Degrasse also is a contender in this, he managed to relaxingly get 19.80. Justin gatlin got over confident and didn't qualify for the 200m finals. Usain did make it very easy and I think he is possible capable of getting a new olympic record if he is in shape and goes 100% but I dont think he can get under 19sec. I think the medals would be Usain bolt with gold, degrasse with silver and fight between merit and lemaitre or edwards but it will be close for third.
The womens 200m final, elaine thompson got her revenge on dafne and won the double gold.
Date: 17/08/2016 Soreness: quads a little BW: forgot to measure
Condition: The sun was out on full blast, blazing hot, I just had to reduce my sprint times and go inside. The track was dried ofc.
Warm up same
Workout 60m sprints alt lead leg (L, R, L, R)
BSS 0kg x 5, 17.5kg x 6, 30kg x 3 x 6
SLRDL 0kg x 5, 30kg x 3 x 6
Seated sprint arm swings 2 x 20 x 7.5kg dumbells
Core stabilization work 2 x 10 secs each side /15kg on one side of bar
Cool down same - quad and hip stretch, downhill walk
Comment It was soooo hot outside, I had poured water over me several times to cool me down during the day. The sprints felt good suprisingly. There was noone on the track except for kids playing football and a disability cycling group. Most of the time its like this, sometimes you get the training groups come and do their training, but most of the time its empty. I kept the sprints short and went inside, I felt drained of energy once inside and the water dispenser was giving less then cold water. I forgot to do the mobility and activation stretches. The BSS was good, I do them a little quick, as slowly takes alot of energy out of me especially today with the sun blazing. I did the SLRDL. With my left leg if I keep my knees locked stress gets on my quads in a wierd way as it doesnt work on it, but just cause it to pain, so I have to just focus on keeping my knees slightly bent and weight on heels. Then the sprint arm swings, which help me increase my arm swings and power in my arms and the last one is always a little tough but a good core activation work.
Rating: 7/10
Quote
You can't get into the group training?
They would rather have people who are members of the athletic club join their training, which is membership fee on top of the gym's monthly fee. But they are not there everytime, I just see them from time to time.
Im just watching the pole vault and santiago just raised the bar, which lavillane couldn't pass and he managed to pass 6.03m OMG, this olympics is turning out to be an awesome olympics with so many awesome performances and so many sports. lets see how lavillane responds
Lavillane just failed 6.08, wow santiago who just got guarantee broze is now gold medalist olympic champion wow and a PB and an olympic record.
hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.
also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.
pc!!
Thanks!
No. The coach doesn't ask me to race people, as im the only one there he trains rather than a group. So there is no one to do small races against. There are other people who use it on one day but they have their own training group, who keep to themselves, you have to be a member and all that stuff, but the other day I train, there is noone training there but disabled people who use like a modified cycle to help them use their legs.
Im a bit late, but I couldn't watch the finals yesterday, so I recorded it for today and wow the 400m WR awesome, for me this was better than the 100m finals, even though the anticipation was greater but after the 400m performance I enjoyed more.
Then the Tennis, COMEON ANDY, wow he just force fed del potro a taste of his own medicine, which was persistence and long rallies, really heavily endurance focused.
When i saw the 100m semi's I knew bolt was going to win, how easily he ran 9.84 while gatlin struggled to get under 9.9 until the 100m finals.
EDIT: nice story lbss, I upvoted it and it looks as if adarq upvoted too around the same time, as it changed to 2 from 0 lol.
I just witness some of the best tennis today rafael nadal vs del potro
del potro just is resilient he will make sure that he will be right there with you when you take the lead and then he just tires you out and defeats you, I was rooting for nadal, nadal almost got it, it went straight to tie break 1 a piece and both had 6, del potro thought he had it won when it was 6,4 to him but nadal just came back but that lasted short.
then the tennis after womens final, wow another amazing match.
Almaz Ayana Smashed the World Record in the 10,000m by 14 Seconds!!! Which has stood for 23 years. It was soo fast that the person who came second place, almost broke the world record too and dibaba who came third broke the olympic record and there were 14 PB's in that race, including the first, second and third place runners.
Date: 13/08/2016 Soreness: none BW: 71.5k Condition: it was windy a little, not sunny but still warm and later on sun shone through and became a bit hotter, then later again it cooled down towards the end. Note: felt a little sick in the stomach and a slight sore throat.
