Adarq.org

yo sorry for the delayed response, i have been less active on here the last month-ish so getting caught up. welcome back. glad to see that you're training again.

why do you think jogging bothers your groin more than sprinting? (or am i just misreading)

Hey yeah good to hear from you. Congrats on the job btw, that was an intersting discussion to read, good to take the safe route as far as cash goes. I went for a run today after a prolonged warmup stretching around the groin area and that seems to have improved it. I used to never warm up for jogging but since that fixed it i assume thats what is impacting it. But thats a very astute observation im surprised i didnt read more into that comparison myself. You are still in the middle east, right? (sorry my memory is shit) any ultimate opportunities over there? Also, nice job to building to such a crazy volume with the runs i gotta get to that point too. Aerobics are supposed to help a lot with schizophrenia brain function.

Quote from: LBSS on February 24, 2021, 11:27:37 am

yo sorry for the delayed response, i have been less active on here the last month-ish so getting caught up. welcome back. glad to see that you're training again.

why do you think jogging bothers your groin more than sprinting? (or am i just misreading)

Hey yeah good to hear from you. Congrats on the job btw, that was an intersting discussion to read, good to take the safe route as far as cash goes. I went for a run today after a prolonged warmup stretching around the groin area and that seems to have improved it. I used to never warm up for jogging but since that fixed it i assume thats what is impacting it. But thats a very astute observation im surprised i didnt read more into that comparison myself. You are still in the middle east, right? (sorry my memory is shit) any ultimate opportunities over there? Also, nice job to building to such a crazy volume with the runs i gotta get to that point too. Aerobics are supposed to help a lot with schizophrenia brain function.

i'm glad that warming up seems to make a difference. in terms of volume, basically anyone who's got two functioning legs can do IMHO. it just takes time and patience. i'm trying to get up to 60km/week average as we move into spring. one other observation/question: why is your breathing timed step to step on sprints?

actually, i'm back in the area. in silver spring for now but will move into DC in a month or two. no ultimate during the pandemic but i'd think about trying to find some pickup once i'm vaccinated. are you around?

seems like your priorities are in the right place. your calves will adapt with time.

it's not hard to play catch socially distanced, so actually i'd be down to throw the frisbee around a bit once it's a little nicer out. there was a time when i'd have relished a game of ultimate on a day like this but that time is at least ten years behind me.

Cool cool. Ill keep an eye on the weather and maybe we can figure something out over msg within the next few weeks.

2/28

Took some first steps at writing out my new routine. Im trying to keep exercise to 120-150 mins or less per week so its tough to fit all the stuff i wanna do in. Still lacking a segment when it comes to hip stability /max strength at different leg positions.

But today:
20 min jog w/ intervals of
- 90 degree diagonal jump 1-footed plants
- 180 degree spins with side 1-footed plants (moving laterally forward)
- 90 degree backwards diagonal jump 1-footed plants
- 90 degree diagonal jump 2-footed plants
- 360 spins into a balanced landing/jog

It went really well! I dont think im going to run cardio jogging anymore, this is 1 variation of my replacement for cardio. Way more specific, way more plyometric. Didnt prep my nose and it was too stuffy to do nose breathing. Im finding that how well the hips move in coordination with the upper body accounts a lot for how balanced the movement will turn out, especially on the 360's.

3/1

25 years old today ! Yeaaa!

Morning 3 min yoga/stretches

Workout in 18 mins
2 mins stretch warmup
400m in 1:17
-10 *150m sprints, 1 min walk 50m rest
Times all around 27-29s, last rep probably around 23-24s

Posture changes have really impacted my running mecahnics, that last 50m of the last set felt like a huge breakthrough, almost got injured..

Workout 2:
Single arm, single leg supported DB bench: 35 2*8/side
single arm(with one arm assisting), single leg supported angled pullups: 2*6/side

-so I'm kind of trying to do SPP strengthening for the end ranges of arm sprint motion while also working in a dynamic core stabilization that stabilizes in a similar manner as when you are sprinting. Not sure how effective it is, obviously with so little support the amount I can lift goes down a lot. But it felt pretty decent

3/3

48 min jog with same plyos mixed in as last time, only this time did some mix and match : stuff like 1-legged side plant into 2 legged side plant into acceleration. My 360s are getting better too! Someday ill be able to hit technically precise combos - strings of a multitude  of perfectly executed moves. That will be sweet, im so bad at comboing in video games: low working memory, learning, attention and reaction time deficits and can never quite get the timing. But practice makes perfect 

3/4

Split stance hang power clean 115*5 /ea leg
DB row 50*8 /ea arm
Split stance hang power clean 125*5 /ea leg
DB row 60*8 /ea arm
Split stance hang power clean 145*5/R, 115*5/ L
DB row 60*8 /ea arm
Hang power clean 155*3

Ss*2:
-int rotated sl-rdl 60*8/ea leg
-ext rotated sl-rdl 60*8/ea leg
-half squat 145 2*5

Banded half squat:
16*3 (12*30 sec rests, 4*1-2 min rests)

3/5

31 mins cardio
- a few skips mixed in, nothing crazy this time

happy birthday man !!!

can't believe you're still only 25.. haha. seems like we've known you forever. lmao.

hope u had a good one.

pc!

Hahaha yeah ive been looking through my log for training baselines and things ive learned but we used to have some pretty cool discussions. I started posting here when i was 17! I may be one of the forum members thats spent the highest proportion of my life on this forum - 1/3. But then again thats kinda tough for me to gauge

3/7

Banded full squat (w pause): 205*3, 235 2*3

SS *2:
Sl int totated rdl 2:2:1 60 2*8/ ea leg
Sl ext rotated rdl 2:2:1 60 2*8/ ea leg
Banded half squat 2:2:1 235 *8, 205*8

1 hr later

4 min stretches
(Sprint - 5-7s on; 10s rest *4
2 min rest)  *5

Pretty brutal significant drop-off every 3rd, 4th sprint. Nothing wrecks you like a good sprint workout. Everything was tired after squats so it was slow. Those sl rdls hit the hips in a really unique way if i get the technique just right

3/9

morning
35 min jog with a bunch of stuff mixed in:
-a bunch of slrvjs at trees, a few dlrvj's
-various low shuffles, forward and backward
-maybe *8-12 short sprints

evening
*4 sprints 50-60m slight decline, 2-3 min rests
*6 sprints 40m slight incline, 1 min rests

3/12
carb loaded, so tried to get more workouts in

morn:
Ss*3 ( slow ecc, pause if possible):
-bench 115 2*8, 125*8
-DB bent over row 60 3*8/ ea arm

Ss*3 (slow ecc)
-one arm db bench press: 40 3*8/ ea arm
-pullup bar+chair supported SL chained weight knee drives: up to 45*8 (3 sets)

afternoon:
(1m tire) flips: 32 flips *5, 60-90s rest

evening:
Jog *43 mins, nose breathing

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
     /
  <
      \
      --

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.