserve is important so i can be fatigued etc and still pull of a game time dunk - of course. It's true 35" will prob be better for rec league lebron james if it means i don't need to specialise only on vertical at the detriment of strength and fitness.

Ok i'm talking too much and not doing enough, time to just put in the work.

Looking into the vo2 max of basketball players, it ranges from 50-60. I'm off the charts in a bad way. I need to be on the other side though, and by that i mean over 60 to have some sort of reserve to make up for my natural limitations. If my garmin is reporting 49 then i need it to show 61 sometime this summer. it might coincide when i get all my goal ducks in a row.

you can definitely bump it way up by then. consistent mileage will do it.

the highest i got mine (on my garmin), was 69 - RHR was also low 30's around then, bodyweight ~138-140 lb. Was putting in ~100 miles a week around that time. After that, transitioned into peak speed and PR'd 400m, 800m, 1km, mile, and 2 mile.. all vo2max related. Generally, the watch wasn't lying. My vo2max went from ~55 to 69 in about 10 months.

Bodyweight(AM): 82.0kg (30 dec)
Diet compliance: 6/6 days
Daily Squat: 43/43 days
Daily Run: 43/43 days
Basketball skill work: 

---

Morning:

  Long TM Run  - 65:00, 10km, 6:30/km (PR; dist, time)

Noon:

  BS 3x120, 2x140, 2x142.5, 2x140, Belt BS 2x145, 2x142.5, 2x142.5
  Back Xtn 6x100kg(bands; PR) 

Evening:

  Evening Running - 1.5km total (see notes) 

---

Notes:

• Ate more carbs last night and suprisingly scale goes down to 82.0kg. I'll take it.
• Really wanna start playing pickup ball on sundays again but i can't displace running or squatting so no room for it just yet :/
• On the morning run I pushed the last km at sub 6 pace to get 10km even tho it was going to be just short today at 9.1km/hr
• Evening run was not another slow af 5-6km around the track - decided to mix it up and ran a fastish 1km at around 5min/km then did 100m strides. I ran a 15sec stride which i found unbelievable. I'm not supposed to be this fast? Two things happened which blew me away today - on the 2nd stride i realised the glute pain i'd been having when running 'fast' was actually being caused by my strides being waaaaaaay too long - and funnily enough i'd read some theorising about cadence on reddit today about how to improve cadence if it's low (mine is around 145). so i put 1+1 together and decided to pump my arms  ... faster? like a lot faster .. turns out the whole time i was over-striding AND my arms were barely moving at all. Once i fixed that, i was flying, checked my watch and my jaw dropped. The second most notable thing is how 'short' 100m feels now, it used to be a grind to finish it at the pace i started but i was pretty much speeding up i felt throughout. My endurance at this short distance and speed is very much improved from the long slow running. How does that even make any sense?  Strides are so much fun - for the first time in a while i left the park feeling better than when i got there. This might be my new evening format!

ahhhh nice!

yea 100m shouldn't feel long.. i mean at max effort, yes, but not at stride effort etc (which is more basketball specific - never hitting an ME sprint like that on a basketball court lol).

arms are extremely important for speed. over-striding is always the devil.

sick shot by the photographer.. really captures how beautiful it is in SFL .. even tho not so good for running usually (hot/humid/windy).

I'm back from my Melbourne holiday. It's such a nice city and massive compared to my home city. Unfortunately I was sick (Gastro) on my first couple of days of the holiday so I couldn't do as much sight seeing as I would've liked and spent a lot of time on the toilet with diarrhea and vomiting any food/liquid I ingested. On Friday night I drank some Gatorade and it cured my symptoms.

On Saturday I caught a train out to Werribee to meet a friend I played rugby with. We arranged to meet at a local pub and it was one of the most feral pubs I've ever been to. I got there at 4pm and half the patrons were already pissed off their heads and there was an unusually high amount of head/neck tattoos. I went to the urinal and people had defecated in it and there were flies everywhere- it was fkn disgusting. I went to the disabled toilet and it was even worse! The bathrooms were uninhabitable. 

I arrived before my friend so I bought a beer and went out to the beer garden for a smoke to kill the time. So I go outside and within 30 seconds of being there an old drunk man wearing a santa hat is yelling out "you black bastard" to a random African teenager walking past to the amusement of his acquaintances. I thought if the African had come back and retaliated I was definitely not going to stop him. However, he kept walking so I said "that's not a very nice thing to say". The old santa man said to me "I don't like them" so I told him "keep your opinions to yourself". He didn't say anything back to me he just shut his mouth and his acquaintances gave me some dirty looks but didn't say anything. We all sat in awkward silence until I finished my smoke and left.

Eventually my friend rocked up and we went back to his house and drank a cartoon of beer.

there's alot going on in this post.............. LOL.

good on you for calling him out. 

try not to go back there again, sounds like bad news & disgusting. LMFAO.