I guess you missed in the news where a couple dozen US porn stars (who are tested all the time) came down with HIV from one guy doing a film in Brazil. There can be a 6 month lag between infection and detection (until antibodies are present)
I wouldn’t do it even if it paid a ton of money.
i didn’t hear that story, that is really unfortunate!
2 of 3 practices for the day done-
early AM hurdle practice… sluggish.
-full WU w/sprint drills, hurdle jog-throughs
-5x6 hurdles starting out really close (close like… 12 feet) with each one getting progressively further apart until the last one is at regulation. Our instructor (I will not call him a coach) told us we should be gathering speed and not doing any of the “galloping” rhythm, but the beginning hurdles were so close that it was necessary to brake so as not to hit the next hurdle and gathering speed was not really possible until half way through.
-3x50m flying starts in spikes
The only thing he said to me was ‘toes’ as I ask where is the problem- in between hurdles or over them? And he says ‘toes’ and i got disgusted and walked away and nearly started crying but of course didn’t. It just frustrates me to no end that I am supposed to have faith in a guy and a program that took me from an 8.3 to a 9.1 and that the blame gets put on me…
Anyway, went to class, came in for another session:
-abbreviated WU
-6x 12-step LJ’s (full is 16-step) These felt good, I am starting to put together some of the technique and was getting out to 16+ which is better than I have been doing from a full.
-1x300 in spikes, fast. The other girl running with me was doing only a 250 so she led and I finished up the last 50 myself. The whole thing was very relaxed and felt quite easy- I held form and didn’t tighten at all and it felt fast but relatively effortless. I ran it in 44.5 which is about the fastest 300 I’ve run in a practice.
Still have a lift, trainer, and team meeting to come this evening. The question now is what to compete in this weekend at BU- HJ and hurdles go off at the same time on friday which isn’t a big deal to me, but my coach would rather have me do one or the other… there are pros to do doing either one so I left it up to him. On the second day of comp, saturday, I am running an open 400 as a workout.
lift was a little surprising after all the light and fast we have been doing. Our sheets now say “multi peak-phase” on them, I thought that light and fast was the appropriate thing for peaking…?
anyway:
-low incline mid-grip bench: 1x4@35k, 3x5@32.5k, 1x6@31.5k paired with
-mid-grip parallel chins: 5x3 bodyweight
Between 1 and 2 min rest between these, we tended to go short for time contraints.
-cuban press: 4x8@15k, even shorter rest
oh man oh man what a day
I had no classes but I had to tutor twice and the day was just split into sort of strange increments so I didn’t get too much work done… 3 classes to prepare for tommorow.
I expected our workout today would be done definitely by 6 (start at 4:15) but it went until 7:15 :eek:
-full WU, sprint drills, hurdle drills
-shot standing throws progression
-6 throws (glides)
-HJ full approach run throughs, 6-8 full approach jumps
-3x110 accel work: 45m all out, 20 float, 45 push through end. 4 min. between runs
I ate lunch around 12 and didn’t eat before practice, so during shot I was already starving… by the end of the workout I was nearly comatose… this was unfortunate.
Tommorow is literally just warm up and static stretch, then fri I am high jumping at BU, and saturday running an open 400. HJ opens at 4’10" which in HS was no problem for an opening height, but I have been having more problems lately snapping out of my arch too early because I am not used to taking off from a distance. Hopefully I can put it together finally. As for the 4… didn’t ask what coach entered me at and I don’t really know what to expect having not really done much running training for a while now.
-800m mobility jog
-dynamic flex
-sprint drills (short)
-static hurdle mobility also short
-quick static stretch
And that was it for today… took me about 20 min. Going back to boston tonight, competing tommorow and saturday, sunday I’m assuming will be off.
good luck Kras!
quick question, what universty do u go too? I’ve read through this log nad aportion of your old one. I know the feeling of being down on track and wanting to quit. Lastyear I was almost driven from the sport and my school by terrible coaching and a terrible headcoach, i’d get slower and slower and all they’d tell me MORE VOLUME. But i survive and found like the best coach ever. U just gotta look in the places u least suspect and do whats best for you. WHen it comes down to the desire to do it anymore u gotta figure it out. But my training comment, i was looking over your workouts etc, it seems to me the intensity output is to much over 6 days and that the true speed work isn’t there. Which would contribute to all the slow hurdle times etc. No explosive power or speed reserve. Fucking coachs and all there “MORE VOLUME” silly bussiness. Just doing 30/s and 60’s varying intesisty and such can do a world more then repeat fricking 200’s or w.e
Just thought i’d offer some 2 cents. I know the down feeling.
