Author Topic: A Journey to Running Fast and Jumping High  (Read 572175 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #375 on: May 28, 2014, 03:10:15 pm »
0
what's the arm stretch that you're doing? sorry if you already posted about it and i somehow missed it.

The arm stretch involves having both arms straight in front and swing backwards until they touch I try to make it touch behind chest.
Also as far up and back as possible and swing down back as far as possible than do alternate one up and one down and swing back as far as possible and swing in opposite direction. Keeping arm straight always. Also I try bring my arms back like the first one but approach it slowly not forced.

Also felt I need to shake my legs by kicking downwards on air to loosen the legs also just before running.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #376 on: May 28, 2014, 03:21:07 pm »
0
Date: 28/05/2014
Bw: n/a
Soreness: nothing obvious

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm stretch
    Loosen legs

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretch

Comment
Windy and light rain wet grass condition. Had rested a while and did my stretches and didn't feel fast because maybe I forgot to loosen my legs before running, but arm stretches helped me in the runs. Wet grass made it slippery but my tiredness is reducing, which is good.

Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #377 on: May 29, 2014, 07:39:33 am »
0
Just a quote from raptor, which I really like and fits me.

It was response to entropy's statement.

Quote
If you're not built for squatting and you naturally squat under 1x for the first time you ever squat, take that to ~2x and you're going to get more athletic.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #378 on: May 29, 2014, 03:35:18 pm »
0
Date: 29/05/2014
BW: n/a
Soreness: shins mild

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm mobility stretch

Workout
    5 x 116m @100%

Cool down
     Heel walks
     Stretches

Comment
It rained as soon as I went outside. So I was thinking, quick workout, after warm up it stopped. I did first run which felt average, second about 3 min after first run, which was better and completed 3rd rep and walking back thinking should I finish, rain has stopped, thinking and made myself stay and finish it off :headbang: 5-7 min rest did 4th run felt very fast and straight away did the last one and finish. It rained more faster on last rep. So a good finish. Sometimes I feel fatigue like sleepy little maybe my laziness.

Rating: 7/10

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #379 on: May 30, 2014, 03:23:28 pm »
0
Date:30/05/2014
BW: n/a
Soreness: mild shin and triceps near elbow.

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm mobility stretch

Workout
    5 x 116m @100%

Cool down
     Heel walks
     Stretch

Comment
It was windy day, came out late, did warm ups and make arms mobile, thinking of doing hip mobility stretch, knee to chest, wore a looser jumper than last time, thought it would slow me down, but still got good fast runs, very small drag on my running as well slight breeze I was running towards. good runs overall. Feeling a bit worn out and fatigue but just forced myself through it.

Rating: 7/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #380 on: May 31, 2014, 03:56:14 pm »
0
Date: 31/05/2014
BW: n/a
Soreness: mild shin, hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch
   hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice summer breezy, day, no sun, but it was nice and cool but not cold. I went to the running area, did my warm ups, also decided to add hip stretch bringing my knees to my chest as powerful as i can and bring down slowly. before running loosen my legs, my first run; the start was not fast but when past 30 metres, when i am upright, i felt I accelerated at that point, powerfully bring my legs down and even felt going up the tiny bumps on the path, maybe would have taken off them little runways lol. The second runs start felt a bit better but the upright running was way better and felt very fast.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #381 on: May 31, 2014, 04:07:41 pm »
0
Date: 31/05/2014
BW: n/a
Soreness: mild shin, hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch
   hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice summer breezy, day, no sun, but it was nice and cool but not cold. I went to the running area, did my warm ups, also decided to add hip stretch bringing my knees to my chest as powerful as i can and bring down slowly. before running loosen my legs, my first run; the start was not fast but when past 30 metres, when i am upright, i felt I accelerated at that point, powerfully bring my legs down and even felt going up the tiny bumps on the path, maybe would have taken off them little runways lol. The second runs start felt a bit better but the upright running was way better and felt very fast. Until the last two consecutive runs, my legs were weak, after rest could get a good run on the fourth but on the fifth, i ran it all out with all effort i could give, but did not feel fast, as approach to finish was long and at the end the momentum was low to make it easy to stop after the finish. A good run nevertheless.

