Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee pulling weirdly during tempo, see below
MENTAL STATE: good

- warm up
jog to track, bit more than half-mile

- broad jump x 3
best <9' 

- DL bound x 4,4,4
first and third right at 36', second well short 

- tempo sprint x 200,200
walk 200 rest. something in my right knee started pulling at itself right away so i stopped prematurely. meant to do 4-5 reps but it felt wrong. similar feeling to what i had every few workouts last year. the discomfort comes on the recovery of my right leg, i.e. as my knee coming from behind up in front of me. vexing. need to investigate.

- stretch

my engine is weak. doing some track work and easy jogging can only be good if i can get the knee thing figured out.

not so worried about the broad jump and DL bounds, those will improve quickly as i haven't done them in eight months. at least i was getting farther per jump on the bounds than on the single jump.

i do the singing-to-myself thing, too! 

how's that run test prep coming?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower traps a little spazzy but not too bad
MENTAL STATE: good

- warm up

- DRLVJ x ~10 (ME); x ~10 submax
good, dunked dodgeball on first attempt and rimmed out a bunch of others. 34-35+ on all jumps.

- superset x 3
-- DB swing 80 x 5
-- paused squat jump

- DB OHP 45s x 10+3+3+1

- pull up x 10+3+3+1

- stretch

in re: neck tension. there is a wonderful, wonderful feldenkrais sequence for the torso and shoulders that for me has the added benefit of releasing so much tension in my neck. it's the only feldenkrais sequence i've ever bothered to memorize and practice, although i could probably stand to do more. feldenkrais is the bomb.

you have to get someone to read it to you or try to read it yourself as you go, but anyway here it is: http://www.flowingbody.com/low5.htm

if you end up trying it -- and again, i can't recommend it highly enough -- remember that with feldenkrais the point is to (1) focus very intently on how your body feels, how it moves, what parts of it are pressing into the ground, what parts are inhibiting movement and how your body is working around them, etc.; and (2) not try too hard, not strain. i did a few classes some years ago and the teacher kept coming over to me and saying, "could you give a little less effort?"

whether or not you have another level is irrelevant to the fact that you are at the far, far, far outer reaches of natural leaping ability.

do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?

how can you be better at pull ups than dips? i can do like 2-3x as many dips as pull ups. and you have long arms!