Author Topic: A Journey to Running Fast and Jumping High (Read 847875 times)

adarqui · « **Reply #1575 on:** January 04, 2020, 12:54:16 am »

3h50m is major.

2 hr is a good cut off imho. at least you're close to that now after rearranging.

seifullaah73 · « **Reply #1576 on:** January 04, 2020, 11:27:17 am »

Date: 04/01/2019
Soreness: none

Condition: It was cold outside and had just around 2 hours. Got to use my spike but phone is buggy that I am not able to record my 2 styles of running to see which one is better.

Saturday gym closes early so I can only fit 2 hrs worth of gym work, so will have to only do core lifts plus step ups.

Warm up
ankle mobility
calf stretch
calf walks
hamstring stretch
quad stretch
glute bridges single and double
leaning knee drives with resisted cable foot strap
back stretch

Track warm up
2 x 10m a walks
2 x 20m a skips
1 x 30m a runs

Track Workout
4 x 10m sprint starts using 2 approaches for 2 sets
4 x 30m sprints using 2 approaches for 2 sets

Gym workout
playing around with leg press machine doing reverse leg press - looks like it has the right movement but hard to get body in the right position and don't think it would be too friendly for the knee, not that i noticed.

Comment
Wearing spikes for the first time felt a little awkward as I am used to running with flat surface but with spikes having some protruding from the front was strange and also when doing sprint starts I would place the entire balls of the foot on the floor that would prevent my shins coming low so I had to get used to not placing all spikes in the ground but just the front toes. Also I probably run on the outside of my foot as when I stand with the spikes the inner side of the balls of the shoes sank lower than i'm used to.

The sprint start didn't really feel any different maybe because of cold I couldn't concentrate.

But the first approach is explode as far as I can then sprint onwards without reaching with the feet, which felt slow at the beginning but felt fast in the 30m, but the normal second approach where I just explode out and just start sprinting as fast as I can from the get go, which feels fast at the start but not so fast out to 30m, but then again I can only really tell once I record it.

problem with phone is with battery around 30% the phone will just automatically turn off when I try using camera or sometimes once unlocked the phone would then just shut down after a few seconds.

seifullaah73 · « **Reply #1577 on:** January 06, 2020, 10:36:10 am »

Caught a cold, so won't be starting this week.
Good I guess for additional experimental session

seifullaah73 · « **Reply #1578 on:** January 12, 2020, 12:50:08 pm »

Date: 11/01/2020
Soreness: quads slightly and knees even less slightly

Condition: It was quite windy, it would blow from the side then behind. also SUCCESSS!!!! I managed to record my sprint starts using different cues and I was very surprised with the outcome. The wind even blew the phone camera off aim but luckily it was after I did the run and also I thought of an extra cue to use and that proved to be the best one but never got to measure the 30m for that as I didn't have time as I thought of this after the 30m sprints for the 3 cues. I made a video of this research.

. I will explain after the journal.

Warm up
ankle mobility
calf walk stretch
ankle hops
hamstring stretch
quad stretch lunge
single leg glute bridges
high knee holds with kettlebell on feet @12kg
back stretch
box jumps
arm sprint swings

Track warm up
A walk x 2 x 20m
A skip x 2 x 20m
A run x 2 x 20m
Alternating high knee drills

Track workout
3 x 10m sprints using 3 different start cues

3 x 30m sprints using 3 different start cues

3 x 10m sprint using one new start cue

Cool down
stretch
walk back

Comment
It was an alright session. Managed to record all my sprints.

Video
I recorded 3 start cues for 10m and 30m and I thought of another cue, which sounded ridiculous, which brings the cues to 4, which are sprint out, get a big first step then sprint, get a quick first step then sprint and the last one was make every step large until the strides feel normal.

The 10m sprints I seem to pop my head up and slow down towards the finish line, which I should have kept my head low towards the end.

But for some reason when measuring the 30m I only managed to do 3 cues as the last cue I thought of at the end. I found out that for some reason the slowest 10m was the fastest 30m according to the 10m split at the 30m, which makes no sense to me. Even though it was hard to time using fps method as most of the frames for the 30m were 38/39 and fps was different. each frame was too large at some points. that one frame made a big difference in the time from 1.266 to 1.3 seconds.

After the editing the video yesterday I couldn't upload it had a large migraine, vomitted so only could get on the laptop today.

Now I'm curious to want to do the test again. But got some good results for the 10m.

