Mr. Shumon Cool's Training Journal

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281

So i did compete today, but i have more bad news. I will just tell you people, my day form start to finish.

I woke, up. And i had to go out to buy flowers, for my friend, and pay my respects. I bought the flowers, and traveled to the place, where the flowers and tribuets are. It was playing on my mind, and affecting me, the death of my friend.

I did all that, but got back very late. So i left late. I was too late to, take part in the 100m. So i decided to do the 200m. I was feeling like i can hit another personal best, because i know am more stronger and powerful than ever.

I got out hard, and with bad intension. I felt a shock in my calf as i left my start position, but i just carried on. BUt the at the 50m mark, my calf just tightened up, and i pulled out of the race.

I was very upset, and sat on the track for abit. But i got myself togther and supporrted my training partner.

I think it was just cramp, but i don’t like it. I warmed down, and stretched after the race.

I am traning tommorow, because my calf feels fine, and no pain.

Am just concerned about, myself. I always get cramp, wetaher it is in training or competition. Three times, i have had cramp this year in competition.

I might start some calf risers, maybe i need to strengthen my calfs.

I have planned out the rest of my seaosn now, and 4weeks is left.

On sunday, i have a 400m.

I will train tommorow, in the gym, and on the track on thursday, i need to tough back to back 200’s.

then in two weeks, from today, i will race agin. I will focus on 100m, and 200m.

Then i will finish the season with a four.

Am disapointed about today, but tommorow, is another day.

Don’t give up on me people, i will sucide, i will rise to victory.

I will hit my goals, every knock, every trip makes me more motivated.

100m sub 11

200 sub 23

400 50 flat

I will do this by the end of the season. Also tommorow, i will porgress in my wieght training.

150kgs on leg press

and i will switch betweem, 60kg, and 70kg on the bench press.

thank you

don’t give up on me.

282

Shumon…why would you train tomorrow.come on…use your head mate.there is obviously something wrong with the calf so get it seen to.ask yourself why did it cramp…amd why has it done so in the past

come on shumon use your head

283

Am not competing on sunday, fuck the club. Am not ready, the next time i race i want to have good training sessions on the track, behind me.

I trainned in the gym today, and i will train on the track tommorow, with my group.

s0 the next time i will race is in 13days, thank you.

Fuck the club, more about me.

Thats what i think, if they want me so bad they would let me do a 100m.

In 13days, i will make them show why!

284

tonight we will be doing 200’s, with 2min recovery. Even if i hit these 200’s in 24 25sec, am not competiting on sunday.

Am focused, on 13days.

wait a moment!!!1

285

I have just been watching HSI training videos and, i found the one where Ato Boldon was doing box jumps, for exsplosiveness.

Well when i saw it, i was impressed, and i liked listening to what he had to say. I like only him and Jon Durmond did these exercisors, i do not know what Maurice greene did for power/exsplosive.

Well, a few months back just befor i left college. When i was warming up to play basketball. The badminton nets where still out, on the courts.

I jump one of the badminton nets. I should of got the video camera form the sports staff room. I they turnned around and did, it again. One of my teachers, told me off, but i found it funny. I liked the look of amazement on peoples faces in the hall,and teachers.

I jumped 5"1 i don’t know how many inches that is. Infact it is 61inches.

When i get myself together, i will get a camera and do it again.

http://realserver.tf1.ext.imaginet.fr:8080/ramgen/eurosport/2003/07/17/HSI_MentalThings_com_12402_1_16_5767_0_240x180.smil

Am exsplosive, but i need to become stronger. Like Ato Boldon, that type of strength.

I had a short run up, and then i jumped.

I will put the video on this journal.

286

Dam i feel fabulous
I feel like overwieght fat man, who has lost 10stone in a eye blink.
I feel like, the most prettyest woman in the world, will be next to me in my bed when i wake up in the morning.
I feel like am in love.
My vision is blurred, and i see the good in everything.

I don’t really feel like this but i want to.

I trainned today, on the track. And i have change my mind about sunday. I will go, and i will do a 400meters. Why not, am number one in the club.

