Author Topic: A Journey to Running Fast and Jumping High  (Read 572608 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #315 on: April 24, 2014, 03:57:49 pm »
0
Date: 24/04/2014
Soreness: left shin, hamstring, quads

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form.

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 #316 on: April 25, 2014, 07:24:42 pm »
0
Date:25/04/2014
Soreness: left shin, hamstring, quads, glutes, hips

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form. The side planks help increase arm swing ROM and during running at max I felt I could up the gear more so I felt fast with the planks. On the fourth rep it was pouring with rain.

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 #317 on: April 26, 2014, 02:52:20 pm »
0
Date:26/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Glute walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
It was a sort of grey cloud slightly sunny day and very strong wind not only was it strong enough to be close to push someone off their feet but it was a head wind, when I was running not only was I running a slight hill I was running into this strong wind getting stronger the further I went it reduced my speed to a jog pace, that hard so it was a good resisted training. My shins are becoming sore after workout so have to add heel walks. The wind was making it hard to maintain form while placing 100% effort when at a slow pace.

Rating: 7/10
« Last Edit: April 26, 2014, 02:54:28 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 #318 on: April 27, 2014, 04:20:40 pm »
0
Date:27/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Glute walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
It was sunny head wind at 45 degree and was quite warm. The run felt good fast for first rep others felt ok, tiredness being the reason.
I guess my cores started to play a role in the sprinting that's why core was sore after. Hoping for good time tomorrow.

Rating: 7/10
« Last Edit: April 27, 2014, 04:26:58 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 #319 on: April 28, 2014, 02:44:43 pm »
0
Date:28/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%
   Result: 17.28  :uhcomeon:

Cool down
    Body stretch

Comment
It was windy day from the side. I got my time measured and it was disappointing 17.28, maybe as it was longer up to 100m I would have to continue up slant. Don`t know why did bad maybe my shin, a little painful, only after runs, it was demotivating so I tried and get my other runs timed by the stop watch messed up it didn't press or another button got pressed for last run which looking might have got under 18s after short rest between 4 and 5 rep. Hopefully I can get a better run next time, it feels awkward running with stopwatch making sure I get ready to press stop and it sometimes goes wrong. Will upload updated chart.

Rating: 4/10

EDIT:
« Last Edit: April 28, 2014, 07:29:28 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/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #320 on: April 28, 2014, 03:04:58 pm »
0
how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #321 on: April 28, 2014, 07:29:10 pm »
0
how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.

Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results. so I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m, 17m behind the football pitch i found a mark on the floor i can recognize every time i go there and at the end of the football pitch i did 12 steps, as 4 steps is 1m, i needed 3m, placed a stick into the ground and ran those distances.
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 #322 on: April 29, 2014, 05:43:50 am »
+1
Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.

I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

8)
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 #323 on: April 29, 2014, 06:13:09 am »
0
Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.


In the google map the field has a picture of 2 football pitches and the measurements say it is 65m x 55m, but the field now has a bigger football pitch which is 80x50m and there are 3 football pitches in the field now.

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.

I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

8)

Interesting, So I will measure how long 5 steps are (keep toe connected with heel of other foot). Ideally it should be just over 1m. But I don't understand why multiply that with 80. as that will be 1.25m x 80, which will be more than 50.

or do you mean measure 4 steps, which should be ideally 1m, then multiply the actual distance by 80m.

So If i was to measure this football pitch, lets say I counted 320 steps. if i was to use the formula you posted, would it be like.

(320/ I'm guessing you are referring to where you said measure actual distance of 5 steps, so this would be 5 or 4) * lets say the total length of the 5 or 4 steps was 1.25 or 1m.

this would give me 80 if i used 4 steps or for 5 steps it would give me 80m as well I see. so If lets say there was an error and the actual measurements of 5 steps was not 1.25m but 1.5m so the actual distance would be 96m.

I understand now, very clever, will see how it goes.

Thanks

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 #324 on: April 29, 2014, 07:48:27 am »
0
I don't know if it is true, but when I run sometimes my feet roll outwards not all the time, sometimes and i'm thinking maybe I underpronate (supinate) and this can be reason for shin splints, back pain, etc.
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 #325 on: April 29, 2014, 09:54:32 am »
0
your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.

measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.

*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #326 on: April 29, 2014, 03:06:58 pm »
0
Date:29/04/2014
Soreness: inner left shin, inner hips, glutes

Warm up
   Heel walks
   Sprint drills
   Large lunge walks
   Arm flexibility stretch

Workout
    5 x 100m @ 100%

Comment
I feel faster if I run out with fast arm swings instead of gradual swing increasing speed gradually. I felt fast.
I did some measurements and the following is what I found and am calculating while I post this message.

5 steps = 148cm (measured with measure tape)
Football pitch is 314 steps long + 5cm
196 steps wide
67 steps behind football pitch
12 steps in front

Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 + 5cm = 116.378m

That is a big difference. So I have been running 116m.
So football pitch distance is 94.72m and not 80m.

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/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #327 on: April 29, 2014, 03:48:48 pm »
0
that makes a lot of sense.
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 #328 on: April 30, 2014, 12:51:25 am »
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I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.


So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #329 on: April 30, 2014, 05:35:03 am »
0

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.


So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.

I assumed that they removed it because of the slant, but that might not be the case as they would have realized the slant before placing the marks and still continued with the plan of placing the track markings, so they must have been fine with it.

Just don't know the reason why they removed the marking for 3 football pitches marking in place. I still feel it's a good surface and not a too bad of a slant to affect my training.

The membership price to use track is very pricey also.
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/