3k jog on grass
20min stretching
Form drills x2x50m (fast) rest:walk back
Special Endurance 2x(2x100m) rep: walk back. set: 5min
this session was pretty interesting and i felt very good since i havent ran fast in a while now. my intensity was arounds 95% so i was going ALMOST full out, i ran on grass as to protect my knee and muscles, and i felt very good. i couldnt time the runs it was too dark, but my recovery was pretty good. i need to produce more of those sessions now that i know my knee is slowly getting better. i been meaning to lift for a few days now but the way my schedule is sorted out only allows me to be free as of 8 30 and the gym closes at 9! so i will do my best in trying to fit in an afternoon session where i can so simple leg conditioning. will see how things go, other than that, my running is looking pretty good
10min bike warmup
Single Leg Extension: 5x10x10kg right leg, 5x10x20kg left leg
Leg Curls: 10x20, 10x25, 10x30, 10x35kg
Incline Abs x100 continous with variations
Leg raises x20
easy relaxing session.only had 45mins to go so i couldnt really do all that i wanted, i guess this is not so bad. i know i wont have any time tomorow so ill probably give it a rest, and hopefully come back with another speed session on wednesday. it was good to see that i could lift 10kg on my left leg, i could tell i could have gone for more, but i just thought to leave it for next time, it was really nice cause i felt like whatever inside was back in place as i performed the lifts.
other than that, school is hardcore, i finally submitted all my assignments that are due in, and my finals are on in just over two weeks. shit! this is just not enough time, it means even more work!!! oh well, i guess i cant do much about that…
3k jog on grass
15min stretching
Tempo 10x100m with fast jog back for recovery. 10press ups before each run
10min cool down
this session was pretty cool as all my runs were against a very strong headwind, the weather was terrible and thats the reason i thought sprinting wouldnt be the best thing, i might save it then for tomorow since im feeling all freshened up and healthy! tempo running really makes me feel good afterwards i love it…
now my knee is looking better and better by the day, its too bad i think im gonna have to give up entirely on any team sport, including my favourite one, rugby. I still need to discuss the possibilities of that with my physio next year, but all im allowed to do is to run in straight lines and nothing else, im not even sure if running any distance bigger than 100m is good in my physical state, but i think the strength imbalances need to be sorted out before i can start running any curves, especially that the load would be on the left knee which is the messed up one.
again cause of my fasting, i been up all night long and i would sleep during the day, i would get up at arounds 3pm, so obviously i would miss on all of my classes, this sucks, but i really can not help it, i know i will not make the day if i get up early so… oh well. i guess ill just live like a vampire then, and be up all night long until 4 30am. its nice, peaceful and quiet anyways…
The weather today was again terrible, and it was too dark and foggy that i could barely see anything! so i thought to get my body warmed up hopefully in preparation for a good speed session tomorow, again it would depend on the weather conditions, but overall i can notice my weight going down which is good, and my aerobic endurance is getting better and better. Will do my best tomorow and see if i can fit in a weights session, will have to wait and see how it goes as far as my schedule.
side note: yehia how did your exams go and wha courses are you enrolled as far as uni is concerned? gluck man and all the best
3k jog on grass
15min stretching
Form drills x2x50m (fast) rest walk back
4x30m build ups
Special Endurance 2x100m
5min cool down
I was planning on going on for another set of two 100s but the grass was wet from last night’s rain and to be honest i was scared, i mean not after all i been through and the fact that my recovery has been good so far. i felt much faster today than last time, especially more effecient during the last 20m. Hopefully i should be able to start the clock pretty soon and then i can monitor my progress. I took yesterday off as i had no time, but it was good to get a rest in anyway. eleven days for my first final, rabina kareem, hopefully things will work out the way they are planned, todays session though, looked very promising
3k fast pace jog on grass
15min stretching
Form drills x2x50m (fast) with 1min recovery
2x100m with 5min recovery. BLAST 100%.
10min cool down
todays session was awesome, i havent been able to practise in two days and i was feeling very thirsty. been doing a lot of work regarding my exams that should be starting in a week’s time, so i let it all out in my run today, i feel great now and i can sit and do my work in peace. cheers all
3k jog on grass
15min stretching
Form drills x2x50m (Fast) walk back for recovery
Special Endurance 2x100m with 10min between
5min cool down
good session today again. im considering those runs special endurance for now, since i havent really developed any speed to be doing any speed endurance work, ir maybe i should just call it speed endurance! time is really tight and with the exams coming up, its been really hard to keep up with training. But when exams finish, there will be plenty of time to catch up. Aus U23 nationals will on in March 06, and that is the big competition for me! I will hopefully be fit and prepared to run some fast times then. But until the 18th, i will just try and keep up them three sessions per week. And having ramadan finish on wednesday, i will have more energy hopefully during the day so maybe then i could fit in an hour’s session. Will see how things go…
3k good pace
15min stretching
Form drills x2x50m (slow)
Special Endurance 2x350m rest: walk same distance
10min cool down
this session was good, and with ramadan over i can hopefully fit a session anytime during the day. I run one whole lap round the football (soccer) pitch and when measured out it rounds off to about 348m. So it was good running a bigger distance today, i will definitely have time to work out at the gym now too and i need to see how much my leg has been recovering. todays session was totally aerobic, just getting out of breath after the run, no lactic acid build up what so ever.will see how my speed holds tomorow
3k jog with good pace
15min stretching
Form drills x2x50m (fast)
Speed Endurance 1x100m
10min cool down
no time ! lots of work to get done, just trying hard to keep what i got b4 summer starts!! good session, felt fit and fast, will have to see what the clock would say…
3k good pace
20min stretching
4x45m build ups
Tempo 10x100m jog back for recovery
Lifting:
Single Leg Extensions: 10x15, 10x20, 10x25, 3x10x20kg on right leg. 10x5, 10x10, 10x15, 3x10x10kg on left leg
Single Leg Curls: 10x15, 10x20, 10x25, 10x30kg
Explosive Leg Press: 10x120, 10x160, 10x200, 10x240kg
Todays session was pretty relaxing, exam this morning went pretty good considering how much time ive spend working for it! i got my last one in 10days, on the 18th of november. i cant wait to get it done with and then i can see how my track will go when im on full time in the summer. my lifting is looking pretty good and i can see my left leg growing back to normal size and the lifting looks pretty good, atleast i know its recovering. again leg extensions and leg curl numbers are ridiculous! but i will give them all the time they need i guess, and as long as the other conditioning is looking good then i guess time is the only factor.