Rating: 8/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #382 on: June 01, 2014, 03:58:40 pm »
0
Date: 1/06/2014
BW: n/a
Soreness: mild shin, bicep sore point and weird pain on heel just on and off

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was such a nice day, sun was a little out, but nice and cool breeze and the grass was dry, so felt the runs would be more explosive out of the start. did the warm ups, i wear coat, so it was hot under there, after warm ups, i take coat off and run with my jumper on. The first run start felt sluggish, as it was first run, so body had to adjust to the run, but the run after felt ok, not as fast as my other runs, but felt ok, second, third and fourth felt the same, average fast and the last one i do consecutive run, I felt my runs were better than average, better than my 4 other runs, so that was good, when i stretch my arm backwards slowly, i hear a noise in the shoulder, to make it mobile but after a slight pain on a point on my shoulder, bicep and above my wrist. I was feeling a bit fatigue as i didn't drink water till an hour ago, instead of before workout, but after rest after third run, i was fine to do the last runs and go home and drink milk( shake  :ninja:). on a sidenote, my jaws still lock after intense running and after workout, also when i look in the sky, i see lots of tiny circles moving around, you have to look carefully, to see them moving around, don't know what they are, white with bluish redish outline just moving around, i only see them when looking in the sky, not when looking at the ground or objects only the sky, strange. But the runs weren't that fast but average, i hope it's just my body making the fast runs feel average, and the faster runs feel fast and then that run becomes normal and a faster than that speed feels fast and so on.

Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #383 on: June 02, 2014, 05:52:51 am »
+2
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c
« Last Edit: June 02, 2014, 05:54:34 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #384 on: June 02, 2014, 08:36:33 am »
-2
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #385 on: June 02, 2014, 10:44:40 am »
0
 :ffffffuuuuuu:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #386 on: June 03, 2014, 12:26:15 am »
0
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

No seifullaah, in the long run, training on a hill is not a substitute for actual track training. You're enjoying the hill because it's different and it makes you feel that you're improving at your 100m without directly informing you of the real change, so you are free to overestimate your improvement. There is just no substitute for training the specific movement of your sport in the context of the event itself (the track). You might be cultivating some nice gains in fitness and speed but until you do solid blocks of training on the track developing the specific movements (starting, acceleration in first 30m, holding speed, extending your stride and maintaining form etc.) you won't see any significant improvements in your 100m. I guarantee if you only run on the track the first time this season in your first comp, you will be disappointed with your time and you will have left a lot on the table in terms of your off-season.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #387 on: June 03, 2014, 04:44:42 am »
0
I see what you mean. This is what I plan after using the hill until I get a time of under 15.5, then I will plan to add 3 days of weight training and plyometrics and the hill. I will probably add 200m runs. Not sure yet. After I get under 15 seconds I will start to add training on track and training on hill when not on track session. Then will see what happens after.
 
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #388 on: June 03, 2014, 07:07:56 am »
0
Date:02/06/2014
BW: n/a
Soreness: hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice day, an hour prior to the workout, I had to push a car that wouldn't start to a nearby parking lot, so some workout done there, during the workout, i did the warm ups as usual, it was also the day to time myself, so had to ensure adequate rest time, I was about to start and had stop watch in hand and on go, i exploded out, but the stop watch didn't press start, as it was on time, so went back, set it to stop watch, then exploded out, the whole run from start to running was good but not as fast as my other fast runs i experienced, mainly because it is my first run. the time i got was 16.47, so still an improvement, but maybe the car pushing may have been a factor, the other runs felt good until my third run, i was a bit sick, when you run a lot, but after a rest i told myself run fourth time and that's it, as i had a car push workout, but after, I ran the fifth straight away, as i convinced myself i was going to do 5 straight away anyway, but without telling myself in my head.

Rating 7/10

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #389 on: June 03, 2014, 07:54:09 am »
0
Nice graph ( 7 is missing though? ).
So, regarding this 'under15 seconds', don't hold your breath yet. After your first week that you were 18.8, the 2nd week you were at 17,5. And at week 9(8?) you are at 16,5.
To get under 15 ( supposing your progress will be linear, which is not the case because the initial gains are easier, but let's suppose it is ) you will need 7-8 more weeks to get to 15,5 and another 3-4 to get to 15.
That is 10-12 weeks / 2,5-3 months from now if all go perfect.
Not trying to bring you down, just a reality check from an outside observer.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?