unfortnately only ran the first two 50m, i felt funny during the third run so i called it quits arounds 40m. i know its getting better though thats for sure. so to get a more intense workout in i did
Stadium Stairs: x3sets (1min)
Lunge big steps
sprint small steps
sprint big steps
star jump big steps
fitness and overall strength enduance is obviously better than wat it used to be, i can feel myself at the last couple of steps easing in instead of tensing up like i used to do before. my recovery between everyone of those runs as well was very good.
sidenote: yes joesdad a grade one strain, i even think its smaller than that, all i know is at top speed (beyond 50m) i can feel it and this is where i always stopped and didnt want to push it any further. i tore that hamstring last summer but i thought it was well recovered, im just guessing the problem is extreme strength imbalances between my hams and quads which is wat is really causing the problem, not to mention obviously between my right and left hamstrings as well. been supplementing with calcium, vitamin C, amino acids and anti inflammatory pills to put off any swelling and i think its working pretty well. ill work more on it tomorow and see what happens then. also i do hot and cold therapy evernight before bed for 30minutes. its recovering well. but i really think i need to start on EMS very very soon.
EMS with 10x10sec contractions and 50sec recovery on quads, hams, lower back and feet.
well i was finally able to buy the machine, i mst say it feels very good after the workout but its really boring setting the recoveries and lieing there with a stopwatch waiting to do so. it was a very good feeling though. Charlie says that it would take 10-15 treatments before strength gains are possible, so im looking forward to that within the next three weeks of treatment three times a week.
no practise today though, just decided to chill, do the ems and take it easy for the rest of the week and hopefully come back next week with a very strong sprint. im hungry for pb’s…
Power Clean: 5x50, 3x60, 3x70, 3x80kg new Personal Best (with jerk x3 after each clean!)
Bench Press: 2x5x60, 2x4x80, 2x3x90, 2x2x100kg
RDL: 5x60, 5x100, 4x120, 2x140kg All New Pb’s
Lat Pull Down (back): 3x8reps at 50, 60, 70kg
Seated Rows: 3x8reps at 50, 60, 70kg
well i decided since im not sprinting then lets put in some effort in the lifting, and it turned out pretty well, i was very happy with my power clean i felt very strong during every lift but seeing myself perform in the mirror i can point out to myself some technical errors that need to be fixed before perfection is possible. which means that i hopefully got some left in me hopefully. only now i know why wrist bands attached to the bar are important, it was the only thing that was sore, and the only hard things about doing olympic lifts with heavy weights is the actual grip onto the bar. i went on to the deads and i felt like was up to something big, obviously was my first time at 100kg even, i knew i couldve went atleast three reps on the 140kg, but i was just worried incase id hurt myself so i let it settle at here and hopefully come back with a much stronger lift within the next few weeks. i can feel my overall power increasing and i cant wait till i can apply that NEW force onto the track on saturday. if the weather permits its going to be a big battle withmyself and the track which im not prepared to lose. come on now ive rested enough, another tempo session tomorow should be just enough for an absolute performance on saturday. i cant wait already…
extra: EMS 10x10sec contraction (50sec recovery) on hams and quads. also massage type therapy on lower back.
i was so exhausted today it was horrible. i could feel it wasnt my day today since during my warm up 800m jog i could hardly maintain a proper posture cause my lower back was sore from lifting yesterday (RDLs). i could even lactic acid build up in my legs during my first 300m run in 51seconds! i knew todays workout was messed up, i was going to call it quits but i just decided to keep it easy and do a couple more runs. my planned workout for today was actually 7x300m but i knew it wasnt happening after how i felt from the first run. i know i need to recover properly if i was to perform next week. i didnt think that yesterdays lifts took that much from me, but only after running today i realised. i will try and get another massage therapy tomorow and if not then will work with the light pulsing mode of the EMS on the major muscles. i think im going to have to cu down on the sprints session peer week to only two, to provide my body with more recovery. will see how things go.
