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Change of cue:

The rear leg knee drives forward until fully extended and the foot has left the blocks and then drive that leg back down, which is where I am finding problems as my knees open up, and the back leg comes forward till other foot has planted the ground, then effort in the push and drive then you drive the front leg back and the back leg less effort to bring forward.

No more quick rapid switching.

Plan on doing practice runs on other days Monday Wednesday and Friday.

Got some 10 runs because I only have 30 mins sessions for these days so only doing practice runs.

Focussed driving knee forward and shin as parallel as possible next is only drive down once feet leaves ground

Another failure of sprint starts. I'm not fully extending before hitting the ground back, even though it feels like I am, so I should concentrate on my knees fully up and then try and fix the heel recovery to low. Lean was a problem, but I think I can fix that by forcing even more lean.

Also says

   - he had an injury coming into the fight.
   - tyson fury was fighting dirty
   - his trainer who threw towel was influenced by a fighter trained by sugar hill steward

 

Also ben davison says that tyson played a mind trick where probably consumed a large amounts of water to appear heavy on the scale at the weigh in then his normal weight before draining it all out during constant bathroom breaks and being ready for the fight.

too much excuses.

Date: 25/02/2020
Soreness: none that stuck out, some temporary pain near knee which went

Condition: Cold, Windy, slippery track, same old difficult condition to run in especially when current coat cannot be zipped up to keep my self warm. Learned something new about the hill sprint, which changed my mechanics for the better. Got to the gym at 5:55pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch single leg
   quad stretch lunge on bench
   single and double leg glute bridges
   high knee holds with kettlebell on edge of leg 12kg
   back stretch double leg rotating side to side lying on the floor

Track warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   B skip x 2 x 20m
   A run x 2 x 20m
   low to high ankle to knee dribbles 30m x 2
   leaning acceleration bounds x 2 x 20m

Track workout
   Hurdle pushes
      - 2 x 2 x 30m - would do powerful switch pushes

   Hill sprints
      - 2 x aiming for distance
      - 2 x aim for distance while including quick switch
      Note: I had this problem that when I tried quick switch, my brain automatically made it quick stride frequency, instead of stretching out reaching far then quick switch to push further forward instead of when I do quick switch I immediate quick switch again and then my stride cycle becomes quick rather than in stretching the leg out.

   Sprint starts
      - 2 x sprint outs for reach to 1 step
      - 1 x sprint starts - this got messy as I was not switching legs quick enough but rather waiting for my legs to touch the ground
      - 2 x 2 - very good - remembered to reach out on the first step then quickly switching while in the air fully stretched and then automatically my brain will use the thing it learned at the hill sprints of pushing far before switching. so hill sprints will help train the motor neuron in the stride pattern.

Cool down
   stretch
   walk back

Comment
It was a good session in terms of learning a good amount of the start and a useful hill sprint technique.

Also I see this large purple mark on my calf, don't know how it can be so big.

Date: 22/02/2020
Soreness: quads a little fatigued, shins a little sore

Condition: It was very windy. Couldn't get to the gym till 11:45pm and so had 1hr 15min but my aim was to try and record my runs, too many bad things happening, it was too windy to put the tripod on the wall so had to place it on the grass with the back against a brick wall, then legs broke so the tripod only had 2 legs, so I did a balancing act holding the third leg in place gently and luckily the wall stopped the strong wind doing anything to it.

Warm up
   ankle mobility
   calf stretch
   calf walks with weight
   calf hops single leg
   hamstring kick walks
   hamstring stretch - my right hamstring is always tighter than my left no matter how many times I stretch it, it's getting annoying
   quad stretch
   quad walks
   single leg and double leg glute bridges
   high knee holds with 12kg weight on toes
   back stretch
   arm swings with 4kg dumbbells in each hand both leaning and upright

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast x 20m
   calf dribbles slow to fast x 20m
   high knee dribbles fast x 20m
   alternate high knee drills 2 each knee x 20m
   acceleration bounds x 20m

Workout
   5 x 10m sprints
   2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session, I managed to do the start I wanted, will just check the recording and see how it looks. not looking for a fast time as I didn't really put effort into it, aim was just to get the technique right. Will post result soon. 

EDIT: Results
     1st   time     2nd   time    3rd   time    4th   time
0m  3015     0s     5476   0s     9086   0s     11897  0s
5m  3044    0.967s  5504   0.93s  9114   0.93s  11924  0.9s
10m 3069    1.80s   5529   1.76s  9139   1.76s  11950  1.76s

30m          16036    0s      23687   0s
5m        16057    0.7s    23703   0.53s
10m split    16080    1.46s   23724   1.23s

all 7 steps for 10m
all 5 steps for 10m splits
fps: 29.99

10m average: 1.76s

Conclusion: Happy, legs were tired for some reason before the 10m start and didn't go all out in the starts, was just focused on getting a good start and then it was very windy, which was distracting when running. So all in all, good session.

Date: 20/02/2020
Soreness: lower legs a little i.e. shins

Condition: It was cold and windy and the worse thing was that my coat zip is broken so I couldn't zip it up between warm ups and workout sets. annoying. Got to the gym at 5:45pm and finished at 7:25pm just on the track.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute bridges single leg and double leg
   high knee hip holds
   back stretch
   arm swings

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast
   calf dribbles slow to fast
   high knee dribbles x 20m
   high knee butt kicks x 20m
   acceleration bounds x 20m
   
Track workout
   hurdle pushes x 2 x 20m
   steep hill sprints
      - 2 x 2 x light run
      - 2 x 2 x fast leg switching uphill sprints

   Sprint starts
      - 2 x exploding out
      - 4 x 3 x sprint starts out to 30m

Cool down
   stretch
   walk back

Comment
It was a good session. I feel like I have a good handle of the cue to get a good cue, not perfect but good, am happy.

Date: 18/02/2020
Soreness: none

Condition: It was cold, wet, windy and raining quite a bit. But after warming up the rain stopped but the rest remained. It was a good comfortable session. Not enough time for gym lol. Started at 5:45pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring bench
   quad stretch
   single leg hip thrusts
   high knee holds with 12kg kettlebell handle on my feet x 10 seconds each leg x 2
   back stretch single leg rotations
   3 sprint arm swings explosive leaning with 4 kg dumbbells

Track Warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles x 20m
   calf dribbles x 20m
   knee dribbles x 20m
   high knee butt kicks x 10m
   sprinting bounds with thigh pops/knee drive

Workout
   Hurdle pushes x 2 x 2 x 20m

   uphill work
      - light uphill runs x 2
      - uphill skips but with aim of fast powerful switches of the leg to get up the hill

   Sprint starts
      - exploding out of the start x 3 with aim of driving knee forward
      - sprint starts with a step/drive back
      - 3 x sprint starts with aim of just driving knees forward
      - 3 x sprint starts with aim of just pushing legs back
      - 3 x sprint starts with aim of driving knees forward and then powerful switching of the legs to drive the next knee forward
      - 3 x sprint starts with aim of driving knees forward then powerful switching and using my arms, which will automatically drive the legs back.
      Note: felt quite good - I decided to drive the knees forward for the start and then focus on the reflex switching of the legs concentrating on the knee driving forward and driving the arms. As there is a lot of cues to think of.

Times up

Cool down
   stretch
   walk back

Comment
Good technical session, the starts felt good, didn't want to go full effort just a comfortable slow start. So the cue of driving the knee forward is really helpful.