Mr. Shumon Cool's Training Journal

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261

So yes i trainned again tonight and we did 200’s my favourite session.

6x200m with 2min recovery between reps and 10min inbetween sets. sets of 2

As i have said up there, i trainned in the gym after track training on tuesday. Am enjoying training, but i have nocticed something. I now evaluate every performance in my training sessions. In all weathers, all conditions i know what i should do.

Today, i got up in the morning and had spaggehtti on toast. I did want weetabix, but all the cereals have been consumed.

Well i had that, and then when my mum came home from work hours later. She had got some fruit in, so i had two apples. And sat back down on the couch, where i had been sitting since 12. Just had a pair of old shorts on, well i don’t think they are shorts no more.

They want to be, under phants thats how tight they are. Just lying there Homer Simpson style, livin it up in my castle. My mum was not happy, because i was meant to hover up and all that. I exsplainned that i try to hover up, but i could’nt do it. I tell you i sprint 200’s 300’s all that training, nothing is more dauting to me than hovering the house up.

It messes me up in the head, i don’t like the hover, and it dose’nt like me. Its even called hover, its written on the side. Oh yeah like i don’t know, is it a micro wave. But i promised my mum, i would hover up tommorow. Even though i will be up early to travel into town, to buy something.

So thats my training for tommorow doing the hovering up. Thats what i do for my tempo, hover up.

So what happened in training today

Well the first set, i hit the twos in 26sec. INfact thats not even a hit. I was’nt realy happy with this. On the 10min break i told the other few athletes, that it was Satisfactory from me.

26 is satisfactory

25 is Shaft, so this is good

24 is excellent

Usaully, i hit these 200’s in 25sec, and 24sec.

Well in the second set, i ran the first 200 in 25sec. I was encourage by this, so after the 2min break, i did the same.

On the last set, i only manage a 25sec, and then a 27sec. I gave up at 150m, and started jogging. Because i had nothing left, i felt dizzy, and light headed.

I did’nt like it

I then had a 45min break, sat down in the stadium, had a drink, and a mars bar. Then i went the gym, i felt good in there. Bench pressing, and leg press in coming on good. (What more can i say).

But i have come to a conclusion, that i will now buy a training supplement. None of this creatine stuff, i don’t like it.

Just Protien supplement, because i think i need it. I need to nurtition for my training, now that i have started weight training slightly, i need to help my body get to work.

So thats where am going in the morning tommorow, might get a CD as well. Because i love music.

i Constantly make things hard for myself in life, and i don’t think i have been looking after my body, and fueling it.

My best mate, who is also training. Just getting in ulitamate shape, as he says. He has creatine, but i don’t like it. I told him to stop taking it, and keep it natural.

He is getting in good shape. We bounce off each other, and he motivates me to train. And he dose’nt really know the first thing about athletics. But he is keen, person, and is open to learn. I tell him, what i have learnt, from this site.

Oh yeah, its looks liek i will be competing on sunday. I don’t know eather it is Return for Impact. I think sometimes, i set to many goals, and what i shoudl do every time i run. I need to change, and just tell myself, am in good shape. Now go out there and enjoy competiting. So thats what am going to do. I do athletics so tahts what am gonna do.

Just enjoy it and relax, let everything run smooth from day to day. If i want to go out, a party i will. Just as long as it is not a day befor competition.

thats it really. I love this song

http://launchtoday.launch.yahoo.com/player/default.asp?cid=1&ps=0&vid=18973884&tw=LaunchVideoTarget&fs=0&redirectURL=http%3A%2F%2Fsearch.music.yahoo.com%2Fsearch%2F%3Fp%3Dlil+bow+wow%26m%3Dvideo&evid=undefined&referer=undefined

262

Just got back from town, got my suppliment, i also took it. Am so Fagtigue, and i want to be ready for sunday.

Its on, for sure now.

