Adarq.org

Date: 30/07/2014
Soreness: adductor/ slight pain lower adductor

Warm up
  heel walks
  sprint drills
  lunge walks
  leg swings
  side skips
  mobility drills stretch
  pre race warm ups

Workout
  2 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a very hot day again, I had a thought of maybe reducing my workout, but then again I will be doing only 2 reps, so it should be fine. The warm ups went well like yesterday and the runs felt very good. The first run felt ok, I probably didn't explode out as hard as I could have or maybe it is like that with all of my first runs, but second was so fast, I exploded so hard and came out hard and pushed myself hard all the way to the finish but try not to over push and also I found a way to get over the almost falling over effect, by becoming fully upright, so all force is upwards and forward, probably my fastest run so far. Probably mid 15s to low 15s. Hoping it is under 15s  . So it was a good day of running.

Rating: 8/10

So, you're not competing currently. Is there a reason your training is so light atm? I mean, 2x116m, even at 100%, ain't gonna do much. Where are the times?

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

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

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: 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

You NEED to step your game up, 2 sprints per training day won't get you anywhere.

I agree, I hope to get back to doing 4-5 sprints everyday or maybe change it up to 4 sprints 116m on one day and 2 x 200m on another day cos these are tough and do bw work on Wednesdays maybe.