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Author Topic: A Journey to Running Fast and Jumping High  (Read 847560 times)

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T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #885 on: August 16, 2016, 09:28:48 am »
+1
Quote from: seifullaah73 on August 15, 2016, 02:24:15 pm
Quote from: adarqui on August 14, 2016, 01:46:12 am
hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.

also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.

pc!!

Thanks!  :highfive:

No. The coach doesn't ask me to race people, as im the only one there he trains rather than a group. So there is no one to do small races against. There are other people who use it on one day but they have their own training group, who keep to themselves, you have to be a member and all that stuff, but the other day I train, there is noone training there but disabled people who use like a modified cycle to help them use their legs.

You can't get into the group training?

Agree with Andrew.  You absolutely will benefit from running w others...  Even if it's not races.  Running w speed teaches speed.
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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #886 on: August 17, 2016, 09:41:42 am »
0
Date: 17/08/2016
Soreness: quads a little
BW: forgot to measure

Condition: The sun was out on full blast, blazing hot, I just had to reduce my sprint times and go inside. The track was dried ofc.

Warm up
   same

Workout
   60m sprints alt lead leg (L, R, L, R)

   BSS 0kg x 5, 17.5kg x 6, 30kg x 3 x 6

   SLRDL 0kg x 5, 30kg x 3 x 6

   Seated sprint arm swings 2 x 20 x 7.5kg dumbells

   Core stabilization work 2 x 10 secs each side /15kg on one side of bar

Cool down
   same - quad and hip stretch, downhill walk

Comment
It was soooo hot outside, I had poured water over me several times to cool me down during the day. The sprints felt good suprisingly. There was noone on the track except for kids playing football and a disability cycling group. Most of the time its like this, sometimes you get the training groups come and do their training, but most of the time its empty. I kept the sprints short and went inside, I felt drained of energy once inside and the water dispenser was giving less then cold water. I forgot to do the mobility and activation stretches. The BSS was good, I do them a little quick, as slowly takes alot of energy out of me especially today with the sun blazing. I did the SLRDL. With my left leg if I keep my knees locked stress gets on my quads in a wierd way as it doesnt work on it, but just cause it to pain, so I have to just focus on keeping my knees slightly bent and weight on heels. Then the sprint arm swings, which help me increase my arm swings and power in my arms and the last one is always a little tough but a good core activation work.

Rating: 7/10

Quote
You can't get into the group training?

They would rather have people who are members of the athletic club join their training, which is membership fee on top of the gym's monthly fee. But they are not there everytime, I just see them from time to time.
« Last Edit: August 17, 2016, 10:37:23 am by seifullaah73 »
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #887 on: August 21, 2016, 10:12:04 am »
0
Forgot to log my workout from yesterday

Date: 20/08/2016
Soreness: none sticks out
BW: 71.05kg

Condition: rain, windy, wet track

Warm up
  same

Workout
   60m sprints x 4 alt leg
   SLRDL 0kg x 5, 30kg x 3 x 6
   BSS 0kg x 6, 17.5kg x 6, 30kg x 3 x 6
   Seated sprint arm swings 7.5kg dumbells 2 x 20
   Core stabilization workout 2 x 10 sec each side

Cool down
  same

Comment
it was raining and got heavier while I was on the track then I did my gym work, but the others who are training were doing a different workout like sled works or long distance, so don't know if they would have accepted. Will keep a look out even if it is just one race. my shins a little bit sore, not noticeable just if i press it it is a little sore.

Rate: 6/10
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #888 on: August 24, 2016, 09:56:10 am »
0
Date:24/08/2016
Soreness: not recogniseable
BW: 70.9kg

Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Warm up
  same

Workout
  60m sprints x 4 alt lead leg (L, R, L, R)

  mobility drills and activation stretches

  SLRDL 0kg x 5, 30kg x 3 x 6

  BSS 0kg x 5, 30kg x 3 x 6

  Seated sprint arm swings w/ 7.5kg dumbells 2 x 20

  core stabilization work 2 x 10s each side /w 15kg plate

Cool down
  calf, ham and upper body stretches

Comment
It was soo hot that after the first run I was exhausted and out of energy that it took longer then expected. There was 2 people I was going to ask to run, one of them was busy supervising the disabled cycling group so couldnt run, the other guy just did one run and started stretching, so he was doing a different routine. So I will have to ask someone who runs on saturday to run just once with me.
I was getting tired a lot quicker then usual because of the heat, so my runs were slower then usual and I didn't have much energy to run but still ran. But in the gym there was a fan all to myself as it was empty. I did my workouts as normal, going to stick with 30kg as it is comfortable. Did RDL first as it makes BSS easier after. Then did the others and went back. Walked back as bus never came.

Rating: 5/10
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #889 on: August 24, 2016, 01:31:46 pm »
+1
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?
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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #890 on: August 24, 2016, 02:23:43 pm »
+1
Quote from: adarqui on August 24, 2016, 01:31:46 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

I had to walk 20-25min to the town centre where all the buses go and catch that bus home, there is a bus near the gym to the town centre, but it never came so i had to walk it to the town centre.

Then in the bus it was like an oven, wow so much sweat I've never experienced before, every second sweat gathers on my forehead.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Mikey

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Re: A Journey to Running Fast and Jumping High
« Reply #891 on: August 24, 2016, 10:38:03 pm »
+1
Quote from: adarqui on August 24, 2016, 01:31:46 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

Wait til winter comes and you'll be missing the heat. I'd prefer to run in hot and dry weather than cold and wet.
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"IMO, It didn't happen if it's not on vid/official"- adarqui

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vag

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Re: A Journey to Running Fast and Jumping High
« Reply #892 on: August 25, 2016, 04:41:22 am »
+2
Quote from: seifullaah73 on August 24, 2016, 09:56:10 am
Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Here 30-31 is considered a very mild summer day. If you use 'very hot' and it is below 40 people will laugh at you. When it's very hot it doesn't drop under 30 all night, you see stuff like 32 at midnight. But at least it is dry when it is that hot. Worse is when we get south winds, bringing humidity from the sea. It chills a bit, so mid 30s, but humidity goes to 60-70. Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!
« Last Edit: August 25, 2016, 05:19:58 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #893 on: August 25, 2016, 05:51:50 am »
0
Quote from: Mutumbo000 on August 24, 2016, 10:38:03 pm
Quote from: adarqui on August 24, 2016, 01:31:46 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

Wait til winter comes and you'll be missing the heat. I'd prefer to run in hot and dry weather than cold and wet.

def True, but for me I don't like high temps for both sides (very hot or very cold). But I agree I also prefer hot over cold. But it just becomes difficult to cope. But during nights I def prefer cold over hot, because it is harder to cool yourself down when hot at night then it is to warm yourself up at night if cold. The bus i was riding still had the heaters lol.

Quote from: vag on August 25, 2016, 04:41:22 am
Quote from: seifullaah73 on August 24, 2016, 09:56:10 am
Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Here 30-31 is considered a very mild summer day. If you use 'very hot' and it is below 40 people will laugh at you. When it's very hot it doesn't drop under 30 all night, you see stuff like 32 at midnight. But at least it is dry when it is that hot. Worse is when we get south winds, bringing humidity from the sea. It chills a bit, so mid 30s, but humidity goes to 60-70. Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

haha if you look at the pictures of 25 degrees celsius in UK, you will see people in the beach with hardly anything on trying to survive or getting a tan. I remember when I was in school and we were told what temperature it was outside (in year 4-5) I didn't know about temperatures I just thought it was from 0-100 from cold to hot weather, so it was windy and a little cold and I guessed 25 degrees celsius, lol, ofc wrong and when doing maths with the same teacher in the text book it showed people on the beach, very hot and it was written 25 degrees and she reminded me of what I said and that this is what 25 degrees is like. lol

mid 30s is the weather chilling a bit?! lol. I would run inside too if it was like that or maybe suffer heat stroke before I get a chance to run inside. The gym we have doesn't have AC, only small fans on the wall and a big fan on the floor, which I would stand in front of, but over time the fan starts blowing warm air, you have to sweat in order for the fan to make you cool lol.
« Last Edit: August 29, 2016, 06:25:31 am by seifullaah73 »
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #894 on: August 29, 2016, 06:22:58 am »
0
Date: 27/08/2016
Soreness: back muscles
Weight: forgot to measure

Condition: nice and cool and some slights of sun but most of day it was nice and cool

Warm up
   same - uphill walk, sprint drills, mobility stretch and drills

Workout
   60m sprints x 4 (L, R, L, R)

   activation stretches

   SLRDL 0kg x 6, 30kg x 3 x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3 x 6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   Barbell wood chops 10kg plate on end 4 x 4 (2 each side)

Cool down
   stretches, walk back down hill to town

Comment
It was a nice day, the sprints felt good and the strides felt long at the beginning, but I think that I probably dont transition well to upright, where the knee dont come as high as they did at the start, I think I bring the knees straight away to the level required for running upright, so will need to fix that just by coming up gradually. I also was on a hunt lol, for someone to race, the guy I wanted to race wasn't there, another guy, was doing 400s, another guy was running endurance circuit and the training group were doing 400s as well. Also one guy I would wait to race after I finish running, but he would go inside to the gym and when I run he would come out do his endurace running, I would finish wait for him then he would go again lol. I dont think he knows my plan. After I went to gym, did SLRDL first as it makes the BSS easier after, when I did 1 set of BSS, someone wanted to use the bench so I said I will do 2 more sets, so with only a minute or so rest, I did it again and waited 2 min rest and finished it off to let him on. After my forearms were very sore, so had to wait 10-15min to let it settle down, then did the sprint arm swings and then finally my first time doing woodchopper, it was difficult but managed to pull it off effectively, my left side is weaker then my right side due to difficulty more on the left side.  Then finished off session.

Rating: 7.5/10
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #895 on: August 29, 2016, 09:18:02 am »
+2
Quote from: vag on August 25, 2016, 04:41:22 am
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.
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Muscles are nonsensical they have nothing to do with this bullshit.

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #896 on: August 29, 2016, 01:07:11 pm »
0
Quote from: LBSS on August 29, 2016, 09:18:02 am
Quote from: vag on August 25, 2016, 04:41:22 am
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.

srsly, maybe I should think twice before going to the states.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #897 on: August 29, 2016, 03:51:57 pm »
+3
Quote from: seifullaah73 on August 29, 2016, 01:07:11 pm
Quote from: LBSS on August 29, 2016, 09:18:02 am
Quote from: vag on August 25, 2016, 04:41:22 am
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.

srsly, maybe I should think twice before going to the states.

Sounds like a day that never happens in California.  The us is big.
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LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #898 on: August 29, 2016, 04:28:38 pm »
+1
the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #899 on: August 30, 2016, 08:50:13 am »
+1
Quote from: LBSS on August 29, 2016, 04:28:38 pm
the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.

Well.... The only positive is you do run faster and jump longer in a humid climate... So there is that... But beyond the weather Los Angeles is one of the most pleasant cities in the country... None of that east coast old money racism, less nepotism, everything except driving...  But it is now possible to live in DTLA without a car which I have been successfully pulling off since I totaled mine...
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