Am going to sleep in a mintue, and then wake up to watch the Athletics from London.

Thank you very much

much love.

263

Yes, i will be definitly doing the 400meters on sunday. I find this a hard transition mentally, because i have been so focused on 100-200 for the second part of the season.

I think this is my 5th 400meters of the season, and am gonna make it my last. Am goNNA go for 50xx. I have’nt been really hitting, training like the long stuff. 300’s 400’ etc. Of late, leTS say the last 7weeks, because thats tHE last time i competed. I have been, training over 200’s. But i think the work in the gym, might help me abit. Over the 400meters, and i hope it has.

I have a plan, am just gonna run a 50sec 400meters,and that will be a new pb. Am already number one in my club for the 400m, now am just gonna underline that, and blast anyone elses campaigns to be number one.

The only person who can challange my dominace over 400m, is my training partner. Listen am just gonna run my heart out, on sunday, am angry. Also mentally, am trying to switch back to 400meters. I have been watching Micheal Johnson form 1996.

Also i will be taking part in he high jump, last tme i did this, was when i had cramp on the mat. It just all power with me in this event, i don’t mark my run up, i just run and jump. BUt am going to put some effort into it, but i will only take two jumps.

I will come in at 1.60m, and have a laugh. Even when i clear 1.60m, i can doing this off a 4 step approarch easy. Am gonna get hyped. and take my top off.

Am gonna piss the officators off, and give the girls, if there are any nice one’s there something to watch.

Hey am just gonna giev all the woman, a good time. I don’t care if they are married, or old. its good.

Then hours later in the 400m, i will just give it my all. Am trying to feel the race now, what it should feel like at each stage of the race. The third bend is where, i do teh damage.

If i win tis race, am gonna take my top off, and start dancing on the track. Thats will be my goodbye to the 400m, this season.

and the first 50meters into the strainght.

i might even do the triple jump, or long jump. i know i am the best in the club for these events but i never get a chance to do them.

by the end of the year, i want total domination of my club, i don’t like the other people.

100m/ in a weeks time, next tuesday doination will be under way.

200m /am the same for this event.

400m /domination will be completed on sunday

long jump / Not sure yet, but when i jump its domination time.

Triple /same for this event

High jump /Domination of this event will be completed on sunday.

I hope the weather is great, because am like a flower. I open up when the sun is shineing.

When it is not shineing, i just close, up.

Thank you very much

264

My final thoughts befor i face the dance. Well i keep think about how to run the race. I tend to take it very slow, and run well within myself.

Well am gonaa, take it out abit harder. But try and keep relaxed as hell, smooth, and fluient, cool. At the 200m mark, because i have run efficent, and spread my enegry right, i feel like am accelerating.

If i have hit the racem correct, and speard my energy out right, i will know by 280m mark. I will come home, on fire.

I want to run 50xx. I know i can do it, i want to break the club record.

Am gonna keep my mouth shut all day, and just have fun. But when the 400meters comes about, am gonna get angry.

hyped, am taking a different mental appoarch. Am to laid back, and disinterested when i compete. Am really gonna get pumped up.

Am only running, the 400m, high jump, i most possible they will have me in teh 400 really. Am also going to go the gym, when i get back. I will treat it like a trianing session.

Am going the gym because i won’t be able to go on tuesday.

Then when i get back, i might even celebrate in the pub, just take it easy though drink orange.

celebrate life, might have two glass of wine.

265

Yeah thats the title and that exsplains it.

Nothing was right today the weather was terrible, cold, windy and raining. I was and i am seriously pissed off.

Also i did not get to the competition on time. My friend who i was going down with, who also does throwing events from time to time. Had been out, to a house party the night befor. He did not get hoem until 6 the next morning. Those where the tiems, when i use to do that type of stuff, a day befor my comps. Once i went to a partu, and stayed at teh after party till eight in the morning. I also was still drunk in the morning, and i was engaged in a argument with some girl, because i wanted to go home. Because i had a competition at 12.

