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7262
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 02, 2017, 11:55:48 am »
7263
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 01, 2017, 03:03:37 pm »7264
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 01, 2017, 02:56:32 pm »7265
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 01, 2017, 02:56:13 pm »7266
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 01, 2017, 02:31:53 pm »
4:17.9 in the antarctic.. INSANE.
<a href="http://www.youtube.com/watch?v=EqpfDD0UzJg" target="_blank">http://www.youtube.com/watch?v=EqpfDD0UzJg</a>
https://www.runnersworld.com/unconventional-world-records/a-hot-pace-in-a-cold-place-man-runs-fastest-mile-in-antarctica
https://www.runnersworld.com/unconventional-world-records/a-hot-pace-in-a-cold-place-man-runs-fastest-mile-in-antarctica
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800m+ Running and/or Conditioning / Re: About Running Form.... right or wrong
« on: December 01, 2017, 01:35:18 pm »I am running with my kids at 6 yrs old. Training for various event. From 500m, 1km, 1.5km, 2 to 3km etc.
We can jog for 30 min non stop no problem. But for shorter distance, she is unable to adjust or increase her speed.
Now obviously jogging is for longer distance is different than shorter distance. To increase speed, many coach online had asked me to make my girl run short distance burst.
So we did like 100m x 10 for one day, 200m x 8 on the other day, and 400m x 5 recently.
Now my question is running form. I personally is no coach and never took any running course.
The last thing i Wanted to do is to mess up my girl running form. (Some coach had suggested me to send her to track school to avoid getting into bad form which is much harder to fix at older age) However, I do not want to take this away from our family Activity Time.
nice!!
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So I googled and research online.
anddd... not nice! :/
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Many if not all of the Youtube stuff I see is for long distance. About running efficient, no excessive arm swing, no vertical movement. and take 180 steps (ground contact ) per min. instead of over stride.
As for short distance, they talk about big strong arm swing, and minimize vertical movement also.
However when i run with my girl, I try to tell her to do bigger steps, instead of running like a ninja who have fast mini steps (which she got use to during long jog).
I tell her to push off from the rear leg, to get more distance per step. yet not to extend the front foot too far. I keep telling her to have this sort of bouncy running long step style.
Because i recall seeing 10km runner in the front pack all running like reindeer with a bouncy feeling. I saw it with my own eyes.
This sort of contradict what i read on line about minimize vertical movement. So I don't know... and here I am.. asking this.
I remember mentioning this in a post months ago, what you are doing is actually bad for her running. How can you teach her these things if you really have no idea what you are doing, and aren't confident in what you are teaching? To me, that's what is baffling. I completely see your good intentions, that's not a question at all. She wants to run faster, and you want to help her do so, but you aren't qualified in teaching her the intricacies of running or sprinting. These seem like simple things, but they are extremely complex, just like jumping.
Unless you are an actual running or sprinting coach, you should really try and refrain from teaching mechanics. What you should be doing is just going out and running with her, doing intervals and such like you're doing - but not telling her to push harder off her rear leg (which she's already doing) or worry about vertical lift or longer steps. Occasionally you should be running slightly faster than her, giving her a stimulus to catch up etc. Or have her run with other kids who are also enjoying running, have them push each other in "training".
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Btw... my girl has been stuck at her speed/time now...
when i Hold her hands to run, she can easily run much faster (with out me really PULLING her fwd, is more like.. leading her fwd). But without holding hands... she is struggling to keep up with me (with me being a pacer).
I don think there is much Dad in here... but i do hope to get some feed back on where i should go from here.
You are taking your overanalysis mindset and teaching it to her from a young age. To me that's a problem. Simply thinking about these various technique changes while running, makes someone slower. IMHO, change your approach ASAP.
If you want her to improve technically, "track camp" sounds like the way to go. I can't remember ever learning anything from a parent, or rec coach for basketball - literally nothing. But I did learn an insane amount of things by going to basketball camps with legitimate coaches - just a few camps once in a while of ~1 week duration, as a young kid, and I picked up so many shooting drills, dribbling drills, incredibly important concepts related to discipline/work ethic etc.. Again, never learned one thing from a parent, a friend's parent, rec coaches, or even some of the weak high school coaches I had to deal with - everything I learned as at camps & using that base of knowledge to then study the game myself.
