Author Topic: Scooby 2011 Journal  (Read 82473 times)

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adarqui

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Re: Scooby 2011 Journal
« Reply #1020 on: April 14, 2018, 09:30:40 am »
0
unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.

:ibjumping:

peace!

scoobychau

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Re: Scooby 2011 Journal
« Reply #1021 on: April 19, 2018, 12:36:27 am »
+1
unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.

:ibjumping:

peace!

That happen often when i am using my phone in bed and just want to make a quick journal before sleep in a hurry.  With that said, it is just a lame excuse.  And I agree with you, this should be avoided.  I am going to technical training class daily after work till 10pm and whole day during day off 9-6pm, as the exam is in May 11st. Pretty much all exercise is NOW stopped.  If I am lucky, may be I will slip in a weekly 30min run with my girl.

Need to keep up the hard work... in both work and dream chasing.
Must do and Can do.
« Last Edit: April 20, 2018, 03:25:28 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #1022 on: May 14, 2018, 12:19:56 am »
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180512 3 hrs long Exam Finish
For the pass Month or so, I had been at the workshop practicing some tradesman handcraft work everyday.   Week days from 7-10pm and weekend 1 to 6pm.

And the exam is finished yesterday, although I made a deadly mistake 20 min into the 3 hrs exam (Which cause me to be in hell mode for the rest of the exam thinking the mistake will jsut lead to the final failure during testing), and luckly the end testing result seems to pass.  Now I have to wait like 5 months for the result.

In about 1 month time, 2nd part of the exam (Written test) will be on... I still need to study.   But at least... I will be studying with my mind and pen instead of a bunch of metal tools.

This also mean that... I should Plan and resume my training. 

Last month is so intensive and exhausting for my mind and body... especially during those mock exam and the exam itself.. 
100% focus with my hands and mind trying to finish what is needed within 1.5 hrs limit and getting the finished product tested at the end with a Do or Die result.

Thanks god, that it is over...
« Last Edit: May 14, 2018, 12:21:52 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #1023 on: May 15, 2018, 10:54:40 am »
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180615 Trying to Sprint with my girl in 2 weeks

Something is not right here....
<a href="http://www.youtube.com/watch?v=xnBO6n-ZH-Q" target="_blank">http://www.youtube.com/watch?v=xnBO6n-ZH-Q</a>
« Last Edit: May 16, 2018, 05:09:56 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

LBSS

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Re: Scooby 2011 Journal
« Reply #1024 on: May 15, 2018, 03:57:43 pm »
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yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

scoobychau

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Re: Scooby 2011 Journal
« Reply #1025 on: May 16, 2018, 05:17:34 am »
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yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.

Yeah.. some point to note.
- my shoulder should be aheard of the hand as if i am leaning / tipping over
- my back foot seems to be too far back, (it is angled, but extended too far it seems)
- my back and rear leg should align like a straight line during push off... and maintain this angle for a good 10 meters the more the better
- do not raise up vertically too early as stated previously
- during the set phace, my butt should be ABOVE my shoulder (in terms of height)
- during the set phase, eyes looked 2-3 steps ahead on the ground, not fwd at the finish line.

this is some tips i got.. correct if i am wrong...
i am just a newbie trying to race in my kids school events...


https://youtu.be/c5nipCsMv_o?t=6m50s

<a href="http://www.youtube.com/watch?v=c5nipCsMv_o" target="_blank">http://www.youtube.com/watch?v=c5nipCsMv_o</a>
« Last Edit: May 16, 2018, 05:25:33 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #1026 on: May 17, 2018, 11:27:06 pm »
0
180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...
30min of hell mode...
and finally felt better 1 hr or so..

I do not know what happen..

But clearly. 100m is too long..
all those HIIT in 80m car park is no match.   (I bet i was slowing down at 60 or 70m mark to avoid hitting the wall.

my first 100m sprint is just a test, with bad starting form and etc.. but at least i can push hard till 2/3 or so and still hang on to the end.
my second and third is just pathetic, I probably could not even keep my speed at 50 meter... sort of slow down or trip on my own at 60 to 70m  and barely kept up till the end.

With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now.  if i could not even maintain speed for 100m.

Just to note:
My Quard, Ham and glute along with my oblique is sore 2 days after this 3 x100m.

BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

acole14

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Re: Scooby 2011 Journal
« Reply #1027 on: May 18, 2018, 12:47:00 am »
+2
You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

scoobychau

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Re: Scooby 2011 Journal
« Reply #1028 on: May 18, 2018, 04:31:36 am »
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180518 Friday Lunch Session... I want to get better at the 100m
I just want to slamdunk on 10.
and
This is just the a Dad stuff.. i thought being a squat dude, i should be able to do ok in 100m... man i am wrong.
Today.. I try to practice start in the court again.  With right foot leading and left foot leading.

I google searched a bit, and people said ur stronger foot should lead.  Stronger mean more stable and... stronger.  which usually mean, the Foot your jump off with, or the foot u keep on the floor while Kick a ball, or the first step u take, when some one push u off balance.

For me, my left is the stronger (and probably shorter) leg.  I jump L R plant, and i know when i squat, I lean on my left.

However, it seem like when i sprint, keeping my right foot front feel more natural.
So today, I test it around and i think i know the reason.   I am right handed.  Right arm is sure stronger than left,  and I want to use my right arm to initiate the first swing movement when i start.   so... my very first LEFT Lead sprint start.. i clearly messed it up.. because i naturally want to swing my right.  ( right foot and right arm at the same time is just wrong)


I clear my mind a bit and practice some demo left arm swing, and I got my LEFT leading start better...
(not much better in anyway, after all, i had only been sprinting with couching start for a week.)

After my 2nd LEFT lead attempt.  I feel the Burning/sore sensation from my left Glute down to my hamstring ... with my quad not feeling much.

This is a shocker to me... All this year of intensive squat and jump... I always feel my Quad fire and sore... I mean i do feel my glute and ham being sore.. but never in such an isolated manner.
(not even during those HIIT 80m sprint i did back when i was trying to lose weight

This is just... new to me. with that said, how come my right glut/ham is not feeling the same effect.. only my left, and is it an coincident that it just happen to be sore right after I did a LEFT lead push off Sprint start?

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

(i took a few video of Left lead vs right lead start, will compile it and see where i go from there.)


« Last Edit: May 18, 2018, 06:04:40 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

adarqui

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Re: Scooby 2011 Journal
« Reply #1029 on: May 18, 2018, 10:39:26 am »
0
180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...

If accurate, that 12:53 is extremely good, given your fitness.

Also, don't expect to be able to run multiple all-out 100's. They are intense and you will fall apart. Anyone would fall apart.

If I were you I would be using 3 tools (different workouts):
- submax 100's @ ~75%, for volume: building up to ~10 or so, walk back recovery
- hard accelerations + relaxed float: 5 (~60m accel) to 10 (~30m accel) hard accelerations + relaxed-floating until 100.
- buildups + flying 10-30m: ~5 x @ relaxed accel + building up to ~85% top speed then holding it for the last 10-30m of the 100.

I'm not a track coach, but that's what I would do (probably building up to more volume on some of the stuff). I'd tackle the 100 from 3 different angles (fitness, start, finish). And i'd avoid 90-100% 100m sprints in training like the plague, save that for "race day".



Quote
With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now.  if i could not even maintain speed for 100m.

^^ correct.. fitness > start form.



werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

^^ correct again.

You're doing 4 point starts without blocks, that's awkward for anyone. And then you're looking at sprinters who start out of blocks, who have done block starts probably 1 million times, and getting frustrated with your form etc - meanwhile, not sure if you've ever done a block start?

Anyway.. don't be too hard on yourself, you're not prepared. You keep mentioning the HIIT stuff but, that was a long time ago. You don't retain that stuff after so long (many months). I mean you do nervous-system wise, but not muscle-tendon-fasciae wise.

As far as which foot to put in front, just imagine you never read any of that stuff online, and someone put you up against a few other people of similar abilities, told you whoever wins gets 1 million dollars. Whichever foot goes forward in that scenario, is how you do it.

Your fascination with form is toxic, IMHO.

Just get in some solid sessions, focusing on stuff that'll give you the "most bang for your buck" before this race/event, and then just have fun.

adarqui

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Re: Scooby 2011 Journal
« Reply #1030 on: May 18, 2018, 11:02:12 am »
0
You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

It's easy to stay consistent with sprinting too IMHO. It's fun, you just go out there and get some work in & feels great. Easier than jumping. Keeps you fit etc.

If he stayed consistent with it throughout, especially during his "down periods for jumping", would be good for him.

ChrisM

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Re: Scooby 2011 Journal
« Reply #1031 on: May 18, 2018, 11:18:40 am »
+2
Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.

Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as theyre different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.
« Last Edit: May 18, 2018, 04:07:42 pm by ChrisM »
Insert motivational quote here...

adarqui

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Re: Scooby 2011 Journal
« Reply #1032 on: May 18, 2018, 01:27:57 pm »
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Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.

Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as their different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.

^^ this * 1000.



"I'm doing a race in several weeks, must learn proper form" <- does not work.

Just get some somewhat frequent + intelligent sessions in and go hard on race day. Don't destroy yourself in training. Don't think. Just run.

scoobychau

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Re: Scooby 2011 Journal
« Reply #1033 on: May 19, 2018, 01:13:48 am »
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Thanks again.
Very good advice.
Is interesting. While u guys tell me forget form and just focus in running.

While my frd who was once a high school track recorder holder told me to focus in form.  As he belive that 2 weeks is not enough for u to enhance any strength or endurance development.  So just fix ur form and u might save a sec or so...

I guess there is no right or wrong..

Adarq.org is a great place!

But what adarq said is very good indeed.

Here is my video from yesterday.

https://youtu.be/PuDDnVhuxUM


<a href="http://www.youtube.com/watch?v=PuDDnVhuxUM" target="_blank">http://www.youtube.com/watch?v=PuDDnVhuxUM</a>
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)