Today in training we did

300m
4min recovery
200m

10min rest in between sets. And we did 3sets man, yes we did is’nt that incredible. Its just mind blowing, that i did three sets, am so happy.

yes

my first 300m, i came in at 43sec. I did not push it at all, i was very relaxed, and felt like i could exsplode any moment. I could of ran a 39sec, which the winner did. The 800m guy

but i would of been too tired for the 200m.

As i lied on the floor, my coach comes over to me as says.

You made that look easy, that was impressive.

I told my coach, am just feeling my way through the session, because of my calf. I was abit, nervous about getting cramp.

On the 200meters, i came in at 25sec. I enjoyed this, i was just crusing for the first 50m. Holding, a strong bad intension stride. But they Mr 800m guy thought he could pass me, i let him, come up along side me, then i accelerated to about 4 gear.

Making him run, a wide bend. Then down the home strainght, my stride felt powerfull and strong. I was not pushing it at all, just holding this pace.

It was fabulous.

But my calfs, felt very tight, not painful but on the brink of cramping. I think they need strengthening, because am very flexible, so that cannot be the issue.

On the second set, the 300m=42sec, and 200=26sec.

My training partner the 800m guy, ran 39 and 25sec. Now, i could of gone with him, but i just wanted to feel my way through the session.

On the last set, my three was in 42sec, the other two 800m guys, where hurting bad. I was just looking at them, to my left, and right.

I was in the middle. I felt, easy, and effortiless.

As soon, as my 300m was finished, i did’nt even bother lying down on the floor gasping for air. I began to walk to the 200 mark.

My good training partner, was boasting, that he is in great form and on fire. Since i have been gone, he was telling me, about his 300’s and all that.

And throughtout the session, he was boasting some more, saying that he feels great.

Well i said to myself, am just going to turn it up, on this last 200m.

See if he, still thinks he’s on fire.

I will cool that fire down.

It was over at the 50meter mark, i displayed the exsplosiveness, that was prevented because of cramp on tuesday.

With 40meters to go, i just switched off, and just maintainned, and crused in.

24seconds.

now, i have been out for awhile, from the track. But the weight training, has done something to me.

Because i have never felt so, easy juring a session. Mentally, i keep saying to myself. You have’nt been hitting the track hard, your not fit enough.

But physically, i feel great. Am not scared to doing 100m, or 200m. Because i know am in shape to break my personal best in those events,

simply, because am stronger. I have always, been exsplosive, and powerfull. And quite strong, but this extra strength training, is awoken something inside of me.

Over 100m, and 200m, i feel like i can run pr. But over 400m, i feel like i have’nt had enough hard long sessions. Endurance wise

So i have decided, just this moment, that i will go on sunday. And run a 400meters, am just going to run.

No pressure, no time.

Its just for club points, they are in trouble, so i will help.

I won’t go and do high jump or any sprints. I will do what i was told i could do in the first place, a 400m. If they want me for the 100m, they should of told me that, when i wanted to do one.

Because now, am in 400m mentallity mode.

Thats all i have to say,

now its time to play

i will go the gym tommorow morning as well, because i can.

287

Am not going the gym today, because i got up too late. i HAVE JUST AWOKEN ABOUT 30MINS AGO.

I don’t want to be around pricks, who go at this time of day.

The wannabe beef heads, who are stupid, some of teh stuff i hear them say.

Its a insult to my training.

Am goign to run on sunday, and show why am the most versitile sprinter in my club.

If i can break 50.90sec then i have a new club record.

Mentally, i think i can do it.

ahhhhhhhhhhhh errrrrrrrrrrrrrrrrrrrrr

288

good luck, i’m sure you will do a fantastic job.

your last track session sounded really great, keep up the good work!

How long has your calf been hurting? Are you using heat or cold at this point? And are you doing any strengthening for them? I have found at least for myself that working on the opposing muscle group sometimes helps, i.e. tibia raises. We also used to do calf raises not only straight, but also with toes turned in and turned out to hit the whole area.

289

yeah i did calf risers on the leg press, with 100kg.

3sets of, 15reps. It dose’nt hurt me, iots just that i always get cramp. I eat right on race day, salty crisp somestimes, eat breakfast, and drink electrolytes is it.

Am very flexible, that is not the problem.

Am just going to relax today, and tommorow.

Its gets me so angry, because i always worry about cramping up in training. And they are stiff all the time, after reps.

Thank you

290

well, its late, but i have’nt gone to bed yet.

Am thinking, about getting a job, money, grils, and competing on sunday. (I thought i would be honest with you guys)

Sunday is on, mentally i want to go, i wnat to sprint. Still, though there could be afew problems. The person who i am going down, with is having car problems, and the car needs ot be fixed. It should be fixed, by sunday but if not, i don’t think i will be going. I don’t want to stress myself out, traveling to places, i wnat to get picked up at my the door of my house. Am unstable. Like i say, i train in teh art of sprinting, so thats why i will compete on sunday. So what if i have’nt been training on the track, much that lately. I have been in the gym, and i have been doing this for years.

I will proberly only get about 4hours sleep tonight if, am lucky. Well i don’t beleave in luck, really. Things happen, becase you make them happen, a combination of things, elements of life and nature.

I will get up tommorow, to watch the heats of teh mens 100m, and athletics, lets not forget that.

Then at about 10, i will go the bank,and get my last biuts of money, and place a bet at 11.

When the betting shop opens,

http://www.joked.com/view.php?id=161&item_nr=22&total=230

291

Still no phone call off my friend, about his car. So i won’t be able to confirm, sunday until later on tonight.

Am very tired, i had 3hours sleep, then got up to watch the 100m heats. Also i did go the bank, but i have decided not to put a bet on.

Franics Obikwelu, is dangerous.

292

just got a phone call, and am being picked up early in the morning about, 9.30.

Its on, it is on, what ever you wnat to call it.

Am returning to competition, am not doing it for no time, am just gonna compete. The main focus, is to beat as many other athletes as possible, let the time come to me.

It is on, am gonna eat some ceral now, then go to bed.

A good 10hours sleep, maybe nine.

Thank you

293

Yes i had a great time today, and loved the compitition thats what i needed, to give me confidents. Of late i have made to many prediction, drawed too mnay lines, and it started getting in the way of me enjoying sprinting.

Today i had no pressure, and just ran. It was vital that i competed anyway becuase my club needed to points badly for the league.

I ran the 400meters and placed third. I still had some problems while warming up, and stiff calfs, feeling that they cpould cramp up at any time.

Am flexible, eat right, i don’t know what it is.

But thank god, they did’nt cramp up jurinf the race, i needed to finish.

I ran the first 200m, i could of gone faster, i know this now. But i did not have confidents, becuase i had been off the track fro twoweeks, and had not had them hard back to back 200s.

But at 220meters, i decided to turn it up. From last position, i came through for 3rd place.

In 53seconds, not far off my best. This has gave me beleif and determintaion to train hard and go out there in 4weeks, and get that 50flat, break my club record.

My coach, gave me beleif, and made me happy.

storming storming, your finish. That meant alot to me, and made me happy.

Because teh way i was feeling the other week, i though my 400m hope was over, my hopes to run 50falt, and get teh record. But my coach, told me to compete today, hyped me up for it.

And am glad now.

You know me people, and nothing ever goes to plan, time managment and organisation, is functtioning at about 10% in my life.

Well i decided not to do the 200meters, becuase i only had 25mins, after teh 400m to run it. I thought, its best that i don’t run, am still recoverying.

But iw as also down for the 4x400m relay.

I had two hours to get myself ready. I decided to travel to get a milkshake from Mcdonalds or KFC, at about 4 oclock.

But unfortunitly, we got lost in the car. We did find KFC but they had no milkshakes strange.

Was not operating.

So i was late for the relay did’nt even warm up, just threw my spikes on.

Did i need to warm up.

