ok I guess my main concern would be to ensure you have constant tension on the cord so it doesn’t jerk and stress your back.
haha! there’s no way I’d do that!! :eek:
tuesday
warm up
drills
3x30m strides
barefoot tempo
2:2x200m (32-35s)
thank god that the massage and foot taping is working on my shins. that’s two sessions of 800-900m tempo I’ve got through before I started to get a bit of soreness creeping in. it’s amazing how diffenent my calf muscles feel after a week or so of massage. they used to be rock hard in the soleus and knotted in the gastroc. now they’re all loose and floppy and much smoother all over.
I was going to do a speed session today but I had some treatment on my hammy so I decided that I’d be better off with some more tempo. it’s probably what I need more anyway…
good work. Is the tempo on grass 100m there and back? What recoveries?
yes, it’s on grass. I’ll be doing as much grass training as I can for a while, yet. even most of my speed work.
run 200, walk 200. I’ll make the recoveries shorter and shorter as my fitness improves…
I meant how is the 200m done (on grass track, 200m straight, 100m turnaround 100m)?
on a grass track. not a standard 200, though. I accelerate down the 100m straight and then finish up after the turn.
why are you asking this, out of interest??
I was just trying to get the full context for those times. That’s all 
friday
warm up
10x30m gradual accels
speed
3x30m lying start
3x30m 3-point start
4x20m hill sprint
felt a bitflat today, but last nights air travel could possibly account for that. also, there was a whole lot of burning off today, so the air was filled with smoke.
shins are feeling pretty good. barely noticed them today. left calf is a bit tight, though. a bit of vigorous massage over the next few days should help that out. hamstrings have been feeling pretty loose over the last few days. been doing quite a bit of work on my glutes recently and I think that is really doing the job…
saturday
strength
step up’s 3:10 40kg
lunges 2:10 40kg
eccentric quad exercises
glute exercises (reverse bridging)
single leg ankle hops 3x30
no races for me this weekend as I am in sydney. I tried to line something up but both possibilities fell through, which is a shame. still, it will allow me to get a decent run up to next week where I want to go under 25s for the 200m…
monday
warm up
30m drills
10x30m strides (50-80%)
dynamic/static stretching
speed
3x60m gradual accels
had a few interrupted nights thanks to my special angel (:mad:), so I didn’t do as much today as I was hoping for. in fact, I was hoping to have this session yesterday but I could barely keep my eyes open for most of the day.
big positive is that my shins and calves feel close to 100%. I’ve been massaging my feet as well because I discovered that my arches have nearly as many sore spots as my shins and calves did. I think the main difference is that I have been training more on grass lately, and have been competing a bit less.
hamstring is also good due to increased static stretching (knee to armpit hits the spot) and also from guzzling glocoamine… 
tuesday
upper body weights (low volume and intensity - very tired)
core work (knee raises and reverse hypers)
wednesday
speed endurance
3 pt starts
110m 12.99h
120m 14.79h
130m (bend) 16.58h
everything seems to be slipping nicely into place. my self-treatment for shin/calf/hamstring is doing the job beautifully and I feel as though I am running with pretty good rhythm. starts could be a little better, but it’s not costing me too much.
got a couple of vids here for your viewing pleasure. you can also find them in my race day journal…
http://au.youtube.com/watch?v=gEN5vxSE4bE
http://au.youtube.com/watch?v=vyma-CFjbgI
saturday
200m: 26.4h, 3rd, headgale
upper body weights
sunday
tempo
440m jog
3x250m
core strength exercises
I might have run like treacle yesterday but at least my shins and hammy still feel great today. I got in some 250m runs, which are a bit longer than I am used to. I even ran without taping my calves, just to see how they held up.
I’m not happy with my technique running into a headwind. I seem to be slowing down waaaay too much. there was a guy in the race yesterday who passed me easily into the wind, even though I have beaten him several times this season. I must be doing something wrong.
I’ve been told that when there is a headwind you need to lean forward more, so I’ve been doing that. the trouble is, I feel like I’m plowing downwards, so I think I might reject that theory. today I was running into the wind again and I made a conscious effort to stay upright in my normal top speed position and I felt more like the wind was going over me rather than into me (if that makes sense). besides, surely it’s best not to mess with your mechanics?
feel free to chip in if anyone has any further thoughts on this issue…
Perhaps you don’t weigh enough HB!!!
Unless it’s an important championship race, I think it would be more beneficial to train with the wind than race against it. I always used to check the weather forecast, and if conditions were not going to be favourable I’d schedule a training session instead of the race.
Sincerely,
Robin.
ok, that’s a good suggestion. but what if it is an important championship race? what do you think is the best approach to running into the wind??
Make sure you come up slowly and gradually over the first 30-40m. Apart from that, try not to worry too much about the wind and just run your normal race.
yeah, that’s pretty much the conclusion I am have been drawing, myself. pretty much that the best headwind technique is the same as the best tailwind technique.
thanks for confirming this for me…
monday
speed, session 1
drills
8x30m strides
3xflying 20
weights, session 2
step up’s 2:10 20kg
rev lunges 2:10 20kg
rev step up’s 2:10 20kg
glute exercises
been feeling a bit flat lately and had a headache for most of today. got to try and get my sleep back on schedule.
was in a rush this morning so didn’t tape my shins. I regret that now as they flared up a bit. however, I am finding that the ankle rotations seem to be gradually improving my stability through that area…
tuesday
tempo
8x30m strides
2x300m, barefoot
core
lying knee raises
reverse hypers
lateral leg raises
shin watch
not too bad today, considering yesterday. light warm up rub prior to training and a massage afterwards, including the arch of the foot. running tempo on grass so didn’t use tape. felt good.
it’s interesting to note that I felt stronger at the end of my 300’s than I did in the 250’s the other day…