komy's road to wj

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121

Monday 19/07 (tempo)

light warm up
form drills x2x20m (slow)
6x100m on grass @13
cool down

i shall compete regionals tomorow so i just thought i have a light session today to get me more prepared for tomorow. i honestly can say from my times in training i wont be running any fast tomorow but i just look for winning so im gona just keep pushing myself all the way. im guessing they will be hand timed so if i can crack a sub 10.8h i would be happy considering how much im loaded.
will post my result tomorow
wish us luck!

122

Tuesday 20/07 (competition results)

i took the average of 4 times (to be as accurate as i can!) and it came out to 11.10h, i cant say im happy its infact horrible!.. but wat i was happy about was the way i cruised past the other athletes from 55m (as i was last, had the worst start ever), it even looked good :slight_smile:

will run the 200 tomorow, god i really hope i can crack a sub 23 at my current level of fitness, considering i havent really touched any distance greater than 120m, even most my tempo workouts are 10x100m, so im just looking to maintaning my technique as much as i can at the last 50m. hope it works.

this morning i ran a body composition analysis on myself at the doctors, here are the results: (its compared to the results of 27th dec 03)
height =165cm

fat= 15.8 % ideal (12-18) , b4 (19.5%)

fat weight= 11.4 kg ideal (9-13), b4 (13.8)

lean weight = 60.6 kg ideal (59-63), b4 (56.8)

total body weight = 72 kg ideal (69-74), b4 (70.6)

water = 58.5 % ideal(55-65), b4(53.7%)

total body water = 42.1 ltr ideal(40-47), b4 (37.9)

here is wat i have noticed since last time

  1. my overall body weight has increased, though i dropped fat mass by 2.4 kg and added 3.8kg of muscle, which i guess is not bad, though i know i still got loads of fat to lose

  2. water % has increased by as much as 4.8% which has indicated that im much more organised with my overall diet and especially my fluid intake which is good news.

im looking to 11% body fat by this december hopefully and maintaining my muscle mass hopefully, my diet should be the key to this.

wish us luck in the 200m

123

% of water increases with the increase in the muscle %. Your muscle contains a lot of water while your fat doesn’t. So the more muscular the better water %. But you CAN’T improve your water % through diet alone. It will fluctuate through a small time period ( hours ) but then your body will regulate it to match the needed by your current body composition. If you drink more than needed you’ll just piss it out and if you don’t you’ll start loosing it slow.

good luck with the 200m.

124

very true actually never thought of that. thnx

125

Wednesday 21/07 (competition results)

warm up, stretches
1x20m form drills
4x10m practise starts
2x50m strides

heats: 23.00h
finals: 22.90h

not so bad considering i havent touched that type of endurance yet. it strained my left groin a bit though so im gona try and hot the pool tomorow and on fri as well. good i feel that through this meet i have actually opened up myself to be able to train now at 100% all the way. i know i need to work like hell on those blocks if i was to run a strong time. my training partner nancy ran an amazing 25.87 pb and a very surprising 11.98 pb 100m yesterday as well, well done girl :slight_smile:

its phase 3 as of next week, only did 2 weeks of phase 2 but time is running short i really need to unload myself, increase quality and decrease quantity. phase 3 should last 3 weeks leading up to nationals on the 4th. here’s wat it hopefully should look like:

Sat: Power starts with blocks 5x20, 4x30, 3x40m
hydrotherapy

Sun: tempo

Mon: Spec endurance 1 (ex 4x120m or 4x150m, or 4x200m)
hydrotherapy

Tues: tempo

Wed: Speed endurance with blocks (ranging from 60 to 120m)
hydrotherapy

Thurs: Spec endurance 2 ( ex coaches fav 300, 200, 100m )
hydrotherapy

Fri: rest

i shall not perform any type of lifts watsoever, well atleast not during them next couple of weeks until i start seeing my times dropping down to my best or hopefully better.
my targets are to go sub 16 150m and sub 13 120m, along with a 6.5x in the 60m, if that could be achieved i would be in heaven. it needs patientce though but im sure through progression and consistency one can do anything.
any comments??

wish us luck!

