Off -
I did nothing - hardly moved from this chair except to shower / feed / visit the bathroom / feed some more
It felt good lol - I’ve decided that this sunday ( if I do it ) will be the last race of the outdoor season - it’s not that I don’t wanna race but the only meetings available now are miles away and involve hours on the M25 and traffic in greater London .
My body suddenly feels very tired and the thought of two weeks off also suddenly seems like a really nice idea b4 starting my Degree .
I spent yesterday planning possibilities for next season setting up the Tudor Bompa template and I feel more exited about getting prepared for that now I’ve reached this years targets . I want to get focused on next year and concentrate on improving .
I’ve learnt a lot this year - both on here - thru talking to other sprinters / coaches - and thru racing and anylising my own strengths and weaknesses , and I’m sure this will carry forward to bigger speed gains next year .
Targets 2004
60m - 7.5 HT or equivelent
100m - 11.6 HT or equivelent
200m - 24.0 HT or equivelent
I’ve also just found out it may be possible that UK Masters are introducing an M35 catagory next year which means a chance at some good quality competitions with FAT .
I thought the WC 100m was sunday but of course it’s monday - so there’s no excuse not to run sunday lol - as a result today I did -
Warm Up / drills
2 x 60m mellow ins & outs
2 x 60m medium progressive
1 x 60m progressive form 85 - 90%
2 x abborted starts doh
3 x 30m from blocks
1 x 60m progressive to 95%
300 abs
Bench - 5 x 60kg 2 x 3 x 70kg
Lat pull downs - 5 x 60kg 3 x 70 kg
Good Mornings - 5 x 25kg
warm down / mild stretch
I met an nice old geezer at the track who said he won the 1973 World Student Games 100m in 10.5 - he gave me some starts - thats not a common time back then I imagine pretty impressive
Saturday -
20 mins X-trainer
200 abs
20 mins stretching
I’m really not into running tomorrow - but I’m determined to do it
Sunday - Competition Finsbury park
Despite being deep in the heart Of Gooner territory ( I’m a lifelong Spurs fan ) This was a really great 7 freindly meet with some better quality sprinters than I’m used to seeing which I find inspirational 4 next season .
This looked like a good little club - with a gym right next to the track and a real sprint culture present - which felt great after what I’m used to .
Conditions were good but a really gusty headwind blew up just b 4 the 100m but fortunately left prior to the 200m
100m - 2nd - 12.4 FAT - Mediocre start but my drive brought me thru again and I’m able to use determination without pushing - It was a great race despite the slow times throughout the field .
I was starting to feel pain in my lumbar - my weak point - I’m glad this is my last meet .
200m - 2nd - 24.24 FAT - I started like a whale dragging an anchor - but something happened ( drive phase again ) and I held form to the line in a new PB - which was a complete surpise .
A great end to my first season - and I’m nearer to next years targets than I thought I’d be .
Overall I knocked 0.51 0ff my 100m since April / 0.79 off since last september and -
1.88 of my 200m since last September
Now if I could do that again this next year I’ll be pretty chuffed ( and very surprised )
I was fairly consistant except for a couple of hiccups with placings -
Monday - off
Tuesday - Off
Wednesday - 5 mile cross country walk
Thursday - Off
Friday - Light upper body weights at home -
3 x 10 x -
Bicep curls
Tricep Curls
Shoulder Press
Lateral Flies - forward / side / rear
Reverse Curls
It’s felt weird doing nothing - but I am aware of my body getting the benefit of the rest - plus I am absolutely gagging to get back into training hard already - I’ll carry on like this for another week tho and then ease back in rather than make a charge .
I found out I got a university place - I can only study part-time again this year due to my b**tard post meningitis syndrome which is a bit of a disappointment - but at least it means I can train properly - hopefully for the next 6 years if I get to do a masters degree as well - which is the plan .
it’s been a hard but very rewarding year -
looks like moneys gonna be a bit tight for a while tho - unless I write a best seller ( could be a possibility lol ) as we write short stories / radio plays / screenplays as part of the Degree and all the tutors are published Authors with agents .
As for athletics - for me it was great just to be able to run and compete again without injuries - and next year I want to go to a higher level .
Study / training seem to complement each other so well . I got to admit I try to structure my studies on CFTS principals - I get plenty of regular recoveries and high / low intensity days wherever possible , and set reasonable targets .
Just a bit of light stuff with my neice today -
Full warm up / drills
3 x 400m - 100m slow / 100m medium
at a very easy pace as she had a sore leg etc
First time I’ve run in a week - can’t wait to start training again next week
Looks like my surf trips off as funds are a bit short and my car’s gonna have a fair amount of work on it this year … gulp … so I gotta save cash - I might start doing some carp fishing again as a break from training / study / sitting in front of this comp - cheap… ish and a good rest day reading course texts .
