Adarq.org

Date:17/08/2014
Soreness: achilied calf and shin and adductor and hip flexor

Warm up
   Same

Workout
   5 x 116m @100%

Cool down
   Same

Comment
What a day, so tired and my throat so dry and sore a bit. I ran more than I had planned. It was a slight sunny but very windy day, blowing from the side at an angle I can feel it behind but not strong enough to help much. The warm up went well, the first run was slow as usual within slight wind behind, my legs were strong but I didn't feel the explosiveness and elasticity of my legs in the run dunno why, was like all the way but it was little fast at the end when stopping. The second run was fast er and better, my start was OK but after it was good and good control and same with third but everything went wrong with the fourth. It was strange how and why it happened, the start was good and strong but when becoming upright I felt I was getting faster until I don't know what happened but my right leg came out of the stride pattern and my right leg maybe kicked my right hamstring missed to strike the ground under bw and my feet tangled so I had to slow down correct stride pattern and control, I tried to control it before it occurred by going upright but that did not solve it so that run was bad unknown what happened it just felt like my right leg just messed up and tangled up. So because of that I made myself do another rep. The last run it was fast but I had to be careful not to run too fast but fast enough that I control my stride pattern. My legs were dead after so maybe that could have caused the stumble. So a dissapointing session.

Rating: 5/10

Date: 16/08/2014
Soreness: shins

Warm up
   same

Workout (Late)
   3 x 116m @100%

Cool down
  same

Comment
It was a late training day again, but I still forced myself to do 3 reps so I can progress from that to 4 reps next week hopefully. It was windy from the side, but I could feel it change to blowing towards me when running. The runs were ok, nothing special, except for the last one, which quite fast but not as fast as my previous runs this week. The stumbling effect can be best described as when you run downhill and if you don't control your running you will start tp stumble, over stride before you lose balance and fall over.

Rating: 7/10
 

Date: 14/07/2014
Soreness: shins little, hip flexors

Warm up
  same

Workout
  3 x 116m @100%

Cool down
  same

Comment
It was a cold day and it was raining a little, So i brought my coat with me and did my warm ups in my coat, they were ok, the rain started pouring a bit faster, with few, 2-3 thunder here and there, so the grass is ultimately slippery wet. Did my first run and did about 95-98% maybe as I had to be aware of slipping, second run, I missed out back kicks to warm up legs, just calf bounces, the run felt very good, at the start I felt my balls of my feet stick to the ground and drag me forward, which was good and it felt fast up to transitioning to upright, my feet start slipping backwards a lot, maybe because of the pawback at upright, but gave it 100% and the last run was also very good, the wait is off putting, but once I start thinking about something rest times can go past very quick and ready to do another run. So it was good runs but major slipping at upright running.

Rating: 7/10

Date: 13/08/2014
Soreness: shins mild, calves, achilies little

Warm up
  heel walks
  explosive a skip bounce (bounce off one leg with triple extension in air)
  sprint drills
  lunge walks
  leg swings
  mobility drills
  sprint prep drills

Workout
  3 x 116m @100%

Cool down
  heel walks
  stretches

Comment
It was a windy day from the side, like yesterday, but today was a good session, the warm ups were ok, I decided to focus more on leg action and don't try focus on arm swings when doing a skips, which went ok after I saw lbss's a skip style, the rest of the warm ups went ok. There some people ahead but on the side of the track, so decided to continue. The first run was fast, powerful had to control from my strides striking away from centre of mass, which i think causes the slight stumbling but today it was better controlled, the second and third were even faster and better, i could based on the slowing distance, slight little aid in getting further for third run, but not forced, the stopping distance for second run was about 28.4 metres. But it was a good session, fast runs, I hope to gradually week by week increase my run up to 4-5 reps.

