form drills x2x30m (fast)
4x10m practise starts
1x50m acceleration run
4x10m block starts 1.79, 1.78, 1.83, 1.72
5x60m with blocks 5min rest
1x80m with blocks
i did some really good sprinting back there but unfortunately couldnt get them timed. staying down and holding proper technique until the 50m made my day, my arms where really pumping and i was able to run relaxed in all of my runs. recovery was no problem what so ever so i was more like exhausted overall after the workout, so coach decided to not do any type of lifting watsoever, he even thought my cns is some wat exhausted itself from all the hard work and sprinting this week. so he decided to rest tomorow and not do any type of sprint work. will probably hit the pool on friday as well to get myself more relaxed and even more ready for a strong sprint session on saturaday. was a good week’s training overall though im bit dissapointed my times are not going down at the rate i was expecting them too. hopefully better luck with next week.
wish us luck
Come on Komy. Your a 10.6 FAT man. So we’re like the same. I mean these are times that you should easily manage to be able to do 10.6FAT. Its all hand timing. Take a stopwatch and put on a video tape and time a 100m. See the difference between ur timing and the official that comes on screen. With me its always in the range of 0.3 - 0.4. So you should be able to pull out what looks impressive times ( due to hand timing ) but you should always know the truth behind it. Thats why I was asking you about the times that other day.
form drills x2x30m (fast)
4x10m practise starts
4x10m reaction starts with blocks using gun
5x20m, 4x30m, 3x40m, 2x120m
was the worst session of my life ever, ppl on the track were messin around, no conc wat so ever, some girl turned up with a flippin birthday cake to celebrate her friends!!! aaaaahh!! i was so mad i felt like my session was an absolute joke. i even hurt myself in one of my runs (ouch) that the sole of my right foot is somewat sore (like a needle pins in) whenever i sprint!
my times were ugly, i was lucky to crack a 2.85 for my 20m, 30s 40s and 120s were toooo F***ED UP! one of the 120m times 13.72, i was in pain!
overall was one ugly day!
i turned up intending to do a light tempo session, but i couldnt resist that one of the most pro coaches was here in our club and he was helping top sprinters with their block settings and that was something that i really wanted to work on, so i joined in, i know it wasnt smart but i just didnt wana miss the chance, here’s wat i did
4x10m starts with blocks with horizontal bar 5m ahead and t-shirt on track 3m ahead. aim is to push as hard as i can to not ripp off my shirt and to stay down as to not get chocked by the bar.
4x20m with the same above settings, was able to crack a 2.84
2x30m
1x50m
1x80m
for some reason my acceleration is suffering and so is my endurance. could it be overload??? i mean i used to chill 8.8s in training and easy 13.0s in my 120m but for some reason im somewat far form those times and i just cant figure why. shit my nationals is in 2weeks! and im running like shit! i mean ive trained hard all summer, this cant be the outcome! my feet is till suffering a bit i just hope it recovers and doesnt get any worse. will hit the pool tomorow morning to try and losen up myself.
u know wat fast dude, u are absolutely right about the times, my times in training dont really reflect my competition times, and i think its because i train alone, and that is not good for me since im the kinda guy that needs someone to be pushing them all the time, and for some reason im suffering a big drop in my training and its just not the time for it since i compete in 2weeks but i really cant help it, this is why today (sunday) when the top guys were around i couldnt really help running with them and i pushed myself and i ran hard, but still far from my form. im having problems with my endurance over 60m mainly because i didnt have enough time to develop my speed endurance in phase 2 as competiton was moved one whole month in. everything is mixed up right now i really dont know whats happening. and with that injury its really not making anyhting any better. i just hope things turn out well within nxt 2 weeks.
wish me luck man i really need that
resisted acceleration runs using rubber tubing: tie rubber to a pole, acclerate for 20m then get pulled back, accelerate again etc… for 45sec, 3sets rest 5min
2x150m @75% 20sec, rest: walk 200m
this was a very good session, as much as it sounds easy it really kills especially those elastic runs. training with champs makes you try and train like one and it feels amazing. look forward to some good track work tomorow. hope im gettin back in shape. feet is less sore but its still there. hope it recovers even better by tomorow. no time to lose!!