extra: EMS 10x10sec contraction (50sec recovery) on hams, quads and lower back
i was very happy with my performance today and i felt that my body has overcompensated over the past two weeks from all the hard work and was ready to put in something big today. i was impressed with my technique in the flying 30m runs and running 3.00 for the first time this season when my pb is 2.95 (in summer) then i know im going to pull something big within the next week. my target is to go down to 2.7 and i think i can get to that over the next three weeks. my reaction out of the blocks where perfect and my drive was what i wanted, i pulled out of my training partners easily in those. and finally the 80m, it was not as good as what i have expected to be honest but i know its going down next saturday, once i get a good special workout in with the 150s at the end of this week and ill know its going down. my target for this season is hopefully sub 8.6seconds. lifting was very good, made it to the 120kg but only for one rep, then tried to do 110kg for two and only ended up doing one since my system was shocked from the 120kg. very good session overall, tempo tomorow will hopefully aid in my recovery
looks good…
hope your rehab fits with your progress… I mean you arent really slowed down much.
no harm no foul as they say…
when is your first comp?
where are your PR’s? (I just started this year)
Are you going to post them and your comp results in “my results”?
as i said maybe it was just that ive overstressed the muscle from all the double sessions and hard work. maybe it was a sign telling me to take care of your hamstring and thats its not properly regenerated and strengthened. this means that when very high intensity work for competitions is on the chances of injury is high. right now im relieing on EMS to strengthen my hams, quads and lower back and i can feel the results from yesterdays sprint workout. i also perform RDLs (romanian dead lifts) and power cleans which help in the development of the hamstring muscle group.
i will post my PRs in the section hopefully after my competitions are over. i should start competing arounds mid march leading into nationals at the 30th march. so ive got exactly five weeks of hard work and i think i can actually get there. my targets in the following distances is as follows, if achieved id be in high 10.5 low 10.6 FAT.
30m blocks: 3.82 (achieved form last season, need to run it still)
30m flying: 2.72
40m: 4.70
50m: 5.62
60m blocks: 6.58 (achieved from 3pt start)
150m: 15.55
250m: 27.65
300m: sub 35 (never really timed that distance before)
if i achived those times within the next five weeks i should be in the 10.57 and 21.51 shape. these are my targets for this season. i really need to push myself. wish us luck!
extra: EMS in light pulsing mode on ham, quad, lower back and feet.
very easy and relaxing session, couldnt have felt any better. feeling very relaxed and refreshed, was grumpy and sore in the morning but thankfully turned out much better by night. ready to put in some hard work tomorow. no acceleration or top speed work though, minimum distance would be 100m so as to reduce CNS stress, and will perform no lifting tomorow as well. will replace with my usual stadium stairs session. suppled with 2000mg Vitamin C and 1600mg Calcium and a multi mineral formula. ready for tomorow…
4xflying 100m @ 11.60, 11.22, 10.95, 10.81 (5-8min)
very good session, was able to run very relaxed through all my runs. for the first time i feel like heading with a very good start. my recovery was very good between the runs, i was well recovered after any 5mins between any of those runs. no lactic acid build up wat so ever. will rest my body tomorow. i think i really need it. happy with my overall performane. think im well on target.
to be honest its just not there anymore. bothering me a week back made me take extra care for it ex through more stretching in the warm up, PNF, cool down properly and i just think maybe cause i ‘grew out’ of the habit of properly warming up and cooling down. OR it could be that the EMS is doing magic!. either way, its well hooked up and im not complaining :). planning on going low 16s in the 150 this thurs and hopefully break the 16second barrier by nxt week.
cheers chris
30m Front Crawl+30m Breast Crawl+30m Front crawl x2 rest: 2min
10x30sec tempo in deep end. rest:1min
30m Front Crawl
extra: EMS 10x10sec contractions with 50sec recovery on hamstrings only (no time!)
