Adarq.org

Date: 07/04/2014

Warm up:
   Regular sprint drills

Workout:
    4 x 90-95m @ 100% (1x110m, 1x90m, 2x95m) : The timewatch only measured one the others it either didn't start or started after I finished one measured at 90m: 17.3s

Cool down:
   walk home

Comment:
It was such a terrible day, it had rained earlier today and it started light rain when I went out, I thought the grass I would run on would be straight but even that turned out to be a slight uphill, which makes me think should I carry on running on the slight slanted hill, about 10% incline +-2%. It was noticeable incline, half way through it was hard to keep my arm swing going.

I think I will time my runs every week and get a better stopwatch.

Where are you living atm? Still in the UK? You gotta find a better place to run man.

Date: 08/04/2014

Soreness: Quads(little), arms(little)

Warm up:
   sprint drills i.e. a march, skip, b skip, high knee, side skips

Workout
   5 x 95m @ 100%

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
I planned on doing 4 but, in my mind I told myself that after is the last set so give it a go all your best, so after running my 4th set, I walked back to starting position and ran straight away at max effort, a little acceleration but maintained nicely, as i finally understand that the best way to maintain my speed is to keep my arm speed the same and the leg will follow try minimize arm swing slowing down and keep driving arms and legs. It was a good workout, same blocked nose and ears afterwards as always when i get tired, from allergy problem.

Rate: 8/10

yes...yeessss...more sprinting...

Date: 11/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
It was an ok training session, got it completed with the same last 2 reps being one after the other with a walk rest back between. People were playing cricket on the field i was running in and were in front, so had to move to the side and run there instead.

Rate: 6/10

Sunday session:

Date: 13/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk


Todays session

Date: 14/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
Todays session was to be timed, the first run, so it was a good run, the first timing i had was 3 set of 90m at aprox 17.3 sec so converting it to 97m would be a time of 18.6 i did 17.3/90 * 97 giving 18.64 but reduce it as it was on 3rd set giving approx 18.2 maybe. The 97m sprints is helping a lot in terms of when running it is slant so I am given chance to focus on maintaining alot of the time and focus on mainting arm swing speed, this is really helpful in using my arms a lot more than before in terms of trying to accelerate my legs but maintain arm speed and legs follow. its like sprint, flying sprints, resisted sprints, endurance runs in one workout. I am also able to give it my all as if there is a finish which is within reach I will maintain my top speed as much as i can by maintaining my arm swing speed until I reach the finish line.

Rate: 8/10

Graph: ( I like the style used by entropy so I used that style for my graph)

Date: 16/04/2014

Soreness: Quads(little), arms(little), right hip flexor

Warm up:
   sprint drills i.e. a march, skip, b skip, high knee, side skips

Workout
   5 x 97m @ 100%

Cool down stretch
   Arm, quads, calf, ham, shoulder, hip stretch
   5 min walk

Comment:
Same as all my workout but was harder this time due to running into headwind which got stronger the further I reached and made me feel slow. I can concentrate more when I'm alone else when sharing field I feel like completing my reps quicker.

Rate: 7/10

This might be a stupid question, but if you know you're running 97m, why not just take three big steps from where you've marked and run 100?