Don’t worry Komy. No one trains hard and then never pulls out something better. So you have trained hard and I guess that you’ll improve. So don’t worry and good luck. I guess that the deal is that you should be able to taper and peak right. Thats the key. Good luck
form drills x2x30m (fast)
4x10m practise starts
1x30m fast run
2x100m: 11.02 (training Pb) 11.27
1x200m: 25.00
it was a very tough workout considering how much tight i was from yesterdays training. my shoulders were tight formt the hurdles (i guess its mainly cause it forces you to pump those arms) and my quads really sore from the rubber i used yesterday. so i was really happy to get myself together to run 11.02 esp when there was a lot of headwind mainly in my second run which was why it got so affected. in the 200 my quad was almost cramping at 50m so i relaxed myself in the second part of the curve and just relaxed as much as possible as to not tighten myself, and it worked out to a 25. was good session overall, hopefully should crack a sub 11 by next week in training. god its taking so long for those times to drop. but is getting there, so i just to wait and see.
was a very good workout, im very surprisingly sore (upper body mainly) and quads and i was feeling very tight so i went for a light jog in this warm weather which was very relaxing after i was done with it. then i havent really done any lifting this week so i decided to hit that, lighter weights but working as fast as possible for the 10reps in the various workouts, it even losened me up. after my workout i hit the shower and alternated between hot/cold for 15min which was very relaxing
i need to take care of my diet more than this, esp protein and fluids, got one more training week and its nationals. i look forward to some faster times next week (hopefully) and should be ready for the nationals.
was good training week overall
Friday and Saturday i suffered a very bad cold and i had to stay at the hospital for a whole day on fri, i rested home on saturday and took my medication then i couldnt help resting any more as i compete next week and really havent been in my best form so far. so i worked out on sunday
5x30m with blocks (3.8s)
5x50m with blocks (5.7s-5.8s)
6x100m no blocks rest 5min 11.12, 11.42. 11.55, 11.62, 11.90
resistance training using rubber
3x10reps hamstrings,
3x10reps sprint motion of leg (complete cycle) on each leg
10min light jog (cool down)
it was a very tough workout, obviously my medication was really affecting me but i was happy i was still able to pull out some faster times. i thiink i ran a new 50m pb (arounds low 5.7) as my partner ran a high 5.5 and i wasnt really that far off but i wont count it until im very sure. overall im proud of my fitness i was dying doing those hundreds as the rest was only to walk back but i couldnt help that my partner was doing those with a 10kg vest and was able to run consistent 11.0s and 10.9s!!! oh well i guess i got a long journey. happy overall, hope to be much stronger by tomorow. we’ll see
hurdle jumps x10hurdles, total 6sets, each set 30jumps (ie 3 times)
rest between reps: walk back
rest between sets: 3min
i was also ment to do 1x200m but my hamstrings were really tight from yesterdays sprint work and i really dont wana set up any injuries so i decided to quit that. hurdle jumps were very good as im really feeling myself gettin stronger and more powerful. tomorow should be a very tough sprint session and im really hoping to run good in that, im hopin my leg recovers well. hope my diet and supplements take care of that by tonight!
if i still feel tight when i get up in the morning then i might do a light morning session that will include a light jog, some stretches and acceleration runs.
4x20m with blocks
2x120m standing start 85%
3x120m resistance runs using rubber (runs arounds 17s)
2x30m using rubber with blocks
2x50m using rubber with blocks
3x10reps hamstring workout (each leg) using rubber, (rest one foot on block and the other one drive forward emphasizing a high knee and forwar lean)
10min cool down
was a very good session. my feeling with the blocks is getting much better and my new settings are allowing me to get a much stronger push whilst maintaing a forward lean for atleast 30m so i was happy with that. though i know that with more practise i can execute better performance.
the rubber tubing is allowing me to concentrate more on my push from the blocks and driving out, and to maintain my technique as much as possible during the last 40m of the 120m runs. i was really happy with my performance and so was the coach ive been working with for the past 2weeks (prof. mohamed osman). he has helped polish many technical difficulties that ive struggled with and working with national champs has also helped me perform better in training. my legs are dead though and i know tomorow will be one of those very sore days. but i dont mind at all as long as i know im gettin better.
extra: EMS on hamstrings (recovery) and abs (strength)
reverse hypers: 1x30reps with 25Ib plate + 2x30reps with no weight
evening: 2.5k jog + stretches for acid flush
the fact im not consistent with my lifting any more (ie once a week) as i compete in less that 2weeks i feel the weights are very heavy, esp during the snatches and bench press. but i was happy at how i struggled at the start and then all got back to normal. i definitely had to wake up that bench of mine as it was falling asleep and the 10reps for speed i use to adapt my neuromuscular system (in the bench). was very good workout overall. i was ment to do a special endurance session tomorow but my coach decided it would be better to regenerate in the pool and do some therapy as we’ve been training really hard for the past 2 weeks. im planning on running very fast next week. hopefully by gods will will drop a sub 13 120m and a sub 16 150m. worked very hard the past 2months. come on it cant be so hard!
40m front crawl + 50m breast stroke + 40m fron crawl 2sets, rest: 5min
form drills x2x10m (shallow end)
jogging in deep water x30sec 4sets
hydrotherapy (mainly lower back and quads)
was a very relaxing session, i could feel my legs getting loosened up after the session which was what i was looking for. might do another session tomorow instead of doing a complete rest. I COMPETE ON THE 21st the 100m and maybe the 200m (though im really not fit for it). we’ll see how my training goes this week. i need to make sure that my diet is perfect and that im 100% performing in training. EVERY SESSION COUNTS
40m butterfly stroke x3sets rest: 5min
jogging in neck deep water for 5min
jogging in deep water for 30sec x3sets
form drills x2x10m (really concentrate on technique)
hydrotherapy
it was a very good session. im actually starting to feel that my technique has been improving on track, and i reckon that wasd partly through working in the pool. it has also helped a lot with my conditioning (mainly shins and left knee) and overall refeshened my body after all the hard weeks work. looking forward to a tough session tomorow, really need to push myself more and more, im willin to give it all that it takes.
form drills x2x30m (fast)
2x50m build-ups
1x20m fast with spikes
block settings (10-15min including arounds 10x30m power starts)
3x50m with rubber using blocks
2x120m rest: 5min
this was a very tough session, but i guess i fought my way through it very well. im really getting a much more refined touch with the blocks now and my reaction is improving a lot so ive noticed. through out the 30s the coach also added in a horizontal rubber 10m infront and its used to put us in positions were we can stay low. luckily been able to clear every time, one of my partners salem smacked his head in one run (he’s arounds 6’3 so i think he has his excuse).
the 50m runs with the rubber allowed me to push more and more whilst stay down, i raised my head at arounds 40m which was amazing. my recovery after those runs is getting much much better now. finally during my 120m runs i worked on my technique as much as possible. since i was already dead and my legs were almost falling apart i worked on relaxing my shoulders as much as possible, push my knee up and forward whilst being relaxed and conserving all my energy. my jaw was even bouncing up and down as my face was so relaxed. i can feel myself much stronger now and even more ready for competition, ONE WEEK from now it is. im soooo hungry its making my blood flow even faster.
form drills x2x30m (fast)
acceleration runs over 50m, Ouch i strained my hamstring!!!
unfortunately i couldnt keep going, i pulled my hamstring during a power start that caused me to stop at 40m. holy SHIT!, i just dont know why this is happening every time i prepare for a big competition something wrong happens. i felt like i couldve gone sub 16, my 2 partners ran 15.37 and 33.96 in the 150 and 300m. well done guys!
i iced my leg immediately and did some very light stretches. then when i got home i did a contarst therapy method where i ice it for a while then expose it to boliling water, over one whole hour.
did a light warm-up, one hour of stretching, and form drills x2x50m very light.
i wrapped my leg as i did the form drills and really concentrated on my stretches this whole session. its not so bad, only feel a tiny pinch when i go all way down to my knees. but i know id get screwed in a strong sprint so im not going anywhere there. will probably rest tomorow. holy crap! its just not the time
40m front crawl x2sets
form drills x2x10m
jogging in neck deep water for 5min
then i did a lot of drills in shallow water including many swings that worked my hams, quads and groin.
40m front crawl x2sets
hydrotherapy mainly on my strained hamstring
was a very good and relaxing session. did hell loads of drills in the pool to work my legs and focussed on moving and stretching my strained hamstring. will do my contrast therapy later on tonight and a conc vitamin injection that my coach has adviced along with my other medications (mainly anti-inflammatory). plan on doing a light jog in beach sand tomorow and see what happens. hope things work out well. i can only pray it will be better
2.5k jog
1hr of streches (focussed a lot on hamstrings)
form drills x2x50m (slow)
2x50m acceleration runs
4x100m acceleration runs
cool down
i wanted to see how my leg was doing, during my stretching it was okay but not perfect yet, but i didnt feel any pain during the acceleration runs, im guessing the reason for that was because i wasnt running fast (100s at 15).
during my cool down i did a lot of stretching and icing on my legs, then when i got home i did the contrast therapy on my leg again.
Thursday 19/08
2.5k jog
1 hr stretches (again focuss mainly on the hamstrings)
form drills x2x30m
4x20m relaxed runs
6x reaction starts from blocks (not more than 10m)
cool down
got a lot more confident today, i couldnt absolutely feel my leg it was amazing, plus i had it wrapped up and that made me run with more confidence, i guess will be doing that on saturday when i compete. too excited actually. hope things work out well. im planning to run very fast this time, god help me out, its about time i perfrom
Friday 20/08
Travelling + i caught a cold on thurs night and been taking a lot of medication and fighting my way through it, it really is not the time to be getting sick. shit