Tracking it

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1

To paraphrase that great philosopher Homer Simpson I’m sick of being a wanna be 200/400 sprinter, I wanna be a 200/400 sprinter :smiley:

I am not an elite athlete, NOT EVEN CLOSE! I am 43 (not that far off 44 :o ) and have a grand total of 1 seasons experience where I mainly did 100 & 200. Results wise I was a bit disappointed but enjoyed it and learned heaps!
PB’s are
100 @ 13.48

200 @ 26.42 this was 1.73 sec quicker than anything else I ran and in all honesty I am a bit dubious about it but have been assured it is correct. :cool:

400 @ 65.87 (only 1 race)

My start is shite but speed endurance is pretty good which has prompted me to look at mainly 200 /400 for the next season which starts in October. Last season I never ran past 200m (not even in training) apart from the 400m race which was the last weekend of my season.

Goals are
100m sub 13
200m another sub 26.5
400m sub 60

My last race was 12 Feb and since then I have only done weights and tempo work, tonight the journey started :smiley:

Wed 15 March

Sleep
6 hours

hills, all with walk back recovery and 3 mins between sets
8 x 10m
4 x 20m
2 x 30m

Hill was steeper than I wanted but daughter had training so was a matter of working in with that.

Hang Clean
120 sec rest
60 x 3, 65 x 3, 70 x 1, 75 x 1
67 x 1r x 5s

Box Squat
90 sec rest
70 x 3r x 5s

Cheater Chins
90 sec rest
10r x 3s

Superset A for 3 sets
90 sec rest between SS
Iron cross 5 plates x 10r
Dragon flag x 8r

Superset B for 3 sets
90 sec rest between SS
Bulgarian squats 12db x 12r
Russian twist 10 plate x 8r

Rating
8

2

Sleep
7 crappy hours :mad:

Tempo

  • = 30 secs walk
    100+100+100++
    100+100+200+100++
    100+100+200+200++
    100+100+200+100++
    100+100+100

wore my sexay new tights, they will not only keep me warmer but make me go faster as they have a red stripe on them, everyone knows stripes increase speed :smiley:

Recovery
bar only complex all 5R x 1s

Hang snatch / overhead squat
Hang clean/front squat
Back squat / overhead press
GM
BOR

contrast shower

Rating
8

3

Sleep
7 hours

weights in am
Concentric box squat
120 sec rest
60 x 3, 65 x 3, 70 x 1, 75 x 1, 80 x 1, 85 x 1, 90 x 1
80 x 1r x 5s

need to really focus on not rocking to start off box

Push press
90 sec rest
60 x 3r x 5s

DB swings
90 sec rest
17db x 12r x 3s

Superset A for 3 sets
90 sec rest between SS
GM 70 x 5
SB rollouts x 12

Superset B for 3 sets
90 sec rest between SS
Incline db press 27db x 8r x 2, 6r x 1s
Full setups 20r

Tempo in pm
all with 60 secs between sets
300
400
500
400
300

not as bad as I thought it may have been :smiley:

Recovery
contrast shower

Rating
8

Go the Black Cocks! :eek:

Risque NZ supporters’ shirts steal the show
17 March 2006
By MARK GEENTY

MELBOURNE: The ‘Black Cocks’ are back. New Zealand’s badminton supporters raised eyebrows and had the Melbourne public giggling yesterday as they unveiled their new black t-shirts and caps blaring out the team’s controversial, unofficial nickname.

Eighty t-shirts and caps have been flown to Melbourne and were donned by the players’ parents, siblings, friends and officials as the team beat Kenya 5-0 in their opening Commonwealth Games match.

“Black Cocks: Expect Big Things,” is emblazoned on the back of the t-shirt while the caps carry equally subtle messages: “Not A Soft Option” for the men or “Nobody Likes To Come Second” for the women.

The nickname was coined last year as the quirky object of their sport, the shuttlecock, gave them the leeway for a risque approach.

It created a stir and Badminton New Zealand decided not to officially adopt the name, but the team were keen to continue with it and a Hamilton clothing manufacturer climbed on board.

Doubles player John Gordon, whose Games dream was ended a month ago when he ruptured his achilles tendon, proudly wore his t-shirt in the stands yesterday and even his parents followed suit.

“That’s one good thing about being a supporter, you get to don one of these great shirts and a hat,” he said.

"It’s certainly quite interesting wearing them through the Melbourne town. We’ve had a really good reaction from people and I think we could make some money out of it.

"Plenty of people have offered to buy them so I’ll be selling mine to the highest bidder.

