6316
400m Sprinting or Shorter / The "start" form thread!
« on: March 11, 2018, 04:58:56 pm »
starts!
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6317
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 11, 2018, 04:56:55 pm »
to me, being able to "stay low" and drive out of accel has always been more strength related .. the stronger you are, the easier it is to generate force from those angles .. otherwise, you have to straighten up earlier.
also, it's easier to stay lower if you start "lower", ie out of blocks or if your 3-point stance improves. Look at how you start, vs some of the starts in the NFL combine video I posted:
Donte Jackson @ 3:44
https://www.youtube.com/watch?v=KozDGo0bsJA&feature=player_embedded&t=3m44s
so, based on your start & a more "perfect 3 point start", you could be rising too early because you are in position to rise too early right from the start.
dno, something to experiment with.
some of those initial start photos are perfect.
also, it's not going to look explosive in slow mo.............
do you have a normal speed clip?
also, it's easier to stay lower if you start "lower", ie out of blocks or if your 3-point stance improves. Look at how you start, vs some of the starts in the NFL combine video I posted:
Donte Jackson @ 3:44
https://www.youtube.com/watch?v=KozDGo0bsJA&feature=player_embedded&t=3m44s
so, based on your start & a more "perfect 3 point start", you could be rising too early because you are in position to rise too early right from the start.
dno, something to experiment with.
some of those initial start photos are perfect.
also, it's not going to look explosive in slow mo.............
do you have a normal speed clip?
6318
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2018, 04:41:22 pm »10-03-18
Workout
Run -- ~5.5mi in 49:10
Notes
As usual on this route the GPS gets mega confused at one particular spot, though it was fine on the way back, which is nice. Average pace was ~8:20 with HR ~152, decent.
It's warm today! ~12C/55F and I'm super sweaty. No gloves and no cold hands. Just seen Adarq complaining that this weather is cold, lol.
damn. at 55F I wouldn't be sweating at all. interesting.
11-03-18
Workout
Run -- 7.55mi in 1:04:53
4 easy, 2@HM, 1.55 easy
Notes
[left column is actual pace, right column is "grade adjusted pace"]
Decent but not great run. Evening rather than morning. Just feel sluggish. Ate several hours before running but still could feel some gastric bother towards the end of the run. I guess if it's a heavy meal it takes a properly long time before one is really in condition to run. Also had spent most of the day on my feet, so I guess there was a bit of fatigue.
The HM pace (~7:30/mile) is basically what I need to run sub 1:40 so I thought I'd try out what it feels like. Was harder than I expected -- felt a lot more like those sub 7 paces from last Sunday, I guess because of mediocre conditions. I was also running into what felt like a fairly strong headwind, and the hood of my rain jacket acted like a parachute, lol.
Anyway, enough whining! Got good miles with some good quality work in there too. Achilles feeling fine, too. All is looking good going forward.
nice about achilles!
and yup @ "I guess if it's a heavy meal it takes a properly long time before one is really in condition to run." .. makes sense not to be able to expend energy when you're still digesting alot of food, that's how it's always felt for me. It's also why i love running in the mornings now.. just eat a small oatmeal breakfast and i'm ready to go, pretty much everything digested from the day/night before.
6319
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 11, 2018, 04:17:43 pm »i wish. keep looking for something to run. the khunjerab pass marathon seems to be cancelled: the website is no longer there. glad i didn't put any money down on that. there was a 5k/10k/half/marathon in hunza a couple of years ago organized by samina baig (climbed everest at age 21, climbed the other six summits in eight months at age 23, first pakistani woman to do either of those things). need to find out if it's on again this year. if so then i should contrive to be there and compete.
damn that sucks a$$. Website disappearing is sketchy.
at some point you might have to organize your own race......... not sure how hard that would be.
damn hope you find something in the not-so-distant future.
that Loco Rio group I run with organizes their own races, plan on doing some eventually. I think the next one is in April (8k). They also talked about creating their own XC "circuit".. i'd be very interested in that. I love running on soft surfaces.
the problem with organizing your own race here is the police and security. basically if you want to have any large concentration of people, especially outside, you need a "no-objection" from the police and that can take ages and they're liable to cancel at the last minute. happened to my gf last month: she was supposed to open for this big pop star on valentine's day and like two days before they said, all outdoor events on valentine's day are banned. it was a bummer.
damn!!! that really sucks.
Quote
that said, one of the guys i ran with last wednesday morning said there was an austrian lady who used to live here who organized a triathlon and left behind a list of all the steps she took to get that done. so it's possible. longer-term project perhaps.
nice.
hmm.. if you eventually try & do it: maybe for the first one, create a race that benefits the police or some kind of charity/organization they are involved in? they might be less likely to shut it down in that scenario. dno.
6320
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 11, 2018, 12:47:45 pm »
the dude who beat me yesterday............... deserves its' own post.
