7831
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7832
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 08, 2017, 11:05:53 am »Thanks Adarq. It wss actually my common practice to do 5 reps of drop and 5 reps depthjump as warm up.
Guess it is doing more harm than good. Would take ur advice and in my next effort jump session next week.
Mean while a video log.
171007 W2 Plyo
Some of the contact time is way too long.
Coach suggested to focus on low ground contact time while maintaining 90 percent height.
He said try to not lose more than 10 percent of vert while keeping the speed up
Thats the idea, but in no way i can tell if i am jumping my 90 or 80 percent height...
I just know.. I am slow... When i am on the ground too long.
https://youtu.be/Uw6A_zcCVWU<a href="http://www.youtube.com/watch?v=Uw6A_zcCVWU" target="_blank">http://www.youtube.com/watch?v=Uw6A_zcCVWU</a>
again, "i just know, i am slow .. my contact time are way too slow". why? says who? it's not that bad .. the problem I see, is that you are thinking about that landing after the jump, it's obvious that's what's going on in your head.
in a true depth jump: you drop, and jump as high as possible while trying to get off the ground as fast as possible, that's all you think about. That's the cue that the guy who created depth jumps, found to be the best/most effective. He also used an overhead goal (something to hit/touch), which makes them more effective, but not everyone has that kind of setup. If you can implement an overhead goal, I would do it.
there's no 90%, 80%, or thinking about what to do after you jump (ie some kind of landing).
so i'm not trying to go against your coach, but, there's no 90% in a true DJ. If you are doing 90%, that's a submax DJ effort.. which again, could be the purpose, to get more volume in or maybe just as preparation for more intense DJ's, so who knows.
but, the biggest problem is that you are thinking about landing in some "squat form" after your jump.. I don't get that at all. If you jump as high as possible, you will land all kinds of different ways. It'll never be one consistent type of landing: sometimes you'll twist, sometimes you look all funny & be off balanced, sometimes you'll land picture perfect -> NONE OF WHICH IS BETTER THAN THE OTHER. Many of my highest jumps after DJ's had my literally landing facing the other direction, because i'm reaching up as high as possible with my right arm and that causes considerable twisting.
so, to me, the fact that you have added another "link in the chain" to the movement, means you are sacrificing the ability to truly focus on the DJ itself. Someone has told you, or you are trying, to do a "Depth Jump + Depth drop" .. IMHO, those are two different exercises. The Depth Jump itself has a drop, the initial drop off of the box/etc. The next phase is the jump. There's no reason to have yet another depth drop after the jump .. I mean it'll happen naturally, you're landing .. but no reason to actually think about sticking the landing in some kind of specific form.
your DJ's are not as bad as you think they are.. you often think things are worse than they are, I feel that this may cause you to overanalyze in the wrong direction. Since you think you're slow off the ground, or your jump plant isn't low enough, or your runup is too slow etc, you try and manually correct these things, causing more "thought" during the movements.
the more you think during an explosive/dynamic movement, the worse it gets. Just "think" about that, no pun intended. It should be reflexive, free, with as little interference from the brain as possible. By thinking too much & correcting (or what we think is correcting, actually incorrecting) various components of a movement, we actually teach ourselves to be more mechanical. We are not machines.
Clear your mind and just, do - with maximal effort, passion, love, intensity, etc.
my 2 cents.
peace!
7833
800m+ Running and/or Conditioning / Re: 2017 Chicago Marathon - Sunday 10/08/2017
« on: October 08, 2017, 10:22:54 am »
Just got home, great race for the men it seems. For the US, Rupp is right there with Kurui.
As for the women, US's Hasay is apparently on US record pace.. and 3rd overall.
beast.
As for the women, US's Hasay is apparently on US record pace.. and 3rd overall.
beast.
7834
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 07, 2017, 09:49:43 pm »
from a few days ago
7835
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 07, 2017, 07:14:56 pm »Finally Guy Dupruy actually playing bball.