When a former professional basketball player tells you to simply stand under the rim and shoot hundreds of one handed shots working on extension/flick/alignment etc, ~2-3x/wk and during warmups for games etc, you take note, and then you realize it works. Someone who saw similar info on the internet might be able to relay such information, but they may be forgetting key details such as alignment of hips/feet/shoulders, where exactly to stand, how exactly to hold the ball etc.
she's six. six year olds still don't have all their gross motor skills developed. relax. you should probably not "coach" her AT ALL. let her play, clamber on things, make up obstacle courses, play catch, play around with a basketball, play soccer, do whatever. worry about form muuuuuuuuuuuuuuuuuuuuuuuch later.
I'm with LBSS for the most part here; the keyword being "coach". How far you take coaching, is the issue. To coach her by going out and running with her, and running intervals etc, to me that's fine. She enjoys it and wants to win, that's great. But to dive into the technical aspects of running/sprinting with no experience & no knowledge of it, that's the coaching side of it that should be completely avoided.
I remember some parent coach during some youth rec ball practice, who wanted me to shoot off the backboard even from the middle of the key, I refused. He went into this whole story about how x y z would do it etc, but even at 12 I knew this guy had no clue what he was talking about, especially since absolutely no one in a basketball camp ever told me about that. They taught me how to use the glass on a short/midrange angle, never straight on, especially at freethrow to 3pt distance. That's what comes to mind when I think about parents trying to "overcoach" when they don't have the proper background.
I know what u mean LBSS..
but we are running together 2 to 3 times a week
in a competitive manner.. give or take.. if we are going to run seriously...i want to do it correctly.
So if you want to do it correctly, don't do it incorrectly, which you are doing by teaching her things you aren't even confident with yourself.. hehe!
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there is also this other kid that is on and off competing with us. (like we meet them regularly during event.) She have a semi professional Coach who have many award (found out by google)
Now, i know it will sound like i am a fucking dad who try to Push the kid to extreme... (not to mention i am not even a runner myself)
but i asked this question to her a few times... this training shit is tough... why dont we just get back to leisure jogging... 30 min done deal sort of thing, no timer no sprinting in circle junk...fuxk the race/match , and just have fun with dad..
she said.... she want to race.. she want to win...
i said... ok I am here with u.
I completely get the vibe that she loves running & loves you coaching her, that's what I see when you post photos and such. She is going to improve for many years with running & sprinting most likely, because it seems she really does love it. That's why you need to make extra sure not to screw her up by teaching her the wrong things, or getting her to overthink while running.
It's really simple.. You need professionals to teach her about the technical things. Professionals may give you some feedback which they want you to remind her of etc, that's fine.
If some basketball coach told my dad to tell remind me to "look up" when i'm dribbling, my dad would be much more confident in relaying the information to me, if i was dribbling with my head down & i'd probably be more receptive at understanding it. That's also something someone could learn off the internet, but i'm sure they could screw it up in incredible ways.
Finally, you have to be careful thinking she's not improving. Sure, she may not be getting faster right now, but running & sprinting are tricky things. You don't just get faster every workout. In fact you can get slower in training and run faster in races, all kinds of stuff related to fatigue & overall training volume factor in. If she's running 3x/wk, that's really great. There's no way she's not actually improving if she's doing that, you just might not see it workout to workout but, the body is transforming & adapting.
peace
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 01, 2017, 01:04:12 pm »
To give you an idea of how fast the race is, and how awesome it is from a runner's perspective, this is the pre-race day writeup of the "notable" attendees. Nobody does anything like this for other races, even big ones. So this is really unique.
So the guy who wrote that, is a very accomplished master's runner himself. It's his event, so he won't be racing, but it's just really great that he puts that info together. I mean i'd do that if I was organizing an event.
I was going to do the mile race last year, but was too sore (insane sore for ~10 days iirc) from dunking with Celi.. lmao.
Also, last year's results: http://www.splitsecondtiming.com/results/2016/mile2016.php
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Announcing our Elite Field for the Mitchell & West, LLC presents the 4th Annual 2017 Holiday Family Fun Day 5K Still time to take part but you must register TODAY! This year’s race features runners from 5 states and 3 countries!