“Everyone loves it - the fact they’re black and they create quite a lot of attention, especially when there’s quite a few of us together.”

But there were potential tricky moments in store, Gordon said with a grin.

"We’re playing Jamaica tomorrow so there could be some competition there.

“We played Kenya this morning so we possibly should have looked at the draw before we made the t-shirts.”

Mixed doubles player Sara Runesten Petersen was adamant the shirts were a great idea as the side’s 80 supporters prepare to come out in force for Saturday’s crunch match against Australia.

“The shirts are awesome and it’s great to have so many supporters over here,” she said.

4

HI John! I found your thread. :slight_smile:

“Sexay new tights” eh?

I have bad news about the stripes - only horizontal stripes make you go faster, vertical ones slow you down because they weigh more.

WiZ

5

Damn :mad: of course you’re right slaps forehead…what if I wore my underwear over the top of them? :eek: That may counter it by calling on my latent superhero powers :smiley:

Sleep
7 1/2 hours

Long hills
360m x 2r with walkback recovery
30mins rest
360m x 1r

technically it wasn’t a long hill as I am still on the lookout for a suitable place and use park which had 330 flat and then 30m on about 45 degree rise. 3rd rep was pretty crap so opted for quality over quantity.

Close grip bench
120 sec rest
60 x 3, 65 x 3, 70 x 3, 75 x 1, 80 x 1, 85 x 1
77 x 1r x 5s

Hang snatch
90 sec rest
40 x 3r x 5s

SB reverse hyper
90 sec rest
20 r x 3s

Superset A for 3 sets
90 sec rest between SS
1 arm db row 27db x 6r
HLR x 10

Superset B for 3 sets
90 sec rest between SS
Overhead squat 32 x 5r
Prone x 60 sec

Recovery
contrast shower

will do some foam roller stuff later

Rating
8 :smiley:

6

NZ v Jamaica in badminton well that’ll bring the crowds back…

they might not be able to play the jamicans but shit they are fast around the court

also NZ must get world sports award for best team nickname

7

Good to see you on the boards, John. And it’ll be fun to travel with you on your journey in Masters sprinting. The last few years we’ve gotten a few glimpses into your training, but journals are like movies.

You’re one of the few people here who has nicer weather than I.

8

:eek: I wouldn’t say that, I wonder if that is because our seasons are opposite :confused: because it sure aint a tropical paradise here :cool:

Nanny rather than take the bait in the Lactate Threshold thread I will reply here re the All Black’s lack of success in RWC

lack of success i think its more like a famine isnt it…with no rain in sight on the horizon

I agree a lack of titles since '87 is a sore point, and by sore point I mean open festering wound, with NZers but disagree regarding the future. We seem to be preparing well with a good depth of players as evidenced by last years Tri Nations title and Grand Slam tour of the UK. The retirement of Tana Umaga is a setback and it will be interesting to see how we go this year.

The frustration is that we are consistently the best the team in the world but at RWC do stupid things for one reason or another. :frowning:

Meant to say I weighed myself yesterday morning 85.45kgs (188lbs) @ 5’ 7 1/2". Traditionally Feb-June is my bad time as I relax, get fat and then grumpy as I am outta shape. I am determined this wont happen this year and as much as BF% is more important than weight I aim to be low 80 kgs (or less) mid June. I am confident I can achive that without ‘dieting’…time will tell :smiley:

9

Sleep
7 1/2 hours

Tempo

  • = 30 secs walk
    100+100+100++
    100+100+200+100++
    100+100+200+200++
    100+100+200+100++
    100+100+100

defintely for recovery, took it pretty easy. L knee a bit stiff & sore :mad:

Rating
7

10

Sleep
7 hours

hills, all with walk back recovery
5 x 10m
rest 2 mins

5 x 10m
rest 4 mins

4 x 20m
rest 2 mins

4 x 20m
rest 4 mins

5 x 10m

Hang Clean
120 sec rest
60 x 3, 62 x 3
67 x 1r x 7s

Box Squat
90 sec rest
70 x 3r x 5s

Cheater Chins
90 sec rest
10r x 3s

Superset A for 3 sets
90 sec rest between SS
Iron cross 5 plates x 12r
Dragon flag x 8r

Superset B for 3 sets
90 sec rest between SS
Bulgarian squats 12db x 12r
Russian twist 10 plate x 8r

Rating
8

knee much more betterer :smiley:

11

“The Simpsons and Philosophy: The D’oh! of Homer”

I’d put it right up there with the classic reads like Plato’s Republic.