Really want to see Jordan Kilganon play full court too<a href="http://www.youtube.com/watch?v=vItshxF7cl4" target="_blank">http://www.youtube.com/watch?v=vItshxF7cl4</a>
dude. Dupuy plays in lots of leagues, events, tournaments, streetball/pickup games etc. He's a hooper, loves the game it seems. You check his instagram? The last "tournament" I saw that he competed in was something in Miami:
An event/charity game:
Also he does lots of pickup ball apparently. One thing is for sure, that dude is REALLY busy. He seems to ALWAYS be doing something, travels all over the place to dunk & hoop.
nice link though, hadn't seen the "full highlights".
Professor had a few really disgusting moves in there on people.
7836
Strength, Power, Reactivity, & Speed Discussion / Re: The Misc Performance Coaches Thread
« on: October 07, 2017, 06:14:48 pm »
speaking of RJ .. an article was just posted by him on just-fly-sports:
https://www.just-fly-sports.com/concentric-reactive-ballistics-explosive-performance/
it's a nice opening quote .. i like the weight gain part, but that can be controlled when doing traditional lifting simply through diet. not sure about the other claims, would have been nice if he used references
I think the biggest thing he's missing though, is, what happens when the weights become easier over time? ie, you've been squatting for 2 years, and 1.5 x BW used to be hard, now it flies up in < 1s - you can basically jump squat it, with your new slow max at 2.5 x BW, at a 5-7 lb. bodyweight increase.. now what? Sounds like a recipe for solid performance gains.
so now, how's that work with "ballistics"? You used to be able to swing the hammer 30 ft, now you can swing it 50 ft. Surely a power increase, but not sure how well it increases without significant increases in base strength.
I just don't buy the injury stuff though.. Theoretically, the more force you are able to produce at voluntary effort, the more stress you are able to create for your tendons, muscles, bones, joints, etc. Doesn't really matter what you are doing, if you are performing anything at "max effort", whether it's running, sprinting, swinging a hammer, depth jumping, bounding, squatting etc, the injury risk always seems high, even though you are more prepared than the average human. And it's not just more prepared, it's also less inhibited - less inhibition meant to protect you from yourself, controlled the CNS. To me, heavy lifting has always seemed safer than ballistic efforts. Things move so much more slowly, you have way more control.
Regardless, seems very similar to RJ of many years ago. Almost looks like an old article. Wonder how he's progressed more now that he's coaching.
https://www.just-fly-sports.com/concentric-reactive-ballistics-explosive-performance/
Quote
During conventional barbell training, intensity is manipulated primarily via load. The more weight you lift, the higher the intensity, the stronger you get. While this works fine for a while, what most trainees find is that a long term focus on conventional lifting results in excess weight gain, development of the “prime movers” out of proportion with the “stabilizing muscles”, a reduction in sport speed and form, and an ever-increasing chance of injury as the weights climb.
it's a nice opening quote .. i like the weight gain part, but that can be controlled when doing traditional lifting simply through diet. not sure about the other claims, would have been nice if he used references
I think the biggest thing he's missing though, is, what happens when the weights become easier over time? ie, you've been squatting for 2 years, and 1.5 x BW used to be hard, now it flies up in < 1s - you can basically jump squat it, with your new slow max at 2.5 x BW, at a 5-7 lb. bodyweight increase.. now what? Sounds like a recipe for solid performance gains.
so now, how's that work with "ballistics"? You used to be able to swing the hammer 30 ft, now you can swing it 50 ft. Surely a power increase, but not sure how well it increases without significant increases in base strength.
I just don't buy the injury stuff though.. Theoretically, the more force you are able to produce at voluntary effort, the more stress you are able to create for your tendons, muscles, bones, joints, etc. Doesn't really matter what you are doing, if you are performing anything at "max effort", whether it's running, sprinting, swinging a hammer, depth jumping, bounding, squatting etc, the injury risk always seems high, even though you are more prepared than the average human. And it's not just more prepared, it's also less inhibited - less inhibition meant to protect you from yourself, controlled the CNS. To me, heavy lifting has always seemed safer than ballistic efforts. Things move so much more slowly, you have way more control.
Regardless, seems very similar to RJ of many years ago. Almost looks like an old article. Wonder how he's progressed more now that he's coaching.
7837
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 02:46:25 pm »exactly, it's more complicated than a specific trait.... brb going to go train....
if it's more complicated than a specific trait or traits, then you're basically agreeing that it's more complicated than genetics, which would mean you're starting to agree more with me that culture & training are probably more important.
have a good session.
7838
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 02:44:34 pm »If I were to say "German Shepards, in general, have stronger bites than Cocker Spaniels" would I be a dog racist?
If I were to say "All german shepards have stronger bites than cocker spaniels" than I may be stereotyping.
Sure there has to be certain cocker spaniels out there that have stronger bites than certain German Shepards, but those are obv outliers.
Your golden nugget basket is getting heavier.
The problem (one of many) with your analogy is, these dogs are of completely different structure (size/weight), and you're using a strength measurement.
If you were comparing the bite strength of black cocker spaniels to white cocker spaniels, that'd resemble more of what you're doing with humans.
7839
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 02:33:10 pm »LMFAOOOO hahahahahahaha hwahahahahah
All i'm saying is that YOU CAN'T DENY THE FACT THAT GENETICS PLAYS A BIG ROLE IN ATHLETICS.
I don't think you read what I type, I never said genetics don't play a role .. I read what you type though.
Quote
If I were to say that African Americans skin pigments, in general, is less likely to get sunburned than a caucasian, am I still being racist? It's a FACT, not racism at all. If I were to say no african americans get sunburned, and all whites get sunburned, then that be a stereotype/racism etc wthaever u want to call it.
I can't believe someone as smart as you are, is being like this....
We're actually making progress here, believe it or not.
You just identified a genetic factor in black people, melanin, which helps prevent sunburn - but doesn't actually entirely prevent sun burn. Black people also have a significantly higher risk of getting melanoma's, apparently. So burn less, but more risk for skin cancer.
So you identified an EXACT genetic trait responsible for addressing some kind of effect.
Now, please provide me the genetic trait(s) responsible for putting a ball through a hoop. If you list "melanin", i'll fall over and die. Every trait you will try to list, will not be anything specific to people with melanin in their skin.
Apparently simply being "of West African Descent" or having melanin in skin, makes people better at putting a ball in a hoop and bouncing it with coordination on the floor. Got it. Thanks!
I need a melanin injection.
7840
Strength, Power, Reactivity, & Speed Discussion / Re: Hello, my name is David
« on: October 07, 2017, 02:05:52 pm »lol, cause I start so many threads, some of you guys thought I'm too annoying and "borderline spamming" so I thought if I'm going to make another post, I might as well try to be creative.
anyway, interesting, calisthenics. I'm also curious as to why professional sprinters, those dedicated to being world champions, would even bother doing the following exercises: bench press, push press, etc.
Sure push press involves entire body, but there are much better exercises if you're a pro sprinter.
Sometimes the difference between a nobody and a world champion can come down to .005 seconds. That means the smallest edge matters. Maybe that .5 extra lb of upper body muscle hurt you by .005 sec. Why bother doing bench press, when you can just do arm swings or arm swings while bounding, which is much more specific to running.
You get what I mean. If you want it that bad, to be the world champion sprinter, you're willing to make those sacrifices.
I don't get why some of these sprinters get so top heavy.
I think Christophe lemaitre is someone that has made the most out of what he has to work with. I believe he is training as optimal as possible compared to some of the other sprinters who have much better genetics than him.
Sure this guy is an absolute beast in physique, but as a pro sprinter, why pack on so much upper body weight? Either he is not training optimal, or he doesn't want it bad enough to be the best possible sprinter he can possibly be, by sort of body building other areas non specific to sprinting.
Well, in Harry Aikines-Aryeetey's case, the jacked af sprinter, I think he also profits off of that muscle. He's probably learned that by being so big, and so fast, that he can make alot of extra $$ without having to try and REALLY compete with the best in the world. He's insanely fast, but not elite fast. Would he be elite fast with less upper body mass? Maybe, maybe not.. Would he have a better chance at being elite fast with less upper body mass? IMHO, definitely.
I remember way back he was still big, but not as massive as he is now. I imagine if we saw his sprint times, they'd have surely gone down as his weight went up.
I agree that he's carrying too much upper body mass. If he's doing something specific to put on that mass, if I was coaching him, i'd stay STOP. I'd want him to atrophy alot of that mass back to a more normal range, while keeping as much as possible on his lower body. So i'd just swap out his upper body lifts that have hypertrophy time under tension, for dips/pullups and some maintenance level strength work using singles and such (80-90% 1RM).
