10xdiagonals (only half pitch). rest: jog width
5min cool down
15min hot bath
i cant say how happy i am, im back!?! its like my first sprints session in almost 4weeks now! my times are a bit slow but i cant worry about that at all. i think i should be back running sub 6s in 50m in no time. it felt very weird though, and after the workout i felt like i shocked my system. tomorow will be a very easy day, light and on grass.
Hey Komy whats up. I see that your sprinting is coming along. Good luck. I just wanted to ask you is Charlie seeing what we’re posting here. I mean can he at some point comment on some of the posts we send in your jornal? I mean that would be great. I wish we get some comments. You see that photo in the avatar. I wanted to send you a bigger version so to ask about something. I’ve heard about Charlie talking about “waiting for it” If you look at the photo, you’ll see that tyron edger looks like he’s waiting for it while I’m just so tensed up and trying to reach top speed so fast. How could I send you the big photo? e-mail? anything?
im not sure about him seeing our journals, but for sure if you post a problem in the sprints section he definitely would check it out, and so many other experts. i know exactly what you mean about waiting for it, i have the same problem, i dont let my leg swing the whole way i cut it in the middle which shortens my stride. anyways yes please send me a bigger photo of this on my email the_69thplayer@hotmail.com
800m jog
form drills x50m + 50m acceleration
4x50m build ups
2x300m with 12min break, came in 39.7 and 38.8
10min cool down
i swear i felt like i shocked my system. im not really feaked out from the results, i hardly ever ran 300s for specail endurance and since its my second sprints session in four weeks i think im doing pretty good. all im happy about is coming out of this session with healthy legs and no injuries. i felt a lot of lactic acid accumulating during the last 50m of the run but that can be easily worked out. good tough session today. easy tempo tomorow and strengthening for my hamstrings, and definitely a massage!
morning: light soft tissue massage therapy on calves, hams, quads and lower back
evening:
Medball throws with 5kg ball x10reps
Chest pass
Overhead forward throw
Overhead backward throw
Underhand forward throw
Explosive situps 4x10reps
Leg raises 2x10reps
resistance training with elastic cord, various drills strengthening hip flexors, hams, quads etc all x20reps on each muscle
Pool session: nothing special really, was knackered out from the workout so just though to get in, move about and have some fun. turned out pretty well actually
nothing big today, just wanted to rest my body form the running yesterday (got that killed me). anyways plan is prob to rest up tomorow, will see what coach finally plans for me.
drills in pool x20m including high knees, back kicks, butt kicks, A’s B’s etc
running in neck deep water for 5min
running in deep water for 6x30sec with 30sec recovery
strengthening drills for hams, quads and abductors x10reps on ech muscle
breast stroke x2x50m
very easy and relaxing session today, nothing special. felt nice and fresh after the session, think i can come up with a good workout tomorow. will see how things go. as far as i know my hamstring is recovering very well and there are no problems.
Looks like you’re getting a lot of good training/coaching.
Joe will be running a 400 open this friday. He has to get a time logged this week and next or he misses the conference finals altogether.
-this is first race since ham inj 8 weeks ago.
we’ve been using CF’s advice and working around the ham, keeping fitness.
-the competition here is weak, so we still have time to tune up in the next 4 weeks.
6x100m acceleration runs on grass
5min cool down
2000mg Vit C and 1600mg Calcium
very cool session, finally running some big distances. all was going okay but after the 40s i felt like i shocked my system and couldnt produce any more power, and you can tell the times just kept getting worse. what is cool is the fact i was able to tolerate the session with ease, my hamstring just felt funny, like exhausted but nothing serious. loaded with vit C and calcium to help with my recovery. i dont want to be feeling exhausted tomorow. will see how tomorows session goes. i cant wait till i can blast fast times in the 60, then would know all is well
cool relaxing session today. was competitive since we were big group doing it altogether. i dropped my times consistently from 1min 43 in first set to 1min 28!! in last set. recovery was no problem at all since i used to to this kind of fitness now. if weather hold up will hit the beach so the coach says, lets hope it does…
15min jog between wet and dry sand
form drills x2x20m on inclined dry soft sand
5x50m on declined dry soft sand
100+100+100
100+100+200
100+200+100
100s- 13/14
200s- 27,28
rest: 3min
very very cool relaxing session. focussed on teachnique a lot and i feel that my knees are starting to get a feel of going higher. this session is definitely worthy atleast once a week. coach beleives in variation and i go with him. feel like i flushed all the stresses from running on track and strength training. training at club tomorow…
was a good session today no doubt about that. i feel like im slowly picking up but i can say i havent recovered fully from the beach session and can tell from my semi tight calves. when the therapist first checked my legs he told me what the hell have you been doing, how come your so tight and he rubbed my legs so hard so as to flush out the lactic acid and improve the circulation. my times today are okay considering my fourth sprints session in four weeks so its getting back. i dont feel as strong when i come out of the blocks i feel like im running out instead of driving out. so id give it like one more week before getting back in ‘the’ shape. i cant wait though, my training is very good and the variation is making it very interesting. pool session and sauna tomorow, thats the plan anyways, see how things go…
jog in neck deep water for 5min
form drills x20m as fast as possible
fron crawl x50m x3 rest: 3min
contrast shower 3min hot, 30sec cold
good relaxing today. had a good feel of where and how high my knees should be at when sprinting. front crawl at the end of the session served as a very good cardio workout. couldnt ask for any more
5min jog
form drills x2x30m + 20m acceleration run
(ankling, high knees, butt kicks, skip for height, skip for distance etc)
2x50m build ups on grass with spikes
3x300m on grass with spikes @ 38.33, 36.88 (pb), 37.49 rest: 6min!