So i was sitting in my house waitint o be picked up, i sat there for 1hour, then decided to walk to my friends. The guy was still in bed, but we started to make are way, when he woke up and had something to eat.

Plus it should of only took us 30mins to get there, but we did not know the way properly. And am terrible with direaction i hate them, they are crap.

Well we got there and i had missed my 400m, high jump aswell. Plus i seen all teh other coaches form the other side on my club, and quite personally i don’t like them. They are stuck up, and am going to break every sprint record this year, and smack that in there faces. Because i missed my event, the team anger for this meeting, said to me. Oh i will se where i can fit you in, i will ahev to juggle you around"

excuse me

Am not the type of person you juggle around, or fit in. Am the type of person who wnats to know what is happening or where i stand. The manger had me down to fill in the paces, in events like the 800m and middle distances. I refused to do them, nd told him am the best sprinter in the club. The only sprint left was the 200m, and are club athletes where warming up. I had teh chance to do it, but i had a matter of minutes ot warm up. And i think in teh day i done the right thing, and just did’nt do it. I was’nt going to gain anything form it. So all i ended up doing was the 4x100m relay. I did the first leg, and i was exsplosive. I hada 11flat guy inside of me, and i left him over the first 60meters. I was told tis by my coach, and trianing partner. Plus did’nt even use blocks, i never use them.

I also trainined today when i got home, i had a yogurt and chocolate bar, then went the gym.

And i wnet out for a drink, but it was crap. I did’nt even drink much, and i was feeling not myself.

Tommorow i will rest, and then tuesdy train hard.

I got vocal at this meeting, i see the senior team nager. And we have a competition coming up in two weeks.

My coach told him that iwas ready,a nd i will be there in two weeks.

As teh old man looked at me he siad

“Your not doing a 100m, 200m, but i have a 400m”

“Don’t let me down”

I thought to myself, am the most complete sprinter in this club. Am number one for 400m, number 2 for 200m, joint number one for 100m. And i have only run the 100m, and 200m once this year.

I was shock and amzed, that he siad that to me. I got quite angry. My coach smile and siad stick it to them, show them your teh best. Because are club si split up, train in different stadims. I train near by mine, in the smallest but most talented group, witn just one coach. The other side train, in big groups, and this sis where all tehteam mangers and leaders are based.

Don’t get me worng people, its a good club. But iw ant to take over, and dominate, for me and my coach. Because rain o shien, my coah trains us, and does not get paid. Or get any awards at teh end of teh eyar, because as i have siad the other siad of the club runs things basically.

Because am cocky, vocal, hype msyelf up. I think some people, club mangers that have been there for years, dislike me.

So yes i told tis old man/senior manger. That if am only doing the 400m, am gonna break the club record. He smile, as if he thought i was tryint to b funny. I looked at him serious in the face, and i said. Am goona smash the club record.

Listen am sorry, if i ahve been hyping mysel fup to much. And then i let you people done, with a crap day of competition. I awsy learn each day each week, and am getting stronger.

These next two weeks, i call Project domination.

I will next compete a week on tuesday, i will do a 100m, and 200m. Am really confident that i can break the club club record and run sub 11. In teh 200m, i need abit of work. I will be focusing on 200’s this week, and i will really work hard in teh gym.

Then in 2weeks from today, i will run a final 400m. I want to run 49sec.

Am sorry again, hyping myslef up, and saying this and that.

All i can do now, is work hard and do the biss.

266

http://www.t-nation.com/readTopic.do?id=460833

267

http://www.t-nation.com/readTopic.do?id=462147

268

i won’t be traning on the track today, because i don’t feel up to it. I got slighty drunk last night, i did’nt plan on doing that. But i lost control with my best mate.

But i will train in the gym, because for some reason, i feel i can hack that. Am gonna eat loads of food now, drink loads of water for a hour then go.

Like a fool i went and stayed to long

But am wondering if your loves still strong

thank you

269

Dips 3sets of 15reps with 60sec rest.

Bench press 6sets of 6reps 60kg

Row 6sets 6reps 60sec rest

Leg press 6sets 6reps 140kg 90sec rest

Yeah i felt good throughtout the session, and i was very happy. I have only just introduced the Dips. i usaully do 3sets of lunges at teh begining of the session to. From now on am traiing in teh gym on seperate days, from training on teh track. My body likes it that way.

I will next train on thrusday in the Gym. Starting form next week, this is how my training will look.

Mondays Rest

Tuesday Track/work and Circuit training body weight exercisors in house, push ups, sit ups. Plyometric push ups.

Wednesday Recovery day

Thursday Track Work and Circuit training body wieght exercisors. Plyometrics push ups.

Friday

Saturday Gym work

Dips 3x15 60sec rest

Bench press

Row

Leg press.

Personal, i think this will do me good. the reason why i have chosen to go the gym once a week is because, i think sometimes people can get caught up with the whole weights thing. For the past three weeks i have been going the gym twice a week, after training on tuesday and on saturdays. And i think personally that it was overtraining me alittle biut, going after track training on tuesday. Am my track work is tough, pain. People go home, walking like they have just a had a shit the size of Sherman Clump from Butty professor. I had a read of, oen of KennyMacs posts, and he was talking about circuit training, and how to do them. I was very interested by this. Plus i think my circuit trianing will help me recovery from the gym. Plus I like to concertarte on turning the strength i have built in the gym, to power and force. By strictly sprinting.

I can focus on this now more.

Am just gonna get in teh ebst shape of my life, am even thining about getting a pull up bar. Also i think the circuit training will strengthen my tendons, and stuff. And this will help me bust some weights in the gym.

Starting from saturday, is circuit time.

I might vist my old boxing gym, and go through the circuits there.

thank you very much

270

Am looking forward to kennymacs training journal.

I read more on this site, then i read in college, over the duration of three years there.

I have learnt more stuff here aswell, you people would’nt beleave how much knowledge i was lacking, when i first came here.

Am glad that i found this site, the first time i came here. I was like, jesus there are inteligent people here.

I never use to read articles, because i could’nt be bothered. But as time went on, i grew and now i find myself reading articles and posts that i would not have befor. I read everthing, just because i don’t post there dos’ent mean i don’t.

well not everyting

But hey, i think this site is great, and you people are doing a great job.

Well done

Thank you very much

271

Am changing the circuit training, to.

Mondays

Wednesday

Fridays

am gonna start tommorow, am going to look for a routine to do.

272

I did some rotator cuff exercisors today, am not doing circuit. I will train in the gym tommorow, and do circuit on friday.
Then i will train on the track on sunday, and do a 8x60m.

Then hopefully on tuesday i will smash 11seconds, i will see if am going to the meeting. i will visit training on tuesday,and see.

I can feel it, that bend i ran.

thank you

273

so today, i woke up at 12 oclock, well i set my alarm for that time. I was up too late last night. I had weetabix for my breakfast,and the usaul water.

The weather was terrible, it was like winter, raining, windy and abit cold. But this did’nt really bother me because i was going the gym. My clubs training is later on tonight and am going to make a appearance, and sort out arrangements, about goign to the competition next tuesday. Hopefully, i will be.

I will train on Sunday, on the track alone. I will etheir do sprints, 8x60m, or 4x400m with 10min betweem. I want to hit this is 54seconds.

If am going to the competition on tuesday, i will do the short sprints, to sharpen me up. But if am not, i will do the 400m workoput. Because nexted sunday, i have a 400m.

Think to myslef now, i will definitly go down to training tonight i won’t train though, becuase i have busted the gym. Plus, i have’nt be since last thursday now. My coach will be wondering!

Today in the gym

Bench press 6x60kg 6sets

Row 8x120pounds 6 sets

Leg press 6x140kgs 6sets

Lunges 20kg Dumbells in each hand 16reps, and 2sets of this.

Then i walked home, had my protien and carboyhdrates shake, and my dinner.

I have’nt devised a circuit i can do yet, am looking for some free weight exercises to do, because i have free weights but i have never used them.

I will make a appearance tonight in the stadium, and encopurage people t train, motivate them, speak to the young ones. And encourage the two 800m guys.

I will proberly go the sauna, and chill.

The weather is shit, but i will bear it. I will walk tHE stadium again, in the crap weather.

Thank you very much

274

i will weigh myself

275

Circuit for monday, wednesday, fridays

60push ups x2 easy easy

Sit ups, my own variations. 60reps x2

Lateral Raser with Dumbells, 4 sets of 15rep.

I think by looking at this workout now, it is very very easy. But am only doing it, at this intensity becuase of my right shoulder. Instead of blasting the push ups, and going to take them slow and controled. I will do this workout in my room, with some nice music. I think Stevie Wonder will be on heavy rotation.

Thats it, i don’t know weather to go the gym on sunday, or start my circuit. I did’nt go down the stadium befor, because the weather was too cold, and rainy. And i did’nt want to walk i it.

I done some rotator cuff exercisors, though. And very very light lateral risors, with light weights. I will slowly, more up the wieghts, as my right shoulder becomes stronger.

Tommorow, i will rest. I will not be training, infact. I plan on celebrating. So i could be heavily drunk, i don’t plan on getting drunk. Am just going to drink, and when i finish one, will get another. But lately, i have been practicing, how i drink. Usaully, i just glup things down, so fast. But lately, i have been sipping, and just relaxing. I think it is better this way.

I will get up early about 9, and jog down to the bank, check to see if i have money.

If i have am going out

If i have’nt am going out

I will make my parents pay me, for being a legend, and a great son.

I will do the hovering up, which will be hard. The dam thing dose not like me.

Thank you

276

Thats great Shumon,

Let us know how you make out and how you did it, we’ll turn it into an ebook!

:slight_smile:

Rupert

277

thanks, man. I have to break 11seconds, i talk to much for a 11second guy.

bed time now.

278

well all i have been doing this week, is the gym.

6reps 6sets of 60kg Bench Press

6reps 6sets leg press 140kgs

8reps 6sets Row 130pounds

I have’nt sprinted on the track for 8days, i have just been the gym 3 times this week.

I have a 100meters tommorow, and am just going to run. Who knows what i will do. I might even do the 400meters, because i have a 400m on teh 7th. But for the past two weeks, i ahve been skipping training, and going teh gym, and doing my own stuff. Like sprints,m,oads of intense speed work Because i want to focus, on teh 100meters, this half of the season. But teh club is in desperate need, so i think i will do a 400m. Am not such, if not sprinting for aweek, will affect my performance.

I recieved some bad news, a friend of mine was attacked and killed. Beautiful guy who i played basketball with in college. Everything to live for, very inteligent, focused in life. Am not going into detail, about the incident, it was terrible. There is alot of racial tention out there, and it gives chance for racist to operate. I don’t acept racsim, and i think they are weak. Racsim of all kinds, and from all people.

I threat people as indivduals, and i don’t sterotype them or put them in groups.

I can’t say in words how am feeling really, it does it no justice.

I had to let you peopke know, how its stands here, and how i feel, in the situation.

thank you very much.

279

Yes, i you may know i recently started weight training, just basic stuff. I think i am naturalLY strong, and athletic. I have nocticed, that i can match any beef head, in the bench, or shoulder press. I can lift the whole machine, its my favourite, but i no longer have this is my routine.

