Adarq.org

So... never?!

Or maybe soon.

As far as finding connection between mo farah and mutaz barshim. Find the common connection and train that area.

Quote

What are the practical implications?
 

Since the correlations between this horizontal jumping test and distance running ability were very good, and since previous research has shown that both resistance training and plyometric training can improve running economy, it seems appropriate to include a small amount of horizontal and vertical jump training in distance running routines.
 

Care should be taken to use very low volumes of plyometric training 1 – 2 times per week, as this mode of training can be difficult to recover from. The high levels of force involved and the significant eccentric component can lead to fatigue as well as muscle damage and soreness. Ideally, an athlete would begin with minimal volumes.

You can read more here.
http://www.strengthandconditioningresearch.com/2013/02/21/jumping-distance-running/#button

nice thanks! these elite middle distance runners are so bouncy, I wouldn't doubt they could have some impressive jumping ability if they cared about it/grew up with it.

How might greater strength lead to improve distance running performance?

It is likely that improved distance running performance is achieved through greater running economy. However, exactly how power training improves running economy and therefore endurance running ability is not completely clear. One theory is that greater strength leads to a lower percentage of maximum leg strength being used with each stride. This is thought to reduce the number of motor units recruited during running, which may be more efficient. Another theory is that greater strength means rate of force development would be increased. This would lead to a longer period of relaxation time in each stride. Since contracted muscles prevent blood from flowing through them, longer relaxation times mean improved circulatory flow through the working muscles and therefore better access to oxygen and metabolic substrates. This may increase the time before fatigue.

ya that's the line of approach i'm going to take for a while.. less focus on "run slow and long" to build a bigger aerobic engine, and more focus on power/technique.

ie, I need to achieve greater levels of power, so that I can sustain more easily, submaximal power..

I also need to improve technique and improve my ability to hold a faster technique.. there's a large mental aspect to it because of how foreign it is.. body wants to resort to a "plodding technique".

basically.. I liken my recent switch of mindset to this:

in basketball, you completely follow through on your shot; arm straight, wrist snap.. it's the same in running, elite's have a beautifully powerful hip, leg, and ankle extension.. however, in myself (and most runners), i'm "shorting" my shot, ie, not following through.. so why am I out there shooting thousands of shots with sub-optimal form? i'd never do that in basketball.. so that key concept is causing me to start focusing on the small keys, instead of just trying to brute force by running more volume. Plus I could probably do better with less volume of intense training overall, given how many aches/injuries I acquire.







pc man

Interesting stuff. I really can see this approach working out for you.

thnx. ya we'll see. i need to get more 'mad scientist-like' instead of just brute forcing things with volume. feels good to get back in that mad scientist mode though, I must say.

pc leonel!

was going to get my run-session in today but right calf was too sore.. so decided to just do a cns-stim session (aka rest, lul.)

right foot is alot better today.. that's a great sign.

legs felt GREAT. felt very bouncy. hope I feel like that tomorrow.



05/18/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 10 PM
bw = 150
morning resting heart rate = didn't measure
soreness = right calf slightly, hips/glutes slightly
aches = none
injuries = toenails slightly wrekt (hurt more due to yesterday's walk), right foot slightly, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = ALOT



Food

2 PM

- beet + tart cherry juice
- greek yogurt



Food

8 PM

- big stir fry: grilled chicken, carrots, tons of zucchini, kalamata olives, olive oil, mixed nuts, garlic, jalapeno pepper, red chili pepper, white onion
- 2 x veggie egg rolls
- extra mixed nuts



Food

10 PM

- hot mint tea



Session: Activation

12:30 AM - 1:30 AM

submax holds (less overcoming, more yielding)

standing bent leg hip flexion: R & L: 1m30s, 1m30s
- quads actually become numb during this hold

standing straight leg hip abduction: R & L: 1m30s, 1m30s

standing straight leg hip extension: R & L: 1m, 1m:30s

standing bent leg hip extension: R & L: 1m30s

standing bent leg hip abduction: R & L: 1m30s



pc

Wow that guy had a lot of knee bend in his running... wtf... is that normal in long distance running?

It looks so weird... won't your quad tire like crazy doing that? Won't you "not achieve" hip extension doing that? It's crazy how much endurance any guy has in his quads vs. me.

Whenever I bike, and I stay straight up on my feet, I lock my knees. It's so easy to stay like that. A friend of mine's always says that it annoys him to see me do that and that I should stay with my knees unlocked, having my quads do the work. But that's crazy talk, it's completely unnatural to me.