I’ve been getting a few aches and pains the last few track sessions, so I’m taking some time off. today I began a weight training strength block.
I’ve identified that I have a weak point in my left lower back that is often exposed on my first step out of the block. if I am too flexed at the hip for that step it jolts me and a day later my hamstring will tighten up. to help prevent this problem flaring up too much in the future I am going to focus on lower back stability and strength at the hip when flexed, hence the deadlifts, reverse hypers and full squats.
strangely enough, my calf felt much better afterwards.
I’ve been helping my training partner out with his preparations for stawell, and I’m pleased to say that he’s running as fast and as smooth as I’ve ever seen him…
feeling good to be back on the weights. I have changed my technique in a few ways and that seems to be taking some of the heat off my back. I am also tinkering with my block settings and trying to find the correct balance that allows me to come out fast without buggering up my left hip/lower back. the strength work I am doing will help all that, but I think that a few adjustments with the positioning of the pads could help me out a bit, too.
done on grass in chilly conditions and with a stiff headwind.
the 60m times for both of us were slower than what our 30m times suggest. this means that we either have to do a lot of work on out top speed (which I knew we did), or that there is a timing discrepency favouring us in the 30’s, or it could have been the wind, or a combination of everything.
anyway, the good news (so far) is that my new block setting seemed to have worked, as far as I can tell. I’ll have to wait about 20 hours before I can be sure, but the signs are good, given the number of starts I did last night and the way I feel right now. and as a bonus, my 30m times don’t seem to have been affected.
we had already set up our blocks when the wind started up, and we could see that there was rain coming on the horizon. we just wanted to get our training done quickly as we could feel spots of rain hitting us.
as you might have gathered from stormy’s journal, we have been having record breaking hot weather recently. the cool change seemed to be kicking in last night and that usually brings heavy rain with it…
strength
deadlift 6:5 30kg
dumbell squat 1:5 14kg, 2:5 24kg
db full squat 1:5 14kg
sunday
strength
db full squat 3:10 14kg, 3:5 24kg
tuesday
strength
snatch 1:10 10kg, 3:5 20kg
db squat 1:10 14kg, 3:5 24kg
db full squat 3:10 14kg
snatch 3:5 20kg
thursday
strength
stadium stairs
34 steps x10
34 steps with med ball x10
34 steps with med ball overhead x10
34 steps with med ball jumping 2x2
18 steps with med ball leaping 2x2
11 (larger) steps with med ball leaping 2x2
34 steps high knee skips x10
there’s good news and bad news. the good news is that so far my altered blocks technique seems to be working for me. that’s actually great news! the bad news is that I passed out while doing some squats and I haven’t really been feeling 100% ever since.
I’ve been to the doctor and had some blood tests done and nothing has shown up (other than a little bit of slightly higher than expected cholesterol), but it has been suggested that my sinus issues have caused a little bit of a disturbance in my middle ear. one way or the other, I’m not doing squats with a bar for a fair while.
the other good news is that my strength work seems to be working out. I’m certainly seeing and feeling the effects of this strength block on my legs and lower back. one more week of this and then it’s back to the track.
also, pete had mixed fortunes at stawell. as this was his first pro meet his handicaps were a bit stiff, but I’m sure he’s better off for the experience. in his 70m he ran off 6.5. his time of 8.85s is slower than he would have hoped for. in the 100m vets he was the back-marker off 4m and ran 12.97s. apparently he started really well and had quickly caught the guy in front of him, only to be called back after a false start (not his). the second take didn’t go so well for him, though.
despite all that, he’s made a lot of progress over the last few months since he re-tore his hamstring at training. he’s pretty upbeat about everything and looking forward to training hard over winter.
strength
snatch 3:5 24kg
db squat 3:10 24kg
db full squat 3:5 24kg
tuesday
strength
db cleans 3:5 24kg
db squats 3:10 24kg
db full squats 3:5 24kg
db snatch 3:5 24kg
I’ve had a fairly heavy cold over the last few days, which has been a bummer, but it seems to be abating now.