Warm up walk up hill a walk, skip and run 2 x 20m each lateral leg swings for hip mobility x 10 seated cross legged iliopsoas stretch x 10 sec
Workout 30m sprints alt lead leg x 6 (L, R, L, R, L, R) - First run felt weak and towards the end I start kicking the back of my other feet, calf area. Then later on the runs felt better until the last 2, my legs were fealing weak and became sore quicker then usual and it the quads, calf, shin that became sore.
mobility drills - single leg glute bridge 3 x 5 sec each leg, hamstring stretch
BSS 0kg x 5, 15kg x 6, 30kg x 3 x 6
SLRDL 0kg x 5, 30kg x 3 x 6
seated sprint arm swings 2 x 20 @7.5kg dumbells
core activation/stabilisation 2 x 10 secs @15kg on one side of bar
Cool down stretch walk downhill
Comment felt a little sick in the stomach and in the throat, but was able to do the sprints, but my legs became sore quicker than usual, then went inside to do gym work, I was thinking of just doing 25kg because I felt sick lol, but some guy came took the 25kg dumbells, forcing me to do 30kg BSS, which was not that bad, with less rest my legs feel stronger than if i rested longer. but my legs were getting weak. Then did the SLRDL fine, till the last set last leg with 3 reps to go, my grip was gone, I picked up the weights did 1 and dumbell was slipping, put it down, regrip then try again, 1 rep and then slipped, did this for 3 reps. Then the sprint arm swings was fine. the core stabilization really exposed the sick feeling in my stomach, when I did it, it was a little hard but also painful in my stomach with the sickness feeling becoming a little more prominent.
Rating: 6/10
Last Distance with weight vest, next week for 3 weeks I start the 60m runs.
I think that the few seconds he was able to stay still is what the judges went by and the movements were small after he stayed still for a little while. But there have been moments when judges have given when it was a no lift, but to me that looked he stood still enough and arms locked, if it was big movements like no control then it would be different, he looked like he had it under control till later. just my 2 cents
Date: 10/08/2016 Soreness: nothing that sticks out BW: 71kg (incase you see 71kg and suprise how much weight I have gained, I am wearing a weighted vest 5kg)
Warm up uphill walk 20min a walk, skip and run x 2 x 20m lateral leg swings x 10 each leg seated cross legged iliopsoas stretch x 10 sec
Workout 60m sprints alt legs x 4 (L, R, L, R)
ankle hops x 8 followed by tuck jumps x 8
mobility stretch
SLRDL 0kg x 5, 30kg x 3 x 6
BSS 0kg x 5, 30kg x 3 x 6 /w 3 min rest between
sprint arm swings, seated x 20 x 7.5kg dumbells in each hand
core stabilization 2 x 10s each side
Cool down hamstring and calf stretch walk downhill
Comment 30kg is tough but not too tough for the BSS, the sprints are ok, but I can see the stress is off my hips and on to my quads when sprinting when I have my weighted vests.
I was watching the tennis, I sympathise with djokovic, he is really good, but during the olympics, del potro who has been able to keep up with potro, i've seen hour matches between these two, which djokovic managed to win, but this time potro won.
But I was suprised to see serena williams with 5-6 double faults and lost, she looked upset and helpless as to why it was happening, dont know if because she lost first set she was losing will or energy or maybe something else.
but good to see rafa and murray and potro are still in it.
The gymnastics accident was very disturbing, especially when the guy was holding his legs while his lower brokel leg dangled. I'm not going to post video, but you can find it on youtube.
I will try and give my take it on it, but I would also recommend what todday would say if he's online or acole or other people would say. I have to admit I was looking at videos a few times, I see what you are doing wrong, but trying to find out why, like what part of the sprint you are not doing right, ok lets move on.
First lets look at a slow mo of a proper sprint start. Keep an eye from start to 2 seconds and compare with yours.
You seem to be stepping out of the blocks instead of pushing, which should be your mental cue, like in swimming start where they push against the start platforms, in sprinting you push against the blocks to accelerate out of the blocks and use that to help increase your speed.
Also you seem to be leaning alot that you try and push parallel to the ground and therefore it looks as if you are stepping out (check your video from 4 to 6 seconds) and not (dont want to use exploding) pushing out of the blocks.
You want to be at an angle like in the video I posted, but dont think about the lean, let the lean come naturally and just focus on pushing out of the blocks.
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