Adarq.org

^^^ i don't think it was actually telling me anything that i didn't already know. when i feel good, i feel good, and when i feel slow i feel slow.

in other news, turns out being sick blows. low-grade fever and the lymph nodes in my neck are like golf balls. was going to get my heart rate up and do some stretching at the gym today but instead i went home early from work, lay in bed for two hours without going to sleep, and watched tv. hope i'm clear-ish by tomorrow.

sucks man. this is why i "retired" from ultimate frisbee. ankle sprains are a biiiiiiiitch.

looks okay, suggest more sprint volume though. like start with 8 reps.

of course it's easier to run midfoot in vibrams, the shoe doesn't have padding that makes your heel closer to the ground than the rest of your foot!

a running jump is the translation of horizontal speed to vertical speed, crudely speaking. the faster you can go horizontally while still converting a large portion of that speed to your vertical jump, the better. adding steps is a way to learn how to go faster toward the hoop while still under control. your first step is always going to be slow, and each subsequent step should accelerate you toward the hoop. in your practice run-ups there (off of what i would call three steps, not two) you're just bouncing toward the hoop in a kind of curvy run, not adding speed with each step. i will take vid sometime soon to show you what i mean.

in the meantime here's a t0ddday progression i did about a year ago. it's bad - i was not jumping well - but you can still see how each time i take an extra step out, i'm using the extra distance to go faster into the plant.

<a href="http://www.youtube.com/watch?v=e4l5FQ8uyMA" target="_blank">http://www.youtube.com/watch?v=e4l5FQ8uyMA</a>

you hear that adarq?

[aaaaaaaaaaaaaaaaaaaaaaaadaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaarq]

you hear that?

it's the call of the ultra.

sucks about the failed booty call.

and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.