Thank you Gloop,
I understand that omega 3’s can be found in foods like fish and nuts?
Our coach actually told us today that we should be eating more carbs at this time, like rice and pasta, since we’re doing moslty endurance. What do you people think about that? So far I haven’t really been eating rice and pasta with my protein - I just have some veggies with my meals and fruit with my breakfast.
I have this running problem: I run on my toes right? Even on my long runs, I’m on my toes the whole time. So when we do a long hard run, for say 40minutes, like today, I’ll be fine the first 20 minutes, keeping a pretty fast pace and staying with the guys. Then it’s not like I get that much physically tired; my breathing is fine and my body feels fine EXCEPT my hamstrings and especially my calves feel so tiiiiight after a while that it’s hard to push forward and my coach says that I start running “upwards”, like popping up and I should use that energy of “popping” up to go forward instead, and then I would be going faster. BUT it’s hard to do that when the whole back part of my legs is pulling me, so I naturally slow down and start popping up…
Any suggestions??? OTHER than “stay off your toes during long runs” cause that is really IMPOSSIBLE…I even walk on my toes, it’s a natural thing.
But anyways, I did my 40min hard run while it was drizzling the whole time and it was pretty chilly too. Then we went indoors and played some 3 on 3 basketball with some altered rules: no dribbling, and no more than 2 passes from one side of the court to the other, so we are practically running up and down the whole time…oh: you can travel with the ball too. It was so much fun I was having such a blast, I don’t even know if my team won or not…I was the only girl there too.
Tomorrow will be lifting. It sucks a bit because I can’t go with the team in the evening since I have class at that time, so I’ll be lifting alone. I just hope it won’t be raining again, because I have to walk there. This is Greece, you walk everywhere
You don’t just have to eat fish all the time, too. you can take a supplement like fish oil. It Is great for much more than you might think. You should take a look at this site, it will tell you all about it: http://www.regenerationlab.com/archives/000063.php
Woke up and it was raining/drizzling for the second day in the row, grabbed and apple and had three sips of gatorade and headed to do weights, which is a 10 min walk away. My plan was to do a warm up at the track and then go do my weights, but there was soccer practice and they don’t let people run at that time…(what on earth… ). So I just ran back and forth at the tennis bleachers some times (drizzling slowly turning into rain) and then went inside and did the following:
stretching
1a) 5 sets deep squats (6 reps)
1b) 5 sets pull downs (12 reps),
2a) 3 sets leg extensions (10reps, 12reps, 14reps - weight stayed same)
2b) 3 sets leg curls (reps same as above)
2c) 3 sets arm swings with dumbells (30reps - 1 rep is “right-left”)
3a) 3 sets chin downs (10reps, 8reps, 6reps - increasing weight)
3b) 3 sets of two kinds of sit ups
stretch
go home
Tomorrow is another day I practice alone…I have a workout to do which I have to squeeze between two classes cause there’s no other time. I just hope it’s not raining, because the weather’s supposed to be crappy until tomorrow.
It was drizzling all morning, luckily when it was time to get to the track the weather was half decent. My assigned workout was: one lap fast, one lap slow, one lap 50m fast 50m slow: keep repeating for 20minutes.
I ran 5 laps for a warm up and did a couple of 50m strides, but that wasn’t enough to warm me up, because as soon as I started the first fast lap, my legs felt tight and out of rhythm. It got better as the workout progressed and I concentrated on running forward and not popping up like I do once I get tired. I think my slow laps were a bit too slow too, but hey - it was hard to fully motivate myself today; I’m still angry two classes in a row interfear with my group track practice and I have to practice alone :mad: but I’m slowly sucking it up…
I missed my team practice for nothing today :mad: …I found out my class was cancelled while I was on the bus going to it…aaahhhh I hate it when that happens. Of course I was glad I got out of my 3 hour class, but why couldn’t the prefessor tell us like 5 hours earlier???
Today we did Monday’s practice again: 10min slow, 10min fast, 10min slow. It went better than Monday, probably because I had someone to run with and we were pushing each other. My coach needs to start getting more creative…
I’m posting this at the sprint training forum too, but this is what I’ve been thinking about:
My fist track meet is end of January. Right now with my team we’ve been doing mostly endurance, long runs (up to 40min), intervals and stadium stairs. Too MUCH endurance going on…I feel like I need some more speed…
So since Wednesday and Thursday I practice alone due to schedule conflicts, I’m thinking of doing: weights and plyos on Wednesday and then sprints and faster workouts on Thursdays. So this is what my week will roughly look like:
Monday: interval running
Tuesday: 40min run
Wednesday: plyos, speed, weights
Thursday: fast sprints (intensive tempo)
Friday: interval running
Saturday: rest, but I’m thinking of putting speed in there (thoughts?)
Sunday: rest, in some cases weights (depending on coach)
Please feel free to comment. I love getting feedback
It’s been raining since Tuesday!!! This is highly depressing.