15min on bike
15min stretching (static and dynamic)
Pull Ups: 3x10reps
Single Leg Curls: 3x10x15kg
Single Leg Extensions: 3x10x20kg on right, 3x10x15kg on left leg
Incline Abs: 100 continous including twists
Leg raises: 40reps continous
5min cool down on bike
easy session today used to flush out my legs from yesterdays workout, its been a while since i done any form of lifting so my hams were bit tight today. im still chillin since my last exam and i didnt really get to sit down properly and do work but im taking it easy and im allowing my brain to rest! my leg curl and extension numbers are again pethatic but what can i do! im sure it needs all the time in the world from the history of ham injuries and knee injury, im glad im treating it though, once and for all!
3k jog on grass (raining like hell)
15min fast on bike
20min stretching
Single Leg Curls: 3x10x15kg
Single Leg Extensions: 3x10x15kg right leg, 3x10x20kg left leg
nice easy session today, lighter on the lifts cause heavy everyday would not be good enough. weather again was terrible today, i was planning to do some more sprints and some tempo to finish off but was too dangerous. will see how the weather holds up tomorow
Pool Session:
5min swim around for warm up
Sprint in deep end x60
Front Crawl with feet crossed and using one arm only x60m each arm
Back stroke with arms crossed x60m
Push off lying on back and 8m in turn and swim as fast as possible back to start (explosive abs)
Sprint in shallow end x100m
Sprint around pool (shallow and deep). Pool dimensions 50mx10m
very relaxing today, first time i touched the pool since july when i got here. it felt really good though. i met my future coach, but its too bad since i will be moving out of this town in a couple of days for summer, but we will keep in touch and see how things are looking. i will rest tomorow and allow my body to recover and not over stress in anyway. my knee is slowly building up and i need to give it all the time it needs before i train hard in summer, i really hope it holds up and not fall apart…
15min fast on bike
Single Leg Extensions: 9x10x20kg right leg. 9x10x15kg left leg
Single Leg Curls: 5x10x15kg on each leg
Incline Abs (20normal 20twists) x200 continous
havent worked out in three days, just resting my body (not that im training hard or anything) but to be freshened up for next week when i start hard hopefully, and obviously with my DYNAMICS final this friday, it doesnt make life any easier… so i just have to take it bit by bit until i get it done with. im happy to see that my left leg is keeping up with this volume, and hopefully it shouldnt be that long before both will be lifting the same and then i cant take both lifts up simultaneously. I will call my physio up and see if he can hook me up with his EMS machine, might even buy it off of him cause that device certainly made a big difference during my early stages of injury and i should it use it to stimulate my CNS and strengthen more of the knee and hams. I really want to make it perfect this time, no more injuries, i will look after my body and my diet and from there on, i should start and see some good results coming out of there.,…
15min fast on bike
Single Leg Extensions: 6x10x20kg on right leg. 6x10x15kg on left leg
Basically i had no time to do anything else. I am happy to see my leg picking up the way it has been lately. Hopefully with full time training next week it will get even more conditioned and properly sorted out. I cant wait now, im really looking forward to it. There is a lot to get sorted so… my training program has to be very well sorted out and carefully planned…
I finish my exam tomorow morning and then will go down to Brissie in the afternoon where i will spend my summer holidays… i really look forward to it, should be interesting with a 4month break! Oh YEAH…
3K walk around city!
Just cruising around brisbane, looking around and did some shopping. It was pretty cool and i surprised how much i was knackeredafter that. anyways im getting ready for monday, im getting ready to hit track again!
Sunday 20/11
10K ride on bike, this will be my way everyday to UQ (university of queensland). ive researched around the threads and i found out its not really that bad regarding fibre conversions, as long as sprint training is going on, plus i guess i could benefit from the aerobic conditioning anyway. will see how it goes tomorow
6k bike ride
20min stretching
Form drills x30m on grass east
3x30m on grass build ups
Hills: 10x10, 10x20, 10x30m rep:walk back. set: 5min
Form drills on grass x100m high knees and back kicks
situps x50m
cool down: 6k bike ride
awesome session! hills hills hills is the way to go, its perfect and i felt very good after it. will keep those hills three times a week and keep the tempo runs between the days to aid recovery. will see how this goes. i will do a three week cycle and will take the fourth week easy with a test run or something. i really need to develop this acceleration, i havent done any proper speed work since my injury, but i guess my knee is fit enough to hold that train load.