Adarq.org

180621 Holy Shxt
So I jumped once last week and barely touched the Low rim no.4.... this is a new low for me.
Body is just stiff, and my left quad start to act up being tight.

And last Sunday, I resumed lifting with an 1 hrs of squat.
Worked up to  2x45lbs plate on each side doing 4sets of 5.  Wrap up with 30lbs arm curl 3x10
On my 5th set, i added 25 on each side... and Failed on my first reps.

Monday is a holiday and My leg started to get sore, (thinking this is great, at least i dont need to wait 48 hrs for soreness attack)  so i did a 30min recovery jog.
I fooled around at the beach with my kid for few hours also.

Tuesday... all hell break lose, quad ham and glute sore to the max.
Wednesday  still sore... sunny outside...skipped my luch jump session.
Thursday today  STILL SORE WTF is going on..  take 4 days to recover from a minor squat session because I have not lift for long time?    And it is raining outside.. which mean.. Jump session is canned again.

When the weather is good.. i should go jump.. regardless of how tired I am....  at least practice some jump mechanic.. or stretch.. instead of wasted a session..

180608 A Friday afternoon where I slacking/recovering from my exam 2 days after finishing all exam.
I had not done any jumping or lifting for over a month.
Now, all exam is finished. and result will be out in 4 month or so.

Half of 2018 is gone. 
I Remember...in 2017 I set myself a goal to complete 4 cycle of Russian Squat with 4 jump months in between.  I End up failing in my 3rd Russian cycle., dunked at the 2 lowest rim out of the 4 in total.    I can proudly said 2017 wat the time where I squat the Most heaviest weight since the day I born.

However, 2018 seems to be a mess... I have done alot of running with my kid.. getting many award for her age group.  But for myself as in personal goal... I can feel that I wasted half a year already.   I may had got myslef a new qualification/ licenses for those exams.  But it...does not mean much to me at a personal level.

I wish..i mean.. I hope...
no.. those word is not strong enough.

I Must.   Regroup myself...Now... 
now that half of 2018 is gone. I must pick up the pace and finish 2018 in a strong way.

This is a message to myself.
on 180608 A Friday afternoon where I slacking/recovering from my exam 2 days after finishing it.

it will be raining for the next 7 days or so.

180527 Both me and my girl Finished Dead last

Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.

IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only.  2nd last was 13.58; top 2 is 12:4x

Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol

I guess trying new thing for the first time at my age is just.... priceless.


and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place. 
https://youtu.be/gEg4IeT-Owg
<a href="http://www.youtube.com/watch?v=gEg4IeT-Owg" target="_blank">http://www.youtube.com/watch?v=gEg4IeT-Owg</a>

180523 Spike on Track Vs Sneaker on Pavement

I had 2 serious session doing actual 100m since I finished my exam.
- 1st session with spike on track and ran 3 time before nervous break down.  First run with fresh body at 12:53sec   2nd and 3rd run fall down to high 14s  with body clearly gave up and barely kept up after 60 or 70 meters.  I concluded that my body is NOT ready to last a 100m.

- 2nd session (Yesterday) with normal sneaker on the road. Google map measure distance 100m.  First run powerful all till the end, 2nd and 3rd attempt also feel like I have more in me, but I felt a slight pain in my right hamstring after my 2nd run, and I decided to stop after my 3rd run... the soreness gotten stronger as if I Pulled a muscle slightly deep inside.   The time is... shocking 15:50 more or less.
Wat the hack.   

This exactly the reason why I Thought I can compete in 100m, I thought I have enough power/endurance to do 100m from my HIIT experience yrs ago.  Or my Squat is explosive enough i thought.

I think Now I may understand a little more, with sneaker on pavement, I am sliding in every stride, I feel my every steps is powerful, like an engine spinning fast all the way till the end.   Little did I know, I am drifting and sliding in every steps. I feel like my motor is spinning fast with my leg going fast... but I guess it is because I do not have grip, or my tire is too slick.
That is the reason for the low 15s result.   (OR MAY BE GOOGLE MAP DISTANCE IS JUST wrong? lol)

With Spike on my feet, I started to feel tired 60m into the run... and barely hang on till the end BUT THE TIME is STILL MID 14s.  What the hack... 
Does this mean my engine is too weak, and with Grippy Tire, My engine will just over heat after 60m? 

