Adarq.org

Quote from: adarqui on June 19, 2018, 09:05:56 pm

nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

ahh

Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

ya. i've done the box variants, feel safer. the ATG free pistol squats always ended up wrecking my knees, caused all kinds of tweaks/weird pains.

Quote from: LBSS on June 19, 2018, 12:41:47 am

Quote from: maxent on June 18, 2018, 08:16:38 am

Quote from: LBSS on June 18, 2018, 05:49:11 am

squat without pause is not a paused squat.

there's a pause .. it's just too short to see from video

lol

Haha yeah I think the point of a pause squat is to pause for at least 1s which would be visible on video. Maybe adjust for a longer pause next time.

every squat is a pause-squat.. i think you're failing to realize the absolute genius of it.

great clip of Cabada flying.

?taken-by=fernando.cabada

Yuki will be racing CHI, with Rupp & Mo.

SICK.

?taken-by=wmmajors

Silly question but how can you keep such a slow pace? Is it natural or you worked on that?

nah not a silly question. I worked on it. Our "ego" kicks in, hard for us to go that slow. So it's more about discipline, relaxation, and "form" (keeping great posture, very light relaxed stride, relaxed arms/shoulders etc). It provides a great aerobic effect, even at such slow paces, so it allows you to focus on lots of things without taxing yourself much.

but ya the better you get at staying relaxed, the easier it is. i'm like a relaxed noodle out there when i'm going this slow, barely making any noise. I can run up on someone and they'll have no idea, I often call this "ninja pace"

I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.

yea, it is a great feeling. I liken it to a car in "neutral". Take the foot off of the gas, no gas whatsoever, no breaks, just relax & coast.

I've found it to be very effective at making me faster: helps me get more miles in / spend more time running, run more often, not tax myself, recover, focus on posture/form, focus on my mental game (easy to want to stop when you can think so clearly at such a slow pace, and know you have so long to go), develops the aerobic system, still provides a strength stimulus, allows me to bounce off of forefoot easier (when i'm feeling good, these runs can be 100% forefoot, just happens naturally), allows me to get more time in - in the heat/humidity, really "primes me" for speed days - when you run very relaxed/light you feel like you are about to launch on speed days.

stuff like that.

I plan on building it up to 3+ hour runs in the not-so-distant future. I'd like to get to 5 hours comfortably (occasionally) before 2018 is up... Yuki (japan marathoner) style.

But the race was much deeper than Shitara. A slew of Japanese men turned in career performances. Japan put six runners in the top ten in the men’s race, and had nine runners who ran faster than 2:10. Yes, nine. After a quick perusal of the fastest-ever marathon times, I found that only 17 American men in history have ever gone sub 2:10. On a record-eligible course (i.e. not Boston) that number shrinks to 11.

https://www.outsideonline.com/2284811/why-are-japanese-marathoners-so-good

nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.