Rating: 8/10 

Note to self: Just to remember my 5 step to m conversion
393/5 x 148 + 5cm = 116.378m

Date: today
Soreness: shins mild, hip flexors

Warm up
  same

Workout
  1 x ~200m(+10m/-5m) @100%
  1 x 116m @100%

Cool down
  same

Comment
I was thinking that since i have shaved off about 2 seconds off my time, I should start adding 200m work in to it and adjust the workout to something like 3-4 x 100m @100% and 1-2 x 200m @100% depending on how long the marking lasts in the grass. I gave the 200m a try and thought i should 200m first as the multiple 100m sets would tire me out, so I did my warm ups, I am getting a bit picky about my a skip form, it is about average, it was a very windy day from the side, so when I attempted the 200m the curve is a steeper hill than the 116m I run, but by 5% and I was running into a strong head wind, I did it 100% but not all out, all out top of curve than relax and float the curve and then try speed up for the straight, which the steepness decreased by about 10% and about halfway down the straight my legs wanted to stop, but I had to continue all the way, and lactic acid built up in my legs, started warming up and becoming dead until all the way to the finished and surprisingly, the speed upon stopping was quite fast and after I was dead tired, It was sooo hard. I was doubting to do 116m, so I realized it is probably best If i get the 116m out of the way before I do 100% 200m runs, so I forced myself to do at least 1 run, it was like usual, whenever I am at near top speed, maybe because It had rained so the floor is wet, my feet feel about the stumble and energy wasted in backside mechanics, so I am trying hard to control the stumbling that occurs, while trying to run fast,  so a bit disappointed with the little stumbles that occur, but happy with the speed I am running at.

Rating: 7/10

Borrowed this from McKinney's journal for myself for squat set up.

Squat:

320 - 3 x 3


Paused squats:

250 - 4 x 3

Help with my squats.

Date: yesterday
Soreness: lower body, hip flexor, adductor

Warm up
  same

Workout
  5pm
    - 2 x 116m @100%

  8pm
    -  2 x pistol squats x 5
    - 2 x push up claps x 10
    - 2 x natural unassisted GHR x 5
    - 2 x calf raise jumps x 15, 20

Cool down
  stretch & heel walks

Comment
It was a nice day to run, slight pain in the adductor/hip flexor. The warm ups were good/ok. The runs were ok, nothing special about them, finished my workout for that time. Then afterwards did general strength training, first was pistol squats, I could finally do my left leg without assistance in second set and my right leg was very explosive I could have added a jump after, which I might think of adding in the future. then did push up claps which is always hard to gain energy to push and clap, ghr was next, i underestimated them as soon as I went down for first rep all the way down collapsed and fell, so had to contract my hamstrings harder, so was able to do 5 reps, my legs are weak from the pistol squats.  the calf raise jumps were easier than last time.

Rating: 7/10

Date: 02/08/2014
Soreness: none noticeable

Warm up
  Same

Workout
   2 x 116m @100%

Cool down
   Same

Comment
It was late training again and it had rained, I decided to bring stopwatch out as I never get a good time unless when I leave it its a good run but took my chance and floor was wet mud but not liquid just wet. Weather was windy, first time this week. Coincidence, maybe. The warm up went OK. The stop watch affected my run as well as floor, so on start of run I slipped on mud not fell over but my feet slipped back and I carried on running up to 20m I got into my groove and just ran as fast, which was quite fast up to the finish, slowed a little at end. Time I got was 15.78  but wasn't over joyed, I was happy but I didn't have that excitement. Been a while. But I am happy with score considering circumstance. Second run without stop watch was blazing start slight stumble with feet at beginning but was ok, when running very fast I go upright to stop tilting stumbling forward but towards the end when maintaining fast speed my arm try stay swing but hand all over to struggle to finish must mW last all out effort that caused that lol. But it was a good run and a good time second faster. Not as fast as my previous runs this week. So I have ability to get 15.5s. Will do additional 6 extra fasts, will have to decide when to do it.

Rating: 8/10