Adarq.org

Ran last Saturday. Results:

200m: 25.80 

High Jump: 1.40m (didn't attempt any more after this because of event clashes)

Shotput (7.26kg): 7.8m

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/aJXYzubF8i/Round04/Yellow-rnd4-SM-individual-3dec13-330pm.pdf

I wasn't expecting to go very fast in the 200m...but still, so slow. Just lacking fitness still, I was almost walking across the line. High jump is fun but I don't think I'll get much higher than this without technique training. I'm basically scissoring until about 1.35m, but my flop looks ridiculous. I had one go at the shot put with basically no technique, just standing and throwing from the spot. I'm too uncoordinated to do the full runup throw yet so didn't try.

It's interesting to actually apply the strength you develop in the gym in actual athletic events to see where you're really at. I think a lot of gym-goers think they're pretty strong and athletic but it's not until you actually run a 200 or throw a shot put for distance that you really see your true athletic ability. I encourage all members training for speed and power to get to a meet and do some of the speed and power events. You might be surprised.

Track (Monday):

I went to the track and trained with the club sprinters. It was actually really fun and enjoyable. I found out the coach was an Olympic and World Championship coach  so he definitely knows his stuff. He also trains his guys in power exercises like the broad jump, shot put, SVJ, RVJ etc. Sounds like it'll fit right in with what I want to achieve.

Dynamic warmup/800m jog/3x broad jumps/3x standing triple jumps

Run-throughs

Block starts to 40m x 5

100m re-accelerations (in-and-outs) x 4

400m at 75% to finish

BW:77.5kgs

My starting was quite fast, I was getting out and hanging with the fastest guys to 40m. I suffered a bit in the longer stuff but I will definitely benefit fitness-wise from these sessions. I'll plan to do the Monday/Thursday sessions (Thursday is speed endurance) and do jumps on the weekend if I'm not competing. Haven't been to the gym in ages but I'm not missing it at the moment. I'l need the extra recovery time doing more intense track work.

The track sessions are free to attend as a club member, but this guy also offers full-time training for $80/month. The schedule is something like:

Mon: Speed work

Tues: Gym

Wed: Pool recovery

Thurs: Speed endurance

Fri: Pool

Weekends: either competition or gym

Off-season is more gym work and GPP stuff. He gets access to the Uni gym I used to go to and the pool/spas there. It's a pretty interesting idea. I was going to get a gym membership there anyway, but that by itself is ~$65/month. For an extra $15 I get pool recovery sessions and a coach who can do all the planning/periodisation stuff that I try and (probably) fail to do correctly.

Interesting^^^

You should give it a go

I think I will. I would be more hesitant because the number one goal is still to increase RVJ to dunk. But I think that because there's emphasis on power and jumping as well as sprinting it could actually be very effective.

Bad luck with the 200m but I know you'll improve it quickly because it's just a matter of speed endurance. If I remember correctly you used to have a 100m pb of 11.35w so you've obviously got the speed to go significantly faster in the 200.

Yep I remember that's when I was running around 11.5-11.6 consistently. But even then I never broke 24 sec I don't think. My coach was always saying "you should be running sub-24!" all the time. He made me do so much special endurance work I got sick of training. Hated it. But I think I could handle that type of training better nowadays.

Weekend:

30-40 couch deadlifts/squats

About 100 weighted stair climbs/descends

BW: 76.5kgs (losing a bit of weight)

Had to move over the weekend from a second floor apartment. Moving sucks! But it's a good workout I guess.

My dad helped me move all the furniture etc, and he was doing just as much work as me and not getting as tired...I didn't know how he was doing it. He's an automotive engineer and he's worked on cars all his life, plus he built our first house and did most of our second, so he has these giant labourers hands and really strong grip. He does zero weights or anything like that but I can't beat him in an arm wrestle. I wouldn't be surprised if he could bench his BW with no training. Old man strength!

Yeah, I have one of those near the TV...barely ever use it though haha. Should start doing it.

Track:

Dynamic warmup, 1200m jog

Speed harness work (hard), falling starts

4x40m with block start

3x110m with reaccelerations at 80m

400m at 75% to finish

BW: 76.5kgs

I was a bit off with my starts yesterday. I think I was still a bit drained from moving. Going to the gym tonight 

Track:

1200m jog, dynamic warmup, run-throughs

Relay practice (passing and receiving a few times)

2x220m/100m fly, 2 mins recovery between reps, 15 mins between sets.

BW: 78kgs

I had HUGE DOMs from the previous session. Luckily we only ran two sets because I was dying by the end.

Yeah I've got no doubt you'll be back under 12s pretty quick.

We had state relays on the weekend as well but because Wallace was injured and the rest of my training partners run pros exclusively the only event I got to compete in was the Medley (200,200,400, 800). I ran the 1st 200 leg and my friend Damian ran the second 200 leg and by the end of the first lap we were coming 2nd. Than our 400m runner on the day is actually a middle distance runner so we dropped from 2nd to 4th on his lap and than the guy running the 800m is another long distance runner who usually runs distances between 5km-20k so we ended up coming 4th because he didn't have the speed to catch the runners in front.

Men Distance Medley OPEN
================================================================================
Team Seed Finals Points
================================================================================
1 SAINTS 'A' 3:34.91
1) 67 Frankie Schinella 18 2) 139 Michael Brusnahan 20
3) 195 Angus Brock 22 4) 282 Michael Heron 23
2 WESTERN DISTRICT 'A' 3:36.47
1) 387 Misha Lizoguboff 27 2) 367 Christopher Innes-Wong 27
3) 203 deng bulabek 19 4) 428 Chan Mayol 17
3 PEMBROKE 'A' 3:39.18
1) 229 Jack Doney 16 2) 507 Peter Clayer 20
3) 87 Robert Broadhead 17 4) 359 Matt Rowe 23
4 FLINDERS 'A' 3:41.18
1) 107 Michael Lutz 23 2) 529 Damian Tohl 28
3) 521 Robert Killmier 28 4) 32 Jacob Cocks 19
5 SALISBURY 'A'