holy shit, after that last run i felt like i was gona faint, i absolutely shocked my system with the fast runs and shirt recoveries, felt like i was gona get sick, then dizzy, then faint god! it was horrible. the only reason that 36.x is a pb is that i NEVER used to run 300s for special endurance in my entire life, and basically never came out and tested myself at that distance. i was always scared fo any distances bigger than 200m in practise full out, but i think im slowly building up to that fitness. after i felt like i was going to cramp everywhere, i got into the shower, and blasted the cold tap on full out, and shocked my system. as much as it was hard to take in at the start, it was starting to get very releiving. i then turned the hot tap for a couple of minutes, and then finished again with the cold. my calf would cramp everytime i contract it so it wasnt the best feeling. i think i got dizzy today mainly because my diet today was absolute crap. and what made me run fast today was that my friend hala who is the national champ in the 400 hurdles was running 200s and coach used her as a rabbit to help me run fast. so he gave her a 30m head start on me and then i had to hunt her down, the worst part was that she got encouraged and started running faster, so instead of her tempo pace which is 30s, she ended up running her first 200 on my second run in 29, and the next one in 27! god and i was wondering why she was so far away when i started running. anyways today proved i am in good shape and that my coach is obviously getting out the best in me. i have absolute faith in him and i hope to keep progressing like this over the next weeks…
Hold on to bar with hands, then kick ball with soul of feet as partner passes it over
Explosive med ball situps 2x10reps
Horizontal running with ball whist passing to partner, up to 100m then back
Leg raises (very hard!)
running ziz zag with ball over 6cones x2
Isometric hamstring workout x10sec (lie on knees, partner holds feet down, lean forward as much as possible, hold posn for 10sec)
Hurdle Drills (6hurdles): x2 each exercise
double leg bound over hurdles, jogging between
double leg bound over hurdles, skipping on both feet between
double leg bound over hurdles with 5kg ball, skipping between
Ladder drills: 6ladders as fast as possible x3
Elastic Cord Workouts:
High knee on each leg seperate, performing whole cycling motion x15reps each leg
acceleration run emphasizing drive phase technique (including med ball running with it and throwing it sometimes during running)
Resistance Running using tyre and 5kg medball on tyre:
6x50m, each run faster than the previous Rest(2min)
tempo 10x100m on grass rest: walk back
was a very eventful today, i swear today i must have covered every single workout with the med ball ever, they were so many, he said that we shouldnt really focus on a couple of workouts, but variety is the key! and i loved it. i think i moved every single muscle in my body today, from bounding to zig zag runs to resisted sprints… it was awesome. my calves today were really sore, they were as bad as walking up the stairs would hurt! but after the warm up today and stretching and getting into the workout i couldnt feel it, only after my body has cooled off after the workout that it started to come back again. tomorow i rest, hoping to come back on saturday with a great workout. im excited about training now, and knowing im going to practise on beach makes me look forward to it as of now. was very good week overall, 6.89 in 60m and 36 in the 300m shows that im hopefully back on track and iys a matter of time before things start coming back together.
10min jog on sand (alternating with soft and hard sand)
form drills x2x20m on slightly inclined surface
2x30m build ups
100+100+100
200+200
100+100+100
rest was roughly 3-4mins between the runs
was a very good session. i feel its conditioning my calves and feet very feel, plus my turn over is improving. im really focussed on lifting my knees up and when i measured my stride length on the sand it was roughly 2m ( for the last 20m of the 100 ). i really have no clue of what that translates into, but considering the factors, sand, last run, last 20m etc i can expect a much bigger stride. cant wait to know what to exect for practise tomorow, but my general conditioning is going very good and well on target, just need to stay injury free and give my body some time to adapt.
accelerate to max tension, cord pulls you back, accelerate again etc until u complete 1min (ouch!)
5x100m on grass with 5kg vest
10min static stretching
Deep Tissue massage
Sauna (3min hot + 1min cold in shower)
todays session was relaxing, the massage therapy was definitely very helpful, therapist rubbed hard on my legs esp my tensed calves and felt much more relaxed afterwards. tomorows session is the special endurance session and i cant wait to know where my speed and fitness are at so far, coach is even more curious than i am. this would be the third week training with the coach, lets see some good results.
10min jog
form drills x2x30m plus 20m acceleration run
Elastic Cord: accelerate to max tension, cord pulls you back, accelerate again etc until u complete 1min
300, 200, 100m on grass with spikes. (recovery arounds 10min between each run)
came in at 37.65, 21.56!, 12.24
5x10m very steep inclined hill
2x50m with 2min recovery. came in at 6.21, 6.10
static stretching
very eventful, the sprints on the grass went good, thank god there was no sign of any lactic acid in my legs after the 300m run, i just had to catch my breath for a few minutes before it came back to normal. the 200m run was weird, i know i ran fast but i think i mustve ran from the wrong line or something, cause 21 on grass is just bit too much! the 100 is properly measured out, the distances are right, but i chilled my way in at 80m. steep hills and two 50s were cool, i had absolutely no problem with those. will chill in the pool tomorow. wednesdays session will consist of speed endurance runs up to 150m, on proper track so this should tell me where my speed work is at. i know if i relax my upper body and lift my knees up during the last 50m of each run i can expect some good results. will see how things hold up.
jog in neck deep water for 5min
form drills x30m
sprinting in same spot x3x20sec
basically i finished off with a nice gentle swim and just floated about. the water was cool which made the session very relaxing. i topped it up with a contrast shower and then hit the road. looking towards a good session tomorow. im well relaxed and should produce hopefully some good times.
