Some notes from reviewing my journal, this is only up to page 6. I’ll keep reviewing my journal tomorrow. The stuff I want to get to is probably somewhere around page 15 - the plan for my last (uncompleted) GPP. That hills work had me FLYING in accel, I can remember that very clearly, so I’ll copy that as my GPP.
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Concentrate on quality in long SE work. I see I tended to chicken out of full intensity in SE once I got into the custom of doing split runs. Now that I’m on a fresh start I should just let it rip as I used to do when I started track like 5 years ago.
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It’s just painful to read back to 2003. Now I remember what a debacle that was, how painful and frustrating my injury was. I definitely need to start with a core work first emphasis. I won’t be doing any weightlifting for now and will only focus on core work (anyway I know weightlifting is out of the question for now, I don’t have the time for that).
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Circuits were effective and enjoyable. I’ll do 3 circuit days and 4 core days a week for my strength workouts.
Initial circuits will be pullups/pushups/situps
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Stretching will be very important in this new start, I certainly don’t want to ever have the problems I had before
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Hurdles mobility was good, when I get on the track I have to remember to do it
Post # 38 “I think you’re due for a shift to tne maintenance phase as you’re unlikely to keep going up in all areas without one. Also, reduce your accels pace to a very relaxed, sub-max speed for up to 10 days. This will allow things to come together and for your nervous system to super-compensate. Also, don’t forget that exams are competing for your CNS energy as well!” words from the master himself. I think there is another reply from Charlie somewhere in the journal.
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A post with some conclusions about the psoas problem in case it flares up again “I’m dropping the 4x150m. SE sessions and will do 80’s and 120’s only on Wednesday. I’ve made this change after discussing my psoas problem with the massage/regeneration specialist. We came to some logical conclusion. 1) Acceleration tax my psoas a lot but these can’t be dropped, because of the angles involved - so all my runs except block starts will be from a flying start from now on 2) At the opposite end of the spectrum, long SE runs cause as much of a problem and increase in pain as the accelerations. The longer the SE distance the worse. The problem is that because of the longer ground contact times (because of fatigue, lower speed, etc), the psoas stays in an eccentric phase for longer and thus get more fatigued (leg extension when sprinting makes the psoas of that leg eccentrically contract). This has left me contemplating some options. Either 1) drop training to 2 sprint sessions a week, only blocks, speed on one day (20-60m) and short speed endurance runs the other day (80-120m.) and completely drop longer special endurance runs. 2) drop day 2 to 80-120m. but keep the 200’s on Saturday. Either way it seems I’ll pretty much become a 100m. specialist this competitive period to avoid psoas pain trouble. I think I’ll try doing the 200’s tomorrow, but with a flying start and see what happens, maybe without overtaxing the psoas accelerating from a three point start will permit me to complete the long runs.”
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Tempo can use varied distances in a workout to be less boring (ie 100-200-200-100, etc.). Though I doubt any training sessions will be boring for me when I start out. Every sessions will be like a blessing.
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I’ll get that that sub-11 FAT before I die. I guarantee it!!!
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Post 89 - “Forget the mad dogs- just run like you did the day before- NOTHING MORE!” Another post from the master. Heh. Always so right. I now remember back on those races and see I just pressured myself to much when all I needed to do was “run like you did the day before”. I guess I was trying to hard and ended up getting nothing for all my hard work because of it. Then later that year when I wasn’t working as hard I got better results despite not being in as good a shape.