I need some speed-therapy. We’ve been doing too much endurance at practice and haven’t gone fast for a while, so today I woke up and was walking up and down the house like a lion in a cage. My plan was to go and do a speed workout to get some energy out, but the RAIN…and then I got invited to lunch, which is a great opportunity to eat “mom-like” food which I miss a lot since I’m living alone this semester so that was good…
But tomorrow I’m definately doing some SPEED!!! :mad: And then we’re lifting weights with the team.
So my friend and I go to the track this morning to do some speed right? Well, soccer had a game so they didn’t let us in… :mad:
Instead we found a soccer field and ran a little, but couldn’t do too much because it was all muddy from the 5-day rain marathon.
Team weights in the evening consisted of bench press, back squats, leg curls, leg extension and abs. We did it all in one big circuit, for 4 sets. It was pretty good, I might even be sore tomorrow. I haven’t been sore in a while, which is highly annoying…
I woke up and my quads were a little tight from yesterday’s squats.
Went to the track with my fellow sprinter teammate, we did a mile warm up (goooorgeous weather ) stretched and did a bunch of drills.
I was planning on doing some plyos and speed, but I felt too sore so my speed session will be on Wednesday.
I have practice this evening with the coach anyways, so maybe that will be a good workout.
Funny thing is: I thought this morning’s warm up session would loosen up my legs, but now my quads are even tighter…
Nice workout this evening:
3*10min runs, where the first 2 laps of each 10min interval are 50mfast-50mslow. And this is all one continuous thing, so no rest between each 10min.
The 800m 50mfast-50mslow was done at 3:30
I had a nice speed session today in gorgeous weather, although I had planned to do more than I actually did. But then my friend-teammate showed up and we spent more time talking and commenting on the people around us :rolleyes:
I did a 5 lap warmup. I was pretty sore in the hamstrings from yesterday’s 100s, and I was dragging myself to do the warm up. But I started waking up after I stretched and did some drills.
I did 450m high knees, 450m butt kicks, some A and B skips, and other drills that I don’t even know what they’re called… I just do them cause they’re great
Then I did plyometrics: 5* 10 alternate leg bounds (that was pretty good - I went further each time I did one.
Then 3* 10 right single leg bounds and then the same on the left leg. My left leg is pathetic compared to the right one…I need to work on that…
Finally I did 5*50m sprints at almost full speed (except for the last one, which was considerably slower cause I felt some stress on my right problematic foot so then I called it a day).
My plans were to do some flying sprints, and then a couple of 30m accelerations, but I didnt’ want to stress my foot too much and time was running out anyways. I didn’t get to jump rope either…next time!!!
So today I did extensive tempo. These are all at 65%, and the recovery is jogging the remainder of the lap, except for the 150s, where I just jogged back:
8250m
6200m
4*150m
(oh: warm up was 4 laps and then stretch)
My legs felt pretty tight. I know the best time to do weights is after speed, but I didn’t get a chance to lift yesterday, so I did some weights today:
3 sets of pull downs, 1 set of max weight chin downs, 3 sets shoulder press, 2 sets leg extensions (I was going to do leg curls too, but “ouch”) and abs.
I told my coach what I did yesterday for a recovery day from the soreness, and she thought I came from Mars or something… To her, recovery days are continuous running anywhere from 20min to 40min, and then do some strides at the end, up to 100m. She said I’m looking for an injury.
Today’s workout was:
350m close to full speed, walk back recoveries, then 2min rest
2(5*200m), 100m jog between reps, 10min between sets
the 200m were: 32, 33, 35, 35, 35, then 35, 35, 35, 35, 33
comments on the workout: short rest… Good workout overall, felt kind of crappy and tired to start with, so I guess it turned out pretty decent. I never did 200s with 100m jog rest before…I always did 200m jog or walk rest.
Not much went on training-wise today.
My friend and I went to this athletic center, found a soccer field and did some jogging, about 15 minutes.
Then we found a weight room where we had the whole place to our self, plus a TV . Did some jump roping, my friend showed me this high knee jump roping, which is a very good workout - it makes me run out of breath.
For weights I did bench press, dead lifts, leg abductors and abs.
NICE practice today…I just love doing 100s…
After a 4 lap warm up, drills and some strides, we did two sets of 5*100m with 1min rest between each rep and 15 min between the two sets.
All of my runs were between 14 and 15 seconds. My slowest one was 15.03. My fastest one 14.4something.
I don’t like doing 100’s until competition time…Call me superstitous but i absolutely refuse to do them…even for a tempo session…I either do 90’s or 120’s but not 100’s!
Is 100m your event? If it is, then I can understand that. My main even is the 400m so I don’t really care. Although I do run 4*1, but that’s not even precisely 100m that I run…
haha yea…the 100m is my event, and my best friend too j/k…But I could never do the 400, I respect people who actually enjoy running it. I run the 4x1 too but I don’t find it as fun as the 4x2 tho
I was having such a blast, I don’t even know if my team won or not…I was the only girl there too.
). So I just ran back and forth at the tennis bleachers some times (drizzling slowly turning into rain) and then went inside and did the following: