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Drilled a hole in the wall in my living room to place an anchor bolt in. They really are useful in my training especially resistance bands.

22 June

VO2-max run

4K warmup
Sprint 4x800m / 4 minutes walking rest
2K cool down

Target pace for the 800s was 4:24
I got 4:28 / 4:35 / 4:34 / 4:47

Was supposed to do 5 sprints but stopped at 4 because of drop-off and feeling. Summer is here for good, even at 11pm it is still awfully hot and humid.
Surprised i even got those 4 so fast.
The only viable solution is early morning runs but im not the morning type, it ain't happening. Ill just grind through whatever conditions i meet late night.

Here's this week weather forecast for where i live, doesn't look like there is room for any quality run lol:
https://weather.com/en-MT/weather/tenday/l/539064b1e46fa68891f45c33cb925483e9ddcf9929f60749f1e3776a777e5a80

Yikes. Seeing those numbers reminds me of the 40 degree temperatures I spent in India at summer hot at day, night and morning.

I guess changing to a morning routine would be good but it's a a matter how important it is to you to go out of your comfort zone unless there are factors that make mornings difficult.

Be careful out there mate.

Got my first covid vaccine dose today, not really feeling much in terms of pain, but due to boxing and wrestling on monday my shoulders and arms a little sore so not feeling much from the jab.

Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.

Thanks man

Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time

Thanks.

I haven't been overwhelmed so quickly as this. When something happens you try be strong for family but that builds up and when I was calling my uncle just telling him it just overflowed while still trying to hold it.

Lesson of life, we all move move on.

Thanks

Deontay wilder ruins Anthony Joshua vs tyson fury undisputed fight and tyson fury set to fight deontay on July 24 I think.

But manny pacquiao being the warrior and big hearted warrior will challenge errol spence on August, which I'm looking forward to.

New up and coming sprinters.

Terrance laird iirc who ran a 9.8 100m and boling following behind, who could make it far if he fixes some things.

Update on Self Isolation: It's really strange, when my dad was tested for covid at the time he arrived at the hospital; admitted for pneumonia due to aspiration, he tested positive for covid and we were told to self isolate but doing the rapid antigen test no one in my family tested positive, so where did that positive test come from if not from home. 

Date: 11/05/2021
Soreness: none

Warm up
   general activation and mobility static stretches

Workout
   sitting resistance band jumps - site on a stool or box, place resistance band from ground to around my shoulder like backpack strap, then from sitting jump up as high as possible.
      - 3 x 5 - followed by 1 jump rep without band to feel the flight without band

   kneeling hip flexion jumps - jumping from a kneeling position using hip flexion movement and last one was adding resistance with band.
      - 3 x 5

   sprint starts 2 steps stopping on third
      - 2 x 5 sets of starts with a resistance band to get feel of the start slowed down slightly and getting the toe drag without dragging and the first knee drive the way I want it.

      - 2 x 5 starts - practice without bands getting heel and toe low for second step out, need to work on my feet remaining in plantar after the low toe drag with the resistance band.

   lying on back hamstring curls - similar to when you do glute bridge and with something slipper attached to feet you slide feet away while maintaining flexed hip, but I lie on my back, knees bent, one leg i straighten to attach band to and the bent knee leg I use to flex my hip like a single leg glute bridge and while trying to maintain that I try and bring my heels close to butt that has the band attached to it and straighten again.
      - 2 x 7
      - 1 x 7 - normal lying on front hamstring curls with band

   random shoulder workout with band mimicking arm swings but resisted front swing and back swing
      - 2 x 7

   single core exercise leg raise lie on the ground leg straight and lift the leg above the floor around 6 to 8 inches and hold it there while at the same time ensuring lower back keeps contact with ground - 30 seconds.

Cool down
   stretch
   15 min left till fast can be opened

Comment
Start is coming along with the toe drags and the knee drives and fully extending each step. When I do the starts at the set position I always see to hold it there as i'm hesistant alot of the times of coming out correct or come out when ready, slowly I need to eliminate this and come out a few seconds in set position rather than just waiting a while and then my legs would tire and therefore a weaker start.