Bench can still be good for sprinters because, it can active and/or fatigue the nervous system. Getting the nervous system to "respond" the way you want, is important. So any heavy lift can be used as a tool to try and achieve some kind of effect, whether it's a delayed training effect, overall strength gain effect, immediate potentiation effect (heavy bench singles before some intense short sprints) etc. Some coaches use them for things like that.. I mean just think about it from the simplest sense, say you want to stimulate the nervous system considerably by moving a heavy load, but not tax the anti gravity muscles at all? What would you use? Bench sounds like a decent option.. So now you stimulated the CNS and can then use some of that stimulation in subsequent plyometrics, sprints, tempo, etc.. All kinds of weird techniques that can really work well with certain athletes.
pc
7841
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 01:54:16 pm »Come on Adarq, 13 billion people (actually 15 billion because the census in china is corrupt/innaccurate)
And you finally found 1 gem to try to support your claim that culture is the #1 factor, which just isn't true.
I never stated that "gem" supports my culture claim. I was refuting your incorrect claim. Anyway, it's how things begin.. one guy in a country proves it can be done, then others realize they can do it too, especially children..........
Just like Usain Bolt proved to everyone a tall 100m sprinter can become the best.
Quote
The people that train for athletics in China, similarly to those that "start running in Jamaica right out the woom", are kids that state they love a certain sport at the age of 3, and put into sports schools right off the bat.
it's really genetics /training the #1 factor.....
Not all of them. Many of those kids are guided into specific athletic disciplines based on testing/screening that's performed, with kickbacks (money) to the parents, and the potential for a better life.
Even if they were 3 year old kids who loved "olympic weightlifting & olympic diving" (LMFAO, do you recognize how ridiculous that sounds), it's not certain that they wouldn't have been better left to develop more naturally, and realize they actually love sprinting. Those 3 year old "phenoms", don't have Chinese sprinters as role models.
Quote
USA is a basketball culture, but the NBA is dominated by AFrican Americans, it's just a FACT. It's not stereotyping at all.
but pretty much all of the europeans entering the league are white? Why aren't the non-US players entering the league, all black, from African countries, or just black people from mixed/mostly white countries?
Quote
Even though African Americans only account for roughly 10-13% of the population.
You're telling me white people just aren't into basketball, hence the NBA is like 90% people of direct West African descent/lineage?
I see plenty of white people in the league, obviously nowhere near black, but could that be attributed more towards where african americans grow up? how sports is basically the #1 option in most of these areas, not education?
Parents who let their kids play sports all day, put them in leagues, idolize sports stars, instead of forcing them to come inside and study, regardless of color, will have more athletic children. That's a sad fact of where many athletes grow up, low income areas, low education areas, emphasis on sports & competition, not education.
Have you ever been to a "mostly white town/city" in the US and watched their children/sports leagues? When I grew up in the area, it was mostly white here, no tackle football, only flag football. Now a large percentage of the population is black and guess what, tackle football and it's become a massive culture down here, and it's mostly black people playing it.
So, would I have had any chance at football growing up in this mostly white/elderly area at the time? Or would I have more of a chance growing up now, with tackle football leagues and tons of children whose family members/parents/etc have also played, perhaps at the collegiate and NFL levels as well?
Quote
Yeah Mutomboo, lol at philippines, they do love bball down there hahaha, but they're just at such a disadvantage due to their genetics lol, also it's true, they don't train as optimal as USA people or have great BBALL minds as USA trainers/coaches etc....
They probably have people < 6' being trained to play Center, Forward, etc.
Where'd you get your 90% number from? Your ass? It's probably a pretty close guess though. This is from something on wikipedia:
"the NBA in 2015 was composed of 74.4 percent black players, 23.3 percent white players, 1.8 percent Latino players, and 0.2 percent Asian players."
Clarify one thing for me though.. If a white player dominates in the NBA, what's it attributable to? Genetics? But how can it be attributable to genetics if, he's not of "West African Descent and/or not black" (even though we all descend from Africa)?
So what makes a white NBA player successful, or more successful, than his genetically superior black colleagues?
