Adarq.org

Quote from: adarqui on August 28, 2016, 11:14:53 pm

Quote from: jumperer on August 28, 2016, 11:04:55 pm

hmm, been looking at your log and now am interested in sprinting too now, maybe even running.

cool!

just don't go 100% max with sprinting initially.. can really tax your hamstrings.

also with running, don't do crazy volume either to start with..

basically, start slow.. see if you like it. I imagine you'd love sprinting at least. I think it's my favorite activity right now among the 3.

edit: also, if you get into running.. perhaps the most important thing I can tell you is, make sure you have the right socks; non friction. I've had success with new balance non-friction socks. If you wear the wrong socks, you run the risk of wrecking your toes/toenails. (and obviously you want the right size shoes etc).

i see. and okay, also a good thing ive been hitting deadlifts and leg curls hard though. yea, the last time i did sprints was almost 2 years ago now, and i really enjoyed it then. sounds good for the running part. i was more into distance running in my early teens, so i guess i have some experience. i probably won't get too much into it though, cause i dont want it to affect my main goal of 40 inch vert/11 ft touch. currently am 6 ft 150 lbs and just kinda struggling to maintain that cause i dont have much of an appetite. probably when i get older though, have been missing the runner's high for quite a while now lol

ya i don't really get any runner's high with these 3 mile runs. I think I got it on my long runs ~10+ mi.

fwiw, some of the best/most consistent jump sessions I was having, is when I ran ~1 mi very fast or tried to PR my 1 KM to the court. So even just that amount of running is probably good for us, but it didn't seem like enough to actually hurt my vert at all .. in fact it almost seems to do the opposite. I feel much more ready to go when I get to the court. I was running to the court alot, but my left ankle was flaring up a bit so i've been doing light sprints instead to get warmup.

anything above 1 mi seems almost "random" .. i've jumped great after running 2-6 miles, and then i've also jumped horrible. So those distances are definitely more risky (but i'm also jumping directly after running).

pc!

i see, that sounds good then. i'll probably run no longer than a mile too. it was just the losing weight/muscle thing from the extra cardio that i was concerned with though, but i guess if i wanna run guess i'll have to stuff myself afterwards. also something related, when i was in the 12th grade, it was when i seriously started bulking up, started squatting and sometimes deadlifting, and went from weighing 110 the last year to 160. for gym class, we had to run the 1.5 mile, and i remember absolutely smashing my last year's PR that year. i think that bulking up and having the extra muscle helped even though 1.5 is more long distance.

damn 110 to 160 in 12th grade is either a late growth spurt or alot of needed eating!

i also remember having more stamina and energy, and definitely had a lot more power.

nice!

what happened to your vert too? it also go up?

pc!

Quote from: jumperer on August 29, 2016, 07:13:51 pm

i see, that sounds good then. i'll probably run no longer than a mile too. it was just the losing weight/muscle thing from the extra cardio that i was concerned with though, but i guess if i wanna run guess i'll have to stuff myself afterwards. also something related, when i was in the 12th grade, it was when i seriously started bulking up, started squatting and sometimes deadlifting, and went from weighing 110 the last year to 160. for gym class, we had to run the 1.5 mile, and i remember absolutely smashing my last year's PR that year. i think that bulking up and having the extra muscle helped even though 1.5 is more long distance.

damn 110 to 160 in 12th grade is either a late growth spurt or alot of needed eating!

Quote

i also remember having more stamina and energy, and definitely had a lot more power.

nice!

what happened to your vert too? it also go up?

pc!

it was both lol, i used to be a shrimp in my younger years, but started growing steadily from gr.9. i used a mass gainer too, was just dead set on gaining weight. at the end of gr.12, i think i peaked at around 175 lbs at around 5'10.

and yes, even though i ballooned up, my vert improved too. went from barely touching the rim in gr.11 to snapping it easily in gr.12.

consistency consistency .. consistency.



failed to wakeup at 6 AM again this morning .. but getting closer.


08/31/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = calves moderate, hamstrings alot (left especially)
aches = none
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

8 AM

- orange juice



Session: Morning

9 AM
- humid af

submax running: 3.17 mi in 23m14s
- pretty dead
- ran normal but form was pretty crap
- splits: 6:42, 7:15, 7:48
- 5k: 22m38s

stretch:
- VERY LIGHT, quads/calves/hamstrings/upper



Food

9:45 AM

- 2% milk
- banana



Food

3 PM

- chicken taco
- beef taco
- some chips and salsa
- beet + tart cherry juice
- french baguette



Session: Evening

7:15 PM
- rushed, needed to finish by ~7:50
- i didn't even want to train.. felt like such crap
- but then.. started warming up, felt SO explosive
- midfoot, saucony's

runs: a bunch of ~200-400's
- was hard to run over 5 min/mi pace .. body just wanted to go beastmode
- so by using power, body just wanted to go fast .. so I let it.





