Originally posted by gloopzilla
I don’t mind being beaten by women if I get a PB , and if they use the whips gently
Well it all went out the window last night lol - a huge bar of choc then my mates wife dished up a huge plate of pasta at 10pm lol - just couldn’t resist -
I could almost see nightmare shaking his head in disgust - then got home late and didn’t sleep til about 2am an felt really ropey this morning .
But after a couple of naps ( and some coffee ) the workout went really well -
Warm up / drills / 400 abs etc
4 x F20’s from 60m @ 95% - 10 mins recovery
3 x 3 x 80kg bench
2 x 3 x 55kg high pulls
2 x 3 x 40kg Standing shoulder press
2 x 5 x 45kg Good mornings
warm down / yoga / mild stretching
All F20’s were not super fast but felt very smooth and I concentrated on form and relaxation .
After what’s been a heavy 10 day period I was happy to just keep the weights easy and sensible and 2 hours later I still feel pretty fresh
It sort of feels like the 200 race on tuesday has given me another level of stamina & 60m seems sooo short .
Didn’t train today -
wanted to do some tempo - but got a huge amount of work done instead - which takes the presure off - so all good
Full Warm up / 400 abs
2 x 4 x 100m on grass
Its amazing how grass can really refresh ur legs when the grounds not hard .
x-trainer / 200 abs
full warm up / drills
2 x 60m easy form
Blocks -
1 x 10m
1 x 20m
1 x 30m
SE
1 x 250m @ approx 90% -
5 x 17.5 kg bi curls
5 x 15 kg tri curls
5 x 50 kg / 3 x 60 kg / 3 x 70 kg lat pull downs
I’d forgotten what time I was sposed to be aiming for - doh - so I set my timer for 37secs and came in @ just under 36 without too much hassle - which according to the kindly provided control charts isn’t too far off - when allowing for self timing delay
I felt like doing another one but decided against it - I’m feeling really fresh legged and wanted to do some weights.
Tempo
20 mins x-trainer
400 or 500 ab reps ( I forget )
flexibility
stretching
food
I’m not sure if it’s the zma or not but I’ve suffered very little stiffness generally , even in my achilles in the days following training - which is good news . Feel very relaxed too despite a few cannonloads of ~# being constantly directed at my fan recently and for the foreseeable future :o
Charlies angels was worth a look too
Cripes busy day -
things got sort of hectic today with family burfdees and my neice getting a school award for her cross country ( for improvement ) which I attended as coach - lol
but prior to this I managed to get a really good session in bouyed by the news that I’m pretty certain to get a place on my uni course - if my next two essays pass which of course means I can train properly for the next 3 years - wicked
anyway this is a training log not a diary :o lol - so -
5 mins x-trainer / 200 abs
full track warm up
bench 5 x 60 kg 2 x 3 x 75 kg
squats / jumps - 3 x 60 kg
Shoulder press - 5 x 30 kg
3 x 30m starts from blocks
1 x 60m progressive @ 95%
warm down / minimal light stretches ( not hamstrings )
Felt really good - I feel soo relaxed at the moment - moreso when running - I wanted to do this workout tomorrow - but the tracks not available til late evening for some reason - so hopefully this will carry to saturday - if I do some good tempo tomorrow
Wow! it was roasting yesterday - 28c -
I left my tempo till 6.30 when it was cooler - and then found out to my annoyance the track had been available all day and I’d been misinformed - I could have done a speed day instead of wednesday after all
anyway depsite being more inclined to laze around I felt great once I got going and did -
500 + abs ( some b4 some after )
full track warm up
4 x 60m
4 x 100m
1-1-2-100m
all walk back recoveries @ about 75% with 3 mins between sets -
felt like doing more but was losing buckets of sweat so I kept it to a minimum
Another baking hot day - excellent conditions for 2morrow I think -
just a mellow tempo today - I couldn’t handle a day off -
15 mins x-trainer to warm up
500 abs
4 mins interval rowing
total body stretch / flexibilty / yoga
I am really looking forward to tomorrows meeting in Southampton - its sposed to be a fast track , I just hope I’ve had enough cns stimulation this week - I feel very fresh - so hopefully that’s a good sign .
