Good session today, my cramped calf was still bit sore after yesterdays cramp, i could feel it esp when i ran my last 40m. My times i think are okay, esp the fact im running with flats! so i think i couldve dropped atleast 3/10 in those times which is okay. Again i finished my session with six 100s as a cool down and recovery after the sprints. It all went good. Not sure if will have enough time to practise. Will have to see how time holds up…
Standing long jump x10jumps
High Knees with 20kg bar 3x30m
Box Jumps. went up to 1.10m box
Step ups unto box with 30kg bar x6reps
Elastic Cord (running back and forth): x2sets with 5min rest
1st set at 3min 10sec
2nd set at 2min 49sec
Strengthening Exercises with cord:
high knee x20reps on each leg
straight leg hamstring workout x20reps each leg (this is when u lie on your back, cord pull leg back and you bring it down to floor)
Sit-ups x50reps
Press ups x50reps
2x100m cool down
Static stretches
good session today although i realised im definitely not fit to hit top speed as of yet! when i ran the first 80 i came out hard, i crossed the 40m line in 4.76 but then at the 50m mark my leg got sore, it scared me so i dropped down the gear and chilled in. My partner (16yrs old) ran that in 8.80 so well done ziad! i then ran another 40m and called it quits. The rest of the session were strengthening workouts, i think im better off with the variations actually, instead of pure weight training. Im more flexible that way and its helping to fix my running style (short stride cause of lack of knee lift!). So i think im getting better through the beach training, elastic cords etc… will rest tomorow (work!) and hopefully come back with a good session on thursday.
Tempo 2x6x100m on grass. rep: jog 100 set: walk 200
this recovery session. i couldnt beleive how sore i was from tuesdays workout. my legs were literally dead, quad, hams, flexors, groin, gluts it was terrible i couldnt walk properly. and the fact i couldnt practise on wednesday made it worse! so i only wanted to come out today and flush out my system. It worked well. I can feel my stride pattern definitely improving, with a bigger stride no doubt about that, but i can also feel more knee lift now. recovery has also improved which is good. my first final is next saturday. oh my god! will have to see how my training will go during that time…
My weight training isn’t very good though. The sprints were all up to 60m only. but all were very good. The split 150s were ok. 3 x 2 x 150m. my total time was coming down from session to session. But then I can say that right now I’m messed up. Absolutly nothing at all. My exams are very hard. When I went training a couple of times I had to sleep for about 12 hours and missed a lot of studying. anyway. Yalla hanet ya ragel. Its only 16 days and I’m free to train for life. I won’t start anything else until I train full time for the next 2 years. After that I’ll see what I’ll do based on the results.
just wanted to come out today and produce an easy session. 10x50m was mainly to check on my hamstring, but it was good. Might come up with a good session tomorow though if i have the time. Will have to see how my leg holds up.
Flying Duck: its good to know ur done with school for good, i know i cant wait myself. then you can turn your full attention to track, will be interesting to see what you can come up with. until then, just hold on and do good in your exams. goodluck bro, and will definitely see you over summer…
Jog in neck deep water for 5min
Form drills x2x20m
Front Crawl x50m
Breast Stroke x50m
Back Stroke x50m
Massage Therapy (deep tissue)
i wanted to recovery my body somewat but i just couldnt make it to the track, psychologically. so then i thought why not swim, would be considered very refreshening as well. session was cool, my recovery was around 5min between every different stroke, i find it funny how it knackers me out like that when its only 50m! anyways, excellent cardioworkot
massage therapy was very relaxing although the guy said my body was ve tight, and then i thought how the hell can it tighten up when ive hardly done any hard sessions?? so this makes me realise how important this is for me…
4x10m practise starts (emphasis on pushing off with BOTH legs)
2x10m 1.72, 1.60
2x20m 2.83, 2.97
1x40m 4.70
Elastic Cord: Running continously back and forth for 5min 49sec! talking fitness here!
well i guess today was a promising session, esp the fact i been studying all morning (got final tomorow) so i think i did a good job. my 4.70 in the 40m today tells me that my hamstring is doing good as far as 40m, so i need to start up building gradually from there into top speed (since this is where the problem comes in). my fitness has definitely improved thorough the elastic cord and is very well seen from my aerobic base developed through the 2.5k run. Now i need to go more specific, but i will do what im doing so far until i finish my exams.
well lets say i did that and then i thought no need to do anything more. My coach was sick today so he didnt turn it, i called it quits, did my contrast shower and went home. But this run is exactly the type of aerobic base id need for a strong 400. I need to start thinking about tempo runs more now, and play around with the recoveries. my middle distance training partner should help me achieve that…
Elastic Cord: run back and forth for a continous 4min 50sec
a lot of running today, but my fitness is definitely getting hooked up. I know i still lack speed, cause my hamstring is not supporting me at the moment, but i will wait until i finish exams and then do an extensive physiotherapy on my leg, and with the good fitness i think my speed can kick in pretty good in 1.5months. Though i will still have to hold back and see what my coach has planned for me.
exam this morning went very tough, but i know i got only three more to go so im i just want to get them done as quickly as possible. next saturday is the day…
Komy man, come on. Whats wrong with that hamstring. Its taking too much. To say the truth its messing things year after the other. TOO MUCH. Calculate the total distance of sprints you did last year and tell me. Its gonna be a very small number. Somethings others finish in months and may be weeks! That IS a problem. You’d better find a solution to that problem man and start sprinting soon. I wish you all the best of luck and fast recovery.
it all started back in summer 2003, in ireland i stayed there for 1.5months. During that time i joined with a 10.3FAR sprinter, and we trained full time. Used to compete all the time, if not every week in relays and shit. I got super fit. i ran my lifetime best then, a 10.66FAT with a slight illegal 2.4ms wind. I got injured a few days after that, i tore my hamstring and i think it was a grade 3 tear. Obviously i couldnt afford therapy so i had to wait until i came back to egypt. i tried to recover as much as possible, then i ran in the junior nationals of the same year in late september, i was leading to 60m and tore it again, and since then man my top speed has been suffering big time. if you remember when we ran the 60m trials a few months after that, i was still in shit shape and only managed a 7.2x FAT, and i havent been able to reach that level of speed since. So i dont know what to expect. I will do my best in physio this summer and a lot of strengthening to the hamstring and tempo running, and will see what happens. If you got any suggestions go ahead, but it really just comes out of nowhere…
There has to be a way out, I’m sure. Have you tried streangthening your hamstring from all directions and angles. You know what I mean. And what about plyometric exercises that work the hamstrings using a MD ball. Man. Find anyway out of this and keep going. Its so hard to train for something like 2 years and going downwards. Ask Dr. Zaki. Whats his opinion. Did he come out to be as you expected?
yeah man. strengthening and therapy is what im going for, i think it should start working out. Dr Zaki definitely knows his shit man, my training partner ziad, the dude running in world youth, had to do a trial run two days back and dr osman timed him in a fast 10.45, so the dude is up for good stuff coming up, and for me, i definitely wouldnt have been where i am right now without him, all the fitness and slow progression of speed, so he kind of knows his shit. maybe in summer you can come along practise and find out for yourself… take care man
Strangely, my training partner is Omar Khaled the guy who beat him at nationals. I sent Omar to South Africa to our coach there. They want to kick him out of the trip to the world youth and put ziad instead because ( They can’t find him!!! ) Even though he told them he was going before he went. He sent them faxes after leaving. Very strange!
2.5k jog (very easy)
Form drills x40m (fast) plus 30m acceleration run
Bounding with 8hurdles: double leg hopps x6reps
300, 200, 100 on grass in flats at 39, 25, 13
5x50m on track in spikes with walk back recovery
10min cool down
nice relaxing session, not too much CNS taxing though. Two more exams left, so SUNDAY is tha big day… Just need to do what im doing at the moment, take things easy so i have time to produce morning and evening sessions, then i think i can start picking up pretty quick on the sprints. Almost there…
2.5k jog
Form drills x2x30m on grass
4x10m practise starts
2x20m (2.96)
2x40m (5.10)
2x60m (7.18!)
Drills with 20kg bar x20m:
Anckle flicks
High knees
Explosive medball situps x30reps with 5kg ball
Its good to be back, exams were too tough and im glad i got through them all. It took me three days to recover from the exams (sleep, psycho etc) and i need to catch up on what ive missed. will do my best and see what goes on
Zig zag runs between hurdles x2sets (form both sides)
Jump one hurdle and go under the next
Walk under all hurdles without touching
Explosive Throws with 6kg Shot:
Overhead backward throw x5
Underhand forward throw x5
Side throw x5
Overhead Backward throw competition, must have been over 15 throws but i know ive made 15m so that is kind of considered a good start.
Today i went to see a specialised doctor about my hamstring. He told me there were adhesions and scar tissue that need to be dissolved with extensive therapy. So im not allowed any sprint training!!! Atleast i know where the problem lies so i know what needs fixing, FINALLY i can get the problem sorted once and for all.
Tempo 10x100m on track with flats @13/14 with 30sec recovery!
I was absolutely knackered after that session, the recovery was too much to handle thanks for the 800m national dude! My friend Adham has come down form Cairo so we can train together and motivate each other properly into training. Thats exactly what i need right now. More strengthening tomorow and will see what happens by the end of the week…