Author Topic: A Journey to Running Fast and Jumping High  (Read 572090 times)

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LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #465 on: August 13, 2014, 03:10:15 pm »
0
i'm not skipping, fwiw. that's a run.
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

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #466 on: August 13, 2014, 06:39:00 pm »
0
i'm not skipping, fwiw. that's a run.

my bad, yes I was referring to that video, the leg motion was good, the arm is not that important to be 90 degree in front and 100-110 at the back.
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 #467 on: August 14, 2014, 06:50:01 pm »
0
Date: 14/07/2014
Soreness: shins little, hip flexors

Warm up
  same

Workout
  3 x 116m @100%

Cool down
  same

Comment
It was a cold day and it was raining a little, So i brought my coat with me and did my warm ups in my coat, they were ok, the rain started pouring a bit faster, with few, 2-3 thunder here and there, so the grass is ultimately slippery wet. Did my first run and did about 95-98% maybe as I had to be aware of slipping, second run, I missed out back kicks to warm up legs, just calf bounces, the run felt very good, at the start I felt my balls of my feet stick to the ground and drag me forward, which was good and it felt fast up to transitioning to upright, my feet start slipping backwards a lot, maybe because of the pawback at upright, but gave it 100% and the last run was also very good, the wait is off putting, but once I start thinking about something rest times can go past very quick and ready to do another run. So it was good runs but major slipping at upright running.

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 #468 on: August 16, 2014, 10:13:47 am »
0
Date: 15/08/2014
Soreness: shins slightly

warm up
  same

workout
  3 x 116m @100%

cool down
  same

Comment
It was a windy day, blowing from the right side when running. The warm ups went sort of good, and the runs were better than yesterday judging by the stopping distance past the finish line. The first run was good so were the other two, which were better. I am starting to get to grips with the running now, the form is better now, I just have to learn to control my form to prevent the stumbling that occurs mid way when upright.

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 #469 on: August 16, 2014, 06:42:11 pm »
0
Date: 16/08/2014
Soreness: shins

Warm up
   same

Workout (Late)
   3 x 116m @100%

Cool down
  same

Comment
It was a late training day again, but I still forced myself to do 3 reps so I can progress from that to 4 reps next week hopefully. It was windy from the side, but I could feel it change to blowing towards me when running. The runs were ok, nothing special, except for the last one, which quite fast but not as fast as my previous runs this week. The stumbling effect can be best described as when you run downhill and if you don't control your running you will start tp stumble, over stride before you lose balance and fall over.

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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #470 on: August 16, 2014, 08:27:06 pm »
+1
I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #471 on: August 17, 2014, 07:14:42 am »
0
I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Thanks for the reminder, hopefully tomorrow, I should be back to running 5 reps and if I feel I can add a 6th rep during those runs, I will fit it in. Since I am experience beginner gains, I can not imagine, the actual work into getting minimal speed gain you refer to. added to sig.
There are currently no meets at the moment and I am in season till september according to the track training i did in university.
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 #472 on: August 17, 2014, 02:58:04 pm »
0
Date:17/08/2014
Soreness: achilied calf and shin and adductor and hip flexor

Warm up
   Same

Workout
   5 x 116m @100%

Cool down
   Same

Comment
What a day, so tired and my throat so dry and sore a bit. I ran more than I had planned. It was a slight sunny but very windy day, blowing from the side at an angle I can feel it behind but not strong enough to help much. The warm up went well, the first run was slow as usual within slight wind behind, my legs were strong but I didn't feel the explosiveness and elasticity of my legs in the run dunno why, was like all the way but it was little fast at the end when stopping. The second run was fast er and better, my start was OK but after it was good and good control and same with third but everything went wrong with the fourth. It was strange how and why it happened, the start was good and strong but when becoming upright I felt I was getting faster until I don't know what happened but my right leg came out of the stride pattern and my right leg maybe kicked my right hamstring missed to strike the ground under bw and my feet tangled so I had to slow down correct stride pattern and control, I tried to control it before it occurred by going upright but that did not solve it so that run was bad unknown what happened it just felt like my right leg just messed up and tangled up. So because of that I made myself do another rep. The last run it was fast but I had to be careful not to run too fast but fast enough that I control my stride pattern. My legs were dead after so maybe that could have caused the stumble. So a dissapointing session.