I’m not sure what i’m running yet - hopefully 1 & 200m + 100m relay - I’ll try and pick up an electrolite drink on the way .
good luck in the meet! Be sure to post your results 
Cheers,
Chris
Thanks Chris - here’s the match report lol -
Cripes it was a total scorcher yesterday - I actually felt dizzy a couple of times .
It was a bummer of a journey - 2 & a half hours carbound with no chance to eat what i’d planned at the correct time -
Anyway - with the blistering sun an virtually no shade I wasn’t sure how much warm up to do - as this was my first attempt at 3 races at one meet .
100m -
In retrospect I think I needed a bit more cns wake up b4 the 100m because my reactions weren’t up 2 my usual standard and I got a bit left behind for 10 meters - but I didn’t panic and came thru in my drive phase and knew I’d won it @ 60m due to the way I sped past the competition-
so a 1st place - which was a boost but in 12.4 which was a bit disappointing -
possible reasons ? - the headwind had picked up a bit / not enough push from other runners ? / I may even have shut down a bit - I didn’t lose form at all - race felt too short lol - it was the 3rd fastest time on the day and our squads sub 11 runner only managed 12.2 so fairly pleased
200m - The wind had dropped a bit which made it even hotter - 31c - and they put me in with the faster A string to make up the numbers - lane 7 ( thanks 4 that lol ) - anyway knowing I was gonna get soundly thrashed was good - with someone to chase on the home straight .
Gotta Great start - I’d woken up by now - I stayed low for 50m which was weird and was nearly level coming off the bend - I faded to 4th in the last 20m but with a new PB of 24.8 - that was this years target for 200m acheived - so thats pressure off in that area
30 min later - 4 x 100m lane 3 - I was absolutely 'kin knackered and not up 4 it - but again got a great start and passed the outside lanes @ 50m - and we won by about 10m which is good considering we don’t practise change overs
So now having recovered with another zma enduced coma - I can look back and say I’m satisfied with another successful comp - this sprinting lark is starting to become good fun
I’m gonna spend today gorging myself ( I lost 1.5kg yesterday ) and celebrating me and a nieces birthday with a houseful of family and friends - I may even have a beer -
next race this wednesday - 100m only - I wanna get this one right
31C & rising 
I left training as late as possible to avoid melting I wasn’t sure how much effort to put in -
warmed up calves - x-trainer 200 abs
full track warm up med ball wall throws
1 x 60m progressive - to 90%
2 x 20m / 1 x 30m from blocks - not smooth / untidy
1 x 60m progressive 95%
rotator cuffs 7kg / 200 abs
Bench 3 x 60kg 3 x 70kg 3 x 75kg
Rows 3 x 3 x 55kg
I remembered that my 100m start was too low ( hips ) on saturday and my 200m and relay starts were higher and better - unfortunately I mentioned this to the coach and ended up getting a once over which confused me a bit .
He doesn’t agree with starts 2 days out , wants rear arm drive etc - I just hope I can get all this stuff out my noggin b4 wednesday lol
33C - and rising - it’s not the heat that bugs me so much as the humidity here in the weald - feels like someones changed the gravity settings lol
20 mins x-trainer
500 abs
flexibility / stretching
This felt hard - which doesn’t bode well 4 tomorrows comp - I’m gonna eat well , sleep well and hope some nrg returns tomorrow night .
congrats good job!
I find unusual weather plays havoc with your body sometimes too.
cheers,
Chris
Talk about weather lol
today dropped to 17C - and was chilly / storms / down pours
Race was disappointing
I elected to go in a faster heat in the hope of being dragged along -
the result was an untidy 5th place - 12.4 in wet conditions into a headwind
Start was ok thru to 60m but concentration went totally at the end - I guess saturday really took it out of me mentally - sub 12 seems along way off at the moment - after recovery drink and warm down I went home and ate 2 bars of chocolate and loads of crisps / melon / yogurt etc - now I feel sick :rolleyes: I think I was making up for holding back on my birthday , and the pressure of discipline in work / training / diet / responsibilities is catching up with me at the moment .
I’ve got just over two weeks til the next league meet where I’ll probably run the 200m & relay
I’m not quite sure what to do between now and then to make the chances of sub 12 more of a reality during august .
My 24.8 200m equates to a mercier 12.05 100m and I’ve run a 12.2 - so in theory I’m not that far off if I get the right conditions .
Any suggestions appreciated .
Had a really busy day today but still managed to get a good tempo session in ( felt guilty about gorging last night lol ) -
My achilles was ok so I did -
400 ab reps
400m skipping / jogging
usual drills
2 mellow form in’s & outs
4 x 60m
1 +1 + 1
1 + 2 + 1 + 1
1 + 1 + 2 + 2
all at apprx 70% with 60 or 100m walk back recovery
I’ve been doing drop heels off steps after every track session & the stretch I get from them really seems to help - It would be great if I could do all my tempo as running .
When I warmed up I felt more like running than I did last night - I think the race just came a bit too soon after saturdays meet .
I can’t wait for the next race now .
Thought I’d have an easy day and do some repair work -
if I start again monday that will have been 5 days low to medium intensity which should hopefully be enough recovery from the last two races -
5 mins x-trainer
300 abs
3 mins rowing
Pressups + Rotator cuff x’s
5 x 15 / 17.5kg - tri / bi curls
3 x 5 x 70 kg Bench
2 x 5 x 30 kg shoulder press
2 x 5 x 35 kg good mornings
Felt pretty fresh afterwards - which was the idea - complete rest for me legs and a day off tomorrow - tempo sunday should set me up nicely for kicking in again on monday .
Hmm guilt -
Spent yesterday wrestling with ‘Heart of Darkness’ - my final extended essay - and missed tempo
Today - I’ve slept all day and been incapable of movement - my post MS has kicked in big time so - I’m gonna rest today and do some track tempo tomorrow -
I’m seeing this as recovery and having not missed a days training 4 about 3 months I think no harm will be done .
The next 6 weeks thru to the end of the season are going to be tough in my pursuit of sub 12 - and an essay re-write in the next 2 weeks is gonna be a strain - so today I’m gonna rest
Back in the saddle again today -
yesterdays rest and vast amounts of chocolate & dvd’s seems to have done the trick ( Red Sonja / Raw Power / Foreign Correspondant - saved the best til last )-
I even managed to start work on version two of ‘The horror - The horror’ lol
Anyway I must be in pretty good shape as I did the whole ‘big circuit’ + 500 abs and didn’t even get puffed much on the 200’s - it was cool / sunny / helpful following breeze - excellent
Warm-up / drills
1+1+1 / 1+2+1+1 / 1+1+2+2 / 1+2+1+1 / 1+1+1
all @ 70% with 100m walk back recovery + 4 mins between sets
500 abs
Stretching
Full track warm up
2 x mellow 60m ins & outs
2 x 60m progressive
200 abs
rotator cuff x’s 5 x 7kg
bench press
3 x 60 kg 3 x 70kg 2 x 80kg 2 x 85 kg
Full squats / squat jumps (plyos unweighted)
2 x 3 x 60kg
3 x 30m falling start 8-10 mins recovery
3 x 5 x med ball wall throws between reps
2 x 10 drop heels
300 abs
rotator cuff x’s 5 x 9kg
3 mins x-trainer warm down
felt a bit slothlike during warm up but everything picked up during weights and accelerations were quick but not smooth
Friday I’ll try some smooth starts to 30m and f20’s