Well i ran teh fastest leg out of all the team, iw as on 3rd leg. Peopel where debating with my decision to go on 3rd, but i said. I will do teh dmage on the third leg, just watch.

We needed to make sure we beat some other team, otherwise we would of got religatored from the division.

As i got the batton, this team was about 15meters ahead of me, and i had two more teams about 10meters behind me.

I cruxed the first, 200meters. I tell you people, i feel so powerful, and strong in my strides, it musr be gym work.

At about, 180meters, i came up along side the team athlete. At this moment, i was looking cool, and easy. I took alook behind me, the other athletes where still about 5meters behind. Then i turnned and looked at the athlete nexted to me.

Mentally, i was letting him know. That i was superior to him, look at me, am running easy. I am going to Obliterate you in this last 200meters.

Subliminally this was sent to his mind in 1second, because thats how long i looked at him for.

I accerated for 2ometers, and increased my lead, then i switched onto cruze mode, just hold my stride big power relax strides.

Then at about 280meters, i just hit it, turnned it on, i don’t know how to descride it. You people have heard me, descride it many a time, you might know more quotes.

And i opened a 30meter lead, we where in third place, the leading teams where now about 20m infront of us. But they had sub 50runners on the last leg.

My good friend and training partner was on the last, the 800m guy.

I just held the lead, they came back at him a bit, buit i had done the damage.

I tell you what people i enjoyed it today, and had fun.

It has gave me beleif to train, amd more beleif in myself. I had beleif befor, but now i have relization that i can do it.

Am going to train, hard this week, shit the 200’s, go the gym, and do my own speed sessions of 60’s.

I was back to my usaul self, at teh end of the day. Telling clun managers and officails that am the most veristle sprinter in the club.
Then i joke that am going to break 11s, and break both 100m and 200m records by teh end of teh season.

To the club manger, he smiled. Then i said narrrrr only messing, i just wnat to run good race.

well breaking, club records, is my kind of idea of good races to finish te season.

Am gonna train hard, and compete, i hope i break the records, but hey, i won’t worry, the time will come.

If i keep faith, and beleif.

Luck or exsperience has nothing to do with it, if your good enough, it will happen.

294

I won’t you people down, i will hit my goals. On and off the track, i have had a hectic year. Destressing, and like rolarcoaster.

I won’t let myself down, thats most importantly, and i won’t let my coach down secondly. And i will not let the people of the world down, you people who voted for my journal.

Sometimes, it may look like i take the piss, but i am serious, its just my sense of humour.

Thats all i can say am serious, and am not scared to admit it.

If i give it my all this season, and don’t run 10seconds, i won’t get down on meyself. Because i know, i have gave it my best.

But personally, i think my best is 10seconds, providing go weather and health.

Am enjoying it, and that is dangerous.

Maybe one carzy day, you can say, i knew this guy when he was struggling to make ends meet, a spect of matter floating in the universe.

But i leave you with one more thing to say people, and you all should think like this.

I can never get defeated, i may get beaten, i maye get beaten but defeated no. Because i never give up.

You are only defeated when you give up,and a champion never gives up.

Defeat, and beaten are much different.

Thank you

295

http://news.bbc.co.uk/sol/ukfs_sport/hi/av/nb_rm_fs.stm?checkedBandwidth=nb&nbram=1&checkedMedia=ram&news=1&bbwm=1&nbwm=1&bbram=1&nol_storyid=4130198

Welldone to Justin Gatlin, great. And very happy for Kim Collins and Michael Frater.

Especially for, Kim Collins the warrior championship performer.

He has been in every 100m final in the world, that mattered since 2000.

Consistant, people always dout him, and put him down.

But i like the man,he is great.

296

I will train tommorow, in the gym. Plus time myself, at 100meters just the one time, befor i step in the gym.

297

Today i trainned down at the track, and it was tough. It might not have been my most impressive training session, on times.

But it was my most impressive session, in terms of hanging in there, and pushing myself.

200m 2min recovery 200m, 10min rest in between sets.

