Relentless Ambition

Sunday 16th december

Swimming pool

150m warm-up

Breast stroke - 5x50m w/ 30sec. recovery: 50, 51, 52, 51, 53 sec
2min. rest
Front crawl - 5x50m w/ 30sec. recovery: 44, 46, 48, 59, 55

One shot:
50m breaststroke: 46.00s (pb)
50m front crawl: 38.11s (pb)

My hamstring tendons pain got worse. At first i thought it was just DOMS but it looks like it’s more. I’ll use EMS on calf and lower hamstring, hot/cold packs… if it doesn’t get better physiotherapist again

Wow it’s been a while since I updated this journal… I had gotten lazy

In this period I didn’t do too much, swimming once or twice per week, this time with friends so it was never really a workout. At the gym couldn’t lift heavy weights due to my ankle so did mainly bodyweight exercises

My ankle is feeling much better now but I wouldn’t say it’s 100% healed, woah slowest recovery ever.

Sunday 13th January

Training in park

20mn warm up, with slow accelerations in the hills

basic drills on hill and multi jumps

20x60m in 15secs, with 30s ‘walkback’ rest

Ahhh feels so good to be running again

Monday 14th January

20mn jog

Strides (80% intensity) across the football field 6x

Hurdle Mobility

Medicine ball work

Wednesday 16th January

Warm up

2x30m at 100%. I feel powerful in the acceleration phase, certainly due to the weight lifting sessions

My ankle started hurting a bit after both runs so I decided to call it a session. Appointment with physiotherapist tomorrow, will go get a kinesio tape

I hope the pain goes away by Saturday, i’ll be running first leg of 4x200 relay

Saturday 19th January

Meet: 4x200m Relay

I ran first leg, felt quite good during the whole run, especially after 50m. 2nd leg ran it well but collapsed with the 3rd runner so we lost alot of ground

I’m still awaiting the video, curious to see how my form was. Will post it too

how’s the foot??

The ankle is recovering slowly, had not too much pain at the warm up and during the run. I ran with an ankle strap though. But after the run I had some pain, went away with ice…

Here’s the video:

first leg the blue runner, starts at 00:20. What do you think of my form? Some say it has improved

Any input appreciated

Monday 21th January

Strength training

Squat 2x5 198lbs, 1x5 242lbs (PR)
Pull ups 3x8 (should be weighted but there was no waist belt)
Back extensions


Running in water, quite exhausting lol

Wedensday 23th January

Stadium workout (stairs)

3x acceleration position
2x ankle hops
2x going up the stairs in a deep squat position
2x frog jumps
3x running as fast possible up the stairs

Medicine ball exercises for core, with partner

I’m going to try a couple of those stair workouts.

Nice work on the squat. What was your previous best??

Thanks, it was 1x3 231lbs before

Saturday 26th January

Indoor meet

200m: 22.76 (PB) previous one was 23.14 from last year.

My acceleration was pretty good, but I had trouble transitioning to full speed as usual. Last 50m were better than usual. Will upload vid as soon it’s up

Here’s the video of my run saturday. Aren’t my arms going too far back? (lane 6)


Sunday 27th January

Swimming Pool

5x50m breaststroke: 52 - 53 - 55 - 51 - 53 secs

Running in water

Monday 28th january

Strength training

Squats: 1x10 132lbs , 1x8 154lbs , 1x6 176lbs (going down in a 3 -2-1 count then explode up)
Pull up: 3x8 with 22lbs resistance
Glute kick backs: 3x10 lvl 40
Back hypers: 3x10
Core exercises

Tuesday 29th January

Swimming pool

Few lengths 50m

High skip in water several sets, 30sec reps
Running in water

Wednesday 30th January

Warm up

Feel ankle discomfort while doing A’s B’s etc

Tried few block starts over 40m but ankle couldn’t handle it, so went to the stairs and did some exercises on it (ie running as fast as possible up the stairs)

Core exercises

Saturday 2th february

60m season opener: 7.26

My acceleration was pretty good, once upright I could feel pain in my ankle and by the 45m mark I slowed down considerably. Was able to keep up with the winner (7.04) till the 40m mark so I know 7.10 is a distinct possibility.

Video of the run (lane 7)


I’m going to get that ankle checked again and stop running on it as I’m aggrevating it. Next meet is 3th march if all goes right

Last week I didn’t do heavy weights to let my ankle recover. Kept on swimming and running in water though…