thanks for the input, it is tough having run so much faster in HS and then having a head coach is is extremely volume-oriented (Rapl White at Williams college… I think he coached at Clemson U before he came here.) I did a lot of running in HS training, but it was much more speed-related. I feel that I have definitely lost foot-speed and I just miss straight running workouts a lot. The coach I am working with now is a GREAT technical coach but since he focuses on field athletes he does much less running. It is unfortunate because I was a solid 200-300-400 runner in HS, and even my 800 was decent.
As for comp today, felt good physically, jumped better than I have been. I am kind of short for a high jumper (5’6") and I am not one of those really long thin people, I actually have some muscle on me :rolleyes: so I feel kind of out of place at these bigger meets sometimes. I missed opening height twice in warmups but then cleared EASILY during comp (4’10.25), it was a fantastic jump. I missed 5’0.5 because of step placement which is kind of frustrating- my hip height was clearing by at least 4 inches but I was about 6 inches too close and clipped with my foot. I actually wasn’t really disappointed because I can feel the approach coming together and it is a lot better than the way i used to jump. I could force 5’2 and 5’3 in HS by sprinting in and popping straight up, but I think this style will get me higher as I get used to it because 5’5" in hip height and 5’3" in comp was about the limit of the straight vertical. My coach was pleased as well- we knew I would have to deal with jumping poorly for a couple weeks before getting used to the new jump, but it is starting to come together.
Tommorow I am running an open 400m- the purpose is really to get a workout in so my coach seated me “moderately” (I don’t know what time that means) so that I will not be in a fast heat trying to run my PR against people who are running 55’s, but I also won’t be in something ridiculously slow.
I came home last night and I’m here until sunday night which is kind of nice- very peaceful and I can get some sleep… finally
good stuff Kras!!
Good luck in the 400! Go out fast and relaxed and take it home!
Cheers,
Chris
Been pretty busy with moving and haven’t really been able to get online.
I ran my open 400 on sat- I was a little nervous about not having raced ANY running races in a while and about having done only 600m of training in the past week. I decided to focus on staying relaxed, which I did. I waited until the last 150 to pass and once I was finished I realized I had a LOT left and I could have pushed more at the start and begun passing after 200. I ran a 63, very relaxed all the way, not tightening up at all andkeeping form, so I know I am better shape than that. I was actually really happy afterwards because I miss running a lot and I was glad that I am still capable of running!
Spent the rest of the weekend hauling boxes up and down stairs so there is my lifting workout :rolleyes:
I’m starting to have to accept now that my knee is slightly more of a problem than I was willing to admit before, and it’s kind of problem for hurdles. I have been getting stim for it almost every day and it’s not really getting better. Most likely it is one of those psychosomatic things… so typical of me :mad:
Sounds like reckless porn, the girls didn’t check if the ‘guy’ was tested.
pretty easy practice today but it took a long time…
-full WU, sprint drills, short hurdle drills
-HJ full-approach work
-shot work… shot is just really not my event, even though with my strength I should be better at it than I am, I just can’t put all the elements together :rolleyes:
quick lift: intensity stays up but volume goes down:
-full back squats explosive: 1x2@ 52.5k, 1x2@ 56, 1x2@ 60, paired with (no rest)
-3x6 tuck jumps
-3x6 glute/ham raises w/5k plate, did core and shin exercises between sets
This was pretty fun, the last time I tried 60k was a while ago when we did something like 8x2 or 3 of increasing weight and 60s rest, followed by heavier singles- 60k was the last one I tried and I failed at it and then was nervous about trying again, but today it was pretty comfortable.
There is a chance we might stay over at smith on friday night since the pent starts at 9am on saturday (D3 new england’s) and I am PRAYING that this happens because it is impossible to sleep on my floor with stupid loud people and my crazy roommate, plus winter carnival is this weekend. My roommate got up around 5:30 this morning, turned on a light and started opening and shutting draws and throwing papers around for over an hour… if I hadn 't been so groggy I would have yelled at her for waking me up… again.
Happy V-day 
Try looking out for sales of bulk whey, maltodextrin etc.
I just bought 20kg unflavoured whey, equivalent to $30ish, in ‘new year sales’.
Everything else, like fruit & veg is easier to buy, when you’ve got whey alongside.
You could always grow your own fruit & veg. 
“grow fruit & veg.” Hmm… hydroponics? Heh, it’d be funny to see krasna’s dorm raided because she’s got a hydroponics setup pumping out carrots…well, okay it would be funny for about 10 seconds.
haha… considering that the school wants to fine me $50 for a 1.5 inch never-been-lit candle from off my birthday cake that they found on my bookcase, I’m not sure that would go over so well!
Fun fact: my sister’s valentine card to me: “I want to touch your lungs with my bare hands”
Hurdle prac this AM:
-short WU, sprint drills
-run-throughs 3x8h jammed, once lead only, once trail only (I did two leads because my knee can’t handle the trail-only stuff) and once over the top
-3x hurdles 1,3,5 out blocks, hurdles moved in. These are pretty fun, without the 2nd and 4th hurdles you build up a lot of speed.
Its gotten to the point that I come thisclose to crying every single time we hurdle, out of frustration and hatred for the lack of a coach and lack of a program, so I channeled all the fury into explosive starts and won each rep. Even so… I can’t stop thinking about how much speed I must have lost and it just kills me. Stupid motherfucking obscure drills and hurdle endurance workouts… the race is 55 METERS. I did a lot more hurdle volume, esp speed in HS, and I never had any problem with my knee, and now I have an injury which I have been ignoring but it’s not going away.
another peaking lift:
-low incline bench: 4x32.5k, 33.5, 35, 36, 5x35 paired with
-mid-grip chins, 4x3, 1x5
-cuban press: 3x8 @15k
LJ, trainer, team meeting still to come.
I received three boxes of Clif bars in the mail today, many thanks 
thank god for food
did some LJ: 5x6 step approach, 4x12 step
watched film of HJ and LJ
Had an altercation with my head coach… Basically, I withdrew from a class last fall because the prof gave me a really hard time about missing classes due to chronic illness. The rule is that I have to make up the credits in the spring or the summer, neither of which I can do for a bunch of different reasons, so I petitioned the academic committee to let me make it up in fall. I would have made it up this semester, but my coach told me specifically that it would be a very bad idea because I will be too busy. I put that reason on my petition as well as financial hardship and some other things, and was approved and thought everything was fine. But my coach got really angry at me and told me I shouldn’t have used track as an excuse, accused me of stretching the truth about being sick, and denied having told me to push the class… such bullshit.
I came back to my room and cried for almost an hour. I feel so betrayed by him- he was all over me in recruiting and coaxed me into coming here when it was NOT my first choice… I got baited by money and all kinds of promises and now that I’m here I realize that all he cares about is winning and he doesn’t give a shit about me. Pushed around from program to program, no hurdle coach, and as soon as I didn’t run my PR’s in the first couple meets he totally wrote me off. I just hate it, he has made me cry 5 times more this season than I did in all 4 years of HS :mad: It’s not as if I’m not working hard or I’m not trying because I AM, he just refuses to have any understanding… I don’t expect to have my hand held, but I don’t expect to be driven to tears twice in one day!
Its tough when your coach writes u off. MY coach wrote me off last spring and just kept making me do more volume. At a certian point I just looked at myself and realized Im not having fun, that I dont do sports to hate them and simply made a change. That’s all you can really do. You obviously read charlies forum have you consider implementing ctfs and working on rebuilding your speed reserve? It seems to me from your workouts your strenght is fine but you guys do to many useless drills and"hurdle workouts" it all comes from speed. Hell perdita didn’t start hurdles till january!
Its tough though I know the feeling
Id say get the f**k outta there and transfer.
Im sure you other choices would still love to have you.
Or why not train with the sprints coach? It seems that Symanski is doing quite well. 21.65 in Boston this past weekend and I seen hes gone 49.0. What are they doing? He went from 22.12 at the armory to 21.65 in Boston in a week!
I agree, either change coach or transfer out of there, don’t let track turn into something you hate because of an idiot like that. It’s never too late to make a change for better.