Adarq.org

Quote from: acole14 on October 15, 2013, 09:04:47 pm

Quote from: Mutumbo000 on October 15, 2013, 09:19:11 am

Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Yeah definitely. You'll probably improve pretty quickly just training by yourself and getting yourself back into sprinting shape. Let me know if you start training with them because I'd be interested in knowing what they do and the times of the other athletes running with the club.

Yeah I looked at the results from last season and there's some pretty fast guys there. No sub-11 or sub-22 but quite a few low 11/22sec runners.

http://www.muac.org.au/

_________________

Haven't trained since Saturday on advice from the physio. I went Monday and last night and he says my joint is getting a lot looser and the pain is certainly reduced. We thought it would be a good idea to avoid heavy loading (i.e. heavy squats, depth jumps, squat jumps) for this week until I compete on Saturday (btw, I'm competing on Saturday ) but he said I could do a light session tonight and see how it feels. Might just do some speed squats and a few SVJs+UB/core.

Gym (yesterday):

Jut did some light stuff, KB swings 2x10@10kgs, CAT squats 3x3@100kgs, bit of UB and core. Just testing out my tib-fib joint issue (gonna stop calling it a knee issue  because it's not really the knee). I found a great way to treat it is to get the end of a broom handle and just dig into it while kneeling, really work out the stiffness. It definitely feels better.

In a bit of a turnaround, my gym ISN'T closing after all. They found a buyer (some sucker or they got it 50c on the dollar because it was definitely losing money) so it's gonna keep running for the foreseeable future. I had mixed feelings when I found out, as it meant I couldn't get any of the equipment any more. Damn! Oh well. I do like the gym so I guess it's probably better in the short-term.

Track (comp):

Ran the 100m and also had a few jumps today. I got put in the first heat because everyone else was holding back trying to get into the later heats. They were stuffing around with a new electronic gun and we were standing at the blocks in 30deg heat for 10 minutes! Not ideal. When we finally started I got the absolute worst start: the gun made a ridiculous fake firing noise that was barely audible and I completely missed it. Ended up running a 12.52 (LOL). I went back to do another run but they didn't let me do another one. So yeah, very slow but I can definitely improve a lot. I really need to start hammering out 250m repeats - sure, the start was bad but I really dropped away at the end. There's no other reason for that but complete lack of fitness and the only way to improve that is to start hitting the tempo sprint sessions!

I just did the long jump for fun. My technique and run-up were an absolute uncoordinated mess but I guess that's what happens if you don't compete in an event for 5 years! Jumped 5.60m.

Edit: Results page

http://www.athsvic.org.au/images/uploads/results/yellow-mm4-round1-19oct13-2030.pdf

Gym:

Foam roll/dynamic warmup/activation

Squat: warmup, 1x3@100kgs, 1x3@120kgs, 1x3@130kgs, 1x3@120kgs,1x3@100kgs

SL DB calf: 2x20/leg@28kgs

SL squats: 2x3-4/leg

Lots of UB and core stuff

BW: 78kgs

My tib-fib pain is definitely going away. I think what I'm doing is working. Squats felt fine today. I think I could have punched out 1 or maybe 2 more reps at 130kgs so my strength is not too bad. The plan is to restart the power block I was doing this week from scratch. Unfortunately it got disrupted with this tib-fib issue but I'm satisfied that it's not going to hold me back any more. I won't be able to race until 14th of Nov because of the schedule of the meets which sucks, but it means I can fit in three weeks of power stuff + longer sprints like last track session and see how I go.

pistol squats looking good. wish i had dorsiflexion that good.

you seem to have missed that i was comparing his dorsiflexion to mine, not making a general statement about it. i can barely do a pistol in sneakers and not at all barefoot. oly shoes or some other heel elevation? no problem.

also, using plates is cheating. 

Thanks for your helpful comments as usual Raptor 

I went to the physio for the second-last time (he keeps roping me in for more sessions!) and he worked my right peroneus pretty good. Haven't had any real pain lately. I'm tempted to say this issue is resolved but will wait to do a few more track sessions as that's what seems to aggravate it.

I also showed him my SL squat and squat vids. He did some dorsifelxion tests on me and my left is not too bad, but the right is lagging a bit as you'd expect. I've had a pretty bad sprain on my R ankle when I was 16-17 so he reckons that's probably the cause. All I can do to fix it is just make sure I roll and stretch my calf musculature well and keep doing the SL squat until I increase range of motion.

At least I like the song in the background of the pistols.

But yeah, obviously, that additional weight keeps you on balance.

I think in the RDLs, instead, there was some back unlocking going on at 0:28-0:29

Went down to the coast over the weekend so didn't get to run. Sucks the comp is only every two weeks. Did some sprinting at the beach.

Dynamic warmup

2x10 pogos/tucks

2x6 DL bounds

2x20-30m LRLR bounds

6x100-120m sprints

4x30m sprints

Just ran between two spots that seemed to be around 100-120m. Running in sand is hard. On the plus side, felt great the next day after all that bounding and sprinting. The sand really cushions the impact well. But I guess there's some trade-off with regards to reactivity as the movements were a lot slower than when performed on the track.