Rating: 5/10

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 #473 on: August 18, 2014, 02:36:12 pm »
0
Date: 18/08/2014
Soreness: shins (sore spots very sore), achilies heel, hip flexor

Warm up
  same (decided to leave out back kicks I do before running, which probably encouraged too much backside mechanics)

Workout
  5 x 116m @100% (hopefully I have got in to that pattern)

Cool down
  same

Comment
It was raining when I came outside, so the grass is very slippery, the warm ups were good. The first run was really bad, my foot slipped for every ground strike, so my effort went down to 85% just to stop from slipping, the second run was a bit better, more effort, less slipping but still slipping, third was good with little slipping and the fourth one was a very good run despite wet grass, no noticeable slipping only verges of stumbling forward so had to control and went through the finish like the sprinters are when they go through finish line with too much backside mechanics,  so I stayed upright and focus on knee lift and drive to minimize it and the last one was just as good no noticeable slipping and better control with little forward falling. So am sort of happy with the runs, especially the last two.

Rating: 6/10
« Last Edit: August 18, 2014, 02:44:34 pm by seifullaah73 »
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 #474 on: August 19, 2014, 07:25:01 pm »
0
Date:19/08/2014
Soreness: shins, hip flexors

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day but it got gradually better and sunny. The warm ups were ok and the runs were ok as well, the shins would pain after the 3 and the rest runs. The first run was ok and the others were better and learned that to stop stumbling I should not be upright but running at a slant up the hill, so it was better on 4th and 5th. Also the uneven surface also affected the stumbling. an ok session.

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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #475 on: August 19, 2014, 11:43:55 pm »
0
Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #476 on: August 20, 2014, 05:06:11 am »
0
Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.

Thanks. I will see if I can get to a track, most of these are private tracks so you have to pay to use it. I will try to get to a track nevertheless. I will also need someone to record me.
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 #477 on: August 20, 2014, 06:11:20 pm »
0
Date: 20/08/2014
Soreness: shins (front, side)

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day but it got sunny and less cold, so the condition was bearable without coat. The warm ups went well. The first run was ok, first runs are the warm up so shouldn't except very fast straight off, but second run was my fastest run yet, which I am happy with, the other runs also went well, completed 5 reps and have developed a pattern to complete all 5 reps, trick my mind into completing without getting fed up of doing 5 reps 100% all the time. Last run had to be my best run and it was a fast run but not like my second run as i had tired and my shins started to pain after third run. Will contact nearest track, see if they will let me use their track to time my run as maybe do 3 x 100m and 2 x 200m for free for one day.

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 #478 on: August 22, 2014, 07:22:08 pm »
0
Date: 22/08/2014
Soreness: quads, hams, calves and shins

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day, seems like winters coming early, the warm ups were good, I had to do it in my coat, but the runs were without my coat. As usual the first run feels different as it is the first run and therefore feels slow, but the second, third, fourth and fifth all were excellent runs, which was a first, as I have stopped doing 4 and 5 together also I have decided to leave out calf hops, as I do them before I run same with tuck jumps, but calf jumps hurt my shins and therefore my shins are paining before I have started running and it gets worse after every run. might keep tuck jumps and light calf hops before every run.

Rating: 7.5/10
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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #479 on: August 22, 2014, 10:36:03 pm »
0
Sounds like you're getting shin splints. Doing anything to treat them?

Also, again, sorry to keep asking but you said you were in season, but then I remembered you're in the UK and it's nearly winter there. So do you mean you're in your off-season?
« Last Edit: August 22, 2014, 10:38:54 pm by acole14 »