once I warmed up, everything was under 5 min/mi pace.. felt really good. The graph with the ~4:35 pace was a ~400m.

very last run was, just trotting home.. basically low 6's trotting.

my body/brain is all over the place.. anyway, loved this session. Wished I could have stayed out there and done more.

stretch:
- VERY LIGHT, quads/calves/hamstrings/upper



Food

8 PM

- 2% milk



Food

9 PM

- 2% milk
- greek yogurt
- 3 x banana
- 2 x wheat bread with peanut butter


also, ate pretty light today.. and felt crazy good when I actually started running in my evening session. probably ate "just enough".

right hip flexor feels a LITTLE odd.. could be from some of the very light stretching i've been doing.. hope not.

might have figured out the code issue wrecking me.. well i narrowed it down and temporarily fixed it, but I don't know why it's happening.. which is horrible.

have you download latest version of GHC 7.10.2 or 7.3, which has bug fixes from the previous versions I think. Or maybe its a different kind of error.

tried caffeine this morning, just to see if I felt a difference in my morning run.. still felt like total crap. There was an initial placebo effect I think.

84 F, 79% humidity, heat index 94 F.

An 88-degree day with a relative humidity just under 40 percent, for example, will feel like 88 degrees. Hot, yes, but when humidity reaches 70 percent, that same 88 temperature feels like 100 degrees.

Also, it's a myth that newbies or not-fit-enough runners are the ones who suffer in hot, humid conditions. In fact, competitive athletes may be more prone to heat-related illnesses because the faster you run, the more body heat you generate. "As humidity increases, thermal strain and premature fatigue increase exponentially, and so running at your normal pace will feel very difficult,"

You might think the best times to run are early morning or evening, or cloudy, rainy, or not-crazy-hot days.

http://www.runnersworld.com/hot-weather-running/tips-for-running-in-humidity



just added this to my phone:

https://www.wunderground.com/us/fl/tamarac

usually I just check the temperature.. now i'm checking heat index. I normally view the heat index on my running stats AFTER I run.



I also tried running with my chest out more .. I think I like it.

left hamstring sore af.

consistency consistency .. consistency.



09/02/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings moderate (left especially)
aches = none
injuries = left hamstring
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

8 AM

- orange juice
- 1 tspn bustello (coffee) + honey + water



Session: Morning

9:30 AM
- 84 F @ 80% humidity
- heat index: 94 F
- wtf


run: 3.16 mi in 22:46
- 5k: 22:something
- splits: 6:44, 7:08, 7:44
- lame

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also



Food

10:30 AM

- 2% milk
- 2 x banana



Food

4 PM

- 2% milk
- green tea
- premade: suja beet drink
- small bit of bread



Session: Evening

7 PM

light run to court:
- ~0.5 mi dno

submax jumps:
- mostly submax, but pushed it a little bit on L-SLRVJ and R-DLRVJ
- L-SLRVJ: lots of 10'4"s
- L-SLRVJ: a few ~10'7"s maybe.. felt good
- R-DLRVJ: ~10'1"
- ~15 jumps each
- felt really good actually
- couldnt go max if i wanted too.. felt left hamstring on every jump
- didnt feel my hammy much on my middle distance intervals tho.. whish was great.

middle distance intervals: ~4.64 mi in 1h:01m:54s
- 6 x ~530m
-- mostly over 5 min/mi
-- second one mostly under 5 min/mi
- 2 x ~400m
-- last one, low 4 min/mi
- felt really good .. lots of strength/bounce
- full recovery between runs
- odd, was running with my chinup alot looking at the sky fly past me.. actually really enjoyed it. lmao.... might have helped me breathe better + better posture too. dno. don't want to do this with traffic coming by though, death sentence.

 



another run, but gave up: 0.33 mi in 2m:something
- 6:50 pace
- once i give up mentally, it's game over.


calves/quads feel really dead after this session..



Food

10 PM

- 2% milk
- beet + tart cherry juice
- half of a brie + turkey sub
- some stacys pita chips
- bunch of water
- 3 x banana



no programming.. didn't want to annoy myself with it today.

might post a spin-selfie video i took after the middle distance run session.. looks kind of cool lulz.

also .. I forgot to mention, my left heel didn't hurt at all during L-SLRVJ last night. I made a slight changed: i'm trying to land flatter in the plant, instead of landing with my heel first. This may have been something I was doing way back and didn't realize it. I like how these jumps feel too ...



this was from a ~month ago









this was from ~5 years ago







i don't think that old video is 60fps.. it only says "720p" in the video options. Soo, it may be missing some frames.



nick ross:










Regardless, I think this very slight modification will help protect my heel significantly.. i feel like im distributing the weight over my entire leg, which is also probably a big bonus.

Finally ... it helps me get up a little higher with my R-SLRVJ, instantly.. sooo, has to be a good form change.

pc!