Btw, this is the argument racists always end up at: for whites, it's skill and hard work. For blacks, ok they maybe work hard but it's all genetics. Their genetics codify the ability to put a ball through a hoop from 30+ feet away @ ~40+ % accuracy.
How come there's no black NFL quarterbacks??? Ever heard that one? Remember when that was a "thing" 15 years ago? What happened to that theory? DESTROYED. The theory was based on the "fact" that blacks weren't as smart/capable in such a position, they don't have the "intelligence genetics" to be able to play QB. Well, one after the other, black QB's started to emerge, more & more young black children began to emulate Warren Moon & Randal Cunningham, and now we have black superstar QB's who can play just as good as any white QB.
smh.. kinda sad tbh.
These discussions always suck.
BTW FDL, you'll never reach 40" SVJ because of your genetics. Might as well quit now, you have no chance. Someone of West African Descent can do it easily, but you never will..........
If you fail to reach 40" SVJ, it could be attributable to genetics, but it would be mostly attributable to training, and not developing such qualities (to give you more of a chance later on in life) while you were a young child/young teen/young adult etc.You can reach 40" SVJ though, you know why? All you have to hit is 2.5-3xBW squat while being ~6-8% body fat, and jumping over 100,000 times.. None of those components are constrained to being "black". They are constrained to putting in the proper work, and hitting the right numbers.
pc
7842
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 07, 2017, 11:12:18 am »
eggporn.
7843
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 07, 2017, 09:25:02 am »
complete rest day! 5k race tomorrow morning.
143 today.. would like to wake up around 143/144 or so tomorrow. I definitely don't want to be heavier, that would indicate alot of extra water retention, which i'd be peeing out like crazy because of the "extra nerves".. so 143/144 tomorrow morning would be nice. Need to make sure not to overhydrate & overeat today. Nothing is worse than going to the bathroom non-stop before a race. I just want to feel comfortable lmao. Worst case scenario would be, waking up at like 147-148, and just peeing my brains out every 10 minutes.
I'm pretty sure i'm going to drink one of my large coffee drinks, in addition to eating a quarter watermelon.. the coffee thing has me on the fence, but, it's helped my morning sessions alot lately, since i haven't been in this early morning groove for too long. So, just going to chug it @ 5 AM, ASAP, and eat that watermelon right after.
5 AM wakeup time tomorrow, because I have to leave the house at 6 AM, light warmup and such by 6:30 AM, race at 7 AM.. one of the earlier races. Most start at 7:30.
I won this race last year, so i'd like to win it again.. "Defending Champ!!" lmfao.
As for race strategy, the question is, will there be someone racing who pulls me out of my comfort zone? ie, someone who can run a fast low 5's first mile, and get me all lactic acid'd up for the last 2 miles. Honestly, if the fastest person there is ~5:45+ per mile, I really feel like i'm in the kind of condition to hang, the entire race. I'm really confident in that. I haven't put that kind of effort in for 5k at all since my come back, but my 400m repeat work capacity and my speed in general is way better right now that it was last year. So my race strategy is always to just keep up with the fastest, i'm not changing that, I don't fall back until i'm dying .. but, hoping it's more of a 5:45+ kind of race so I can relax a bit more and not try to survive a death match with myself. If i'm the leader, going to try and just maintain it at 5:55+ pace, but I won't be looking at my watch.
This is the race from last year, the one where I ran an extra 0.2 mi because they screwed me up on where to turn around. Photos from last year's race:
I need some new hardware, lulz.
10/07/2017
bw = 143
-
bw before bed = ?
soreness = none
aches/injuries = right ankle a little - medial side
- fuqn calf stretches!@$!
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great
wakeup = 7:30 AM
- slept in a bit
diet:
09:30 AM: 4 eggs x sunny side up, 2 x SF sour dough bread, banana, avocado, sweetened green tea
03:00 PM: coconut water
03:30 PM: workout: light walk
05:00 PM: 5 x grape fruit, 2 x coconut water, avocado
07:00 PM: coconut water, banana
09:00 PM: fried banana in olive oil/salt, 2 x sf sour dough, water with alot of fresh lemon
- so good.
my new white plate .. for taking photos with. LMFAO. I mean I ate everything on it afterwards, I just wanted a white plate to take some better shots. I like it already.
stretch:
- bunch of soleus a few times
- some quad
- 09:45 PM: everything light, before bed
workout: light walk
- midway through the walk i took off my shoe and sock, felt like a rock was under my big toe ..
- as i was getting home, very sharp sting
- i think something went into my toe, like a small thorn/picker
- then it happened again ~20 minutes after i was done walking, barefoot.
- WTF.
-
WOW.. A HAIR FROM MY SHAVED HEAD, IMPALED MY TOE. INSANE.
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)
143 today.. would like to wake up around 143/144 or so tomorrow. I definitely don't want to be heavier, that would indicate alot of extra water retention, which i'd be peeing out like crazy because of the "extra nerves".. so 143/144 tomorrow morning would be nice. Need to make sure not to overhydrate & overeat today. Nothing is worse than going to the bathroom non-stop before a race. I just want to feel comfortable lmao. Worst case scenario would be, waking up at like 147-148, and just peeing my brains out every 10 minutes.
I'm pretty sure i'm going to drink one of my large coffee drinks, in addition to eating a quarter watermelon.. the coffee thing has me on the fence, but, it's helped my morning sessions alot lately, since i haven't been in this early morning groove for too long. So, just going to chug it @ 5 AM, ASAP, and eat that watermelon right after.
5 AM wakeup time tomorrow, because I have to leave the house at 6 AM, light warmup and such by 6:30 AM, race at 7 AM.. one of the earlier races. Most start at 7:30.
I won this race last year, so i'd like to win it again.. "Defending Champ!!" lmfao.
As for race strategy, the question is, will there be someone racing who pulls me out of my comfort zone? ie, someone who can run a fast low 5's first mile, and get me all lactic acid'd up for the last 2 miles. Honestly, if the fastest person there is ~5:45+ per mile, I really feel like i'm in the kind of condition to hang, the entire race. I'm really confident in that. I haven't put that kind of effort in for 5k at all since my come back, but my 400m repeat work capacity and my speed in general is way better right now that it was last year. So my race strategy is always to just keep up with the fastest, i'm not changing that, I don't fall back until i'm dying .. but, hoping it's more of a 5:45+ kind of race so I can relax a bit more and not try to survive a death match with myself. If i'm the leader, going to try and just maintain it at 5:55+ pace, but I won't be looking at my watch.
This is the race from last year, the one where I ran an extra 0.2 mi because they screwed me up on where to turn around. Photos from last year's race:
I need some new hardware, lulz.
10/07/2017
bw = 143
-
bw before bed = ?
soreness = none
aches/injuries = right ankle a little - medial side
- fuqn calf stretches!@$!
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great
wakeup = 7:30 AM
- slept in a bit
diet:
09:30 AM: 4 eggs x sunny side up, 2 x SF sour dough bread, banana, avocado, sweetened green tea
03:00 PM: coconut water
03:30 PM: workout: light walk
05:00 PM: 5 x grape fruit, 2 x coconut water, avocado
07:00 PM: coconut water, banana
09:00 PM: fried banana in olive oil/salt, 2 x sf sour dough, water with alot of fresh lemon
- so good.
my new white plate .. for taking photos with. LMFAO.
I mean I ate everything on it afterwards, I just wanted a white plate to take some better shots. I like it already.stretch:
- bunch of soleus a few times
- some quad
- 09:45 PM: everything light, before bed
workout: light walk
- midway through the walk i took off my shoe and sock, felt like a rock was under my big toe ..
- as i was getting home, very sharp sting
- i think something went into my toe, like a small thorn/picker
- then it happened again ~20 minutes after i was done walking, barefoot.
- WTF.
-
WOW.. A HAIR FROM MY SHAVED HEAD, IMPALED MY TOE. INSANE.
