A.M. Big group today. Chauncy, Mary Ann, Jeff, and Daniel. First 6 with everybody, then Chauncy and Daniel were done, and the rest of us ran 4 more. 10 miles in 1:19:58. Did explosive sprints.
Did some standing broad jumps and vertical jumps yesterday, and in the process observed something and had an idea. I noticed that how far or how high I was able to jump did not quite correlate with perceived exertion. The best jumps happened not when I tried the hardest, but when somehow I was able to properly channel my force. That led me to an idea for Quality X. The hypothesis is that a good portion of Quality X comes in how well the firing of individual motor units is synchronized. So with that assumption we want to train this ability in hopes that it will improve the performance of a runner in all distances at the same time.
So here is a rough idea. We start with a standing broad jump. Any jump that provides immediate and precise feedback on the amount of power generated will work. But broad jump is the easiest in terms of practicality - you just need a solid surface to land on, and a measuring tape. Keep jumping for maximum distance. Pay attention to how you felt when you jumped further. Try to duplicate the feeling and measure the success by the length of the jump it produces.
Once you know the feeling, in the ideal world, find timing gates, and do 10 meter sprints from a running start. Try to duplicate the feeling that produced the best jumps. Perfect that feeling in the context of running. Again, measure the success by how fast you are able to run.
Next step. 200-400 meter repetitions. Again we try to experience the same feeling of smooth and focused power, but now over a longer distance. We measure the success by the interval times. Solid aerobic base will help prevent aerobic fatigue from being a factor in the interval performance thus allowing the interval times to become an accurate measure of how we are doing on Quality X.
Next step - take it to 800 meter - 1 mile repeats and try to experience the feeling. Solid aerobic base becomes even more important.
Finally, we take it to the tempo run. Now the aerobic base is even more important, so let's hope it's there. Once we can do it in a tempo run, we are ready to race better.
P.M. 2 with Benjamin and Jenny in 18:00, 1 with Julia in 9:41.