I don’t know why, but for some reason I always like to finish off with a set of light full squats. I think it just gives my legs a nice stretch across the full ROM and that leaves them feeling nice and loose. also, it’s amazing how light 30kg feels straight after 80kg.
I’ve got a new pair of shoes for squatting in. harder sole with less padding, a little bit more of a raised instep and tighter across the middle of the foot. much better than my usual running shoes…
it might not look like much, but this session really hits me hard. then again, perhaps I’m just out of shape.
I think this is going to work as my tempo replacement for a while. and I’m thinking it might be something for other players to try on rainy days. (stormy, I’m looking in your direction)
it occurs to me that my training is quite infrequent at the moment. unfortunately I can only do what I can when I can (at least I’m getting plenty of exercise chasing sophie around). I’ve only got a few months to whip myself into shape for the world masters games, so I’m going to have to get a wriggle on…
saturday
warm up jog
curls - 10kg, 3:6. 15kg, 3:3
chin up’s - 3:10
not much today. tired and cold.
I noticed today that the world masters games are on 2 months earlier than I thought they were! (oops. ) I’ve worked backwards from the date and now I have a semi-detailed plan for what I need to do to get in pb shape before then (dream on!). trouble is, I’ve always been great at making plans and rubbish at sticking to them!!
unfortunately, I don’t have any more than 90kg to put on my shoulders at the moment, but over the next couple of weeks I’ll be looking to do 90kg for more reps. won’t be too long before I hit the track and start running again…
had a bit of a crick in my back for most of yesterday. popped a couple of nurofen and by the evening I was fine to train. felt a slight twinge early in my squats and a little bit again this afternoon, but other than that all is well. no need to nip off to the chiro just yet…
saturday
warm up jog
squats
-30kg 1:10
-50kg 2:6
-70kg 1:6
-80kg 1:3
-90kg 1:3
I’ve been eating quite a lot lately. big, carb-based dinners, heaps of chocolate and assorted junk nibblies. I decided to weigh myself this afternoon to get an idea of how much weight I had put on since stawell. turns out I’ve lost a couple of kg’s! :eek:
getting lighter whilst getting stronger? I can get used to that. now, pass me another doughnut…
thursday
warm up
-4x180m, 50%
top speed
-3xflying 20, 85%
had a bit of a test speed session today. I felt great in my warm up runs and the first two flying 30’s felt great. unfortunately the third one was rubbish. I’ve got a fair bit of work to do to get into condition for the masters games…
woke up on monday morning with a monster cramp in my left calf, similar to what happened to me a few times when I first started training a couple of years ago. the muscle was quite sore for several days after, so I ended up missing my tuesday session just to be safe. it’s too early on to be risking an injury.
I was recently surprised to find out that my next major race would be in late july, rather than october like I originally thought. I went into a bit of a panic and revised my preparation schedule to get me ready for it. turns out that instead of the world masters games in sydney, I was looking at the dates for the world masters athletics in finland!! :o
just a little 2 footed hop. the body stays pretty straight, hence ‘pin’. it’s a term that is usually found around swimming pools. I use it as a gentle warm up before the more vigorous ‘tuck jumps’, where my feet come up to my bum. they’re also good for strength around the ankle…
starting to feel pretty good physically. a few comfortable 200’s and some accelerations to start working on my technique. concentrating on quick feet and light steps. it has occurred to me that perhaps I don’t need to worry so much about not living near a proper athletics track. the cricket pitch centre is a brilliant substitute…
oh, happy day! I have found a track and a club to run with! it’s a fair way away, so it probably won’t be viable for training, but they have a synthetic surface and electronic timing. they also have a winter track program that starts next week at 10 in the morning. during the summer, comps are run on friday evenings…
(*after john’s question I looked them up in my plyometrics book and it called them “pogo” jumps)
BTW: Where in Sydney are you staying? There are at least 7 synthetic tracks in the Sydney area, plus a few grass tracks, so wherever you are, there should be a suitable training track relatively close by.
I’m about 45mins west of the ridge track. I’ve looked around for tracks but haven’t had much luck. found a few grass ones but they’re not much chop. I’m grateful for any further information…
What’s the suburb? The Campbelltown track would probably be the closest to “45mins west” of Illawong. Sutherland and Bankstown also have synthetic tracks.