This makes me realize I have been practicing the sprint start technique wrong technique wise in terms of efficiency.

<a href="http://www.youtube.com/watch?v=u9gReN65G1A" target="_blank">http://www.youtube.com/watch?v=u9gReN65G1A</a>

seifullaah73 · « **Reply #1579 on:** January 15, 2020, 05:43:15 am »

Date: 14/01/2020
Soreness: quads and hamstrings

Condition: It was spray raining with the wind blowing it all over the place especially my face and that gets really distracting. I got to try and see how long the session lasts and also wanted to practice some runs in the right way. It was also messy, I had spikes, trainers, my shoes and bag of my work clothes and a foam for the bar for the hip thrusts and didn't want to get it wet outside and then warming up in trainers before running in spikes a lot of time gets wasted that way. Got to the gym at 5:30pm and had 1hr 45 min for workout.

Warm up
ankle mobility
calf walks
lunge to hamstring stretch walks
quad walks
A walks x 10m
A skips x 10m
A run x 10m
Alternating high knee drills

Workout - Track - took 15 mins
3 x 30m sprints using cue for aiming for distance for each stride till the stride doesn't feel like reaching but normal running then I start sprinting. felt pretty good first two runs, fast but maybe because of slightly strong wind assisted, but that doesn't matter aim was to practice correct cue.

Workout - Gym - took 1hr 15 mins
Explosive step up jumps
- 1 x 3 each leg @12.5kg dumbbells in each hand
- 2 x 5 each leg @20kg dumbbells in each hand

Ankle hops
- 1 x 10 each leg @8kg dumbbells in each hand
- 2 x 15 each leg @15kg dumbbells in each hand

Front squats
- 1 x 5 @60kg
- 2 x 7 @70kg
- 2 x 5 @60kg - below parallel - can feel it in the adductors after and hamstring and glutes

Single leg calf raises on leg press
- 3 x 15 each leg @110kg

RDL's - this will prob happen alot as I need space to do hip thrusts and it got crowded so Had to do these instead.
- 1 x 5 @70kg
- 3 x 5 @110kg - aiming for explosive hip extension but not hyperextension

Arm sprint swings moderate speed
- 1 x 10 @8kg
- 2 x 10 @10kg

barbell only shoulder press 1 x 10

Cool down
stretch
walk back

Comment
Good session, the runs felt pretty good good knee drive. Keep head down. Ran prob too fast it was difficult to stop after the finish line until about 20m ahead

. But the rain just ruined it. No core session. but still I only had 1hr 45 mins so time wise it looks good.

seifullaah73 · « **Reply #1580 on:** January 16, 2020, 04:41:35 pm »

Date: 16/01/2020
Soreness: quads, adductors, hips

Condition: No surprise there, raining, which did come to a close stop when I was running, but after it started getting heavy even when I was leaving. Got to the gym at 5:15pm and finished at 7:25pm. Still didn't finish workout, especially with the crowd and just wasting time looking for space to do hip thrusts and thinking of an alternative to hip thrusts for hamstring, which I can't think of. Also helped this guy who was having ankle mobility issues causing pain when squatting, so gave him some stretches and stuff that took some time too.

Warm up - finished at 5:25pm
ankle mobility
calf stretch
hamstring stretch on bench single leg
quad stretch on bench
single leg hip thrusts
high knee hip holds - difficult to hold kettlebell on end of toes with running shoes as they are wide so more on the edge
back stretch

Track warm up - finished at around 5:45pm i think
A walk x 10m
A skip x 20m - 15m high knee and 5m powerful quick switches with 2 hops
A run x 30m
Alternating high knee drills x 30m
cross legged iliopsoas stretch - left leg was more tighter in the hips and adductor areas and glutes.