12

[quote="John

Superset A for 3 sets
90 sec rest between SS
Iron cross 5 plates x 12r
Dragon flag x 8r
[/quote]

Hi John:

What’s an “Iron Cross 5 plates” and indeed a “Dragon flag” mean please?

WiZ

13

Sleep
7 1/2 hours

Tempo

  • = 30 secs walk
    100+100+100++
    100+100+200+100++
    100+100+200+200++
    100+100+200+100++
    100+100+100

Recovery
foam roller

Rating
8

Kaczmarski, that book looks pretty cool, may have to get it. :smiley:

Iron Cross
From a low squat position of slightly above parallel, hold dumbbells directly out in front of you. Rise up by thrusting your hips forward. As you come up, spread your arms to emulate the gymnastic “iron cross” position. Reverse the motion on way down maintaining constant tension.

Dragon Flag
Lying with your back flat on a bench, hold bench securely behind your head. Curl your legs up and push upwards straight above your head with weight resting on your shoulders. Keeping your legs straight and hips pushed forward, lower back to the ground.

14

Sleep
5 1/2 hours :frowning:

weights in am
Concentric box squat
120 sec rest
60 x 3, 70 x 3,
80 x 1r x 7s

Push press
90 sec rest
60 x 3r x 5s

DB swings
17db x 12r with L hand, 7 with left then :frowning: strained my back :mad: :mad:

Tempo in pm
all with 60 secs between sets
100
200
300
400
500
400
300
200
100

DEFINITELY < 75% Back was pretty sore but eased up through the day and feels heaps better now (8.30pm) although still injured :frowning: At this stage I am confident I’ll be right in a few days.

Rating
2 :eek:

15

Sleep
8 1/2 hours :smiley:

Tempo
all with 60 secs between sets
100
200
300
400
500
400
300
200
100

Rating
5

Last night had thought my back would be well enough to train as planned today (long sprint & weights) but it was pretty tight and sore even to do long sprint :frowning: so decided to err on the side of caution. A few extra days now is better than aggravating it further. OMG am I actually thinking sensibly? :eek:

16

Sleep
8 hours

Long hills
350m x 2r with walkback recovery
30mins rest
350m x 2r

Tried somewhere new for first 2 and wasn’t suitable :frowning: too easy :eek: so went for a bit of a drive and have now found somewhere much more betterer :smiley: not grass (gravel road) but will just nicely thank you.

Rating
8

Back @ approx 85-90% and probably could have done weights if I could be stuffed but was a bit late from work and have a messy schedule so opted to just do long hills, will do tempo tommorrow and then short hills/weights on Thurs…well that’s the plan right now. :smiley:

17

Never done hills, but man 350m whats the incline like? Must be tiring!

nice work

18

Sleep
7 hours

Tempo

  • = 30 secs walk
    100+100+100++
    100+100+200+100++
    100+100+200+200++
    100+100+200+100++
    100+100+100

Rating
7

Never done hills, but man 350m whats the incline like? Must be tiring!

Incline isn’t too bad, not Dyers Pass Rd step or anything but decent enough. It wasn’t too bad actually…guess that measn I wasn’t going hard enough :smiley:

19

Sleep
8 1/2 hours

hills, all with walk back recovery
10 x 10m
rest 3 mins

5 x 20m
rest 3 mins

5 x 20m
rest 3 mins

4 x 30m
rest 3 mins

4 x 30m

Rating
7

That’s it, no weights, back still a bit tight (an excuse) and I was late getting away from work (another excuse) …well ok I couldn’t be stuffed doing weights at 7pm (bloody softcock :eek: ) I’ll crank it back up on Saturday :rolleyes: I will…honest I will :smiley:

20

Sleep
7 hours

Long hills
350m x 2r with walkback recovery
40mins rest
350m x 2r with walkback recovery

man that was tough!

Power Clean
120 sec rest between sets
60 x3, 65 x 3,
70 x 1r x 5s

nothing too dramatic as back still a bit stiff :mad:

Box Squat
90 sec rest
70 x 3r x 5s

1 arm DB row
90 sec rest
27db x 8r x 3s

Superset A for 3 sets
90 sec rest between SS
O/head squats 30 x 5r (good ROM :smiley: )
SB crunches 12r

Superset B for 3 sets
90 sec rest between SS
Lunges 50 x 5r
SB rollouts 10r

Rating
9 :smiley:

although it wasn’t the greatest workout my back was not a major issue, hence the high rating, and was unscathed at the end, in fact I’m sure it will improve it.