This is basically, a evaluation of my training, so far this season. I had a great winter, and i appeared stronger than ever, destorying, past 400m personal records. There is no other, way i can descirbe it, i destoryed them. Mentally after the winter, i had more beleif in myslef, to tackle the 400m, and 200m. I had trainned, and out battled a 1.52sec 800m runner. In sets of 300’s with 8min recovery. Doing things, that i thought i would never do, like blasting out 37seconds on the last rep. And hitting all these 300’s 30xxsecs.

Over the winter, mainly i only trainned twice aweek. But this training was tough, it is the way i have been brought up. I did not have this journal, working back then. BUt i still red stuff on here, and my track work, was massive compared to others.

But i supose it has to be, if i want to be the complete sprinter, 100m, 200m, 400m.

As the season approach i was still, training twice aweek, still attending college occasional, still bunking off college and going to town.

I was stronger, and the best athlete i have ever been. You can say this season, is the first season that i really took serious. I have been gone since i was 11years old, that inner beast, the force of nature.

I also played basketball, on wednesdays in college, very tough, it was display of exsplosiveness of a violent nature. We just played for 1hour none stop, 5 v 5. I was not the best player, in team situations, because am more of a individual. But i always, told the players have a game of 21, every man for yourself. I knew i would hurt them physical, and break them down physically. Great bunch of guys, who religously turnned up for training each week, no matter what. I was one of them. Sadly, one of them great guys now is dead, sadly and terrible killed. Unceptible.

Some time in match i decided to add another day to my training, and that day became saturdays. Usally, i would be recoverying forma hang over, if it was 2004. But it was now 2005, and i was not recoverying form nothing iw as ready to train.

With no money, just a drink in my back, and spikes, towel for sauna. Each saturday, i would travel down to the stadium. I would just do, basic sprints, 60m.

I introduce plyometrics, for about 2weeks. But i sustainned a slight injury, whihc affect my calfs.

I still ran after a week off, of training, and smashed my 400m records. And new 200pb’s.

I was on a high, but that was the only high i have had this season. Since then, i have truned up to meetings, unwell with flu symtoms, ran with calf injurys on pain killers, some how still in the reck of my organisation, i run a 100m pb,.

There have been too many, unforfilled seasons, too many goals not reached, in my athletic campaign.

Sometimes, i wished i was that young kid, who would beat everything with two legs, and arms, who wanted to race, competed.

This year has been full of stress, confusion, in my life. I am very confused, and don’t know here i am going. Thats why i don’t think to far into future. A few weeks ago, i siad i was not going to university, a few weeks befor that, i was not going to finish college. And now, i am not sure about unioversity.

Am not sure about alot of things, acept one thing.

And that is athletics, i train under all conditions, when things are falling down around me. Why because am sure.

As i sit her, now typing this post in my vest. Am more stronger and than i have ver been. Yes douts are runnign through my head, i have’nt sprinted for 7days, just the gym.

But so what.

I have learnt this seaosn that i have no real limitations.

I beleave something is goping to happen to me, when i run sub 11seconds. Something will be awakened inside of me.

Am going to found out what that is.

Tommorow, is a chance for me to capture another personal best, in my favourite event the 100meters. I want to break 11seconds.

I have checked the weather, and there is high pressure, and it will be quite warm tommorow. I hope it is not windy.

So bring it on.

Also more information of training, i have changed my gym work alitte bit.

bench press

3x60kg 6reps

3x70kg 3reps

But i will do it like this.

I will switch from 60, to 70, on sets. So teh first will be 60, seconded 70. And i will keep, switching like that, until i have done 6sets.

I will be so happy, if i run sub 11, tommorow, i think i will cry, abd break down. Because of a combination of things, emotions, in my life. Recently thrown upon me, and emotions feelings inside of me for awhile.

thank you very much.

280

Let’s do it man. This is your time, this is your year, who’s gonna stop you? that right, NOBODY. No go out there and get that sub-11, whether it be 10.99 or 10.00, you are going to do it.

You got my support bro.