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Quote from: gukl on May 08, 2021, 04:18:13 pm

damn man you have a real talent for endurance running. what kind of mileage are you putting in for this?

thanks alot man! not much at all. last week like 30 mi?

farm life got me in crazy shape. i credit that alot, tbh. and now it's filtering into running. love it.

maybe this time i can eventually get under 17? tbh looking like it's more of a possibility than before... somehow.. never got to 18:40 this fast. not even close.

pc!

Wow dude thats a crazy time considering your training style. Do you feel the high vol dips and stuff helped a lot? I imagine your upper body str endurance is pretty swell with that combined with the farm work. Also i think since the farm work is functional movement patterns your body may have adapted in a way as to give you a really unique benefits in terms of like posture and breathing mechanics. Maybe stabilizer and synergist muscle function and stuff as well. I feel like thats just a really wild time for the type of training youve been doing. Super curious about the carryover from farm work to endurance running. But i suppose aerobic endurance training adaptions stick around the longest so you may have kept a lot of your functionality from high vol running days

Damn i had this landscaping job i wanted to take a few months back but i kind of bailed and thinking back it may have impacted my training really positively if i had gone for it😑 at the very least in terms of spending less time sitting/laying down

Wow ive missed a bunch of logging. Over the last 12 days its probably been around 5* 30ish min jogs with sprints and plyos mixed in  some just regular jogs. Will try to keep up this week.

Been breaking from training, was a rough week last week. Threw around with LBSS during the weekend, got some bball shooting in. Will try to do a little more training this week, definitely need the sunlight. Transitioning back into vegan keto after a few days break. It's pretty tough, every time I want food that slightly deviates from like the 10 foods that are allowed on vegan keto I have to do a bunch of cooking. But I just want to transition away from meds, I feel crappy a lot of the time because of them. There is a chance I might be able to do that if I can get organized enough to make the keto work (which creates some weird neurotransmitter adjustments). Case studies have only shown it working for a few people, but it is my best bet.

4/4
DB hang power snatch: 40 3*15/ per arm
Tennis *90 mins. Legs easily tired, still sore after squats. Havent done very many prolonged HIIT style workouts, mostly shorter HIIT type workouts. Hit this insane beast mode ace, looked like ot was straight out of an anime i swear. I was messing with technique a bunch and out of nowhere i hit this inbounds serve that must have been 20-30mph faster than my regular serve (that estimate could be entirely wrong thats just what it felt like). It did this weird curve in the air but it was insanely fast. I tried to replicate it a few times and managed a couple more that were comparable but marginally slower, but still faster than regular. Otherwise it was kind of uneventful, mostly need to work on reading spin more accurately.

4/6
DB rows 70 3*8/side
Squat (1:3:1) 135*8, 205*8, 195*8

4/7
Afternoon
Wide stance box squat (1:2:1) 165 *8, 185 2*8
Yard work *40 mins

Evening
Squat (1:2:1) 115*8, 185*8, 235*8

4/9
60 mins More tennis with a different buddy of mine. Only a handful of good rallies but i feel like im improving a bit. Backhands feeling so strong, positioning is more consistent

4/10
Db rows 70s 3*8
- parked an adjustable db in my room so i can get a few reps in whenever i feel in the mood

So I'm just going to make this separate tl;dr post with a bunch of personal mechanics notes/realizations. I took a bit of CBD today and my proprioception+analysis was just non-stop yammering and I had a bunch of neat realizations.


-Like a lot of people, I tilt my knees medially when squatting. A lot when I'm grinding a rep, but I noticed I do it slightly during all my reps. What ends up happening is, all the force travels through the medial ball of my foot rather than distributing across the entire foot. And this constant uneven stress is what is causing my arches to collapse.  I've been noticing that when I walk, it's pretty awkward to have that balanced 3-point of contact (both balls of the foot + the heel) because for some reason the medial ball of my feet is higher up than the other 2. So I made a few adjustments and now trying to drive through the whole foot when squatting, but especially not let the arch collapse by driving with the medial ball of the foot rather than kind of let it hang loose. If I can fix up my arches a little bit, and adjust ground contacts accordingly, my balance could hypothetically improve a lot.
--a little side note on this, when I switched up my technique, my squat grip width suddenly started feeling really awkward and I had to take a more narrow grip. I haven't personally researched this in depth but supposedly certain upper body muscles correspond with lower body muscles and a small change in technique in one spot can result in completely different mechanics further down the chain.

-My left leg seems to lift with all glute and my right leg with all quad. It's been that way from a while (most likely from frisbee being an asymmetrical sport when pivoting to throw). But once I adjusted my technique without collapsing my arches, I realized my left leg had 2 deficiencies that instigated this poor technique - 1 my left ankle dorsiflexion is limited , I think it's something called talus glide, kind of feels like impingement. 2 at the bottom squat ROM my left leg is missing groin flexibility. But I've been managing to lift around both of these problems.

-When I was doing pushups, I noticed that when I set my neck straight instead of hunched, my entire shoulder girdle would just collapse. I went from doing easy 15 pushups to only being able to do 8's. So I'm coming to realize that I'm using my traps as a stabilizer AND a synergist with hunched over neck, when they shouldn't really even be a part of the movement (the same way I use them when sprinting, which also shouldn't be the case). I never realized how exactly the traps contribute to upper cross but now I kind of get it: tight traps pull the scapula up. Since the neck is bent forward and the pull is only applied to the posterior portion of the torso, the shoulders roll forward. And them rolling forward also draws them from the midline of the back. So both the muscles that pull the scapulae together and down are lax and overly flexible, when they should be active and tight.
--When i switched to straight neck, (in addition to shoulders becoming unstable) this weird thing would happen where I suddenly had to take an awkward breath between almost every rep. It seems that without the traps acting as a stabilizer, some stuff happens in the core and it tightens up as a safety mechanism, and then the diaphragm has to do a lot more work to expand the chest cavity for breathing. Hopefully once I fix up this imbalance, the body will gradually learn a different activation pattern that enables me to breathe properly. Possibly something similar happens when I switch between sprinting mechanics.

-my main thing i do when I'm resting is relax on the couch - and the biggest bend is at the mid-back. So in addition to upper cross, I think I have some kind of mid-back dysfunction, and those 2 things work together when I'm trying to fix upper cross, so it's been especially hard for me to fix. Unless I tackle both I may not be able to fix posture cleanly.

I might be in the minority but i think the nordic ham curl is pretty swell. I very rarely get doms though even when i was training bodybuilding style 10-15 hrs/week. But i think some bend at the hips is still good stimulus for the hams, just because you change the target range of motion a little bit and make the body lever smaller, you still get a good ham workout. And if you push off the ground with your hands the correct amount the concentric portion can still be challenging. And heavy eccentric singles is actually a thing!! I dont remember if its from triphasic training by cal dietz but it might be. But of course if it consistently gives you way too much doms it might not be worth it.

3/22

few jumps, various approaches. (CNS firing: average), SL jumps low 30's, one of the DL jumps around 33
-400m in 1:12
--50m walk rest 45-50seconds
--150m sprints, 30-32seconds
--*10, last set 26 second sprint

-With more upright posture running I burn out a lot faster. All sets were slower, and I started getting drop-offs at set 4 around 100/150m. Around set 7 I tried to incline my head and body and switch to a more quad based style and I got significantly faster and stopped burning out 2/3 of the way through. The limiting factor seems to be my hip flexor strength, quad running is apparently puts less emphasis on hip flexors. However I'm pretty sure the best top speed I can get is not with quad running - so I will have to target hip flexor end ROM if I want to get faster. Hamstrings might be getting worn out early too.

3/24

Circuits A and B:
-R-SL dot drill hops *25 (A+B)
-L-SL dot drill hops *25 (A+B)
-DL dot drill hops *25 (A+B)
-short rest
-5Y sprint -> 150° changes of direction *5 (A+B)
-short rest
THEN
- 5Y side shuffle with side rebound *5 (A)
OR
- 15Y 3-pointer line curve run with 150° change of direction *4 (B)
-short rest

9 total circuits. Was dehydrated and started feeling unwell.

3/26

~ 15 min brief trail run jog with a friend. was trying to restart keto after a week of carbing and burned out hard and fast
~ 15 mins light hacky sack

3/27
-few jumps at rim (CNS firing 3/10ish), probably a max of 31
5 miles in 42:05 (8:09/mile)
-last 400m in 1:25
-last 100m must have been like 13-15seconds

What a magical night. I got to the track at 9pm at the same time as these 2 dudes and when I started running one of them matched my pace and started 200m behind me. So it kind of pushed me lol. I was aiming for 8:00/mile but started falling behind pretty fast. hit runners high 30 mins in. The last 100m felt like I just hit the overwrite button on my speed and sprinted the whole thing mostly unrestrained as if i was made of electricity. Acceleration into the last 100 was fast, but top speed felt pretty slow (probably a mix of doing no high level plyos or serious power work recently, poor CNS firing, and my top speed is kinda shit in general).


But I actually had a number of epiphanies about running mechanics. Some observations:
-forward head tilt allows me to use my traps as supports for my lats in swinging my arms back
-quad running results from a kind of forced anterior pelvic tilt. because the hips are tilted forward, no longer upright, so the leg contacts with the ground in a position where theres more flexion at the hip and more flexion at the knee. because the leg fully extends a little bit behind the body instead of directly under like in top speed, ground contacts are longer, center of gravity is lower (not certain on this one in particular but it makes sense), and hip flexors have to work extra because there's more space to cover (because of apt) and less time to do it because of lower center of gravity. the knee doesn't get as far forward during swing phase. this style of running is also more reliant on muscle than tendon and movement skill.

so main takeaway is improve lat strength and hip flexor strength at sprint end ROMS and fix posture for real. and probably some bounding would help too.



 o    head  = normal ground contact (hips neutral, body upright)   
 0    torso
 |     spine
 o     hips
 /     thigh
|     knee
 \     tibia
 -     foot


o        quad running = head tilted forward, hips in APT, leg in flexion during GCT
  q
    \
     q
     /
  <
      \
      --

I would start at the feet/ankles first - if you have extremely strong feet and ankles, while having good mobility there, everything up chain can work way better.
That will give you the extreme angles you can apply force from and stop on a dime once everything is as strong

But everything else is pretty genetic, his thought process, reflexive tendencies and movement style would be hard to learn if you just aren't wired the same way neurally

Thats an interesting perspective. I think the ankles are undertrained in most people and connect to the hips working together to transfer force. Particularly i think the achilles tendon stiffness is the most important thing to train at that junction, through controlled eccentrics and plyos to rebound well. But its pretty tough because the ankle has so many angles to absorb and redirect force, probably training the movements themselves with higher volume would be one of the better ways to go about building tendon strength and maybe even the muscle component

As far as training non-ankle parts:
Personally i have had pretty bad upper cross most of my life and i think bad posture sets a low celing for how coordinated you can be during athletic movements.
I think that the hip is mostly responsible for stabilization and force absorption. The force travel starts at the ankle, travels through the leg and i believe the glute does the heavy work absorbing and redirecting that force. But with specificity applied you could work on glute stabilization in lots of different positions, and ive noticed that in some positions its pretty weak, which also limits the types of movements one can be good at, specifically the curves he runs.
As for movement style, reflexes and problem solving, yes, those things cant be trained as much, but movement variation with how he jukes can at least be trained a little bit.
The main thing to train is the bounce. If i can get the bounce even a percentage of his maybe new movement pattern avenues will open up.

But anyway, for me as an ultimate frisbee player i have to do this type of stuff while pretty fatigued so that plays a role as well.

But thanks for the input, i did mention ankles but didnt really put them in a priority role.