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)
7844
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 08:58:53 am »Of course basketball is a skill based sport but someone that is 7'0 tall will always have a huge advantage over someone that is 5'6 predominantly on the fact that there are a lot less 70 people on the planet than 5'6 people.
right but you also said:
Quote
The only sports where training>genetics are skill based sports like golf, tennis etc. imo
so someone 5'6 from the philipines should be able to get into the league if he has Mugsy Bogues like skill, no?
again I think throwing genetics into all of this, causes everything to get murky. Sure being taller gives you a better chance of doing something in basketball, it's most often an advantage in a "taller sport". There's also plenty of incredible goofy uncoordinated people who probably wish they were a bit shorter too, that couldn't do anything in basketball, i've seen plenty of them growing up.
fixed:
Quote
The only sports where training>genetics are skill based sports like golf, tennis, basketball, futbol, cricket, hockey, baseball, rugby, ping pong, etc. imo
for all of those sports, training > genetics, but some genetic factors do provide advantages / disadvantages, but it's not a given.
peace
7845
Basketball / Re: Double EastBay on 10ft rim is definitely Doable
« on: October 07, 2017, 08:26:51 am »
Training > Genetics in skill based sports .. genetics just give people extra advantages, but not enough to overcome training.
Basketball is a skill based sport.
Culture > Genetics in every sport/event, because culture allows a population to more easily find & develop people with incredible genetic advantages.
Not sure why you linked that video? lmao.. Someone saying, "he's simply not big enough to play in the league", when the kid is 5'11", is not going to convince me of anything.. Correction: he's simply not good enough to play in the league. He could be a child prodigy all he wants, but he wasn't a high school prodigy, nor a college prodigy, and that's when it matters. It looks like he really wants to get into the league though, so maybe he ends up playing in the NBDL at some point and then gets called up.. then what, will they fix the video and say "well he was big enough apparently". lol.
As for Philipinos, I think that's more of a cultural problem. What if more philipinos grew up playing bball in the US? It's their "national sport" now, but it's still new to them. I don't follow Philipino basketball, but do they have some impressive leagues? Are they sending players over to the US/colleges? Or are they just doing everything in house? If they are "all short", then shouldn't they have one of the biggest pools of point guards on the planet? Should be tons of skilled point guards ... I doubt that's the case. I bet many of them grow up playing center, forward, etc at shorter heights. Jamaica can make Hockey their national sport out of nowhere, have everyone playing it, but they won't get anywhere for a long time.
Also, remember when Argentina beat the US in the olympics? Did those Argentinean players have better genetics than than their US opposition?
The league has been steadily bringing in players from Europe and all over the world for several years now. The league is becoming "de-americanified", because there's so many good players all over the world now. That's the result of basketball becoming global, and a bigger pool of people (who bust their ass) to pick from.
Finally, "Mugsy Bogues" and "Earl Boykins" come to mind. It's harder to make it into the league if you're short, which philipinos are shorter on average, but it's absolutely not a restriction. Mugsy is basically a midget and was a dominant force. There's no way someone of similar size, from another country, couldn't emulate his game.
Also one of the best rebounders in the league was Barkley, what was he 6'5? That's like shooting guard height.
I'm just sitting here imagining a Steve Kerr-like philipino player, without much "impressive athleticism" or an impressive "body" based on genetics, but can simply shoot the lights out at a crazy high percentage from anywhere on the court. lol.
btw, there's been a few American/Filipino players in the NBA.
Basketball is a skill based sport... some positions require different (arguably less) skills and more height/bulk. If people from some country are all < 6' for some reason, they still have a position in the NBA that has people that height, ie point guards.
If you base it on height, then "there's only been a few players under 5'6 to make it to the NBA & they come from America", that pool is so small that it makes sense it would be harder to join, regardless of country. The pool is bigger for < 6', but still pretty small. The pool for 6'+ is huge, and look what's happening over time, players from all sorts of countries are finding their way into the league and are successful.
The golf/tennis thing is funny though.. pretty much every sport you will list, including basketball, is considered a skill sport. Basketball is definitely less favorable to short people, so if someone is short they have a better chance at making it in other skill sports, but it isn't a fact that they won't be able to make it into the league just because of their height/wing span. Also, you don't see many short people in Tennis or Golf either..
Also just to clarify, I never said just because someone trains hard or does the right training, they will be successful. Incase anyone is thinking that's my stance. I'm saying these people need to also be surrounded by serious competition, ie a culture that supports that event/sport, year after year, and just like species evolution, you get sports evolution. It definitely takes time. Even then, this person might not make it, but their teammate might, or their grandkids might when the competition within their country has evolved more.