...
...
6321
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 11, 2018, 12:37:05 pm »
suffering, vs not suffering.
dope photo.
dope photo.
Quote
“Hey @mollyhuddle , what time is it?”
“Time to bury you suckers.” 😝
@polarglobal
・
Great experience yesterday running the #us15kchamps with some absolute legends. Knew the marathoners would have a sliiiiiight advantage in the strength department, but met my goal of hanging with them as long as possible. A fun introduction to the longer road distances, congrats to winner @mollyhuddle + runner-up @jordanhasay , and good luck in Boston!
@saucony
@gateriverrun 📷 @urimiscott
6322
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2018, 11:08:57 am »- run/hike 8.6 km in 1:11:40
according to watch and my friend's phone this was about 400m of elevation gain, not 750m as the website said. nearly 300 of it was packed into 1.5 km, though. it also got super rocky, so we walked most of that distance. then very steep descent before it leveled off again. glutes felt the ascent, quads feeling the descent now, 90 minutes later.
- stretch
edit: here's the mapmyrun depiction of the run. how's this for hill work?
hah nice!! this reminds me, need to get in some "hills" soon!!
last night
- run 9.21 km in 45:41
warm weather = slow. kept this easy (three in three out) but felt like a slog most of the way and was in fact slow: 4:57 pace. GPS started working right away and the map seems accurate so i'm going with the garmin measurement.
- stretch
also spent some time moving heavy potted plants around. chest and biceps a little sore today.
hah. my dad does yard work for the fun of it, credits it for his strength & stamina. moves plants around for the fun of it, it seems. always doing something "pointless" out there. lmao.
if i help him i get sore too
- run 5.01 km in 23:24 (4:37, 4:32, 3:55, 5:09, 5:07)
set out to do 2 km warm up and then multiple sub-4:00 intervals but was super gassed after the first one. was kind of hot again, plus the interval worked out to be mostly uphill.
- superset x 3
-- KB swing x 10
-- KB suitcase carry 80'/arm
- handstand wall kick-ups + floats
- stretch
slightly disappointed in myself for bailing on the second interval but this is a good baseline. must work on adding horsepower a bit while continuing to work on mileage.
ya, some extra horsepower training (shorter intervals) could really help. if it helps improve strength, will make all of those other paces you're hitting -> easier.
also, you can always add in some "relaxed speed" at the end of any session, just throw in some strides (~100m or so). a good way to just get that stimulus in without dedicating an entire session to it etc.
6323
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: March 11, 2018, 09:19:40 am »
Galen Rupp, 59:49 @ "RomaOstia Half Marathon"
wow.
wow.
6324
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 11, 2018, 09:18:42 am »6325
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 11, 2018, 09:18:28 am »
I LOVE THIS
6326
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 11, 2018, 09:17:32 am »6327
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: March 11, 2018, 09:13:58 am »
J. Volpi
saw this guy yesterday for the first time .. dude can fly:
https://www.athlinks.com/athletes/141071369/results
FAST AF.
he did the 5k yesterday (it was a 5k/10k combined race), just took off @ 5:05 min/mi pace.
saw this guy yesterday for the first time .. dude can fly:
https://www.athlinks.com/athletes/141071369/results
FAST AF.
he did the 5k yesterday (it was a 5k/10k combined race), just took off @ 5:05 min/mi pace.
6328
800m+ Running and/or Conditioning / sfl local running scene
« on: March 11, 2018, 09:10:44 am »
going to create a small thread to list out some of the local runners. for the ridiculously fast ones, i'd like to beat them eventually: have so much work to do..
history!
to help me search. will edit this with more links:
"fantasy of lights":
https://www.sun-sentinel.com/search/dispatcher.front?page=6&sortby=display_time%20descending&target=all&spell=on&Query=fantasy%20of%20lights%205k#trb_search
benji durden:
https://www.sun-sentinel.com/search/dispatcher.front?Query=benji+durden&target=all&sortby=display_time+descending&isSearch=true&spell=on
chris novack:
https://www.sun-sentinel.com/search/dispatcher.front?page=8&sortby=display_time%20descending&target=all&spell=on&Query=chris%20novack#trb_search
tamarac turkey trot:
https://www.sun-sentinel.com/search/dispatcher.front?page=7&sortby=display_time%20descending&target=all&spell=on&Query=tamarac%20turkey%20trot#trb_search
Bobby Wilhoit:
https://www.sun-sentinel.com/search/dispatcher.front?page=2&sortby=display_time%20descending&isSearch=true&target=all&spell=on&Query=Bobby%20Wilhoit#trb_search
Loeffler:
https://www.sun-sentinel.com/search/dispatcher.front?page=20&sortby=display_time%20descending&isSearch=true&target=all&spell=on&Query=Loeffler#trb_search
Larry Greene:
https://www.sun-sentinel.com/search/dispatcher.front?page=45&sortby=display_time%20descending&target=all&spell=on&Query=larry%20greene#trb_search
miami herald: http://nl.newsbank.com/nl-search/we/Archives?p_action=list&p_topdoc=21
Good articles from Orlando:
Mary Level-Menton:
https://www.orlandosentinel.com/search/dispatcher.front?page=2&sortby=display_time%20descending&target=all&spell=on&Query=Mary%20Level-Menton#trb_search
Bill Rodgers:
https://www.sun-sentinel.com/search/dispatcher.front?page=70&sortby=display_time%20descending&target=all&spell=on&Query=Bill%20Rodgers#trb_search
sun-sentinel authors:
sharon robb:
https://www.sun-sentinel.com/search/dispatcher.front?page=400&sortby=display_time%20descending&target=all&spell=on&Query=SHARON%20ROBB#trb_search
JEFF RUSNAK
history!
