Recalculating!!

I'm still a little beat up but I did my regular training today hoping I will have enough time to feel good by Saturday.  I'm optimistic that things will be fine but worse case I use it as a practice.  Since I'm jumping in a meet the next weekend too with a shorter rotation of rest, I need to be a little more cautious.  So I'm OK for today, but guessing how I will feel in 2-3 days is a crap shoot.  So as always, I will be recalculating.  Have a great day and I will report on whichever body shows up tonight, tomorrow and the next few days.  Bubba

Rage Against the Machine - "Renegades of Funk" - http://www.youtube.com/watch?v=tqWP1rsAMrw

Life Goes On

WELL, since I will jump in the meet in San Diego on Saturday because I have no place to jump before then, my workout schedule deals me a day off today. I will start my next rotation tomorrow by doing Tuesday's running and all of Wednesday's marathon training components.  Wednesday AM I will get up and do Friday's workout and then cruise into the weekend.  I'm guessing I will also do some combination of this same thing next week but starting a day later.  I think there is a meet at Marina HS in Huntington Beach that weekend.

To clarify - I will jump in meets but I won't travel or break training. The way it works around here is there are a ton of All Comer meets now and again in the summer.  But once the high school and college meets start we are out of luck.  So lucky me, at least I have some meet opportunities until I can get my regular practice rotation back. 

The good news is that if  only jump once a week I can really trash my body on my training because I only have to feel good one day and I will always have a coupe of rest/stretch days before that.  SO, life goes on.  Have a great evening and thanks for being here.  Bubba

I leave you with Offspring's, "The Kids Aren't Alright", a great training song.  Ironic title because the singer has a PhD in microbiology, so I guess he and his bandmates have done alright.  http://www.youtube.com/watch?v=VrZ4sMRYimw

Lessons From Dean "The Machine"

This is how high an 8' vault looks to me today.  Beat up and trashed from training in a very good way.  "Hopping" into bed will require an effort!

My long time, "up for any psycho activity" training partner, Dean Gregory taught me a lot of stuff.  A certified genius, he read six newspapers each day but he specialized in common sense and determination.  He wasn't a big guy but he didn't back down from anything.  YES, he's still alive and I'm sure reading this having no idea why I'm talking about him or where this is going.  He's been a big supporter and great friend for 30 years so he'll be fine.

Lesson #1 - A bunch of us in the neighborhood decided we were going to go hike a mountain over behind the Rose Bowl.  I had done it once before several years before so I had a rough idea where we were going.  As we started off jogging and scrambling, etc., we noticed that Dean was walking like an old man with a very slow stride length about the length of his foot.  It wasn't long before we were out of sight and occasionally came back to make sure Dean knew the route.  About halfway up we were physically wasted and looking for shade and Dean slowly marches by.  He beat us to the top by an hour and was napping when we arrived.  We were spent, dehydrated, etc.  He calmly started his trek down.

Later we would mountain bike ride across Catalina Island for a few days at a time.  Having learned my lesson, Dean and I WALKED on our pedals with the attitude that any forward progress was good. At the top of a hill we should be fresh enough to accelerate.  Over the long run this is by FAR the best way to go about training too.  BTW - Our bikes were much heavier than everyone elses' because instead of powdered food and plastic utensils, we would freeze steaks, lobster, take bottles of wine, etc. 

Over the years I have learned a lot from Dean about a lot of things, but the go slow and never stop or take a break is the most valuable.  So many of us start and stop with different training blasts that I just have a gut feeling that Dean's way is the only way I can really get where I want to go.  So thanks Dean.  Low level forever until that feels too easy then slowly raise the level.  Never raise more than 10% and never raise both intensity and duration at the same time.  Don't be in a hurry because I have 20 months.  But 20 months goes fast so DON'T MISS!!

Yesterday I was a little bummed about the situation at Saddleback College but Simon will talk to the coach again.  I'm fine at Dana Hills and I won't worry about jumping this Tuesday.  Why?  I think I will drive down to UC San Diego and vault in a cool little meet in memory of a friend's son who died a couple of years ago - https://admin.xosn.com/attachments1/125223.pdf?DB_OEM_ID=5800  I will just make it a practice and stay after my other training earlier this week.

A few days ago "Unknown" made a comment on this blog encouraging me toward my outlandish goals.  He said he was jumping 10' 6" and had a goal of 12'.  The first thing I thought when I read that was, "thank you". The second thing I thought was "GOOD FOR YOU!!"  The truth is that I have seen a lot of 10' 6" jumpers and far better than half of them absolutely CAN jump 12'.  In fact they are more likely to jump 12' then I am to make 14'.  But whatever your goals; GO GET THEM.  Long, slow and steady!  Right Deano?! 

Thanks for being here.  Bubba
The Kinks, "Superman" - http://www.youtube.com/watch?v=nzgIl9Qt7Bg  I can see every vault of Jan Johnson's Sky Systems 2 when I hear this song.  It's burned in my memory.

MORE Changes!!

Great workout this morning.  Took my time and got through everything I needed to and I liked the way it all felt and flowed.  I'm all set for regular training and then STOP ...

Simon Arkell emailed me and said they are running all vaulters off who do not compete for Saddleback College.  Last year Simon was the California Junior College Coach of the Year and now he may be opting out.  If you can't help all vaulters then what's the use? 