Track Workout - included with above time
3 x 30m sprints aim is long strides till it reaches normal running cycle

Gym Workout - finished at 7:25pm
squat stretch

Jumping step ups
- 1 x 3 each leg @ 12.5kg in each hand
- 2 x 5 each leg @ 20kg dumbbells in each hand

ankle hops
- 1 x 5 each leg @8kg in each hand
- 2 x 15 each leg @15kg dumbbells in each hand

Front squats - had to change the depth as I could feel it in my hips and didn't want to injure it, so increased the depth up one.
- 1 x 3 @40kg
- 3 x 5 @60kg

Calf raises single leg on leg press
- 3 x 15 @120kg

Hip thrusts - even though I bought foam for the bar, it's not enough for the pelvic bone, so I decided to do it below the bone.
- 1 x 5 @ 60kg
- 3 x 7 @80kg

Sprint arm swings
- 1 x 10 @5kg dumbbells in each hand
- 2 x 15 @10kg dumbbells in each hand

Shoulder press
- 1 x 10 @20kg
- 1 x 3 @40kg - difficult up to 2nd rep prob tired from the swings

Cool down
stretch
walk back

Comment
Runs were ok, technique was as I wanted but there was one run where I felt I was over reaching but without over striding, so fixed that on the follow up runs by running more comfortable. Gym session still not short enough. A lot of delays, crowded wasting time to. so I'm thinking of removing out power snatches as I don't even get to do that any way. Let alone land mines. Will have to do ab roll outs at home. disappointed can't get a proper upper body session with a run session.

seifullaah73 · « **Reply #1581 on:** January 18, 2020, 10:33:46 am »

Date: 18/01/2020
Soreness: quads a little

Sprains/Strains: might have strained my left hip flexor muscle, as I feel slight pain when lifting my knees especially when you sit on the floor legs out in front and you try lift one leg you feel the pain. Will have to let it rest. pain starts from the hip flexor at the front towards the inside. But there is no pain if i bring my upper body down towards my legs.

Condition: It was sunny but wet track and a quite cold. Experimented with 2 start cues one where I try and increase my stride length each step till I have gained enough speed for the stride length to feel normal and the second is the same but do it as fast as I could. so cover as much distance as fast as possible.

Warm up
ankle mobility
calf stretch
calf walks with powerful toe raise with 5kg dumbbells in each hand
little calf hops
seated single leg hamstring stretch
quad stretch walks
single leg glute bridges and double leg
high knee hip holds with 12kg kettle on each leg
back stretch
explosive single rep arm swings for sprint start with 5kg dumbbell
box jumps
- 1 x 5 @bw @33" - jump and when I land on the floor then one little jump to prepare and then jump back on the box repeat for 5 reps
- 1 x 5 @5kg dumbbells in each hand
- 1 x 5 @bw @36" - same method as above
- 1 x 3 @5kg dumbbels in each hand
- 1 x 3 @bw @33" with only slight knee bend - aim to jump on it with straight legs. It's definitely coming

Track Warm up
a walk x 10m
a skip x 20m
a run x 30m
alternate high knee drills x 30m

Track workout
3 x 10m sprints using first cue - it felt smooth but for some reason it just felt like I was only taking big leap for first step only and the rest was just normal running even though I didn't feel a sudden change from leap to quick sprints, so maybe it was right but it just didn't feel right, so I did 3 reps one after the other.

2 x 10m sprints using second cue - felt good only because it was first time doing the cue as the first cue felt tuesday when I did it for 30m.

1 x 30m sprints using first cue - camera died and also first attempt I came out really low and just felt out of control and just stopped and started again, which felt better. some steps I feel like I was reaching rather then hitting centre of mass even though it didn't feel like I was over striding. so gotta be careful with that.

1 x 30m sprints using second cue - felt good, was tired after first run because of workouts of running tuesday and thursday probably. but when I was running the last 10m, my hips were sore and was hurting so after the run I stopped running session.

Gym
- using the vibration platform a lot and trying to avoid stretching it and hurting it further as I have done in the past. a lot of time on this machine 3 x 1 minute. working on different angles and rotation.

- some light bench press

Cool down
stretch
walk back

Comment
The runs I felt a little tired maybe from the runs from tuesday and thursday but technique wise felt ok, will analyse the results as I was able to record 10m sprints for the 2 cues but not for 30m as camera died. Hip straight slightly which happened on the 30m run using the second cue and after that I had 45 minutes left, which would be enough time for core lifts. will see how I feel on Tuesday.
Will post a graph here.

seifullaah73 · « **Reply #1582 on:** January 19, 2020, 12:21:05 pm »

The results

After careful measurements at 2m splits up to 10m as that is the only data I have up to.

I can see that my form for both cues (cue 4 is lengthen each stride and cue 5 lengthen each stride as fast as possible). But time was lower than my original 10m time for cue 4 of 1.72.

This time I got around 1.78 for Cue 5 and 1.81 for Cue 4, which I assume must be due to the 3 x a week running and weight lifting.

So I did a graph to show, which had a better acceleration pattern, which you can see below that cue 4 has a more steeper than 5 but due to measuring 2m splits, the frames are not small enough to measure those distances as accurately as I would like.

So I can either choose to adopt cue 4 because it has better acceleration curve but Cue 5 is faster and if you drew the curve of best fit, the cue 5 has a better acceleration.

So my plan is practice the technique to push off each leg and then choose cue 5 for my start cue.

But it is difficult to follow through with the cue, I started 3 times with cue 4 as I just couldn't follow through with the cue.

seifullaah73 · « **Reply #1583 on:** January 21, 2020, 03:50:35 pm »

Date: 21/01/2020

Soreness: Hip adducctor definitely strained during the last run as I still feel the pain. The pain comes when I rotate my leg inwards only.

Condition: It was freezing cold outside and the track was slippery icy residue. Couldn't do a full on session because of the hip adductor strain, but yet I just can't help myself strengthen my hip adductor even though injured.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
single leg hip thrust with cross legged stretch compound
back stretch

Track warm up
bunch of warm ups (a walk, a skip, a run, alternate high knee, straight leg runs with alternate high (no idea for this, not really useful and feels awkward))

Track workout
High knee bounds x 30m

2 x 3 30m acceleration bounds - it's like bounding but instead with a lean and high knee is emphasized - this was the missing component I never did, whenever I did high knee stair runs I never did emphasize the high knee of the forward legs. will start from now on the stair at home.

Gym workout
Hex bar deadlift jumps empty - 3 x 5

Ankle hops 2 x 15 @15kg dumbbells in each hand

front squats deep empty bar 4 x 5

single leg calf raises on leg press

wide stance squats as deep as I can go with empty barbell

sprint arm swings @10kg dumbbells in each hand

RDL deep 4 x 5 @60kg - explosive hip extension

core work

and prob other useless stuff that I don't remember

Cool down
stretch
walk back

Comment
Not really a good session as I wanted to do light work without aggravating the hips. the bounds were ok couldn't really do it explosively as floor is slippery. didn't think it would be slippery so didn't bring spikes and also don't like to do drills on spikes. then the useless maintaining gym session.

seifullaah73 · « **Reply #1584 on:** January 24, 2020, 05:42:25 am »

Date: 14/01/2020
Soreness: shins a little, quads

Condition: Track was a little wet, got to the gym at 5:15 pm and finished at 7:15 pm, that's a win in terms of time. Good workout technically.

Warm up - 5-10min
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip thrusts single leg
adductor stretch
back stretch

Track warm up
light 200m jog (2 x 100m)
A walk x 20m - tried to keep butt close
A skip x 20m
alternating high knee drills
A run x 30m

Track workout
2 x 3 reps of acceleration bounding 20m

Gym workout
hex bar jumps -without weight 30kg

ankle hops single leg - could feel it in my shins due to bounding, so did some reverse calf raises and did light weight with aim for fast hops and heavy weight high and slow not to bother my shin low effort

cable standing hip thrusts - like kettlebell swings -but i kept being pulled back so had to walk forward and do again
- 1 x 5 @30kg
- 1 x 5 @60kg
- 3 x 7 @75kg

single leg calf raise leg press
- 3 x 10 each leg followed by 20,20,50 reps of double leg on same weight

front squats
- 1 x 3 @40kg
- 3 x 3 @70kg

sprint arm swings
- 1 x 10 @5kg dumbbell in each hand
- 2 x 10 @10kg dumbbell in each hand

shoulder press front
- 1 x 7 @10kg dumbbells in each hand

straight leg raises (well slight knee bend and raised in front)
- 1 x 10 @ bw

cable kneeling crunches
- 1 x 10 @75kg

side to side weight touch on iso crunch
- 1 x 10 @10kg

Cool down
stretch
walk back

Comment
Ok session. bounding was good besides the carry over to single leg hops. cable kettlebell swings felt good, hold cable handle between legs walk forward and then leaning forward letting handle travel back between the legs till i feel stretch in hamstrings then thrust hips forward pushing the handle forward and up. good session.

seifullaah73 · « **Reply #1585 on:** January 25, 2020, 02:27:33 pm »

Date: 25/01/2020
Soreness: shins a little when running but nothing that sticks out
Injury: hip-adductor feels better when running

Condition: A little windy and track a little wet but good session. Got to the gym at 11 am and finished at 12:50 pm.

