great avatar!
I concur 
Happy Birthday.
thanks all
this morning was pretty funny, i woke up at 7am and was WIDE AWAKE- my clock also said it was 9:15 so i jumped out of bed and was getting ready before i realized that i had reset it by accident last night as i was stumbling into bed, and it actually was early.
sooo yes i did drink, but i started drinking water and had some advils and a proper breakfast this morning. afterwards, did a 10 min core set in hopes of metabolizing remaining alcohol. then went to testing:
-warmup, max pushups (pretty poor) and max crunches in 1 min. (alright)
-1x6 hurdles, filmed for form
-1x600m: I was running in a group of only four and ran out front the whole time. I went out very comfortable, realized it wasn’t hard enough after 300m so started pushing, then had a strong kick and won. It was a 1:57 which is nothing special, but it was the fastest time on my team and I was comfortable the entire time. my coach was pleased.
-CD jog, a bit of stretching
I asked my coach if he had “suggestions” for the running I should be doing, and his opinion it should look like this:
-2 days of: 20-25 min run, strides
-2 days: jog, then 1 min on, 1 min off for around 20 min.
-1 or 2 days: 10x200, walking 100m btw (tempo pace, obviously)
-lots and lots of core
plus we are getting a new lifting program on monday. It will be very good for me to get back in the weight room. I guess for the most part I am fine with the running he outlined, he thinks it is too early for hills or short speed. We’ll see.
I have some new supps coming my way soon as well, it should be interesting. but for now… its a beautiful day, i am going to go tackle my mountains of work so i can party like a champ in and get it allllll out of my system before the season starts.
yeah be sure that you go and and party. Yeah i must say, i like your avaters, i look forward to your next one, he he.
You sound like your enjoying your training, thats good. I was reading a article about Kim Collins, and he talks about his times when training, and how he trains. He talks about, going out to clubs and dancing on days he feels down, thats makes him feel better. And his training is all about enjoyment. He all about the sprinting on the track, thats the most important training.
You inspired me to get jiggy with my avater, but i could’nt take my shades off and show my eyes, because i will have all the woman hypnotised. just kidding.
Are you a Heptathlete.
am gonna change my avter to LL COOL J, becuase am not comfortabel with me being there.
thanks shumon
yes i’m a heptathlete, but i specialize in hurdles, 200/400, and to some extent the jumps. If I had to pick only a couple events to focus on I think i’d hurdle and run the 400.
I have a little bit of soreness today, but not bad. My ankle seems to have recovered for the most part. I went on the elliptical for an hour, and tommorow i’ll shift over to the running workouts my coach outlined. We are supposed to get our new lifting program tommorow, AND my supps and shaker cup might come… what an exciting day 
I partied hard last night, it was pretty fun. I woke up with things thrown all over my room, I think i stumbled in and ripped my bed apart so i could collapse into it, and then i sort of remember my suitemates pounding on my door to tell me that my roommate from last year passed out and had to go to the hospital. poor thing… she is fine now, i guess she fell on the floor and went unconscious in her own vomit so they panicked a little. gross.
even worse, there was some fool who doens’t even live in this building who was throwing up in our bathroom, so his 4 friends moved the party in there to keep him company… there were cheezits and bottles all over the place this morning and my toothbrush is gone :mad: honestly college boys can be so lame, there are Very Few exceptions.
anyway i went to the library today and got tons of work done, and now i will work even more and still get to bed early. yessssssssss
i am debating a change in avatar, i sort of like this one but there are other nice ones that are also appropriate.
“Variety is the spice of life.” = rotate your avatars at least weekly, if not more often:)
check mine, what do ya tink of dah effects? I did it myself
yours is the best, how did you create that.
I like it.
long day
went and tutored little kids for a couple hours, had a couple classes, got my supps and shaker cup then went for a treadmill run because it is raining hard outside:
-5 min WU jog, 10x1 min on, 1 min off, 10 min CD
got our new lifting program- I am on the sprinters’ lifts which i am glad about because the jumpers and throwers had to do 10x10 squats and 10x10 leg curls… ouch! I did:
-snatch-grip dead lifts from on top of a box: 1x7@40k, 3x5@45, 1x5@47.5. 100s btw
-DB lunges: 4x7 each leg @50lbs, paired with
-single leg curls: 4x6@75? I’m not sure on that machine, the numbers are rubbed off. 90s btw.
-hanging garhammer raise: 1x10, 1x12, 1x10, paired with:
-glute-ham raises: 3x8. 90s btw.
-SL calves: 40x10, 35x10, 30x10… my ankle was getting tiirreedd… paired with:
-tibia raises: 3x12 @13lbs
I found that I had more trouble actually holding onto the bar for the deadlifts and holding onto the DB’s for the lunges than with the lifts themselves. that is always frustrating. Timing also didn’t work out well for a shake- normally I’d take a shake right after lifting and then wait an hour or at least 30 min to eat, but I finished up right before the dining hall was going to close so I made do with a couple glasses of powerade and some swordfish… otherwise I would have had to go to the snack bar with far worse options.
anyway, time to get cracking on work… or procrastinating… 
so out of it…
not sure if it’s the supp, the lifting yesterday, or my anxiety attack last night but I was just kind of foggy. I kept catching myself spacing out in class or grinding my teeth and whatnot. I still have to model tonight, that will pretty much suck, then i need to read an entire book… boooooo
went for a track run today:
-full WU, mobility, sprint drills
-10x200m, 200m walk btw
-hurdle mobility, slow jog for CD
came back to the dining hall where I remembered that tonight was the new orleans benefit dinner… basically they served maybe 3 things in the dining hall in order to save money and donate $3 for every kid to swipe in for dinner. Sure it’s a good cause, but i would have been much happier to just give them cash and get a normal dinner- I couldn’t even get powerade or fruit, the salad bar had only lettuce, and the one dish that had chicken in it also had sausage so i couldn’t eat it.
all in all a pretty weird day. also it seems that i have lost 4 lbs :eek: it doesn’t seem like much, but i’m prob smaller than most of the guys on the forum so to me it is significant.
new avatar 
Thanxs alot, I did it using Adobe Photoshop, dowloaded some character fonts from the net, pasted in a pic of myself, n started fidling round with lots of various effects and colours.
By the way, Krasnayafleur, what are ur pb’s? and what events do u compete in?
I compete in the pentathlon and heptathlon, but within those events I specialize in hurdles and to an extent the jumps. In HS I trained as a 200/400 runner a lot of the time, so I have done a lot of sprinting… so I guess the 800 is not a bad event for me either. Last year I had an incredibly difficult time adjusting to college training and did not set any PR’s, so they all date from the year before.
55mH: 8.36
HJ: 5’3
LJ: 17’2"
shot: 30’ even… haha who throws anyway :o
800: 2:26
pent. points: 3,164
other misc PR’s-
100mH: 15.1
200m: 26.2
300m: 43 flat (have not run one since jr year of hs)
300mH: 46.5
400m: 59 mid
I have never done a heptathlon un-injured, so I don’t remember what my best score has been. I can’t think of anything else at the moment.
Alright good, keep at it. With this amount of pages in ur training journal u gotta be on the right track! Lol. Hope ur able to compete a hepathlon at ur best uninjured
thanks
this is actually volume 2 of my journal, i had one of about 40 pages preceding it!
didn’t feel so foggy today, just tired from yet another long night of studying. I have only been able to sleep avg of 6 hours a night even if i am in bed for 8, and it is starting to wear on me a little.
went for my run in the middle of the day:
-30 min steady run, 4x 40-50m barefoot strides in grass.
break for tutoring
upper lift:
-10 min easy bike, a couple warmup bench sets
-mid-grip bench 4x6-8, paired with
-supinated sternum chins 4x2-4, with 30s negatives. 90s btw
-1+ 1/4 DB bench, 3x6 paired with
-abd. ext. rotations 3x8-12, tripled with
-incline powell raises 3x8-10. 60s btw.
I am not writing the weights because they were worse than i expected and its a little embarrassing. I had a small shake afterwards, then iced my lower legs (preventative measure) for about 12 min.
I realized two things- one is that my speed is much better if I get a REALLY thorough warmup. After taking the half hour run my strides were FLYING and just felt a lot faster, smoother, and more powerful than they have in a long time. Also, my lower strength seems to have maintained decently or maybe my strength is still just very disproportionate, but it seems that my upper body strength declines VERY quickly when I’m not using it, to a degree that is actually kind of worrisome. But no matter, I will get it back soon enough.
The lift sheet we have has only 3 lifts on it, so I assumed that it was a M-W-F scheme, but I think a lot of the other sprinters are treating it as a 5-day plan: Lower-Upper-Core-Lower-Upper. I know I will be away this weekend filming and I probably won’t get to lift on saturday, but I think I will do the core lift tommorow and then another upper on friday since I am more concerned about that right now than the legs. Plus I am doing a lot of running, my legs will get their share of work for the week.
Probably I should think a little bit about flexibility… always taken it for granted, but I just because I have it there naturally doesn’t mean it can’t improve.
did a 12-minute core/general strength circuit on my floor to get a little warm so I could do a full stretch. I forgot to write down that I did one of these last night too, around the same time (i.e. past midnight) because it is sort of like a little study break to let of some frustration and wake up a little, and then it is back to work…
I have about 200 pages left to go and it is already 12:15- my new policy has been to do work until 1am or until I start catching myself reading words without actually absorbing them, and then I decide that it’s not worth staying up to read something I’m not even really learning… so i just go to bed. so far I have gotten away with it.
what a long day… had four classes in a row and had to trek through a huge rain storm to get from one to the next.
went for a treadmill run because of the rain:
-5 min WU jog
-12x1 min. on, 1 min. off
-CD jog
then did a core lift- it was nothing special and not very long or particularly hard so i am not going to take the time to write it all down just now.
have to go get a pre-frosh recruit to stay with me tonight, what a drag :eek: but i am sort of in a position of kissing ass a little bit with my coach so i suppose it must be done.
a change of avatar is in order, i am not really that excited by the skirt.
my lower legs were hurting today, so i took a day off from running. I think i need to accept that my shoes are not going to last until the season starts, and I should just start using a new pair now.
-10 min bike, 10 min core circuit
-same upper lift as wednesday: bench paired with chins, then DB press tripled with abductor raises and incline powell raises
-10 min bike
I am heading out this evening to film tommorow, so I don’t know if i will get a run in tommorow or not. If not then that will just be my off-day for the week, and I know I am coming back early enough on sunday that i will still be able to get a workout in if i miss saturday.
perhaps i will have new avatar material
best new avatar yet… keep it up! 
looks like today will be my off-day, that is fine… i will be back early enough to work out tommorow, so having today off is ok.
and what a day it has been :eek: