Author Topic: A Journey to Running Fast and Jumping High (Read 578220 times)

seifullaah73 · « **Reply #510 on:** September 06, 2014, 07:04:03 pm »

Date: 06/09/2014
Soreness: none

Warm up
quick warm up

Workout
3 x 116m @100% 5-6 min in between

2 x 5 pistol squats
2 x 10 push up claps
2 x 5 unassisted ghr
1 x weighted eagle spread sit ups
1 x calf raise jumps

Cool down
stretch

Comment
I had guests over yesterday so did yesterdays workout today and tomorrow back to normal. IT was a windy day, I had little time, so did quick warm ups, which went well, the first run was good, the second run felt very fast, as the approach was very fast as well, thinking it could have been under 15 seconds about 14.9 and third run was fast but not as second as was tired. The pistol squats were a bit easier, I can't do it without holding but do it without pulling myself just need something to grab for balance for left leg as for right leg very easy without holding. pushups as normal ghr a bit easier than last time so improvement there and after the rest were quick one after the other. Watched diamond league brussel, gatlin performed well, but tired on the 200m so was slow on the home straight. bashim was good, almost had the world record jump, but think he will pull it off eventually.

Rating: 7/10

seifullaah73 · « **Reply #511 on:** September 07, 2014, 02:23:46 pm »

Date: 07/09/2014
Soreness: n/a

Warm up
same

Workout
5 x 116m @100%

Cool down
same

Comment
It was a nice sunny day, sun was shining, no clouds in the sky, so sun was shining directly on my face. The warm ups went good. The runs were ok overall, the first run, my legs felt stiff during ground strike so I guess it is good for stiff legs when striking ground, didn't feel explosive but strong since it is my first run, the run felt not very fast but approach was not too bad. The second run was fast and explosive, third run was good also but the last 2 was good, but not very explosive so little stumbling towards end as my legs were tired. But can feel my speed is getting close to my goal. Then I will have to do strength training to increase force developed on leg striking ground, just hope it doesn't slow me down.

Rating: 7/10

seifullaah73 · « **Reply #512 on:** September 08, 2014, 05:34:50 pm »

Date: 08/09/2014
Soreness: none

Warm up
same

Workout
3 x 116m @100%

2 x pistol squats x 5
2 x 10 pushup claps
2 x 5 unassisted GHR
2 x 10 eagle spread weighted sit ups
1 x 15 calf raise jumps

Cool down
stretch

Comment
It was a hot day, the warm ups went well, but I was tired after the first run, which didn't feel explosive as my first runs are as always, so it felt slow, but probably it wasn't, but lacked explosiveness, the second run was much better than the first but was tired after and on the last run it was a little slower than the second run, so overall even though the runs were good, they did not feel very fast as my runs usually feel, so i think i may have hit that regular plateau i usually hit my body getting used to speed, but not a sticking point plateau, so it feels slow but its my current normal fast speed. Hopefully the strength training I am doing can as always, push this normal speed to a fast run and repeat.

Rating: 6/10

seifullaah73 · « **Reply #513 on:** September 09, 2014, 02:54:18 pm »

Date: 09/09/2014
Soreness: quads, hips, hamstring

Warm up
heel walks
a skip
a run
b skip
b run (more of alternate high knee extend leg drill)

butt cycle kicks (bring thigh parallel to ground, kick butt, while bringing it under hips and start with other leg)

high knee drill (slow jog with emphasis on bringing knees as high as possible on each step)
leg swings (sideways, front and back)

arm mobility drills (forward and back, practice sprint motion arm swings slow, but as far back as possible with other hand near chin)

ankle mobility stretch
lances sprinter calf stretch
leg cycles for hamstring (stand sideways on wall, outside leg, bring knee up so parallel extend bring down and paw back and gradually get faster, same with other leg, by making it the outside leg but facing the other way)

single calf hop max effort before every run

Workout
5 x 116m @100%

Cool down
dorsiflex walk (foot comes forward on the floor, bring toes up and touch floor and step forward and same with other leg, don't know name of this drill, stretches calf)

heel walk 30 sec
stretch

Comment
The above warm up will be termed the "same" warm up as I do this every day, same warm up, unless I have to make it brief and quick). It was nice day, looked windy, but it wasn't cold it was warm. The warm ups went ok as usual. The runs felt ok, but I was tired a lot so even with 5-6 min rest, I still slight tiredness in me. The first run was good, I felt the workout from yesterday, made my first run stronger, the second run was better as always, and the third was tiring, but still managed a good run, and the last 2 were good, but tired effort run, but didn't prevent me from giving 100% effort and manage a good run. I was thinking later on when I can get under 15 seconds, the place I run, I can increase the distance further more, preferably 200m before hill starts to descend. So will see what's the furthest straight distance up hill before it goes down hill. So I can share the load to 3 reps on 116m and 2 on 200m maybe.

Rating: 7/10

seifullaah73 · « **Reply #514 on:** September 10, 2014, 06:55:24 pm »

Date: 10/09/2014
Soreness: quads, hips

Warm up
same

Workout
3 x 116m @100%

2 x 5 Pistol squats
2 x 10 push up claps
2 x 5 unassisted GHR
2 x 15 eagle spread weighted sit ups
1 x 10 calf raise jumps
1 x 10 locked knee calf raise jumps
1 x 20 single leg lowering calf raise

Cool down
same

Comment
It was a nice day for a run, sunny and cool. The warm ups went good. The runs felt good also, the first was a nice run, felt a bit less stiff than my usual first runs, second was good and resting before third people started to come on the pitch and place markers for their football session, so once they were out of the way, I ran my last run, which fast because of adrenaline and lot of rest I had and was good. The pistol squats were feeling easier, i did them with no hands on left leg which is good, its a mental thing, I have to trust myself to carry it out, right leg too easy and finish off the reps with a jump at the top with the both legs. The push up claps are same, tough as i have a weak upper body, but I see slight definition which is good and the GHR is getting easier now, very less hip tilting, coming back to its original form, might be able to do 10 soon. the sit ups felt good hitting my hips and core the calf raise jumps i did both slight bent knee and with locked knees and finally single leg lowering calf raise don't know the name, you go down slowly on one leg and explosively go up with two legs and you repeat. So a good session overall.

Rating: 8/10

seifullaah73 · « **Reply #515 on:** September 11, 2014, 02:22:13 pm »

Date: 11/09/2014
Soreness: nothing noticeable just usual lower body fatigue pain from the running

Warm up
same

Workout
5 x 116m @100%

Cool down
same

Comment
It was a cold but not very windy day. So had to do warm ups in my coat but did the ME sprints without coat. The warm ups went ok. The runs felt good and fast, the first one felt like I had a fast stride frequency, which felt good and fast, the second was fast equal stride and frequency, the third one was better the forth and fifth even better, they all were good runs, so I felt happy with my session today.

Rating: 8/10

seifullaah73 · « **Reply #516 on:** September 12, 2014, 01:56:37 pm »

Date: 12/09/2014
Soreness: shin little

warm up
same

Workout
3 x 116m @100% 30 degree incline hill

planned for rest of today
2 x 5-6 Pistol squats
2 x 10 pushup claps
2 x 5-6 GHR
1 x 15 WES (weighted eagle spread situps)
1 x 15 calf raise jumps locked

Cool down
same

Comment
It was a nice cool day, the warm ups went well until, there was someone using the pitch playing football, so I decided to go to the steeper hill, as I have already done my warm ups, also decided since I am doing 3 reps to do them all over there The runs were nice and fast. After did my general strength training, I had little time to do it, so did pistol squats and pushup claps went good, did the pistol squats without hand, only used hand when about to fall backwards, the pushups was normal, the ghr was good, there is a point where you can feel if you go past a certain point you will fail, that happened to me on my third rep, I was going down and went past that point and couldn't get up and went down and rested on my head, after had to use help to get back and finish it, then did the second set was good and did the rest only one set. OK session.

Rating: 7/10

seifullaah73 · « **Reply #517 on:** September 13, 2014, 05:11:18 pm »

Date: 13/09/2014
soreness: calf, quads

warm up
same

Workout
5 x 116m @100%

Cool down
same

Comment
It was a slightly cold and breezy day, which became tolerable as the day progressed, it was a tough workout today for some reason, had to crawl through it; in terms of pace till i finished it. the warm up went ok, the first run was pretty good, but after I had became very tired, heavy chest, even when fully rested, there is that slight fatigue you feel in your chest, which wouldn't go away with no matter how many rest, so ran the second, was a little fatigue so the start was a tired run but still strong, but after 30m I sped up to a fast speed I was happy with but would have been happy with a good start also. the third run required more rest, then I ran which was more better, very tired again so lot of rest again, then ran the fourth, which was nice and fast and rested a very long time about 10min for last run which was nice and fast as well, but this workout was brutal, I had get myself motivated to run after a certain amount of rest 6-7 min rest, but was constantly tired after first run, so rest was struggle, it might have been from the high intensity workout yesterday, hill sprints x 3 followed with bw workout. hoping for a better run tomorrow.

Rating: 5/10

seifullaah73 · « **Reply #518 on:** September 15, 2014, 05:17:06 am »

Date: 14/09/2014
Soreness: everything below the knee, less pain on quads and hips and unnoticeable hamstring pain

Warm up
same

Workout
5 x 116m @100%

Cool down
same

Comment
It was a windy day again, mildly cold, the warm ups went well. The first run felt very fast, which is unusual for my normal first runs, which was good, then I got tired, so had to rest about 5 min, than 80% ready for the run, so little fatigue in my chest, second run expected to be faster than first, but made sure the start was excellent and fast until later on, since my focus was avoiding the little fatigue feeling, it got the better of me and got tired during the last third of the run, but maintained it well, but my feet were slightly moving sideways kick the calf of my other leg. Rested better for third, as I have noticed that my procedure for recovery was not correct as when I am tired I breath heavy to recover because of my blocked nose form allergy, so breathing deep in and out reduces my recovery so a longer recovery time, but when I focus on something else ignore breathing, then I recover better, as my body naturally breathes in and out automatically at a better rate than me who breathes in hard and than out, so tried to regulate my breathing, prevent long inhales, just make it normal in and out breaths and that seemed to work better. The third run was very good, getting harder to recover between runs, so have to try regulate my breathing, fourth run was also very good and rested a lot for last run and the last run was very fast that near the last quarter of the run, my body was stumbling forward, but I let it and ran fast forward try keep my speed and high all the way to the end, didn't fall, as it was like a lean, where a majority of the run was backside mechanics, with little front side mechanics. So am happy with the session, looking forward to today session 3 runs followed by strengthening workout, which I like the carry over felt in the next days run.

Rating: 7/10

seifullaah73 · « **Reply #519 on:** September 15, 2014, 07:06:01 pm »

Date: 15/09/2014
Soreness : low intensity lower leg pain

Warm up
same

Workout
3 x 116m @100%

3 x 5 Pistol squats
2 x 10 push up claps
2 x 5-6 GHR unassisted
2 x 15 WESS @ 5KG
1 x 25 Calf workout
(15 calf raise jumps, 10 single leg calf lowering)

Cool down
same

Comment
It was nice day, not hot slight breeze, but the sun was shining so brightly on my face, which made the condition bad, shines at the side of my face when I am running, the first run was good, the second was ok and the third one was ok, all had good starts and ok control, some stumbles. Then rested 30 min before starting bw workout, pistol squats is better I can do it all without holding for left leg now, the push up claps felt stronger, the GHR was very good and comfortable to do 5 it was unbelievable, then the widespread sit ups felt it in the hips and the calf raise mixed workout, after the exercise I was drenched in sweat, after running and then after workout, I am starting to sweat a lot now after workouts, must be due to my eating, as well as the heat today. A good workout day, tomorrow begins hard 5 rep runs, but won't be as bad as the day after workouts the runs feel good.

Rating: 7/10

seifullaah73 · « **Reply #520 on:** September 16, 2014, 02:23:46 pm »

Date: 16/09/2014
Soreness: shins little, hamstring

Warm up
same (brief)

Workout
5 x 120m @100% @30 degree incline

Cool down
stretch

Comment
It was a hot sunny day, I was drenched in sweat at the end of the workout. Another intense workout, I came to my usual training spot, until I saw someone practicing football on the pitch, so I went to an area nearby to do my warm up and then walk to the medium steep hill, to do my workout, I planned to do 3 reps here and then 2 reps back hoping the person is gone, so I arrived at the steep hill, did the first run after a rest, which was nice and fast, but there is always that control and maintaining issue after 80m, so had to control it, tired a lot, on the second run, was also fast and I was even more tired than the last, so after some rest did the third run, It was good at the start too much leaning probably so had to come up a bit after until half way my feet started slipping maybe I was at a steep lean still so had to calm down control and then try running and controlling all the way. Then I rested a while before walking back and when I got back the person was still there, which was unusual, so back I walk finish two more reps, the first which was ok, not bad, a good start, but at the end I nearly felt my feet slipped so I made sure I was running properly in case my feet slip, so it was a controlled running but at about 90% maybe towards the end, rested and did the final run, which I ran, and it was nice and fast and was nicely controlled towards the end, until during the run, I landed my feet in a semi spherical hole like a crater, in the grass, so I nearly stumbled but I controlled myself on the next step and controlled it all the way, so it was a nice and hard session, almost stumbled at the end but didn't.

Rating: 7/10

seifullaah73 · « **Reply #521 on:** September 17, 2014, 05:40:49 pm »

Workout Interrupted by Injury

I did my warm ups as usual and after a nice amount of rest I went to do my first run, which didn't feel fast and explosive but felt the stride frequency was not bad, until about 100m in the run, I pulled a muscle/tendon.

The location is behind the knee of the left leg, there are two muscles that stick out behind the knee when you bend your leg at the knee, I pulled the one towards the outside, I can feel it behind my knee a little up my hamstring and slight sore glutes, I think I pulled the iliotibial tract, but i felt the pain on the left side behind the knee of my left leg, it's a little painful right now, a pain rating of about 5/10 its a little painful.

http://www.innerbody.com/image/musc09.html

First time I pulled a muscle running, so the only thing I can think of is RICE treatment, unless someone has suggestions.

pc

vag · « **Reply #522 on:** September 17, 2014, 05:57:35 pm »

+1 for the anatomy site, awesome!!!

seifullaah73 · « **Reply #523 on:** September 18, 2014, 04:26:21 am »

any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.

Raptor · « **Reply #524 on:** September 18, 2014, 05:09:49 am »

Yeah that's great, bookmarked

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 578220 times)

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

vag

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

Raptor

Re: A Journey to Running Fast and Jumping High