Sunday -
More light stuff with my neice again
Full warm up / drills
4 x 200m walk back / 3 x 400m relaxed pace
Monday -
I had a busy day and felt really ropey - wasn’t gonna train but felt ok about 8pm by which time it was too dark 4 the track so I just hit the gym -
x-trainer / rowing
200 abs
Rotator cuffs 3 x 10
Bench 3 x 10 x 50kg
Squat 3 x 10 x 50kg ( not quite full )
Shoulder press 3 x 10 x 20kg
I’m not completely sure what the reasoning behind more reps during GPP is but everyone seems to be doing them so…
I don’t like squating 10 x even if it’s light but it’s only for 3 weeks
The rest of my GPP is going to include reps x 10 / circuits / hills / grass tempo / medball / plyo’s
lol - going fishing today - tempo will include -
chilling out lakeside with plenty of healthy food -
reading preparation for coursework -
wrestling with leviathan carp from 50 fathoms deep -
getting a lot of sleep and oxygen ( overnight session )
Warm up /drills
Big Circuit
300 abs
Barbell Bicep curls 3 x 10 x 20 kg
Barbell Tricep curls 3 x 10 x 20 kg Deadlift 3 x 5 x 50 kg
Big circuit felt hard but it was more mental than physical - having a two week break has made me soft - that combined with lower temperatures / driving rain etc makes training a big contrast to running PB’s in the glorious sunshine of heat wave that ended just 4 weeks ago
Accellerations 6 x 30m up medium incline 3 mins rest / 25 ab reps
Plyos
3 x 20m pwr skips
3 x 10 vertical jumps
3 x 3 Hurdle Hops
Gym
abs - 2 x 4 x 25 reps
Warm up Rotator cuffs pressups
Reverse leg press 3 x 5 x 40 kg
Bench Press 3 x 10 x 50 kg
One Arm Rows 3 x 10 x 15
Flies 3 x 5 x 10 kg
Warm down / light stretch
Felt good to do some speed again / incline was just about right level not to spoil form .
She had a bit of a lay off so I’m easing her back into running again gradually increasing her stamina with walk back recoveries - she’s looking to run 800’s and 1500’s and cross country at skool takes care of the distance side of things so I’m just trying to keep a certain level of speed in her work . Teenagers seem so delicate I don’t like to push her too hard .
Monday -
Full warm up / drills
Accellerations 6 x 30m up medium incline 3 mins rest / 25 ab reps
200 abs
Rotator cuffs 1 x 5 x 7 - 9 kg
High Pulls 3 x 5 x 50 kg
Deep squat - 3 x 5 x 60 kg
Bench 3 x 10 x 60 kg
Shoulder Press 3 x 10 x 20 kg
2 minute recoveries beteween sets
Warm down minimal stretch
Pretty much the same as friday but I didn’t have time to trek to the 250m hill I wanted to work on - I really enjoyed this workout and everything is seeming pretty easy probably due to the creatine . I’m actually working quite hard tho .
10 mins X-trainer / 3 mins rowing
200 abs
Rotator cuffs / press ups
Bench 3 x 10 x 60kg
Deadlift 2 x 5 x 70kg 1 x 5 x 90kg
1 Arm rows 3 x 10 x 15 kg
Flies 3 x 5 x 10 kg
I enjoyed this - after those hills yesterday I wasn’t in the mood for running - I’m beginning to wonder if there’s any point at all doing auxillary lifts like flies anymore - except perhaps for occassional repair work -
I think I’m probably just placing extra stress on the muscles groups that are already a weak link .
Trainings having to take a bit of a backseat at the mo - due to my induction week / travelling down to Chichester every day -
but today I managed to fit in -
full warm up / drills
6 x 30m accelerations up medium hill / 25 abs during 3 min recovery
1 x F20 95% in trainers 4 min recovery
3 x 20m power skips walk back rec
4 x 3 x 3 hurdle hops 2 min rec per set
200 abs
bench 1 x 10 x 50kg 2 x 10 x 60kg
high pulls 4 x 5 x 55kg
warm down
Felt good - I’m surprised how much speed is still there and how quick my rate of recovery is . Currently on 1st week of no creatine cycle . I’m gonna order some C10 to start 1st max strength phase in 2 weeks .
Got to check out the sports stuff at the uni - they got two good gyms / a sports hall - but only a grass track - I could do some sprints on the astro turf next summer -
but best news is they have a sports physio available at £15 per session for students ( about half price of usual rate ) so I may get some extra massage in the future - wicked
I wanted to do some hills today but fell asleep after eating when I’d got back from Chichester and then it was dark - so I ran in the dark on the local skool grass track 100’s only so I could just see the lanes lol
Full warm up / drills
2 x 10 x 100m walk back recovery
It was probably all too fast ( couldn’t set timer )
300 abs
20 mins stretching / flexibility
Considering I felt shattered when I got in this session felt really easy
.
as funds are a bit short and my car’s gonna have a fair amount of work on it this year … gulp … so I gotta save cash - I might start doing some carp fishing again as a break from training / study / sitting in front of this comp - cheap… ish and a good rest day reading course texts .