Adarq.org

might be irrelevant, but how are you doing in terms of 1 foot jumping? seems like specifically 1 foot jumping fits in better with your distance running, rather than 2 foot jumping. just curious too because i'm gonna focus on my 1 foot too now lol

yo!!

Haven't been jumping at all :/

Last year, jumping wasn't too impacted with running, with ~30-50 miles a week. Just had to jumping ~3-5x/wk, ie in between runs, before runs, etc. Then if I took a day or two off, and focused simply on jumping, i'd jump pretty decent.

IIRC, I got my L-SLRVJ up to ~32-33" last year while running? I forget, but I did hit some serious jumps while not doing any lifting, running alot, and jumping alot.

So it's doable, especially if you are "built better for SLRVJ" for example.

peace!!

Quote from: jumperer on November 24, 2017, 07:01:38 pm

might be irrelevant, but how are you doing in terms of 1 foot jumping? seems like specifically 1 foot jumping fits in better with your distance running, rather than 2 foot jumping. just curious too because i'm gonna focus on my 1 foot too now lol

yo!!

Haven't been jumping at all :/

Last year, jumping wasn't too impacted with running, with ~30-50 miles a week. Just had to jumping ~3-5x/wk, ie in between runs, before runs, etc. Then if I took a day or two off, and focused simply on jumping, i'd jump pretty decent.

IIRC, I got my L-SLRVJ up to ~32-33" last year while running? I forget, but I did hit some serious jumps while not doing any lifting, running alot, and jumping alot.

So it's doable, especially if you are "built better for SLRVJ" for example.

peace!!

oh i see. yea that fit in well with your endurance training. dunno how to explain it, but does it ever feel like 1 foot jumping is another thing apart from 2 foot jumping? 2 foot seems so power/strength/muscle oriented sometimes whereas 1 foot is like more bouncy/leverage dominant/whatever you call it lol.

i'll probably post something better to IG (just did this very fast), but here's 2015 vs 2016 vs 2017:

yeah it wasn't a comment so much about quantity as about content. you're adding and taking away whole categories of food all at once, that alone could be messing with you.

nutritional strategy = mostly failure

good news is I didn't cramp. bad news is, I had no energy. hit a "wall" at like 1 mile, had to fight hard to keep the pace down to 1.5.. after that it was hell.

still got 3rd overall, and hit like 19:20 or something I dno.

lead for 1.5 like I planned though.. 5.30 first mile. Was all by myself so, didn't have a race stimulus until ~1.4.

race day!!

11/25/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 5 AM
- rough sleep last night.

log:
05:00 AM: food: heated up black coffee + 3 tspn cane sugar + pink sea salt + black pepper
06:30 AM: food: some sips of sweet green tea
07:00 AM: workout: warmup + workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
08:00 AM: food: 2 x banana, 2 x small cup of ice cream, 2 x very small protein wafer
09:30 AM: food: whole foods: berry smoothie with whey, 2 x bacon egg & cheese muffin (so good)
03:00 PM: food: big bowl of wheat square cereal in almond milk, blueberries
- destroyed my stomach, instant bloating/cramping
05:00 PM: workout: bw
- 3-5 sec paused dead hang ng pullups: BW x 8
- full dips + hold at the end: BW x 8
- 2sec paused dead hang wide grip pullups: BW x 7
-- nice!
- full dips + hold at the end: BW x 8
- dead hang chinups: BW x 6
-- just being safe
- full dips + hold at the end: BW x 8
06:30 PM: food: coconut water
07:00 PM: workout: drills mixed with walking - great session
09:00 PM: food: non-dairy kefir cashew, coconut water
09:30 PM: food: almond milk



stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


workout: legs/body dead, Merrill Lynch Bull Run 5k: 3rd overall @ 19:29 official / 19:17 watch, goal = hard 1.5 (time=FAIL, effort=WIN), 1k = 3:17, 1 mile = 5:30, I GOT ELEVATION!!! lmfao
- https://www.strava.com/activities/1289996203
- http://www.splitsecondtiming.com/results/2017/2017bullrun.php

tried a new nutritional strategy (not good), had like no energy.. at least I didn't cramp though.. had to battle through a bit of hell to finish. lmfao.

last year hit 18:22 on this same course hah. Also hit a 5.19 first mile last year, which was a PR at the time, but was in chase mode of a 16:XX guy.





wreckage.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5)]
- FORMAT: (day, wakeup time, hours slept)

notes:
- both choppier stride length - 1.4x meters to 1.5x meters, not 1.6x-1.7x when i'm warming up
- both races were very similar for the first two splits, but i was dead after 1.5 in the second race for potentially several reasons, but, similarities were:
-- 5:33 mile @ 189 SPM / 1.53 SL vs 5.30 mile @ 189 SPM / 1.55 SL
-- 5:55 mile @ 188 SPM / 1.46 SL vs 6:05 mile (0.57) @ 182 SPM / 1.46 SL

18:05:



19:29:






Also let's show these two, versus 11/23's meltdown, but just for the first mile:



so:

- 11/18: 5:33 mile @ 189 SPM / 1.53 SL
- 11/23: 5:29 mile @ 188 SPM / 1.56 SL
- 11/25: 5.30 mile @ 189 SPM / 1.55 SL

Very similar.

My warmups always have waaay more stride length, ie 1.7x and a similar or slightly less stride frequency. I never get stride length data per mile etc, other than average, so it could be starting out longer than getting way shorter. My speed sessions are all over the place, sometimes the stride freq is higher, sometimes the stride length is higher etc. I do notice for sure, that I "shorten my stride" when the race starts, like a protective mechanism, body knowing (or assuming) it can't hold it.

FWIW, I feel great with the 1.7x length form, whatever that is. Just more extension, feels stronger etc.

dno just some analysis/overanalysis.