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i don't think you should worry about technique. you're trying to get faster and you want to get more powerful as a means to that end. what's the point of getting better at broad jumps if the improvement is all from learning how to do broad jumps better? just try to jump farther every single time you jump. if you want to mix things up, you could add in loaded jumps and DL bounds. if you can get your hands on a sturdy medicine ball (they're not that expensive) do medicine ball throws.

yes that's what i meant, sorry to be unclear. there's a skill component involved, so it may be just that you had more to learn on the SL jump than DL jump and so progressed more quickly for that reason. in any event explosiveness/power seems (has always seemed) like something you ought to work on, and if you're going to use broad jumps as a tool then DL > SL.

- warm up; intervals 400m in [85, 88, 87, 85, 87, 87, 86, 83] w/3:00 jogging rest; cool down
total distance just over 9 km. this workout is better with jogging rest (walking is too easy).

there was a group running at the track that actually looked pretty fit, one guy was really flying. i talked to them afterwards and turns out this is a regular thing, they belong to a local running club and have been working out together on wednesday evenings. got the fast dude's email (he did an 11:38 2-mile and then what must have been a similarly quick mile with a few minutes of rest in between) and will try to hook up with them in the future. would be cool to have a group to train with, especially if someone in the group is fitter than i am.

- run 11.4 km in 59:46 [a few strides in the final km]
tried a new route today, straight down eastern ave. not to be repeated. too many big road crossings and too much fumes.

- stretch

- run 19.15 km in 1:52:52
40s and drizzling, 5:54 average pace, felt incredible. like i could have kept going forever. focused on slowing way down, pretty much succeeded. meant to do a full two hours but took a route on the way back that was more of a shortcut than i expected. not beating myself up about it. DC's so small, i ran almost all the way to the white house. if i took the shortest route it would not be out of the question to run there and back in 2 hours at a relaxed pace. good to know.

- stretch

while i was out, my dad made pumpkin bread. god-tier smell, incredible. gonna go stuff half the loaf in my face now.

- circuit x 4
-- jump rope x 100
-- push up x 15
-- suitcase carry +50 lbs. x ~60 feet/side
-- pull up x 5

- circuit x 2
-- scales front and back x 5/leg
-- hollow body hold x 30s

- stretch

did barefoot on our new deck, which because my parents are cool is made from wood and not some kind of plastic composite like most of the neighbors' decks. barefoot means i can't do lunges and need to be careful with the jumping rope. felt great though.

my dad made four ~25-pound sandbags with handles, that's what i used for the suitcase carries.

- warm up; hill sprints 100m x 6 w/walk down recovery; cool down
total distance just 5.15 km but this was hard. total elevation gain 95m over the course of the run. the hill is 20 degrees which is really steep. did proper sprints and was slowing down a little at the end of each rep. felt good, though. i think i'll do this at least once a week or every other week, alternating with a track day, and add reps over time. lower legs oddly sore, especially shins.

- stretch