Needless to say we are working on our back up plan.  I think between two local high schools we will be set.  Dana Hills High School, near my house now has both pits out.  I should officially be a volunteer for them by the end of next week so that works for me. Hopefully we can also go to Mission Viejo High School.  There are always options but no one is happy when a school shuts you out.  When I left UC Irvine after 14 years to move to Texas they ran all outside vaulters out too. Oh well.  Their loss.  We get insurance through USA Track & Field to protect the schools so there is really no reason.

I'm bummed but not too bad.  Have a great day and thanks for being here.  Bubba

Prong's, "Snap Your Neck" - http://www.youtube.com/watch?v=Cl-5TrGakWY

Less Than Zero!! Facing My Demons!

When I start a new program I make the assumption that both physically and technically I am at the bottom and starting over.  So not just at zero, but LESS than zero because I want to start with a clean slate, not just come back with what I have always done.

As your body is thrashed from training you don't have the energy to jump on big poles or long runs.  Because of this you get far more jumps in because you stay at a low level.  The problem there is that because you aren't tired AND can get many jumps, you are faced with many jumps to confront your technical demons.  Now most of those are mental.  You simply have to get used to getting in positions that aren't that comfortable because they are not familiar.  So you have all of these jumps by which to torment yourself.  That was today.

I started on 4 steps on my smallest pole and made 11' (3.35m). At 11' 6" (3.51m) I went up a pole but stayed at 4 steps.  In three attempts I could not find the timing to complete a jump so I stayed on that pole and moved back a stride to 6 steps.  I cleared it 2 out of 3 times.  The KEY is that I was on the 4m/13'1/15.9.  Normally at 6 steps I would go to the 14.7 because that would assure a clearance. That's not the "game" here.  The game is how high can I jump with better technique on small poles?

Next session I should be able to turn up on the 15.9 from 4 steps, and soon after, even bigger poles.  This is the stepping stone method.  A pole you can use from 6 steps you can now use from 4 and so on, just by trying it for three jumps in the previous practice.  So by the end of February, jumping twice a week and getting used to my training, I hope to jump 12'/3.66m (ties my PR) on a big pole from 4 steps. 

Again, this is process.  I can't move up poles just to clear the bar as I have to progress through all of my smaller poles and get the most out of each as I go.  I may move up and not be able to get in so I have to move back a stride if I can't turn up in three attempts. Just like a meet, you have only three attempts before you have to change poles, runs or both.  Repeat 20-30 times and my body will learn that I expect something different from it.  BTW - Bungee?  NEVER!  I'll use one when they allow them in meets.

My rationale is that I just jumped 13' in Reno after not running further that 6 steps in practice and not trying higher than 12'.  So isn't this the BEST way to assure I move up systematically for the long haul?  I think so.  Today I gripped 11' 10" (3.60m) from 4 steps.  If I can get that to 12' 3" (3.74m) then I'm setting myself up to grip higher when my run eventually moves back.

Having not done one single thing since Reno my stride length was short and choppy.  No stretching, running or strength work will do that.  I'm OK with that today but next time I should be able to cover more ground and move the 15.9.  Much more to say but I'll do it another day.  Thanks so much for being here!  Bubba

Here is "Zero" by the Smashing Pumpkins, another great training song - http://www.youtube.com/watch?v=LfLIqMavq3Q

Trying to Get Out! Dominance / Submission

I'm foolish enough to believe I have a some big jumps trapped inside my body.  I know it's a struggle with my mind and body of dominance and submission.  You know, you feel all powerful and then you bump your knee and drop to the floor feeling like a weakling about to puke?  Build it up and get knocked down - repeat 1,000+ times and you may find success.

You train and gain strength and power at the same time you tear your vault down to nothing and rebuild it.  That's the only answer I have as to why I delude myself and why will this time will be different.  I know that John Altendorf is the only 60+ year old man to ever jump 13' (3.97m - actually 4.04 indoors & 4.05m outdoors) and I plan on being the only 60 year old to jump 14' (4.27m).  YES that's DAMN CRAZY since I haven't jumped that since I was 46.  Yep, 14 years older ought to be about right for that type of a breakthrough.  DUMBASS!!

But I have to believe it with all of my being and break everything down and build it again if I am even to join John's exclusive club at 13'.  There is a reason only he has ever done it in history.  Do I really think I can jump 14'?  Yes - look at my 13' 6" jump in Reno last year.  I cleared it by a foot and I can run further, hold higher and use bigger poles today than I could then.  I just jumped 13' last week in Reno without running further than 6 steps or 33' (10m), or attempting higher than 12' (3.66m) in practice.  Low level technical stuff carries over to bigger success on bigger poles.

All of this said it will require a very special and consistent long term approach.  Hence, I start training tomorrow for October 2013.  Wish me luck.  Oh yeah, you will be here with me.  Thanks so much for that!  Bubba

Dominance / Submission by Blue Oyster Cult
http://www.youtube.com/watch?v=DiF8uSulVc0

Stuff!!

I'm going to vault on Friday morning because I'm basically tired on waiting for Saturday.  My body feels good so I'll do a little shake out tomorrow and get a light stretch in.  I was disappointed in how bad my technique looked at Reno but that was mainly because I was off balance from being under.  At the same time it gives me lots to work on.  I'm sure I will stay on small poles from 4 and 6 steps for all of February and try some heights I don't think I can make on those smaller poles.  Try to learn how to hit and hold better positions for longer while inching my grip up.  Need to hold 4-6" (10-15 cm) higher next year.  That type of vaulting won't take as much energy in my legs so I can train my body really hard.  I'm pretty sure what I want to do but after I finish this big work project tomorrow I will map it out and post it.  Have a great evening and thanks for being here!  Bubba