Adarq.org

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

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 

I could never understand the knees high in sprinting, or overstriding on purpose. I simply run the fastest that I can as the body naturally decides to place my legs. I don't think about it. If I were, I would be a mess.

I don't think any sprinter purposely runs with the knees high and overstrides on purpose, as chrism said you do drills with high knees and large strides purposely so when you do actually run you just run as fast as you can, while your body takes care of the mechanics.

I also would suggest B skips for knee extension, I really like that drill.

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

no, it's not overextension. doesn't feel like that. feels like stuff is tangled or out of alignment.

Have you posted a video for analysis, front, side and back?

woah, i had a long post explaining and suggesting things but i just saw you negged my previous post?

lol, message deleted , carry on and good luck! 

Thanks man, I know it was a misunderstanding.

I also twisted my ankle that day half way.

I am not back to 2-3 sprints per day, I have decided to do 3 sprints on days when I have general strength workout like yesterday and 5 sprints on days where I am not doing general strength work.

Monday,wednesday and friday - 3 x 116m & BW workout
Tuesday,thursday, saturday and sunday - 5 x 116m

9/1/2014

v-run: 3.5 mi
- wrecked


9/2/2014

v-run: 3.5 mi
- felt good

;f

down to 184 now.. damnn! out of nowhere.

Nice job man, out of the athletic fatorexia zone now lol
onwards and upwards from here