Ronnie Holassie: Ronnie is Florida's most decorated and well known runner. Ronnie ran in the Olympic Marathons in 1996 (Atlanta) and 2000 (Sydney) as well as the marathon in the 2001 World Championship (Edmonton). He is also the current National record holder in the marathon and half marathon in his homeland (Trinidad and Tobago). He boasts PR's of 2:13:01 in the marathon, 1:03:58 in the half marathon, sub 29 in the 10K and 14:08 in the 5K! You'd be hard pressed to find a race course in South Florida where Ronnie doesn’t hold the course record. He's won the Miami Corporate Run (2nd largest 5K in the United States) over a dozen times (an unrivaled record) and has been selected to be on the prestigious Florida's Finest Team at Disney countless times. His Masters times put him in a class of his own in Florida and beyond. Ronnie is racing in both the 5K and the Mile!
Sonja Friend-Uhl: Sonja is one of the most accomplished runners in Florida’s history. Sonja is the defending female Champion at our race as well as the course record holder (17:45). She is the reigning Masters World Record Holder in the outdoor mile (4:44.81), the Masters American Record Holder in the 1500 meters (4:16.9), outdoor mile (4:45.69), and indoor 3000 meters (9:48.23)! She was a record setting runner while at the College of William and Mary, ran on 6 US World Teams, and was a 2000 Olympic Trial competitor in the 1500 meters. She is also a repeat National and World Masters Champion in the 800 meters, 1500 meters, and 5000 meters distances! In addition to her middle distance accomplishments, Sonja’s Masters PR’s include 16:51 in the 5K, and 1:17:59 in the Half Marathon. Her lifetime PR’s include 16:17 in the 5K, 33:57 in the 10K, 1:15:09 in the Half Marathon and 2:49 in the Full Marathon. Look for Sonja to possibly break her own course record in the 5K at this year's race (sub 17:45)! Sonja is racing both the 5K and Mile!
Ethan Clary: Ethan is one of Florida’s fastest runners! Ethan is the defending male Champion at our race and has the second fastest time ever run on our course (15:10). He has road PR’s of 14:20 in the 5K, 30:50 in the 10K, and 1:07 in the Half Marathon! He has also run a 10K on the track in a blazing fast 30:16! Look for Ethan to possibly set a new course record (sub 15:08) and break 15 minutes in the 5K at this year's race! Ethan is racing the 5K and Mile!
Daniel Martin: Dan has been one of South Florida's fastest runners and fiercest competitors for well over a decade. Versatile in every distance, he has gone toe to toe with Florida's finest and broken many a course record in the process. His PR's include 2:30:13 in the marathon, 31:58 in the 10K and 15:14 in the 5K. Look for Dan to be in line for this year's prize money! Dan is racing both the 5K and the Mile!
Bryan Stone: Bryan is one of South Florida’s most well known and competitive runners! He is a 2 time winner of the Publix A1A Full Marathon (2010 and 2016) in addition to the numerous other races of all distances that he has won! His PR’s include 15:46 in the 5K, 1:10:52 in the Half Marathon, and Full Marathon of 2:32:25! Bryan is racing both the 5K and Mile!
Joshua Estrada: A fierce competitor in South Florida, Joshua boats PR's of 4:04 1,500, 8:42 3,000 meter, 5K road time of 15:25 and 5K track time of 14:54! Look for Joshua to compete for prize money in this year's race! Joshua is racing the 5K and Mile!
Elliott Mason: Elliott is another local fixture in the running community who hails from Antigua where he represented his country in the Commonwealth Games, CAC Games and CARIFTA Games! His PR’s include 4:12 in the mile and 15:20 in the 5K! Elliott will be racing the Mile!
Jakob Lööf and Lena Eliasson-Lööf: Jakob and Lena are visiting from Sweden and racing our race with their family. Jakob runs a 15 minute 5K and Lena has run 17:30 for the 5K! Look for one or both to be a spoiler in this race! They are both running the 5K!
Zachary Rivers: Zachary is new to South Florida and brings with him some impressive PR's! His 5K PR is 15:12, 3K 8:31 and 8K 24:39!
Thomas Ingalls: A current runner for Nova, Tom boasts PR's of 15:28 in the 5K and 32:20 in the 10K. Although Tom won't be eligible for prize money, he is nonetheless a threat for some of the top spots! Tom is racing the 5K!
Jonathan Werble: Perhaps FAU's top runner, Jonathan has current PR's of 9:11 3K, 15:45 5K amd 26:37 8K (XC)! Although Jonathan isn't eligible for prize money, look for him to push the pace in both the 5K and Mile!
Guadalupe Merlos: Guadalupe is one of South Florida’s fastest women. She boasts PR’s of 18:07 (at our race!), 1:22:57 in the Half Marathon and 3:00:43 in the Full Marathon! She is a past winner at our race and will be running the 5K!
Erika Huerta: Erika is one of South Florida's top female runners. She has PR's of 18:15 in the 5K, 39:15 10K and 2:55:26 in the full marathon! Look for Erika to bring home some prize money this year! She is racing the 5K!
Scott Byers: Scott is South Florida's favorite son! Among his stellar racing resume, which includes countless wins in Florida and beyond, his 2:35:44 hard fought 2017 Boston Marathon earned him 92nd place out of over 30,000 finishers! His 5K PR is 15:59. Scott is running the 5K and Mile!
Brian Keno: Brian Keno is perhaps the top Grand Master’s distance runner in Florida! Among his accomplishments past 50, he has run a 17:16 in the 5K, 1:16:59 in the Half Marathon and a 2:42:40 at the Chicago Marathon where he placed 2nd in his age group in a World Major Marathon by a mere 10 seconds! Perhaps his most heroic Master's achievement, however, is placing third age group at the 2016 Boston Marathon!! His all time PR's include a 15:31 5K, 4:31 mile and 2:31 marathon! Brian is running the 5K!
Steve Monks: Steve is a nationally ranked Grand Master's runner who is perhaps the fastest middle distance Grand Master runner in Florida! His Grand Master 5K PR is 16:52 (at age 57!!) and his lifetime PR's at 14:32 in the 5K and 4:11 in the mile! Steve is racing the 5K!
James V. Buchanan: While running for the University of Oklahoma, James ran some truly fast times, with PR’s of 3000 meters (track) in 8:26, 5000 meters (track) in 14:40 and 10,000 meters (XC) in 30:46! James is running the 5K!
Pedro Gonzalez: Pedro is not only a high school running coach, but he is also a fierce competitor with a rich history in South Florida racing! A past winner and course record holder at 13.1 Ft. Lauderdale (as featured in Competitor magazine), Pedro has a half marathon PR of 1:12:30, and 5K of 16:03! Pedro is racing the 5K!
Dean Frankel Dean is quickly becoming a force to be reckoned with in South Florida. His PR's include 16:12 in the 5K and 4:13 for 1500 meters. He is also a running coach who practices what he preaches. Dean is racing the 5K!
Martin Killian: Martin is quickly becoming one of South Florida's fastest runners. In a short time, he has brought his PR's down and has competed at a high level at many of South Florida's most competitive races! His PR's include 16:25 in the 5K and 1:16:52 in the half marathon! Martin is racing the 5K!
Miguel Angel Tellez: One of South Florida's fastest Master's runner, Miguel is also one of the most accomplished triathletes in South Florida! Versatile in every distance, Miguel's 16:22 PR in the 5K puts him in the running for a top Master slot in this race! Miguel is alos a past winner of the Miami Beach Half Marathon as well as a past winner of the Key Biscayne Triathlon trilogy! Miguel is racing the 5K!
Justin Burrows: Justin has earned his way on this list with an impressive array of races over the last few years in both running and multi-sport. None more impressive than his 9:15 at the Maryland Ironman in October! That time puts Justin among the top Ironman athletes currently competing in South Florida. Justin is racing the 5K and Mile!
Chris Oesch: Hailing from South Africa, Chris has a long history of being a true champion in South Florida running! He has won races at pretty much every distance countless times and is always a fierce competitor to those racing around him. He is a past Master's Marathon champion at Lehigh Marathon in Pennsylvania! Chris has run national class times for his entire running career and continues to compete at a very high level as a Grand Master runner. Chris is racing the 5K and Mile!
Albert Pelaez: Albert is a fierce competitor in South Florida. He has PR's of 1:16:51 in the half marathon and a 16:57 in our race! He is racing the 5K!
So the guy who wrote that, is a very accomplished master's runner himself. It's his event, so he won't be racing, but it's just really great that he puts that info together. I mean i'd do that if I was organizing an event.
I was going to do the mile race last year, but was too sore (insane sore for ~10 days iirc) from dunking with Celi.. lmao.
Also, last year's results: http://www.splitsecondtiming.com/results/2016/mile2016.php
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 01, 2017, 12:58:18 pm »
complete rest!!
fast as fuck mile race tomorrow.. going to be rough, but it's only a mile, so this is the fun stuff. Plus I think i'll be feeling 100%, PR level at several splits (800, 1k, mile).
12/01/2017
bw = 138
bw before bed last night = ?
soreness = quads barely, hamstrings barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 8:30 AM
- slept in, f it.
log:
09:30 AM: food: 1/2 of a big spinach salad with olive oil / pink sea salt, grilled chicken, sauteed yam, banana chips, cashews, raspberries, blueberries, avocado, water
11:00 AM: sweet green tea
02:30 PM: food: 1/2 of a big spinach salad with olive oil / pink sea salt, grilled chicken, sauteed yam, banana chips, cashews, raspberries, blueberries, 2 x coconut water
05:00 PM: food: non-dairy cashew kefir, coconut water
08:30 PM: food: toasted english muffin, coconut water w/ pulp, non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)
fast as fuck mile race tomorrow.. going to be rough, but it's only a mile, so this is the fun stuff. Plus I think i'll be feeling 100%, PR level at several splits (800, 1k, mile).
12/01/2017
bw = 138
bw before bed last night = ?
soreness = quads barely, hamstrings barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 8:30 AM
- slept in, f it.
log:
09:30 AM: food: 1/2 of a big spinach salad with olive oil / pink sea salt, grilled chicken, sauteed yam, banana chips, cashews, raspberries, blueberries, avocado, water
11:00 AM: sweet green tea
02:30 PM: food: 1/2 of a big spinach salad with olive oil / pink sea salt, grilled chicken, sauteed yam, banana chips, cashews, raspberries, blueberries, 2 x coconut water
05:00 PM: food: non-dairy cashew kefir, coconut water
08:30 PM: food: toasted english muffin, coconut water w/ pulp, non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)
7270
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 30, 2017, 11:18:21 pm »
legs feel bionic right now, dunk level.. if they feel better than this come saturday morning, going to be flying. 
no stretching, hard walking, or anything tomorrow (just like today).. just relaxing and eating light/good. going to get in two spinach meals w/ chicken again, like i did today. Feel good when i'm on teh spinach, but, want to split up a ~10 oz bag into two 5 oz meals.. feel like that's a smarter idea.
only problem is i'm up way too late. should be asleep already.
no stretching, hard walking, or anything tomorrow (just like today).. just relaxing and eating light/good. going to get in two spinach meals w/ chicken again, like i did today. Feel good when i'm on teh spinach, but, want to split up a ~10 oz bag into two 5 oz meals.. feel like that's a smarter idea.
only problem is i'm up way too late. should be asleep already.
7271
Basketball / Re: NBA 2017 - 2018 Season
« on: November 30, 2017, 10:59:26 pm »
simmons reverse off a miss was really nice too.
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Basketball / Re: NBA 2017 - 2018 Season
« on: November 30, 2017, 10:59:13 pm »insane..
then a beautiful assist to close it out.
7273
Basketball / Re: NBA 2017 - 2018 Season
« on: November 30, 2017, 10:58:09 pm »
someone post the lebron volleyball spike.. insanity.
7274
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 30, 2017, 10:57:42 pm »that is a perfect 10 eastbay off lob.
7275
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 30, 2017, 08:21:30 pm »
my 18:05 official hit Athlinks, has me at 5:49 pace. kewl!! first 5:4X official pace.
https://www.athlinks.com/event/55090/results/Event/691080/Course/1118637/Bib/17
Can't wait to post my "2017 Athlinks" summary, or the full history summary .. times ALL OVER the place. LMAO.
https://www.athlinks.com/event/55090/results/Event/691080/Course/1118637/Bib/17
Can't wait to post my "2017 Athlinks" summary, or the full history summary .. times ALL OVER the place. LMAO.