And three sets of these.

i was training with the 800m guys, and the 800m guy, 1.55sec guy. Maybe going to be even faster.

The first set, i just had to establish a pace, i could sustane throughtout the session.

26sec

2min rest

25sec

I was really using my stride, and arms, trying to be fluent, and relaxed, and i was. I know i have lost some fitness, because i have’nt done this type of session for aleast 5weeks, and i have’nt trainned hard on the track for 2weeks.

I don’t count, my last session as hard, i was just feeling it out.

BUT TODAY, i know i have no chose, i had to push it, its time to take it too the next level.

second set

26sec

rest

25sec

I was quite happy with that, very happy. My best session i have ever done in these, i was hitting 25sec, and a few 24sec.

But hey, i will get back to that, i will be doing the same 200’s on thursday and i will be regenerate and stronger.

After this set iw as hurting bad, i felt like, just running one rep.

But then i told myslf, am the best athlete, and best sprinter who trains in this club. I don’t give a shit, if am hurting i like it.

On the first rep, i hit

25sec

Felt good on the bedn, strong biog powerfull stride, i always lead of the bend. And then me and the 800m guy, battling down teh home strainght.

He was beating me, he was just pipping me on all of the does, by about half a meter.

I i took my recovery, leading up to teh last rep, i had douts that i would finish the session strong.

I did’nt think i could produce even a 26sec.

But after the 2min was up, i just thought aboiut my goals.

The exsplosiveness, and extra gear was not there, but i was going to hang in there.

I was just leading, off the bend, but then the 800mguy opened a 2meter lead, i thought iw as goign to be destoryed turely. Then i just dug, dug deep.

My techneq got abit ragged, i looked abit like donovan bailey. But in the last 50m i closed, slightly, and finished in 25sec my fastest set of the night.

so

26sec
25sec

26sec
25sec

25sec
25sec This is a indication of dangerousness, and i will build on this for thursday.

The same session, but hopefully i will improve on the times.

Thank you

298

Training this week.

monday gym

tuesday track work

wednesday am gonna rest, chill out, do something relaxing.

thursday track work

friday gym

saturday recovery

sunday might do a time trail 100meters.

then next tuesday, i have a competition.

I will be focused on 100m, and 200m.

Hoping to enjoy myself and everything it brings.

I could write a big post, now, because am so hyped, and have energy and feelings building up inside of me.

But am gonna bottle them all up, and control them,and let them exsplode on comepititon day.

Am seriously unstable but am biginning to like it.

I was walking home from training today, i had just been in the sauna. Looked in the mirror, i nocticed some changes, in size but i don’t really give a shit.

as long as i get stronger.

i was so relaxed after the sauna.

As i was walking home,i feel unstable mentally. I could of exsploded into a sprint at anytime.

I was getting pissed off, with walking and its speed. I did’nt like it. It really upset me.

I wanted to sprint because i felt fresh. BUT, I would look very suspicious sprinting down the street.

Its ok, for a fat man, or little kid, sprint down the street.

People, just think, oh he’s in a hurry. Mothers with children, will say, oh look at that man running, maybe laugh.

But am afraid what people will think if, i suddenly exsploded.

I think people would be alarmed, scared almost.

what has he done

who is he!

I i just jogged, home, because it looked like it was going to rain.

botton line is, i feel good.

and am the best, am not going to lie.

I don’t care how many other athletes, i compete against, and who are going to compete against me. If i ahve’nt met you yet, am leeting you know.

am the best, mentally you can’t knock me.

If i was to describe myself.

I would be a basketball.

299

Well all i have done today is lie on my back watching the athletics. I was surprized i did’nt feel sore of yesterdays training.

Thats good.

I have nothing to do, what money i do have, i am mangering it out, so i can go the gym.

I could easily, party every week, but i know i must keep focus on what am here for.

Athletics is truely keeping me going in life. Everything esle in my life is confusing.

am abit scared, what the future holds for me.

Being a good person in this world, does not protect you, or make things certain.

One day at a time, training tommorow.

300

TOO TRUE!!! :mad:

good luck shumon