Warm up
ankle mobility
calf stretch
calf walks
hamstring stretch single leg
quad stretch walks
single leg and double leg glute bridges
high knee 5 seconds each leg alternate
back stretch
arm swings - single explosive swings x 5 @5kg dumbbells in each hand

Track warm up
A walk x 10m
A skip x 20m
A run x 30m
Alternating high knee drills x 30m
acceleration bounds x 3 x 20m

Track workout
3 x 10m sprints
2 x 30m sprints

Note: legs were tired so decided not to attempt the 50m

Gym workout
Front squats
- 3 x 3 @50kg - full deep almost atg - hips felt good but heavy squats will have to be little less than parallel.

Hanging leg raises - legs to parallel and straight
- 1 x 10

Kneeling crunches slow
- 1 x 12 @50kg

Side twists with cable - these are horrible but I need the obliques

- 1 x 10 @25kg each side

Cool down
stretch
walk back

Comment
It was a good session. managed to record the 2 cue runs for 30m as well as 10m.

seifullaah73 · « **Reply #1586 on:** January 26, 2020, 03:46:20 pm »

EXPERIMENT: SUCH A FAIL - ALL MY SPEEDS AT THE LAST 10M HAD ME SLOWING DOWN AND I DON'T KNOW WHY I DID THAT AND I CAN SEE CLEARLY IN THE VIDEO I DO SLOW DOWN. I DON'T RUN THROUGH THE LINE I STARTED PURPOSELY SLOWING DOWN APPROACHING THE FINISH LINE.

FORM GOOD, TECHNIQUE STILL NEEDS WORKING ON

RESULTS:

Cue 4 (aim was cover distance for each stride)
10m: 1.86s - confusing as first time I did this it was 1.72 seconds
20m: 1.332 - I ran my 30m and timed my run from 10m mark to 20m mark
30m: 1.332 - but ran 1.29s from 15m mark to 25m mark.

Conclusion: my speed from 10m onwards was the same except for at 25m mark.
This gives me a 30m time of 4.52.Also my head came up very quickly, which I don't think would have made a big difference.

Cue 5 (aim was same as above but as fast as possible)
10m: 1.79s
20m: 1.267s
30m: 1.30s

Again slowed down at the end last 10m was the same speed. 30m time of 4.366

So in conclusion, my sprinting is still sucky. But there is hope.
I ran a 20m at 1.26 seconds. My best 10m splits at the 30m mark, I measured was at 1.26, so no doubt that my 30m 10m split would have definitely been faster at around 4.1 seconds, but now that I think of it, is still sucky time to run in spikes.

PIC I posted in PR section was from the cue 4 runs, cue 5 form was ok not as good.

But I see the cue I should be using from now on, Cue 5. cue 4 I did complete the first 10m in 7 steps but at the price of a time.

If only I could combine cue 4 and cue 5. don't know what that looks like or how to even attempt that, because that would fall in to cue 5.

So Cue 5 it is. Rant over

God willing, I will start the vest workout from tomorrow for 4 months. Will try and run the 30m properly.

seifullaah73 · « **Reply #1587 on:** January 26, 2020, 03:59:59 pm »

MORE INCOMING RANT

Looking through my videos I saw that I was striking the floor ahead of me but without it slowing me down as my weight only came on it when I was above it.
feet strikes ahead then weight into the ground fully once I am above the feet.

But this was happening in the upright phase. which was in the last 10m.

Another technique failure.

EDIT: Out of frustration deleted all my sprint videos.

seifullaah73 · « **Reply #1588 on:** January 26, 2020, 07:24:23 pm »

Too stressed out about this. Will delay planned workout till I am happy with where I am technique wise.

seifullaah73 · « **Reply #1589 on:** January 27, 2020, 04:09:22 am »

Video of Cue 4 vs Cue 5 and also first part is comparing my first cue 4 where I got 1.72 seconds and cue 4 now where I got 1.78
I can see that I am bounding more in my sprint start then sprinting. heel is not low during recovery for cue 4 either.
cue 5. average.

At the 30m runs my heels are still trying to keep low heel recovery for some reason and not getting close to butt enough.

<a href="http://www.youtube.com/watch?v=yfiKLQ3aPl8" target="_blank">http://www.youtube.com/watch?v=yfiKLQ3aPl8</a>

maybe if I cut the cue to only 3 steps then sprint.

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 847875 times)

adarqui

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High