I’ve got a new plan for the next block of training. I want to focus more on developing top speed. so far I have included flying 30’s and resisted sprints, as well as further strength development, but I would certainly welcome advice from anyone about how to best improve this aspect…
that was about a week and a half ago. upon reflection, I think I may have held my breath for a while. the last clear thought in my head was “oh, a headspin. I’ll just wait a moment until it passes”, and then I woke up on the floor. I’m sure it wouldn’t have happened if I was in my usual health, though. I was over-tired and a bit run down.
the end of the bar left a path of destruction. busting off half of a plastic screw on my bench and smashing a hole in a box…
that’s the end of my two week weights block. my calves are fresh and rested and I have added a reasonable portion of flesh to my skinny little pegs. back to the track on sunday, or maybe even tomorrow. as previously stated, I’m going to start to focus more on increasing my top speed capacity. I’ll continue to lift, although on a much smaller scale. similar exercises with less reps, and maybe I’ll venture into some heavier stuff every so often…
warm up
6x30m (50-60%)
2x30m SL skips
2x30m high knee skips
5x60m (60-70%)
top speed
3x efe (20m sections)
3x flying 20’s
it feels good to be running again.
I was on the old footy field in sydney, where the grass is a bit long and the “track” goes slightly uphill. still, I was feeling quite loose and improved with every step.
I have been employing a slightly greater forward lean for a while, and it really seems to be working in terms of taking the pressure off my lower back and hamstrings…
warm up
6x30m
4x30m SL drills
2x30m HK skips
4x60m
speed
2x30m (4.97, 4.79)
explosive med ball throws 4:5 (1233)
weights
snatch 3:3 20kg
db full squat 3:6 24kg
db squat 3:3 47kg
snatch 3:3 20kg
well, my adjusted technique is allowing me to run without hurting my hammies, but it seems that a bit more of the load has shifted to my quads. I can feel it when they are stretched out, but they feel fine under load. they were a bit tight after todays session, but I guess they will adapt after a while. I’d do muchos quad stretching, as well.
tried some explosive throws. my partner stood halfway up the stadium stairs and I threw it up to him in an underarm action. if he caught it at least once in five throws he went up to another step.
it’s interesting to note that I was able to throw it further than my partner. he’s certainly bigger and stronger than I am, but I am obviously more explosive.
added a touch more weight to my squat today. I have reviewed my situation and it’s pretty clear that my strength is my weakness. I will look to work up to around 90kg in a few weeks…
seems that my 80m time on wednesday night might actually have been FAT. I’ll have to check with stormy as to what the timing protocals are there. if that is in fact the case, then I went much faster than I thought I would. (EDIT: it was handtimed)
tonight was a real milestone for me. just a simple workout, but the mere fact that I was able to do it the day after a top speed sprint is a major victory. there was a little bit of tightness in my hammy from my lower back, but that was already there last night.
one small negative, though, is that my calves started to get a bit sore again. looks like I might have substituted one problem for another. I suspect that it is a result of tension in my arches, but I’m not too sure. guess I’ll have to get them looked at…
no track for three weeks while I receive treatment on my arch and inside calf. good news is that I can feel that a lot of the tension has been released already after only one session.
I was pretty sick over the weekend with a gastro bug. not eating for 4 days has really withered me down and left me weak and dizzy, but I forced myself into the gym for a bit of a started session this evening. I did an all body circuit with not too much weight, but I still expect to be a bit sore tomorrow.
it’s interesting that pete is clearly much stronger than I am but I am much faster and explosive than he is. just goes to show that lifting numbers is only the start of the journey…
gym
bike 10m
squat 3:10 40kg, 3:6 60kg
full squat 3:6 40kg
leg extension 3:10 20kg
using the bike as a temporary tempo substitute. finding that the full squats are really working out for me. everything just feels right afterwards.
things are going to be pretty busy for me over the next few days, weeks and months. I’ll be away from home for 4 days, then I’ll be doing a few musicals and stuff.
until pete’s work gym is ready to go, I’ll probably be taking out a 1 month membership at the local fitness first. I have a fair amount of gear at home, but at this stage of my preparation I want to put in just that little bit extra, which I will need an actual gym for…