126

I would drop Thursdays workout. Even though you are doing a Spec Endurance 2 workout, you are still doing two (i’m assuming high quality) speed workouts back to back. It might set you up for an injury. Maybe, incoporate a shortened variation of your tempo workout instead.

African Genetics
Cherokee Warrior
German Engineered
American Made

127

so wat kind of variation would you attempt vinc? plus wat about wanting to get urself adapted to real competition situations when you are actually running back to back days for the 100 that are followed the next day by the 200m?
last season through 2 races in one day i couldnt run the 200 the next day, my muscles were dead, plus in this coming up nationals its heats in the morning, semis afternoon and finals in the evening, with the 200 the next day exactly the same. how do u think i should approach this as far as training is concerned? it also requires a lot of mental strength and confidence.

128

Thursday 22/07 (recreational day)

spent almost all day at beach riding waves and having fun, also did some very light jogging on soft sand.

Friday 23/07 (pool session)

50m front crawl+50m breast stroke+50m front crawl x3 sets. rst: 5min
from drills x2x10m in shallow end
jogging in deep water 30sec x4sets
hydrotherapy(jackuzi) mainly on lower back, quads and hammys

i proud to say that my groin is much better now, thank you god it didnt take that much of an effort, was a good day today as i spoke to my friend who just got back form the african championships and it was his first international competiton ever and ran a 21.09 in the 200m finals to take 5th. well done salem :slight_smile:
he shall be camping here as of next week so i look forward to running some strong endurance runs with him, just hope he doesnt outsprint me by that much!

129

Saturday 24/07 (Power Starts)

form drills x2x15m (5m slow + 10m fast)
4x10m practise starts
1x20m relaxed run
1x30m relaxed run

5x20m no time, 2.89, 2.90, 2.91, 2.73 (sb)

4x30m 3.66 (sb), 3.91, 3.95, 3.83

3x40m 5.02, 5.04, 5.08

unfortunately there were no blocks available, so i just did a normal down start which i find very tough with no blocks, but hey 2 fastest times in 20m and 30m this season so i wont complain. was strange how the 40m was slow compared to 30m, especially that 2 weeks ago i did those 40s with normal shoes and 3kg vest and was cracking sub 5s! must admit my technique was falling anyway and so was my overall strength for some reason.

will add in hurdle drills (hops, bounds etc) and med ball throws during my tempo workouts tomorow and on tuesday, hurdles used mainly as lower body plyos and to help decrease ground contact time, and med ball to help convert strength into power.
lookin forward to that

130

Sunday 25/07 (tempo)

10x100m @13sec on grass rest: 1.5min

hurdle drills (total of 64 jumps)

med ball workout (light 1kg ball) x8reps each workout
chest pass
underhand forward throw
overhead forward throw
overhead backward throw
russian twists x10
explosive situps 2x20reps

was a very good workout. some of the big guys on the national team are camping in our club for the next few months including egypts 200m record holder 21.09, which i personally find it amazing as it makes me push myself in training even more.

tempo workout was great, though i think i was going much faster than i had to, i was aiming for mid 13s but they were all in the 13.0s range including one 12.60 but i was glad my recovery is still imporving im feeling it which is good.

i pretty much sucked in the hurdles, guessing cause havent done those in a while (arounds 4months) so my ground contact times at those were just too high, so i couldnt really jump high hurdles i had to keep em fairly low but should get the hang of those hopefully sometime by nxt week.

lookin forward to some strong times in the 120m runs tomorow, if i can really crack a sub 13 which is wat im praying for, id be the happiest man ever.
wish us luck

131

Monday 26/07 (Spec Endurance1)

form drills x2x20m
2x10m practise starts
2x50m acceleration runs
1x30m relaxed run

4x120m (100% full recovery) 13.59 (sb), 13.72, 13.89, 13.82

Lifting (power)

snatch: 4x2reps @40kg

back jerks: 4x2reps @40kg

deep squats: 5x60, 4x80kg, 3x90kg

jump squats (deep): 6reps x40kg

lunge jumps: 6reps x40kg

speed bench: 10reps x40kg

was a very good training session overall though i was expecting much faster times in the 120m! oh well i guess i still need to be more patient, but a sb indicates im on the right track so that is comforting. im looking at last seasons training journal and at some point i ran a new pb in the 120m and that was 13.52, then exactly the week after i cracked a 13.15 and 13.05 in one session, so this is hopefully where i plan on going. im just proud my technique was good and my arms were pumping all the way.

lifting was very good. first time this season i lift right after my sprinting, i can say my legs were depleted already form the runs but gradually my legs picked up and started the work. toughest were the jump squats and lunge jumps they were just WAAY too exhausting, but this is really what i should be focussing on during the next period.

my back and traps and surprisingly abs were really sore today, its strange cause the only thing that has changed in my training were the hurdles so im blaming them. anyway should do more of those tomorow and hopefully perform better than last time. really enjoyed today though, was good tranining

132

Komy, I have to say that there is something wrong with the times. I mean you need to knock out at least a second of your hand timed 120m in order to reproduce the form of 10.6 electric. Does that mean your running out of time?? Or the timing not accurate or what? You should be able to pull out easy 12s and reduce the tenths as you go on to peak! Or am I wrong.

133

ur very right actually i was expecting to go much faster than this, but hey its wat i ran. i know i should be doing like a 12.6 arounds that atleast, hopefully will get there man, the times are improving, but slowly for some reason!

134

Good luck then and I wish you get to the aim on time. Keep going and don’t get disscouraged with the bad times.

135

Make sure you arent overloading your CNS too much. A common mistake is to run well and make good gains on a particular program and then get too excited and pile on the volume/weights and basically burn out…

cheers,
Chris

136

hopefully should not be going anywhere there, as i do a hard training session that is followed next day by a lighter tempo session, plus my volumes in training really are not that high, since im unloading myself (decreasing quantity and going for quality) then i hope i should be on the right track.

cheers chris

137

thanks man, its just the way i think ive changed my approach from( long to short ) to ( short to long ) so my volumes in gpp and scp were too high, especially my weights, first time oly lifts etc so i reckon this is why its taking some time after all its my first week of phase 3 so i really hope my times lower loads by next week. i was hoping though that i would compete just one more time before my junior nationals (18th august) but i guess its not happening, so i really need to push as hard as i can in training.
thnx for the support man
hope injury is craped out and u back 100%
gluck

138

Tuesday 27/07 (Tempo)

6x200m @ 29, 30, 29, 28, 28, 29sec rest: 3min

explosive med ball workout (heavy 5kg ball) x10 each workout

overhead backward throw
underhand forward throw
shot put throws (x10 each arm)
chest pass with jump

sit up cct, 10x10 with 1kg medball, 20 various crunches and twists between sets. this makes a whole total of 300 situps

was a very good session though unfortunately i really sucked at the 200s, my recovery was terrible. so i plan to drop the 10x100 tempo workout as i have no probelm with that recovery wise or time wise and just put more focus on the longer runs, should not really go beyond 300m so will just vary between 200, 250s and 300s. hope i can improve on those as quick as i did with the 100s.

my legs are really sore form lifting yesterday, i knew was gona happen since i only lifted once last week because of regionals, esp my right calf is really tight and im guessing maybe it effected my 200m times today as my legs were dead heavy.

just hope im ready for a strong sprint session tomorow. should be a speed endurance session and will be performed with block starts to get the hang of those. come on, come on, i hopefully know i can make it, the qs is, am i gona make it on time???

139

I guess injury is going away slowly. I had a few 50m build ups today. I started off with a 7 something and somewhere after the sixth one I started running high fives. 5.91 of best. Thats good. I wasn’t running over 90% off course. I would reinjure myself straight away if I did that. The times are not bad considering that I did them on a grass track bare foot. And then wheather was sort of bad. The rain made the track so muddy. I was going to slip and fall more than once there. Its ok. I just need to push it easy until I can go down to 5.4 or 5.3 and I’m sure I’d be ready to start 100% sprinting again.

140

wow! running high fives bare foot on muddy grass and not going over 90%!!
man honestly u are amazing, i wish i could only do half of that, u really seem to be very strong. shit man 5.4’s or 3’s that i bet with a strong finish would give a 10.3FAT. gluck man, hope to hear some good news from u soon