Basketball is a skill based sport.
Culture > Genetics in every sport/event, because culture allows a population to more easily find & develop people with incredible genetic advantages.
Genetics>Training<a href="http://www.youtube.com/watch?v=3aKM_OY14AU" target="_blank">http://www.youtube.com/watch?v=3aKM_OY14AU</a>
Edit- Depending on the sport just culture is nowhere near enough. Take the Philippines for example. They are obsessed with basketball and it is pretty much their national sport. How many Filo players do you see in the NBA? How many Filo players even play in decent professional leagues? Not many.
Not sure why you linked that video? lmao.. Someone saying, "he's simply not big enough to play in the league", when the kid is 5'11", is not going to convince me of anything.. Correction: he's simply not good enough to play in the league. He could be a child prodigy all he wants, but he wasn't a high school prodigy, nor a college prodigy, and that's when it matters. It looks like he really wants to get into the league though, so maybe he ends up playing in the NBDL at some point and then gets called up.. then what, will they fix the video and say "well he was big enough apparently". lol.
As for Philipinos, I think that's more of a cultural problem. What if more philipinos grew up playing bball in the US? It's their "national sport" now, but it's still new to them. I don't follow Philipino basketball, but do they have some impressive leagues? Are they sending players over to the US/colleges? Or are they just doing everything in house? If they are "all short", then shouldn't they have one of the biggest pools of point guards on the planet? Should be tons of skilled point guards ... I doubt that's the case. I bet many of them grow up playing center, forward, etc at shorter heights. Jamaica can make Hockey their national sport out of nowhere, have everyone playing it, but they won't get anywhere for a long time.
Also, remember when Argentina beat the US in the olympics? Did those Argentinean players have better genetics than than their US opposition?
The league has been steadily bringing in players from Europe and all over the world for several years now. The league is becoming "de-americanified", because there's so many good players all over the world now. That's the result of basketball becoming global, and a bigger pool of people (who bust their ass) to pick from.
Finally, "Mugsy Bogues" and "Earl Boykins" come to mind. It's harder to make it into the league if you're short, which philipinos are shorter on average, but it's absolutely not a restriction. Mugsy is basically a midget and was a dominant force. There's no way someone of similar size, from another country, couldn't emulate his game.
Also one of the best rebounders in the league was Barkley, what was he 6'5? That's like shooting guard height.
I'm just sitting here imagining a Steve Kerr-like philipino player, without much "impressive athleticism" or an impressive "body" based on genetics, but can simply shoot the lights out at a crazy high percentage from anywhere on the court. lol.
btw, there's been a few American/Filipino players in the NBA.
Quote
I know you can list players <6 foot that played in the NBA but the average height in NBA is 6'8 and in most decent leagues throughout the world e.g. NBL, Euro league, CBA etc. they all have a similar average height of around 6'7-6'8. The only sports where training>genetics are skill based sports like golf, tennis etc. imo
Basketball is a skill based sport... some positions require different (arguably less) skills and more height/bulk. If people from some country are all < 6' for some reason, they still have a position in the NBA that has people that height, ie point guards.
If you base it on height, then "there's only been a few players under 5'6 to make it to the NBA & they come from America", that pool is so small that it makes sense it would be harder to join, regardless of country. The pool is bigger for < 6', but still pretty small. The pool for 6'+ is huge, and look what's happening over time, players from all sorts of countries are finding their way into the league and are successful.
The golf/tennis thing is funny though.. pretty much every sport you will list, including basketball, is considered a skill sport. Basketball is definitely less favorable to short people, so if someone is short they have a better chance at making it in other skill sports, but it isn't a fact that they won't be able to make it into the league just because of their height/wing span. Also, you don't see many short people in Tennis or Golf either..
Also just to clarify, I never said just because someone trains hard or does the right training, they will be successful. Incase anyone is thinking that's my stance. I'm saying these people need to also be surrounded by serious competition, ie a culture that supports that event/sport, year after year, and just like species evolution, you get sports evolution. It definitely takes time. Even then, this person might not make it, but their teammate might, or their grandkids might when the competition within their country has evolved more.