One more thing, I ran with spike with a semi full stomach.  Where as on the pavement with a empty stomach.  After that near death experience with spike, I also rested 10 min or so on pavement between run just to be sure.

Just some finding/thinking to record for my training log.

Furthermore,  Runner List with name is now available. and I did some GOOGLE data searching. 
Only 8 runners for this event.  (found 5 runner records... they must be Track Fans.)
If my 12:53 is legit, and my left hamstring recover fast enough, I still have a chance.  3 days left.


100M Stat from google previous race (E for Estimated from 200M record)
-12.12    -LEE CHI FAI 李志輝 1979
-12.30E  -ALDO KRIEL 歐立德 1979
-12.53?   -Scoobychau 1980
-12.69   -WONG CHUN HUNG 黃駿鴻 1979
-13.05    -CHEUNG KA LAI 張嘉禮 1983
-15.47   -3 YIP Wai Lun Luke 1979
????  - FAN G Y 范俊業 101 M 1982
??? -TANG SIU LAM 鄧紹霖 90 M 1979

180518 Friday Lunch Session... I want to get better at the 100m
I just want to slamdunk on 10.
and
This is just the a Dad stuff.. i thought being a squat dude, i should be able to do ok in 100m... man i am wrong.
Today.. I try to practice start in the court again.  With right foot leading and left foot leading.

I google searched a bit, and people said ur stronger foot should lead.  Stronger mean more stable and... stronger.  which usually mean, the Foot your jump off with, or the foot u keep on the floor while Kick a ball, or the first step u take, when some one push u off balance.

For me, my left is the stronger (and probably shorter) leg.  I jump L R plant, and i know when i squat, I lean on my left.

However, it seem like when i sprint, keeping my right foot front feel more natural.
So today, I test it around and i think i know the reason.   I am right handed.  Right arm is sure stronger than left,  and I want to use my right arm to initiate the first swing movement when i start.   so... my very first LEFT Lead sprint start.. i clearly messed it up.. because i naturally want to swing my right.  ( right foot and right arm at the same time is just wrong)


I clear my mind a bit and practice some demo left arm swing, and I got my LEFT leading start better...
(not much better in anyway, after all, i had only been sprinting with couching start for a week.)

After my 2nd LEFT lead attempt.  I feel the Burning/sore sensation from my left Glute down to my hamstring ... with my quad not feeling much.

This is a shocker to me... All this year of intensive squat and jump... I always feel my Quad fire and sore... I mean i do feel my glute and ham being sore.. but never in such an isolated manner.
(not even during those HIIT 80m sprint i did back when i was trying to lose weight

This is just... new to me. with that said, how come my right glut/ham is not feeling the same effect.. only my left, and is it an coincident that it just happen to be sore right after I did a LEFT lead push off Sprint start?

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

(i took a few video of Left lead vs right lead start, will compile it and see where i go from there.)

yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.

Yeah.. some point to note.
- my shoulder should be aheard of the hand as if i am leaning / tipping over
- my back foot seems to be too far back, (it is angled, but extended too far it seems)
- my back and rear leg should align like a straight line during push off... and maintain this angle for a good 10 meters the more the better
- do not raise up vertically too early as stated previously
- during the set phace, my butt should be ABOVE my shoulder (in terms of height)
- during the set phase, eyes looked 2-3 steps ahead on the ground, not fwd at the finish line.

this is some tips i got.. correct if i am wrong...
i am just a newbie trying to race in my kids school events...


https://youtu.be/c5nipCsMv_o?t=6m50s

<a href="http://www.youtube.com/watch?v=c5nipCsMv_o" target="_blank">http://www.youtube.com/watch?v=c5nipCsMv_o</a>

I came across this old thread... and i think now i understand why those girl in the video run with their arm swing outward.
I believe i read or saw it somewhere that running the 800m or similar distance you should make urself BIG to avoid people catching up and overtake from behind.

so with arm swing like that... people from behind have to literally go around you in order to over take.


just to reply myself...with this not sure correct or not knowledge.

unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.



peace!

That happen often when i am using my phone in bed and just want to make a quick journal before sleep in a hurry.  With that said, it is just a lame excuse.  And I agree with you, this should be avoided.  I am going to technical training class daily after work till 10pm and whole day during day off 9-6pm, as the exam is in May 11st. Pretty much all exercise is NOW stopped.  If I am lucky, may be I will slip in a weekly 30min run with my girl.

Need to keep up the hard work... in both work and dream chasing.
Must do and Can do.