Tracking it

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121

ah you got lucky at the weekend, Chris Jack’s try should have never been given, bad TMO. I’m glad that Greg Rawlinson was v poor, if he’s lost to the boks then he’s only gonna be a B-player at best for you lot. Australia are looking the best of the Tri lot so far this year. Everyone was waxing lyrical about the bokke in Durbs but I was not impressed, even less impressed by Saturday’s game. If aus can avoid too many critical scrums then they stand a god chance of winning some tri-nations games this year. Mind you NZ had gone back to the good old days of wheeling scrums :eek:

Training looks like it’s going well, are you trying to increase the weight on the exxercises?

STU

122

Really only on the major exercises (PC, Squat and bench), although I may on others if I feel it is required.

Don’t forget on Saturday we had a 2nd AB team in Argentina getting ready for this weekends test. From what I understand that Pom team Aus played wasn’t a full strength one :cool: can’t read too much into things till Tri Nations starts.

Mon 19 June

Sleep
7 1/2 hours

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Abs
8 mins various exercises 30 sec on 30 sec off
Prones x 120 sec

Rating
6.5

Day took a big upswing when Lefty doubled the last in US Open. :eek: I know that is harsh but dammit I can’t stand the guy.

123

Yeah I know that another 15 AB were in BA, but the depth of talent doesn’t seem as strong as normal. The england team was defienetely not the first choice BUT it should have been much better than the useless rugby they played, a lot of very bad decisions and too much turn over. I know sterling mortlock is a great player but he shouldn’t be able to counter-ruck the whole forward pack (even though he was offside!).

you got a goal in mind for the bench and PCs?

I’m aiming for a 100kg PC before the end of the year, conservative but nicely motivataing :slight_smile:

STU

124

Ireland is a tougher start to the season than usual, normally it is a significantly weaker team. Also the loss of Tana in midfield is apparent :cool:

No significant goals with weights all revolve around my track times :o

Wed June 21

Sleep
6 hours

Track
all with walkback recoveries
350 @ 63.78
300 @ 58.63
250 @ 49.66
200 @ 35.4
150 @ 24.87
100 @ 15.46*
60 @ 8.88
50 @ 8.21
40 @ missed time
30 @ 5.31

all self timed

strong breeze from 11 o’clock down home straight.

  • tweaked right calf about 3 steps in :mad: feels like someone punched it, hopefully nothing too major :mad:

Rating
5

absolutely bitterly cold :frowning: 5.5 degrees but wind made it much colder

Happy birthday to me :smiley:

125

Sleep
7 hours

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Power clean
120 sec rest
60 x 3, 65 x 3
70 x 7s x 1r

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

Incline DB press
90 sec rest
25db x 12, 10, 8

Overhead squat
90 sec rest
32 x 3s x 5r

Lunges
90 sec rest
50 x 3s x 5r

Abs
5 mins, 30 sec on, 30 sec off
prones x 120 sec

Recovery
bath

Rating
7

calf a bit sore today but feels better tonight after workout :smiley:

For anyone reading this with an interest in middle distance training here is an interesting thread

126

Happy Birthday John, Watch that calf. good work on the training.
Well done to the All blacks too…

127

could have told me it was your birthday:

http://three.flash-gear.com/eye/eye.php?c=e&id=393231&k=58024670&h=1

happy birthday

STU

128

I did…it is posted above :stuck_out_tongue: to be totally honest I get a bit birthday shmirthday… whatever :eek: the kids make a fuss though …ahhh what a grizzled old cynic I would be without my kids :smiley:

Calf is feeling a lot better although will know more after today’s 300+150 session :cool: . After some discussion with KK in the LTT thread I have decided I need to go harder on the 300…today will be interesting :o

and now for the news…

this makes me shitty…REAL SHITTY!!!

[i]
The Kahui twins: Murder - and the cover-up

Saturday June 24, 2006
By Carroll du Chateau and Louisa Cleave

By the time the emergency doctors at Middlemore Hospital got the chance to try to save little Chris and Cru Kahui, it was too late.

It was the evening of Tuesday, June 13. Their mother, Macsyne King, seemed unconcerned at first. The problem, she said, was that the twins were not feeding.

Doctors quickly established why. The babies were as good as dead; tests for brain function were negative.

When the mother was asked what had happened, she immediately requested a patient advocate. Soon after, hospital authorities telephoned the police.

Hours later, the diagnosis was made. Massive brain damage to both children, a broken femur for one. The cause: extreme violence.

Technically, the tiny twins, born 11 weeks early, were still patients of Middlemore Hospital. For the six weeks they had been home, they had been monitored by the hospital’s extramural neo-natal service, which also has an iwi section.

They were almost up to the weights and developmental milestones the hospital required before they could be discharged.

Middlemore says the babies were seen in the week they died and were judged healthy and well nourished.

ABRIDGED FROM http://www.nzherald.co.nz/section/story.cfm?c_id=1&ObjectID=10388161 [/i]

[i]
The Kahui twins: Family made a ‘pact’ to stall probe

Saturday June 24, 2006
By Louisa Cleave

As twin babies Chris and Cru Kahui lay in hospital with severe brain damage, police say their family made a pact not to co-operate with the investigation into their deaths.

Detective Senior Sergeant John Tims yesterday said the family met at a house in South Auckland a short time after the twins were transferred from Middlemore Hospital to the Starship hospital on June 13.

“The family made a decision that they would be uncooperative with police and they would not come forward and assist us with this investigation until they were given the go-ahead by a spokesperson and by their lawyers,” Mr Tims said.

“These actions by stonewalling this inquiry says to me the family and extended family are supporting the individuals that have inflicted these serious injuries.”

The twins’ father, Chris Kahui, has told police he has no idea who inflicted their injuries.

Their mother, Macsyne King, was “absolutely committed to doing what she can so that whoever has done this is brought to justice”, said her lawyer, Marie Dhyrberg.

Ms King was interviewed by police this week.

Mr Tims appealed to family gathering for the funeral at Manurewa Marae to contact him if they heard anything about who caused the injuries.

Police waited a week to go public with the information that they were dealing with family members who would not assist with the double homicide investigation.

With a three-day tangi for the boys due to finish today with the funeral, it is clear police expect the family to start co-operating.

A former detective sergeant said there were provisions available for police to charge people with perverting the course of justice or refusing to assist an officer in the execution of his or her duties and he believed that could be the next step if the family still refused to comply.
[/i]

and now the sports news :stuck_out_tongue:

[i]Umaga’s deal the best ever

Saturday June 24, 2006
By Chris Rattue

Tana Umaga’s French club contract is likely the best rugby deal ever on a per game basis.

Umaga has yet to put final pen to paper but formalities should be completed within weeks.

All the indications are that the former All Black captain’s impending contract with second division club Toulon will earn him $1.45m after tax for up to 10 games over two months, a tidy $140,000 or so per match.

ABRIDGED FROM http://www.nzherald.co.nz/section/story.cfm?c_id=1&ObjectID=10388155
[/i]

and finally the weather

cold and clear when I went outside to get the paper :stuck_out_tongue: hopefully we don’t get black ice like earlier in the week when there were all sorts of hassles and accidents. Some roads in the hill suburbs were impossible to drive on :eek:

129

Sleep
8 hours

Track

  • = 30 sec rest
    300 @ 50.51 + 150 @ 26.22

rest 35 mins
300 @ 53.16 + 150 @ 26.5

all self timed

much more betterer :slight_smile: a nice day helps, although it was only 3.5 deg C it was sunny and no wind :smiley:

Box squats
120 sec rest
85 x 3, 95 x 3
105 x 7s x 1r

Pendlay rows
90 sec rest
70 x 5s x 3r

Iron cross
90 sec rest
5 plates x 3s x 12r

Snatch grip deads
90 sec rest
95 x 3s x 5r

Standing db press
90 sec rest
17db x 3s x 8r

Abs
8 mins 30 sec on 30 sec off
prones x 120 sec

Recovery
will have a bath later

Rating
8.5 :smiley:

I have a vid from this morning but am having trouble loading it :mad:

130

Click here to watch 300m-June-24-2006

I suggest you mute it as the woman who videoed it for me had a baby in a front pack and it is grizzling.

131

My comments on the vid which was taken at 150m mark of the first 300m.

As a point of reference here is a thread that has a vid from August last year.

First off I’m still slow :frowning: but we already knew that :slight_smile: They say the camera adds 20lbs… :rolleyes:

A number of the same issues are still evident

  1. need to increase arm ROM and speed.

  2. need to get knees higher, I feel a definite improvement in my leg action when I use lead with the knee as a mental cue as I feel I retain the trail leg ‘cocked’ longer.

  3. flat footed landing and I am sure a lot of this is strenght related solution increase strength to weight ratio (i.e. lose weight and get stronger dip shit! :eek: )

Would appreciate comments from others.

132

John, at the risk of hurting feelings, I would say there seems to be an over-emphasis on control for the sake of a clean technique.

I would agree the hands are too low (get them up to at least shoulder height at the top of the swing forward/up) and that should get a bit more action out of your shoulders and a bit more range thereby.

Until the arms start to “work” your stride will stay short and that will not require you to work through the hips. The hips should open and hence the stride once you get a bit more robust and range through the shoulders/arms.

Apart from that I would say don’t worry too much about style or how it looks. How it works is really the main aim.

