Adarq.org

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, still in the UK

I know I have to find a better place but options are limited, its a hilly region lot of slopes, I will keep an eye out still until I find a good straight.

Quote from: seifullaah73 on April 03, 2014, 07:51:40 pm

So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

It's the ONLY workout you need.  High school girls run 12.x without weights, plyos, tempo runs, any of that stuff.   

And it doesn't really matter if it's 100m.  Just make sure it takes about 15 seconds.  Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.  Do it 5-10 times.  Your first time you will run all the reps in about 15 seconds.  After do this for long enough you will be able to get every rep in closer to 12 seconds.  Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of).   It really is that simple.

Thanks, hopefully it will take sooner rather than later.
can't wait to get started.

This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.

Ok thanks

I will try do all at 100%

bradley vs pacquiao

martinez vs cotto

mayweather js vs maidana


!!!!!!

i got everyone who i wrote first.. i think bradley wins legit this time vs pac.

cotto could def beat martinez the way he's been fighting lately... if martinez is healthy i got him.. if not, going to be a rough fight for him.. cotto is banging lately.

mayweather jr obviously.. but maidana is no joke.. jr is just unbeatable right now so.. can't wait to see how he dissects maidana.

;f

I see pacquiao outboxing bradley like he did against rios, but bradley doesn't have the knockout power to pose any threat to pacquiao and so i see pacquiao hurting bradley a lot but won't be able to knock him out maybe wobble him like ruslan did, i don't see much from bradley, as he knows how to box but extraordinary skills he doesn't have. so i see it to pacquiao by unanimous decision.

Mayweather obviously would defeat maidana, maidana is slow, flat footed and comes against him straight away, like ortiz mayweather didn't find any difficulty in those type of fighters and wears them down and the last few rounds he finishes them off.

Martinez vs cotto, its close to call, because of martinez's age i feel he may lose as well as coach in the picture, but i don't think they will be able to get past his speed as roach claims and reflex, cotto won't be able to hit him with a good power shot to win.

but they are good fights for sure, also froch vs groves, close last time, they are also hoping to get chavez jr vs golovkin on july, would be a real opponent for golovkin.

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

I guess it's some sort of conspiracy, where they make us think they only use equipment lying round and do running barefooted, but in secret they have a top training facility