didnt feel like doing any running today. surprisingly not sore from yesterday or anything. maybe my psycho was just low, so instead of doing my usual tempo work on grass i decided to hit the pool and work at the same intensity and the same recovery. it worked out very well, definitely felt very refreshed after the session. i followed up with a very relaxing contrast shower. my body i feel is up for one other big session, will hit on thursday when i FINALLY start meeting up with desent sprint partners, i cant wait to see myselfrun i them. they’ve competed in a couple of meets already so im not really sure where id fit in with these guys, all im sure of is that it will bring the best in me which is what i want for the next couple of weeks before i start competing. i missed out on my ems session yesterday so i made up for it today, since i know im doing another tempo session tomorow in order to lower my muscle tone a bit more so im not really worried about any overstressing. will do the last session of the week on my sprint day on thurs night. i need to make sure im doing the three sessions per week so im not target with just arounds 15sessions just the week before my nationals so ive taken full advantage of the strength gains as charlie has recomended.
4x10m practise starts
6x30m with blocks …3.72 sb
1x120m 13.82!
i was dead after the 30s, i swear i trained with my friend who came over to spend the weekend with me and i must say training with someone just as good is a totally different feeling. if i was 1/100th of a second late in my reaction thats it, no chance! was awesome though. i didnt recover properly after my 30s and i shocked with myself with the power from the 30s that i felt crap myself during the run and i noticed my speed fall apart from 80m onward. it was horriblle i kept trying to maintain my technique but with no use! anyways good session overall. practised late so had no time to do any lifting.
3xflying 30m 3.04, 3.40, 3.22
4x10m with blocks 1.57 Personal best
2x60m 7.01, 7.00
Lifting:
Power Clean: 3x40, 3x50, 3x60kg
Bench Press: 2x5x60, 2x4x80, 2x3x100kg
RDL: 3x5x100kg
extra: EMS 10x10sec contractions (50sec) on hamstrings, quadriceps and lower back
crap day basically, dont know why but even my coach said that my form was horrible today. it just didnt make sense my times in the flying 30 were absoloutely horrible. and they reflected back in my 30m runs. i dont know whats really going on, but i know top speed and speed endurance definitely need some hooking up. im not upset with my times, its better to learn than to winge and be upset.
those pb’s in training and are they handtimed? I wonder cause my best 30m that i remember is 4.15 i’m slow but your workouts in the gym seem similar to mine.
those are my target training times hand timed that should reflect a low 10.6 high 10.5FAT range during competitions. my best 30m from blocks is 3.57, i ran that in three different occasions. my lifting workouts are confined due to the CNS drain from sprints and time! anyways u should look into other areas ex technique (which is the most important), plyometrics, starting power etc
gluck man
damn those are some quick 30m time. I’m not familiar to how you determine a fast start is it when you run sub4 that you possibly run in the 11’s and when you ran 10 range what was your 30m then?
man trust me, the 30m is soo not a measure of one’s 100m performance for the following reasons:
how far are u going to accelerate past 30m
when do u hit top speed and is it good enough, or will u see ppl run past u at 50m?
wats ur speed endurance like? will u fall in the race early or will u hold ur form?
You have got 70m which is almost 3/4 the race. and as charlie says, why worry about the splits of seconds in the start when u can clear tenths of seconds at the finish with good fitness and endurance??
Circuit training: 4stations. 3sets @ 15, 20, 25sec. 5min. then 3sets @ 20sec with no rest in between.
Press ups
Situps
Burpees
Hypers
Medball throws: light 1kg ball x30reps
Underhand forward throw
Chest Passes
very relaxing session today. though id completely recover my CNS today especially with the fact my hamstrings were tight from yesterdays sprint workout. i so didnt feel like running today so i just replaced todays tempo workout with circuit sessions and medball throws just to get the blood circulating and the lactic flushed. hope i can pull out something desent tomorow during my 200s. i think im in shape of running easy 23s now. will see how things go. again 2000mg of Vitamin C plus 1600mg of Calcium. i also supplemented with some amino acids to help with my muscle recovery from yesterdays lifting.