to help me search. will edit this with more links:
"fantasy of lights":
https://www.sun-sentinel.com/search/dispatcher.front?page=6&sortby=display_time%20descending&target=all&spell=on&Query=fantasy%20of%20lights%205k#trb_search
benji durden:
https://www.sun-sentinel.com/search/dispatcher.front?Query=benji+durden&target=all&sortby=display_time+descending&isSearch=true&spell=on
chris novack:
https://www.sun-sentinel.com/search/dispatcher.front?page=8&sortby=display_time%20descending&target=all&spell=on&Query=chris%20novack#trb_search
tamarac turkey trot:
https://www.sun-sentinel.com/search/dispatcher.front?page=7&sortby=display_time%20descending&target=all&spell=on&Query=tamarac%20turkey%20trot#trb_search
Bobby Wilhoit:
https://www.sun-sentinel.com/search/dispatcher.front?page=2&sortby=display_time%20descending&isSearch=true&target=all&spell=on&Query=Bobby%20Wilhoit#trb_search
Loeffler:
https://www.sun-sentinel.com/search/dispatcher.front?page=20&sortby=display_time%20descending&isSearch=true&target=all&spell=on&Query=Loeffler#trb_search
Larry Greene:
https://www.sun-sentinel.com/search/dispatcher.front?page=45&sortby=display_time%20descending&target=all&spell=on&Query=larry%20greene#trb_search
miami herald: http://nl.newsbank.com/nl-search/we/Archives?p_action=list&p_topdoc=21
Good articles from Orlando:
Mary Level-Menton:
https://www.orlandosentinel.com/search/dispatcher.front?page=2&sortby=display_time%20descending&target=all&spell=on&Query=Mary%20Level-Menton#trb_search
Bill Rodgers:
https://www.sun-sentinel.com/search/dispatcher.front?page=70&sortby=display_time%20descending&target=all&spell=on&Query=Bill%20Rodgers#trb_search
sun-sentinel authors:
sharon robb:
https://www.sun-sentinel.com/search/dispatcher.front?page=400&sortby=display_time%20descending&target=all&spell=on&Query=SHARON%20ROBB#trb_search
JEFF RUSNAK
6329
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 10, 2018, 07:10:33 pm »Perhaps against my better judgment I have signed up for the Edinburgh Half Marathon on the 27th of May. My two pals from the hard 10 mile run are running the full marathon that day, too.
that's a big step!! I know for sure you can complete a half, not sure if you can complete one at some goal pace consistently throughout .. but by May 27th, you should be able to for sure, especially if you keep getting in some long runs with those guys who are doing the marathon.
Just no burgers & grease shortly before the runs, lulzuzluz.
pretty cool tho man!! halfs are long! but alot slower, so kind of enjoyable .. mine was mostly enjoyable until mile 10. lol. but that probably has more to do with training...... I've done 10 mile long runs at consistent paces, but not much more than that. So, body is probably just programmed to relax after 10. Need to fix that ASAP. March 24th coming up soon
excited to watch you train for that. maybe do a few 5k's in between? one or two in april, maybe another in early May. Staying "race fresh", even if it's a shorter distance, really helps.
peace!!!!!
6330
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 10, 2018, 07:07:23 pm »i wish. keep looking for something to run. the khunjerab pass marathon seems to be cancelled: the website is no longer there. glad i didn't put any money down on that. there was a 5k/10k/half/marathon in hunza a couple of years ago organized by samina baig (climbed everest at age 21, climbed the other six summits in eight months at age 23, first pakistani woman to do either of those things). need to find out if it's on again this year. if so then i should contrive to be there and compete.
damn that sucks a$$. Website disappearing is sketchy.
at some point you might have to organize your own race
......... not sure how hard that would be.damn hope you find something in the not-so-distant future.
that Loco Rio group I run with organizes their own races, plan on doing some eventually. I think the next one is in April (8k). They also talked about creating their own XC "circuit".. i'd be very interested in that. I love running on soft surfaces.