You seem to lack a bit of lift through the hips and once again the more active arms should help, although you’ll need strength through the glute/hammies/gastroc to achieve that elevation (as a consequence of impulse into the track and having the strength and position to make use of the returning impulse from the track). In the meanwhile tracking the rise and fall of the pelvis in profile is difficult from this short bit of film, but it does look a bit too much of a flat-line.

In your warm-ups for track sessions, you might consider adding 2x60m-80m high skips (taking off every third step, alternating take-off feet). When you do this, the lead arm should go high (like doing a basketball layup, almost). That will help you with power, co-ordination of an impulse and most importantly it will give the feeling of vertical thrust)

Then again, as you say, it’s nothing 20 years and/or 20lbs reduction wouldn’t fix :stuck_out_tongue:

I would say to the average punter your action looks tremendous, but I’m just trying to see where improvement might come from, so I’ve tried to identify symptoms and potential solutions. Keep up the good work :slight_smile:

133

Sleep
8 hours

Track
2 mins rest between
5 x 200m

goal was all under 35 sec but was pretty stuffed from yesterday, reps 1, 3, & 5 were a tad over 35 (but all under 36). They were done into a slight headwind too.
It was kinda cold as evidenced by the frost that was on 1/3 of the back straight and round the bend to the water jump :cool: …mind you it was 2.45pm :eek:

Rating
6

One other thing re the vid, I actually feel my angles have improved a bit, I had a tendency to get running up and down too much and not enough forward…I am sure this slight change is the reason for my blistering times :stuck_out_tongue:

134

Thanks for that KK, I’m a big kid now and I wouldn’t post vids if I didn’t want honest feedback :slight_smile:

I concur on all points and as I mentioned before need to harden up a bit, be more aggressive and let it get a bit ugly at times. :eek:

135

John, not much to say after KitKat’s post. Only to add that flyings may help on what is described above and perhaps at a later stage. Have you tried these? Do you think they’ll help you in this particular aspect? Anyway just an idea… Others?

136

Haven’t done them recently but they were a regular part of my training in season and are in the plan in the future. I think they will help.

Mon 26 June

Sleep
8 hours

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Rating
6

flagged the weights as I ran out of time and pretty tired. :o

137

Sleep
7 ½ hours

Track
4 x 150m @100% with walkback recovery
Rest 10 mins
3 x 150m @100% with walkback recovery

Fastest time was 22.01 and slowest (last rep) 25.16. Had planned on doing 2 x 4 but on 3rd my calf (which had been fine over the last week) tightened up. :cool: It was also frikken cold (1.5 deg when I left at 5.50pm). :frowning:

Schedule was for long hills but I had to change it as

  1. where I do my long hills has been in perma frost the last 5 days and it was unsafe to run on :eek:
    &
    2… my daughter had a talent show at school that started at 7pm so whatever I did needed to be pretty short in duration.

Rating
6.5

138

Hey Old Man, how’s it going? I haven’t bugged you for a few months, but I do “keep track” of your “tracking it” journal, which is excellent. I also saw your running vid, but I can’t offer any meaningful advice as my technique and performance is worse than yours. It’s nice to see another “old guy” running around a track - I sometimes feel lonely and weird doing it here - the idea of exercise to most folks in northeast Tennessee is coke-can curls multiple tempo-walks to the all-you-can-eat buffet. :slight_smile:

As for “us Poms”, I predict a 2-1 win over Germany in the finals… but don’t ask me if that prediction comes from my head or my heart - I’m not going to tell! :slight_smile:

I’ve just come back from a 2.5 week business/vacation trip in Europe - great to be back in my native timezone for a while to watch some soccer (and drink some really good beer).

Take care John!

WiZ

139

Wiz, you’ll be glad to know that every time I predict England to lose they seem to scrap ethrough, therfore, I have predicted a 4-0 victory for Portugal :eek:

The temperature outside can’t be making training easy for you, summer’s not too hot here but much nicer to train in. have about 9 weeks until rugby season starts again so will be stepping up the running and sprints soon, am going to focus on cone drills for mobility and agility around the ruck area!

STU

140

ahhh nothing like a few Poms with aspirations of grandeur for their sports teams :stuck_out_tongue: face it fellas England wont make the final!

Wiz, I wondered what happened to you, don’t let what others think put you off :smiley:

Re the weather, yeah it has been a hassle, it has definitely been colder than the last few years. That and work have made June pretty tough…mind you I always struggle in June :frowning: No issue with the role itself it is just full on at present.

I haven’t trained the last few nights as I have finished past 6.30 and the thought of starting training then in sub 3 deg isn’t exactly inspiring :cool: plus I needed the rest. I fell asleep last night (Friday) in front of the telly at 7.45pm :eek: