Adarq.org

t0ddday can confirm but my understanding was always that target tempo times are mathematical: take your top time and then divide by 0.8 or 0.75 or whatever.

i refuse to believe you're that slow.

Man this stuff looks extremely complicated... I don't get anything...

yeah i'm going to work my way up to something like that.

tonight:

WEIGHT: 177
SORENESS: hamstrings but not terrible
ACHES/INJURIES: left wrist when extended
MENTAL STATE: hurried, mad at myself, was distracted and unproductive at work and can't afford to be that way right now

- warm up

- snatch drills with empty bar + OH squats x a bunch

- HB squat 225 x 5,5
done full-on KF style, ass to ankles and a full-beat pause at the bottom. will force myself to do these as part of my quest to de-emphasize squatting for a while. this was not challenging but i don't think i'll have to add much more before it becomes so.

- circuit x 2
-- GHR x 8
-- pull up x 7
-- BB roll out 95 x 5

ran out of time, interviewing people tonight and tomorrow to replace my roommate, who's going to grad school, so i had to get home.

EDIT later:

- foam roller/mobility stuff x 30 mins

time to review my goals. more or less in order of importance:

1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20

the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.

some other goals that are not important, just things i'd like to do at some point (sort of in order):

1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team

spent a good amount of time today working on my left wrist and forearm. also rolled my legs out with tiger tail at work. gotta keep that up.

WEIGHT: ???
SORENESS: mid back but only after i started bounding (?)
ACHES/INJURIES: none
MENTAL STATE: good, content, no stress until late in the workout

- warm up
incl. A-skips, B-skips, SL bounds x a bunch. some bounds stiff leg and some not. i am atrocious at SL bounds. oof.

- broad jump w/reset x 4
a bit more than 36' total on turf.

- DL bound x 4,4,4
~18" short each time, last effort worst.

- two-step SLRVJ x 8,8
submax to work on coordination. still, ugh.

- 60m sprint x 3
in sneakers on turf into headwind so very much unideal conditions. self-hand-timed and i think i cheated myself a bit. timer started before movement and stopped after i was across the 65 yard mark. still, just for the record, it was awful: 8.5, 8.6, 8.3    will try to get more accurate numbers next time, or have a partner.

gf called me at this point and had a super duper extra irritating logistical question that had to be answered right then but that i wanted to deal with last night and she just couldn't. it took forever, i got pissed, almost bailed on my tempo, then didn't.

- tempo 100+100+100+100++100+100+100+100
first set slower than second in part because wind died down. 15-18s.

- stretch

god i'm slow.

the mile time falls into, as it says on the list, "other goals that are not important, just things i'd like to do at some point." the first set are all things that i think will help me with my primary goal, or at least not counteract it.

here's a good question for you, t0ddday: if i ran the 60m in 8.3x yesterday, what's a reasonable newbie goal for the summer? i'm going to try to get a more accurate time soon, at the very least measured on a track and not grass. but pretend it's 8.3x. realistic to shoot for 7.8x? too ambitious?

here's a good question for you, t0ddday: if i ran the 60m in 8.3x yesterday, what's a reasonable newbie goal for the summer? i'm going to try to get a more accurate time soon, at the very least measured on a track and not grass. but pretend it's 8.3x. realistic to shoot for 7.8x? too ambitious?

Really hard to say.  Like you already know an 8.3 self-timed 60m on grass could really be anywhere from a 7.8 to 9.0 seconds in reality.   For example where did you even find markers for 60m, did you just use 70 yards?  Even, if we suppose it's 8.3 it's still doesn't make such sense to throw out a conjecture without seeing video.  Video your next one, doesn't necessarily have to be on track if you have cones and a level field.   Really depends on how "good" you are at running.  If you are slow because you are really bad at running then you can get your time down a lot; unfortunately I think you have an athletic background so you might be a decent runner... Video would tell the answer.   Independent of the time I think high sevens (7. is an achievable goal for you, not because you ran 8.3 but because you are young, lean and have good relative strength.  I think that's achievable for someone with those characteristics if they put the work in. 

The same for 13.2x 80m please?

Also , any typical sets/reps/rest suggestions for tempo workouts?

@ Vag:

I simply don't believe your 13.2 80m time.  It's on the opposite end of the Avishek Self Timing craziness.  If I suspend my disbelief then the only way for someone to run that slow despite your ability to dunk is if you are absolutely the worst runner imaginable.  If that's the case you will get much faster very soon. 80m is a weird distance.  Really general rule of thumb says subtract 2 seconds for the first 10m.  Then divide the remaining time to get your high speed velocity.  So for you that would be 70m in 11.2 seconds or around 6.25 meters per second.  So, without fatigue your 60m and 100m time can be estimated using this velocity + 1 second for acceleration;  this gives you 10.6 seconds and 17.0 seconds.  I would be shocked if you can't run sub 9 and sub 15 in the 60m and 100m with just basic running, so I would correspondingly expect your 80m time to drop about 2 seconds.

Also , any typical sets/reps/rest suggestions for tempo workouts?
What i currently do is:
submax tempo runs : 3 sets of 5 sprints , ~15 seconds run , 45 seconds walk back , 3 minutes between sets.
max tempo runs : 2 sets of 5 sprints , 2 minutes between sprints , 5 minutes between sets.

What are max-tempo runs?  Tempo and maximum effort do not go together.  If you are running with max velocity you don't want to have less than optimal recovery.    The submax looks fine, I would extend the time of the runs though.  Tempo runs are really good for mechanics, body composition and recovery.  They are a bit boring though so most important thing is to mix it up.  I shared one workout I really like with LBSS, run up and back on turf field (100yd and back 100yards).  Rest for about 1 min (we start a rep every 90 seconds giving about 1 minute rest) and repeat  5-10 times for 1-3 sets.   This one is a great finisher.  Also, like 4x3 x 150 where the last rep of each set of three is a bit faster than the previous two.  8x200 w/3 mins recovery is good.  Really get creative, on monday we did 300m,200m,150m,200m,300m, 500m.  Every less than 15 sec per hundred (this one hurt).   In general I find that college coaches put sprinters though TOO MUCH endurance work (thinking if it's hard it's necessarily good, or because Tommy Smith ran 500's so should today's 100m sprinters) but people who train for sprints on their own don't do nearly enough system work and stick to meaningless workouts like 3x20m.  Find a balance between the two and you will make the most gains. 

*** One thing I strongly recommend to you and everyone training to get faster in sprints is a) Enter a meet.  It's great fun.  But if you don't want to then b) video tape yourself or get a friend to do it.  If you have an Iphone or Andriod phone you can so easily tape it and use one of many apps ( V1-Golf is good - Made for golf analysis ) and figure out your time from video analysis.  Simply load the video into V1-golf and you can scroll through the video frame by frame.  Notice the frame at first movement and the first frame where your body crosses some line (you can just use your foot touching down past the line or put a traffic cone in the frame and notice when your torso passes the plane).   Since the reaction to the gun is not included with this analysis it will give you better times than you will usually achieve in a meet.  But it's highly repeatable and doesn't force you to try and run pressing a stop watch.   It's a fantastic training tool and for me my times using this method in flats are really similar to my times in a meet using blocks/spikes/adrenaline.   As LBSS is noticing if you try and self time a 60m you either cheat yourself into a slow time or cheat and get a ridiculously fast time, both of which you don't want to do.